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.IMG_4091

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.



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



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)