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
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 – 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)