A difficult, but fun week of training is in the books.  The early part of the week was highlighted by quad soreness from last week’s half marathon and the latter part of the week was highlighted by a very fast (by my standards) walk and my 2nd magic mile since signing up for Galloway Customized Training.

Sunday, June 4 – GCT Day 27 – 45 minutes of water running was on the schedule.  I know it would have probably been therapeutic for my thrashed quads, but I just couldn’t do it.  Note to self, get that Sunday workout in as soon as you get home from church. The recliner is my Sunday afternoon death trap.

Monday, June 5 – GCT Day 28 – 35 minute run including 15 minute tempo run HMP – Still feeling incredibly sore.  Was going to push the run back to the afternoon and then I looked at the forecast for the afternoon and decided to run this morning because I just absolutely hate the treadmill. While I didn’t technically get all the way down to HMP during that 15 minute segment. I was between 9:30-9:45 for that stretch using my prescribed 2:00/:30 interval. Given the soreness in my legs, I’m happy with that. Total run was 3.32 miles at an overall 10:36 pace.


Tuesday, June 6 – GCT Day 29 – Recently, Tuesday has been my day for spin class.  Well, today my quads were still feeling pretty trashed so I decided to go with a nice easy walk instead.  I walked 2.6 miles at a leisurely 17:31 pace.  Hoping the quads feel better tomorrow with a drill workout coming.

Wednesday, June 7 – GCT Day 30 – Drill Run. Once again, today was a 30 minute drill run consisting of 10 minutes of warmup, 5 minutes of cadence drills, 5 minutes of acceleration gliders, and 10 minutes of cool down. I finished with 3.1 miles at an overall pace of 10:32.  My peak pace during the drills was a 5:02 (probably for no more than 10 seconds or so, but still). After getting the kids on the bus, I was able to head to the gym and logged about 38 minutes of strength training.


Another really cool thing happened today.  The first Extra Mile Podcast: Galloway Edition that includes my customized training work was released today.  There’s a ton of great stuff from Jeff Galloway on the podcast, but if you just want to get to my initial 2 interviews with Kevin Gwin and Coach Chris Twiggs, you can skip to the last 30-40 minutes of the show.

Thursday, June 8 – GCT Day 31- Easy Cross Training Day – I met up with my local running group at Mount Trashmore this morning and got my walk in.  Let me tell you, we were moving.  We walked 4.1 miles at a 14:53 pace.


Friday, June 9 – GCT Day 32 – Rest Day

Saturday, June 10 – GCT Day 33 – Track Workout (Magic Mile) – This was my second magic mile workout since starting the Galloway program.  My 1st magic mile was recorded in 7:27.7. This magic mile was recorded in 7:30.0 (2.3 seconds slower). While disappointed, I learned a valuable lesson. Don’t go out too fast.  I was averaging somewhere around a 6:30-6:40 pace for the first half of the mile and after the short 30 second walk break, I couldn’t maintain that pace.  Theoretically, I could also blame fatigue, but in my honest assessment of the run, I just didn’t have it today.  Lesson learned.  I also came across an unfortunate half-eaten fish on the back stretch of the track.


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)

August 26 – Patrick Henry Half Marathon (Ashland, VA)

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

November 11 – Richmond Marathon (Richmond, VA)

WTD – 18.22

JANUARY – 141.60

FEBRUARY – 111.50

MARCH – 125.20

APRIL – 105.2

MAY MTD – 90.4

JUNE MTD – 35.1

YTD – 609.0



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)