Finally a normal week of training.  Well, I did have to shift a couple of workouts around due to an early morning doctor’s appointment for Hannah on Wednesday.  That said, there were two important things that happened for me this week.  First is that on Saturday, I had my longest run to date.  I hit the fifteen mile mark!  Secondly, I have decided that it’s time to get serious about dropping some of this extra weight prior to Richmond.  I know have 2 jars on my bathroom counter.  The one has beads in it representing the pounds I need to drop and the other has beads representing the pounds I have dropped since Thursday of this week.  Needless to say, there’s a long way to go.

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Sunday, July 23 – GCT Day 76 – Scheduled for water running.  Afternoon storms nixed that idea and then evening storms cancelled my attempt to get a nice walk in.  Gonna have to start doing an early Sunday AM walk during the summer months so that if the weather prevents the water run, I’ve still got some X Training in.

Monday, July 24 – GCT Day 77 – Hill Repeats x 6. I’m not going to list the segments of the workout, but there is an extensive warmup period of close to 30 minutes that includes a good bit of walking prior to doing the hill repeats.  The hill segment that I have is roughly .17 miles. In the workout you run up the hill and walk down then repeat.  By the time all was said and done, I had logged 5 miles.  Felt pretty good for my first hill work.

 

Tuesday, July 25 – GCT Day 78 – Consistency is coming back.  That’s step one.  It was drill run day.  I completed the entire workout, but mixed it up for variety.  I did my 10 1/2 minute warmup (1:00/:30), then I went straight to the optional 15 minutes of half marathon pace (2:00/:30). I didn’t hit the 8:50 pace. I was around 9:28, but given the near 80 degree temps at 5:30 and my body still getting back to itself, I’m ok with that.  I did an extra 30 seconds of walking to even the clock out before doing my 5 cadence drills and 5 acceleration gliders.  This time I alternated doing them.  I finished with a 10 minute cool down (:30/:30). This put me at 46 minutes of interval training and 4.42 miles.  The rest of the workout was an extended cool down walk.  5.2 miles total on the day.

 

Wednesday, July 26 – GCT Day 79 – Rest Day

Thursday, July 27 – GCT Day 80 – 14 x 800s. The schedule called for 14 800s with a 400 recovery walk in between each one.  Given the past few weeks, I knew this would be a stretch but I hoped to get 10 in at least and if 14 happened it would be a bonus.  Well, I got 7 in.  Could have probably squeezed 3 more out, but then I felt like I would be risking the success of my long run on Saturday.  Times of the 800s ranged from 4:01-4:17 which was a little more erratic than previous 800 workouts, but I was also much closer to the target time of 4:15 laid out for me by my coach.  Not quite as consistent as I would like, but I’m getting a better handle on how to hit that specific pace.  6.1 miles in the books.

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Friday, July 28 – GCT Day 81 – Rest Day

Saturday, July 29 – GCT Day 82 – Long Run. This morning I met up with some friends from the Running Turtles to get this 15 miler done.  So thankful for my friend Brian who hung with me for a little over 8.5 so that I only had a little over 6 to do once he was finished.  I intentionally took it VERY SLOW, but I got it done.  It’s a great feeling, but hey, in 2 weeks, I’ve got a 17 miler!  The joys of marathon training.  Ha!

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 – 31.3

JANUARY – 141.60

FEBRUARY – 111.50

MARCH – 125.20

APRIL – 105.2

MAY – 90.4

JUNE – 103.2

JULY MTD – 81.3

YTD – 760.4

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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