Sunday, May 21 – GCT Day 13 – Well, today was scheduled to be a water running workout. Life happened and there was no available time to get to the pool.  I hate missing a workout this early into the program, but there was no way to make it happen.

Monday, May 22 – GCT Day 14 – Tempo Run Day. With Saturday’s 10k on the schedule, although my participation is questionable at best (I will run it virtually if necessary), I used my 10k ratio for today’s run.  I did a 10 minute warm-up, 14 minutes (4 cycles) of my 10k ratio, and finished with 10 minutes of cool down.  Finished with 3.4 miles at a cumulative 10:04 pace.

Tuesday, May 23 – GCT Day 15 – Cross Training Day. For the first time in months, I drug myself out of bed to attend a spin class.  I forgot how intense these things can be, but it’s a great workout!


I finished the day off with what is, in my opinion, the coolest aspect of the Galloway Customized Training program.  Each week, I have access to Coach Twiggs through an online video chat. There are other members of the training program logged on and we are able to talk about the previous weeks training. It is insightful to hear other people share their wins and their struggles and it is of course beneficial to be able to dialogue through some things with my coach.


Wednesday, May 24 – GCT Day 16 – Drill Run.  Today’s run consisted of a 10 minute warmup, 5 minutes of cadence drills, 5 minutes of acceleration gliders, and a 10 minute cool down.  I pushed pace a bit on my warmup, and despite using 60/30 intervals, ticked off mile one in 9:43. Mile 2 which involved all of the drill work was an 8:52 pace, the cool down was 60/30 again, but slowed down to try to begin recovery. I averaged a 9:45 pace for the whole run, and logged another 3.1 miles.

Thursday, May 25 – GCT Day 17 – Today was my easy cross training day. I spent the day going for a 60 minute walk.  I managed to walk 3.6 miles. Normally, while walking, I listen to podcasts, but today, I listened to the newest release from my friend Gabriel Bello. It’s an amazing jazz record, and I highly recommend picking it up.  It was also an exciting day for my oldest daughter, Carrie.  Today she made the cheerleading squad for Salem Middle School as a rising 6th grader.  I am so proud of her!

Friday, May 26 – GCT Day 18 – Rest day. Elizabeth River Run 10k tomorrow!

Saturday, May 27 – GCT Day 19 – Race Day: Elizabeth River Run 10k.  This was my first race since beginning the Galloway Customized Training Program.  The goal was sub 60 minutes and the plan was to use 3:00/:30 run/walk intervals.  I stuck to the plan throughout (except for skipping the final walk break which would have occurred at the 6.1 mile mark so it seemed useless) and finished with a respectable time of 59:32. Not a PR, but a minute and a half faster than my last 10k in November. Next week is the Downhill at Dawn Half Marathon in Ridgecrest, NC with my good buddy David.


March 18 – Shamrock 8k (Virginia Beach, VA) 42:35 (PR)

April 8 – Dismal Swamp Stomp Half Marathon (Chesapeake, VA) 2:07:52 (PR)

May 6 – Breathe Easy 5k Run/Walk for Asthma Awareness (Virginia Beach, VA) 27:08

May 27 – Elizabeth River Run 10k (Portsmouth, VA) 59:32

June 3 – Downhill at Dawn Half Marathon (Ridgecrest, NC)

October 28 – Anthem Wicked 10k (Virginia Beach, VA)

November 11 – Richmond Marathon (Richmond, VA)

WTD – 16.37

JANUARY – 141.60

FEBRUARY – 111.50

MARCH – 125.20

APRIL – 105.2

MAY MTD – 84.17

YTD – 567.67



5k – 22:44 (Breathe Easy for Asthma 5k, Virginia Beach, 5/5/2016)

8k – 42:35 (Shamrock 8k, Virginia Beach, 3/18/2017)

10k – 52:42 (Chick fil a Run with the Cows, Newport News, 5/28/2016)

17.76k – 1:44:38 (Independence Day Classic, Charles City, 7/2/2016)

Half Marathon – 2:07:52 (Dismal Swamp Stomp, Chesapeake, 4/8/2017)