It’s another race week.  This week, it’s the Downhill at Dawn Half Marathon in Ridgecrest, NC.  This will be half number 4 for me (2nd of the year) and my first half since beginning the Galloway Customized Training Program.

Sunday, May 28 – GCT Day 20 – Unplanned rest day. Scheduled for water running, but local storms closed down the pool at the Y.

Monday, May 29 – GCT Day 21 – Tempo run. 3.13 miles at an overall pace of 10:33.  10 minute of warmup, 15 minute at half marathon pace, 8 minutes cool down. Also did about 40 minutes of weight training.

Tuesday, May 30 – GCT Day 22 – Cross Training Day. Went to a 5:30am spin class. I was hating the class (it was kicking my tail) and then this song came on and changed the whole outlook of the class for me.

Wednesday, May 31 – GCT Day 23 – Drill Run. Today’s run was a 30 minute drill run. 10 minutes of warm-up, 5 minutes of cadence drills, 5 minutes of acceleration gliders, and 10 minutes of cool down.  I ended up running 3.1 miles at a cumulative 9:56 pace (the drill work pace was low 9’s). This is my last run before Saturday’s half marathon in Ridgecrest, NC.

Thursday, June 1 – GCT Day 24 – Easy Cross Training Day.  I met up with my running group at Mount Trashmore and walked 4 miles at a 15:04 pace.

Friday, June 2 – GCT Day 25 – Rest Day. I spent the day driving to Black Mountain, NC where I would meet up with my friend David, his pastor Tommy, and Pastor Tommy’s friend Brian to run Saturday’s Downhill at Dawn Half Marathon.

Saturday, June 3 – GCT Day 26 – Downhill at Dawn Half Marathon. This was my 4th half marathon and I managed to improve my PR by 1:08. My Garmin had the race at 12.88, as did David’s, but both Tommy and Brian’s apps had the race closer to 13.3.  Coming down the mountain their were a lot of turns and I have a habit of running through turns in as short a route as I can which could explain the discrepancy in distance.  Regardless, my chip time was 2:06:44.5 and that is a PR.  I will recap this race in a future blog.


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) 2:06:44 (PR)

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

November 11 – Richmond Marathon (Richmond, VA)

WTD – 23.11

JANUARY – 141.60

FEBRUARY – 111.50

MARCH – 125.20

APRIL – 105.2

MAY MTD – 90.4

JUNE MTD – 12.88

YTD – 590.78



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 – 2:06:44 (Downhill at Dawn Half Marathon, Ridgecrest, NC, 6/3/2017)