TNT Coaching Run - Nice 12 today

What a great morning it was for a run today. After all the excitement of the past two weekends — my own half marathon race two weeks ago, and then my sojourn to Philly last week to coach our Team in Training half marathoners — it was nice to get back to the basics today and put some simple easy miles down.

The cooler temperatures seemed to do us all well. Today’s pace (8:24) was more like the “easy pace” that I do on my own easy runs; normally when running with with TNT I dial it back to around 9 minute mile pace. 

Admittedly, “easy” for me was probably closer to tempo for some of the runners. But they really nailed it and as a result, I am genuinely excited about what they can do next month at Marine Corps. I’m not sure they even realize how well it’s coming together for them. They may not know it yet, but I know it — they got this!

Next week we go 20.

Run Profile | 10 miles and no treadmill!

Yes indeed, a nice change after two days of heavy rain. My legs are finally turning the corner after the double whammy of a half marathon target race 9/13 and 20 miles on the RNR Philly Half course last weekend while coaching TNT. I cruised along at sub-8 pace for a little over 9, with minimal effort; that usually means I am dialed in for the next quality workout or race. I threw in 6 x 100 striders at the end with a super slow cooldown. Nice run, even though that pesky rain was still around, on its last legs.

Bike commuting to work today, running/coaching 12 with TNT tomorrow morning. Let’s get it on!

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Quite a sunset this evening. Caught this while waiting for my runners to finish their training. (at Life Time Athletic - Centreville)

Quite a sunset this evening. Caught this while waiting for my runners to finish their training. (at Life Time Athletic - Centreville)

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Billy Penn wakes up with 15,000 of his new best friends at the Rock’n’ Roll Philly Half Marathon. #runblr #fitblr #rocknrollphilly

Billy Penn wakes up with 15,000 of his new best friends at the Rock’n’ Roll Philly Half Marathon. #runblr #fitblr #rocknrollphilly

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mlb:

Iron Man took a quick flight over to #Birdland.

Orioles are ready for October.

mlb:

Iron Man took a quick flight over to #Birdland.

Orioles are ready for October.

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Another easy run

I went for 8 more easy miles today as I try to work my way back from last weekend’s half marathon effort. That race turned quite well for me, with a runaway age group win and a 5th place overall finish. The time of 1:31:54 was my fastest since 2012. So it’s no surprise that recovery has taken center stage this week. Today I showed a few signs of pulling out of the doldrums. I cruised a along at 8:15/mile, which is more or less my typical easy pace.

Tomorrow sets up well now as a rest day. I travel in the morning to Philadelphia, to prepare for coaching our Team in Training runners at the Rock ‘n’ Roll Philly Half Marathon on Sunday. There are coach meetings in the late afternoon, then the special pre-race dinner for the runners. Hopefully I can swing by the expo beforehand and pick up a few things.

Then of course there is the race on Sunday. It’s a half marathon for our runners, but for me? Probably closer to 16 miles before I finally come off the course.

It will be a whirlwind 24 hours or so. I could have stayed at the hotel where all the runners are staying but I opted to stay at my brother’s house in Roxborough. It’s what I’ve done for all of the many races I’ve done up there so why change it? Hopefully I can get back there post-race and spend a little downtime Sunday before heading back down I-95.

Despite all the craziness it should be a fun weekend. And it will be a great feeling to see runners who I’ve trained get across the line. Oh well, let’s get it on and Go Team!

phillies:

WE ARE PHILLY!!! The Phanatic conquers the Spartan Race at Citizens Bank Park. 

I love the Phanatic but it’s a bit disheartening that he can jump rope way better than I can.

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This is what happens when you work a 12-hour workday. OK maybe not for normal people. But it definitely helps work out the stress of a long day. Still keeping the pace very easy. Hopefully I can get enough recovery in before this weekend’s big challenge: coaching TNT runners at the Rock ‘n’ Roll Philly Half Marathon.

This is what happens when you work a 12-hour workday. OK maybe not for normal people. But it definitely helps work out the stress of a long day. Still keeping the pace very easy. Hopefully I can get enough recovery in before this weekend’s big challenge: coaching TNT runners at the Rock ‘n’ Roll Philly Half Marathon.

cmjhawk86:

breakoutrunning:

It doesn’t get much more precise than that. 7:00 pace on the nose in today’s Abebe Bikila Half Marathon. For about 6 miles I actually harbored dreams of maybe going sub-90 today. I couldn’t hold that, but considering that my training to date projected a time of 1:32:50, I am quite happy to be in a full minute below that target. And I don’t feel too bad afterwards!

Ah so there it is. Apparently I posted this from my other blog.

So as far as I can tell right now, I think I finished 5th overall in that half yesterday. Hard to tell because all the 8:00 finishers are listed first, then the 9:00 finishers start show up about 90 positions down the list (still mixed in with slower 8am runners). That would certainly be my highest placement ever in a half marathon.

cmjhawk86:

breakoutrunning:

It doesn’t get much more precise than that. 7:00 pace on the nose in today’s Abebe Bikila Half Marathon. For about 6 miles I actually harbored dreams of maybe going sub-90 today. I couldn’t hold that, but considering that my training to date projected a time of 1:32:50, I am quite happy to be in a full minute below that target. And I don’t feel too bad afterwards!

Ah so there it is. Apparently I posted this from my other blog.

So as far as I can tell right now, I think I finished 5th overall in that half yesterday. Hard to tell because all the 8:00 finishers are listed first, then the 9:00 finishers start show up about 90 positions down the list (still mixed in with slower 8am runners). That would certainly be my highest placement ever in a half marathon.

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