Sunday, June 18 – GCT Day 41 – Today was scheduled to be a water running day. I was going to substitute it for walking as I traveled to Maryland in the afternoon. Sadly, the walk didn’t happen so no workout today.
Monday, June 19 – GCT Day 42 – Tempo Run – The tempo runs started ratcheting up a little bit with now a 20 minute segment of running at HMP instead of 10. Add the fact that I was in Maryland and there were hills all along the route and it made for a great workout even if the cool down got cut a little bit short due to a strong thunderstorm rolling in. Of course I still got soaked so while I missed the storm part, the rain got me good. 3.71 miles.
Tuesday, June 20 – GCT Day 43 – Today was a nice walk day. I walked 3.19 miles at a 14:48 pace.
Wednesday, June 21 – GCT Day 44 – Speed work day. 15 minutes of warm up and cool down as well as 6 x 800s with 400 recovery in between. All in all I logged 7.2 miles today (4.5 during the speed work and 2.7 during warm up and cool down).
Thursday, June 22 – GCT Day 45 – I swapped my Thursday and Friday schedule this week as Thursday was a designated travel day back home. No workout today.
Friday, June 23 – GCT Day 46 – Drill work. 10 minutes of warm up and cool down with 10 minutes of cadence drills and acceleration gliders in between. I did not do the optional 10 minute tempo run after the drills due to a bit of fatigue and knowing that I have a race rehearsal run scheduled tomorrow. 3 more miles in the books.
Saturday, June 24 – GCT Day 47 – Today did not go as planned. I think that’s kind of become the normal for life the last couple of weeks. The schedule called for 1 mile warm-up, 3 mile at HMP (8:55), and 1 mile cool down. Now given the way I had to shuffle my schedule around this week, Coach Twiggs recommended that I slow the HMP section of the run down since I didn’t take my normal rest day ahead of the weekend run. Mile 1 warmup 10:46, Mile 2 HMP 9:08 (slower than prescribed, but probably still too fast), Mile 3 HMP 9:58 (I was starting to feel pretty bad during that mile). At the 3.35 mark I shut it down and walked the rest of the way in. I was nauseated and the kicker was a slight twinge in my chest that I wasn’t even going to chance. I finished with 4.4 instead of 5 today. Disappointed for sure, but a new week starts tomorrow.
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 – 21.5
JANUARY – 141.60
FEBRUARY – 111.50
MARCH – 125.20
APRIL – 105.2
MAY MTD – 90.4
JUNE MTD – 82.8
YTD – 657.7
CURRENT WEIGHT – 241.4
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)