Well, this was a different sort of week. I left Virginia Beach Sunday afternoon to drive to Maryland to spend a few days with my dad who is battling cancer.  He had a port put in for easy access during the rest of the treatment and mom needed some help.  I got all of my workouts in this week and had my highest mileage week in a while.  The legs are definitely feeling it now that it’s Saturday afternoon, but I feel good about where things are at.  It feels very good to not have any races on the calendar until late August so I can really focus on the training side of it without worrying about any races right now. Marathon training for Richmond is about to get real in a hurry!

Sunday, June 11 – GCT Day 34 – 45 minutes of water jogging at the YMCA.

Monday, June 12 – GCT Day 35 – Tempo run at the Sandymount Trail near my parents house. 10 minute warmup, 15 minute HMP, 10 minute cool down.  I logged 3.5 miles at a 10:35 pace.

Tuesday, June 13 – GCT Day 36 – Cross Training. I went back to the trail at Sandymount and went for a walk. I walked 3.1 miles at a 14:34 pace.  This is the first time I’ve managed a sub 15 minute/mile pace when walking by myself.  Woohoo!!

Wednesday, June 14 – GCT Day 37 – Speed Work.  This was my first time doing speed work on the GCT.  I did 6x800s with 400 recovery walks between each one.  Including a 400 warmup walk, I logged 4.8 miles at an 11:40 pace.  The 800s were done at an 8:40/mile pace and the 400s were done at a 17:20/mile pace.

Thursday, June 15 – GCT Day 38 – Drill Run. 10 minute warmup, 5 minute cadence drills, 5 minutes acceleration gliders, and in a change to the format, 5 minutes of HMP running. This was followed by a 10 minute cool down which I extended to better stretch my legs out considering I was doing this workout 12 hours after my speed work.  I logged 5.3 miles at an 11:00 pace.

Friday, June 16 – GCT Day 39 – Rest Day

Saturday, June 17 – GCT Day 40 – Long Run. Today’s long run called for 9 miles using my 60/30 long run ratio. The heat and humidity are already setting in as it was 78 degrees with 91% humidity when I ran this morning.  I stayed well hydrated and also made sure to keep my pace slower than normal.  At the end of the day, I ran 9 miles at an 11:10 pace and then did a 1/2 mile cool down walk for a total of 9.5 today.

2017 RACE SCHEDULE

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 – 26.2

JANUARY – 141.60

FEBRUARY – 111.50

MARCH – 125.20

APRIL – 105.2

MAY MTD – 90.4

JUNE MTD – 61.3

YTD – 635.2

CURRENT WEIGHT – 238.4

PRs

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)

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