Not much training done this week.  Life happened in an earth shattering way.  Nevertheless, for the sake of accountability, here’s what I got done.

Sunday, July 9 – GCT Day 62 – Today, I rearranged my schedule to get in yesterday’s scheduled magic mile workout.  This is my 3rd MM since beginning the Galloway Customized Training Program.  The workout is usually a 5 miler with mile 2 being the MM. Due to my normal Sunday church schedule, I didn’t have time for a full 5 miles so I did a 1 mile warmup, the magic mile, and a half mile cool down for a total of 2.5 miles.  My previous magic mile times were 7:27 and 7:30.  Given the way last week ended, I was hoping to be in the ball park of these times, but wasn’t sure what I would have in the tank.  Surprise, surprise. Today’s magic mile was 7:23.  A 4 second improvement from my first magic mile and a 7 second improvement from my 2nd magic mile.  I was admittedly gassed after that mile, but it felt good to have a measurable piece of data to show the progress that I’m making.

If I may briefly step away from the training talk, today was a momentous day.  I had the honor of baptizing both of my daughters.  My oldest daughter had previously been baptized, but she wanted her daddy to baptize her.  What an amazing moment as a father!

Monday, July 10 – GCT Day 63 – Race Rehearsal Run.  The workout called for a 10 minute warmup, 10-20 minutes at race (half marathon) pace (8:50), and a 10 minute cool down.  Looking ahead to the rest of the week, I have 12x800s on Wednesday and a 13 miler on Saturday so I opted to just do 10 minutes at race pace today.  On these workouts, I have also started making the warm up one mile instead of the 10 minutes.  It makes it much easier to gauge whether or not I am achieving race pace during that section of the run.  Today’s warmup was 10:34, I then did the prescribed 10 minutes at race pace using my 2:00/:30 run/walk ratio. This covered about 1.11 miles and for the first time since beginning this Galloway Customized Program, I actually hit my race pace on the button! The cool down extended the remaining 1.19 miles back to the house for a total of 3.3 miles today.

Tuesday, July 11 – GCT Day 64 – Overslept and missed my cross training walking time.  Dad took a turn for the worse later in the day and ended up in hospice tonight.  Heading home tomorrow.

Wednesday, July 12 – GCT Day 65 – Worst day of my life. Period.  We lost my dad at 11:25am.  I didn’t get there in time.  Grateful that I saw him last month but heartbroken that his grandkids and my wife didn’t get to say goodbye.

Thursday, July 13 – GCT Day 66 – No run

Friday, July 14 – GCT Day 67 – No run

Saturday, July 15 – GCT Day 68 – No run


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 – 5.8

JANUARY – 141.60

FEBRUARY – 111.50

MARCH – 125.20

APRIL – 105.2

MAY – 90.4

JUNE – 103.2

JULY MTD – 36.1

YTD – 715.2


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)