The GCT is a half-ironman distance race which includes a 1.4-mile swim, 56-mile bike, and 13.1-mile run in Panama City Beach, Florida. The course is very similar to what I'll see on at Ironman Florida on November 5th.
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Week 7 (Jan. 30th - Feb. 5th)- Sunday - Off
- Monday - Off
February Training Starts
- Tuesday - Ran 6.2-miles on the treadmill in 1:01:20 (730 calories, incline 0-6.5 degrees)
- Wednesday - Ran 4-miles on the treadmill in 39:20 (499 calories, incline 0-6.5 degrees)
- Thursday - Ran 2-miles on the treadmill in 18:30 (180 calories, incline 0-6.5 degrees)
- Friday - Ran 7-miles on the treadmill in 1:08:30 (800 calories, incline 0-6.5 degrees)
- Saturday - Off
Weekly Totals: Run: 19.2-miles Bike: 0-miles Swim: 0-meters
Week 8 (Feb. 6th - Feb. 12th)
- Sunday - Ran 8.5-miles around the lake in 1:04:24, easy run! (7:35 pace, 944 calories, In Zone HR 1:04:24, Avg. HR 169, weather 46-degree with blue skies)
- Monday - Off
- Tuesday - Ran 2-miles on the treadmill in 20:00 (250 calories, incline 6 degrees)
- Wednesday - Bike 45.85-miles at 18-mph with Chip and Richard from Hampton through Woolsey and Brooks, Georgia
- Thursday - Swam 40 minutes (about 1-mile)
- Friday - Off
- Saturday - Race Day! Freedom Run 10K (6.2-miles) in Morrow, GA
Weekly Totals: Run: 16.7-miles Bike: 45.85-miles Swim: 1,609-meters (1-mile)
Week 9 (Feb. 13th - Feb. 19th)
- Sunday - Brick: Bike 10.8-miles at 18.3-mph and Ran 8.5-miles in 1:10:42 (8:19 pace, 950 calories, In Zone HR 1:10:35, Below Zone HR 0:07, Avg. HR 161, weather 60-degree with blue skies)
- Monday - Off
- Tuesday - Off
- Wednesday - Ran 8.5-miles
- Thursday - Bike 48.5-miles at 18.8-mph with Chip and Richard
- Friday - Swam 52 minutes (about 1.35-miles)
- Saturday - Race Day! Al Toll Masters 15K (9.3-miles) in Macon, GA
Weekly Totals: Run: 26.3-miles Bike: 59.3-miles Swim: 2,172-meters (1.35-miles)
Week 10 (Feb. 20th - Feb. 26th)
- Sunday - Bike 10.8-miles at 17.7-mph
- Monday - Off
- Tuesday - Ran 8.5-miles
- Wednesday - Swam 1.6-miles
- Thursday - Off
- Friday - Off
- Saturday - Race Day! Charles Harris 10K (6.2-miles) in Tucker, GA plus 4.3-miles back to the car
Weekly Totals: Run: 19-miles Bike: 10.8-miles Swim: 2,550-meters (1.6-miles)
Week 11 (Feb. 27th - Mar. 5th)
- Sunday - Bike 24.2-miles at 18.6 mph
- Monday - Swam 1.6-miles
March Training Starts
- Tuesday - Ran 8.5-miles in 1:04:33 (7:35 pace)
- Wednesday - Off
- Thursday - Off
- Friday - Off
- Saturday - Off (A bad work week for training)
Weekly Totals: Run: 8.5-miles Bike: 24.2-miles Swim: 2,550-meters (1.6-miles)
Week 12 (Mar. 6th - Mar. 12th)
- Sunday - Off
- Monday - Ran 10.7-miles in 1:23:04 (7:45 pace)
- Tuesday - Ran 8.9-miles in 1:08:37 (7:42 pace)
- Wednesday - Off
- Thursday - Off
- Friday - Off
- Saturday - Race Day! Gate River Run 15K (9.3-miles) in Jacksonville, FL
Weekly Totals: Run: 28.9-miles Bike: 0-miles Swim: 0-meters
Week 13 (Mar. 13th - Mar. 19th)
- Sunday - Off
- Monday - Off
- Tuesday - Off
- Wednesday - Ran 10.7-miles in 1:25:36 (8:06 pace)
- Thursday - Off
- Friday - Bike 26.89-miles at 18.4 mph with Bill and Richard (had a flat, again)
- Saturday - Ran 8-miles in 1:03:39 (7:57 pace)
Weekly Totals: Run: 18.7-miles Bike: 26.89-miles Swim: 0-meters
Week 14 (Mar. 20th - Mar. 26th)
- Sunday - Off
- Monday - Bike 9-miles with Susan
- Tuesday - Bike 85.65-miles
- Wednesday - Off
- Thursday - Off
- Friday - Bike 54.48-miles (19.2-mph pace) with Chip, Richard and Bill
- Saturday - Off
Weekly Totals: Run: 0-miles Bike: 149.13-miles Swim: 0-meters
Week 15 (Mar. 27th - Apr. 2nd)
- Sunday - Ran 6.2-miles (slow pace - right knee hurt)
- Monday - Off
- Tuesday - Off
- Wednesday - Off (knee still hurts - will try again tomorrow - there goes my trng. plan!)
- Thursday - Off
April Training Starts
- Friday - Off
- Saturday - Rode 55.15 miles from Epic Bikes
Weekly Totals: Run: 6.2-miles Bike: 55.15-miles Swim: 0-meters
Week 16 (Apr. 3rd - Apr. 9th)
- Sunday - Rode 41 miles with Susan on the Silver Comet Trail
- Monday - Rode 14.69 miles and ran 6.2 miles (8:11 pace)
- Tuesday - Off
- Wednesday - Off
- Thursday - Rode 47 miles at 18.9 mph and ran 3.1 miles
- Friday - Off
- Saturday - Race Day! ATC Spring has Sprung 15K (9.3-miles) in Inman Park, GA
Weekly Totals: Run: 18.6-miles Bike: 102.69-miles Swim: 0-meters
Week 17 (Apr. 10th - Apr. 16th)
- Sunday - Rode 31-miles (20M easy pace w/Susan and 11M at TT speed) and ran 8-miles
- Monday - Rode 17.8-miles (easy pace w/Susan)
- Tuesday - Ran 8.5-miles (7:41 pace) and swam 2320-meters (1.44-miles)
- Wednesday - Off
- Thursday - Ran 8.9 miles (7:34 pace) and rode 13.21 miles (easy pace w/Susan)
- Friday - Swam 2250-meters (1.4-miles)
- Saturday - Rode 7.77-miles at 17.77 mph pace
Weekly Totals: Run: 25.4-miles Bike: 69.78-miles Swim: 2.84-meters
Week 18 (Apr. 17th - Apr. 23rd)
- Sunday - Ran 8.5-miles in 1:01:57 (7:17 pace)
- Monday - Rode 42.3-miles (27-miles w/Epic Bikes A Group at 20 mph, plus 15.3-miles to/from the shop)
- Tuesday - Ran 6.2-miles in 49:04 (7:54 pace)
- Wednesday - Rode 27.5-miles at 21.0 mph
- Thursday - Off
- Friday - Swam 1.38-miles in Lake Peachtree, Rode 23.0-miles at 18.3, and Ran 6.2-miles
- Saturday - Off
Weekly Totals: Run: 20.9-miles Bike: 92.8-miles Swim: 1.38-meters
Week 19 (Apr. 24th - Apr. 30th)
Start 2 week taper on Sunday.
- Sunday - Off - Easter Sunday - No training today!
- Monday - Rode 23.15-miles and ran 3-miles
- Tuesday - Swam 1.5-miles in Lake Peachtree and ran 6.2-miles
- Wednesday - Rode 9.9-miles at 10.3-mph in the hood w/Susan then rode 8.7-miles around the lake at 19.2 - stopped for a turtle, sadly he was already dead
- Thursday - Swam 1.4-miles (59 minutes) at the Steve Lundquist Aquatic Center and ran 5-miles in 40:24 minutes (8:05 pace)
- Friday - Off
- Saturday - Race Day! Ran the Race for Riley 5K (3.1 mile) in 19:05. Finished 3rd overall and master's winner. Rode 49 miles in Chattahoochee Hills, GA at a 18.5 mph pace.
Weekly Totals: Run: 17.3-miles Bike: 90.75-miles Swim: 2.9-meters
Week 20 (May 1st - May 7th)
May Training Starts
- Sunday -
- Monday -
- Tuesday -
- Wednesday -
- Thursday -
- Friday -
- Saturday - Race Day!
Weekly Totals: Run: -miles Bike: -miles Swim: -meters
Monthly Totals
- Feburary: Run: 81.2-miles Bike: 140.15-miles Swim: 5.55-meters
- March: Run: 56.3-miles Bike: 200.22-miles Swim: 1.6-meters
- April: Run: 82.2-miles Bike: 411.17-miles Swim: 7.12-meters
