Training May 13th – 19th

This week 59.2 Miles, 12 hours 6 minutes 55 seconds, Pace average 12:17.   7816 calories

Saturday May 13th – 4.8 Miles in 56:39 pace average 11:48.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday May 14th – 28.0 Miles in 5:52:07 pace average 12:35.  3 sets of 30 squats.

Monday May 15th – 4.8 Miles in 57:43  pace average 12:01.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday May 16th – 4.8 Miles in 58:07 pace average 12:07. 5 sets of 75 push-ups.

Wednesday May 17th – 12.0 Miles in 2:25:51 pace average 12:09.  3 sets of 30 squats.

Thursday May 18th – 4.8 Miles in 56:28 pace average 11:46.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Friday May 19th – Date night with my Wife!

A slow reduction in mileage the next two weeks. Legs felt tired all week after my 28 miler. This slow taper should give me that “pop” again. Getting more excited every day.

Training May 6th – 12th

This week 51.2 Miles, 10 hours 18 minutes 52 seconds, Pace average 12:06.  6852 calories

Saturday May 6th – 4.8 Miles in 56:24 pace average 11:45. 5 sets of 75 push-ups. 21 minutes of Planks.

Sunday May 7th – 20.0 Miles in 4:05:59 pace average 12:18.  3 sets of 30 squats.

Monday May 8th – 4.8 Miles in 55:27 pace average 11:33.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday May 9th – 4.8 Miles in 57:06 pace average 11:54.  5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday May 10th – 12.0 Miles in 2:27:41 pace average 12:18.  3 sets of 30 squats.

Thursday May 11th – 4.8 Miles in 56:14 pace average 11:43.  4 sets of 8 chin-ups.

Friday May 12th – Date night with my Wife!

I am enjoying this transition from speed to Centurion Training. Every race I train for I want to race a little faster than I train. In a Centurion race I want to race slower than I train. This gives me the perception that the effort feels easy. You want a Centurion qualifier to feel easy the first 12  to 18 hours. The Idea is to keep you heart rate down. Have your body set up to burn fat during the race. The perception of easy with a comfortable pace makes all this happen. I feel like I could do my Race in The Netherlands right now. A good place to be in mentally and physically three week away.

Training April 29th – May 5th

This week 46.2 Miles, 8 hours 47 minutes 31 seconds, Pace average 11:26. 6125 calories

Saturday April 29th – 2.4 Mile shakeout walk in 26:48 pace average 11:10.

Sunday April 30th – 26.2 Miles at the Oklahoma City Memorial Marathon in 4:50:47 Pace Average 11:06.

Monday May 1st – Day Off

Tuesday May 2nd – 4.8 Miles in 57:57 pace average  12:04. 5 sets of 75 push-ups.

Wednesday May 3rd – 8.0 Miles in 1:35:44 pace average 11:58.  3 sets of 30 squats.

Thursday May 4th – 4.8 Miles in 56:14 pace average 11:43.  4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Friday May 5th – Date night with my Wife!

My recovery this week has been good. Almost none the worst for wear. Now for a short three week training cycle before my 100 mile race taper. Race The Netherlands in four weeks. Excited.

 

2017 Oklahoma City Memorial Marathon

My third Marathon at the Oklahoma City Memorial. I skipped this race last year because I raced in Australia. Brenda and I were glad to add it back in. We have a couple of favorite restaurants in the Oklahoma City area. Race and Eat. Hard to beat a deal like that.

Oklahoma in late April might as well be called Summer time. Hot and Humid. Surprise this year. Today was COLD. Cloudy, light rain, gusty west wind and in the 40’s for the whole race. Very unusual. My goal this Marathon, finish under 5 hours. Just a nice supported training walk. I have a VERY important race in The Netherlands in five weeks. The last thing on my mind was a personal best marathon. An exciting race with a bunch of other racers. Cool temperature. Well tapered. Rested. I should have known I would feel good. I raced within my ability. The whole race felt easy to me. Except for a few areas where you had to step in water over your shoes and the wind it was a perfect race day. I had no reason to push myself and I didn’t. However looking back now I missed my personal best Marathon by 55 seconds. Surely I could have walked 55 seconds faster. Oh well I am Very Pleased. Bubbling over with confidence going into the final training push before my Centurion Qualifier.

I finished with a 4:50:47.

 

Training April 22nd – 28th

This week 31.2 Miles, 5 hours 59 minutes 45 seconds, Pace average 11:32.  4106 calories

Saturday April 22nd – 4.8 Miles in 55:26 pace average 11:33.  5 sets of 75 push-ups.

Sunday April 23rd – 8 Miles in 1:32:08 pace average 11:31. 3 sets of 30 squats. 21 minutes of Planks.

Monday April 24th – 4.8 Miles in 56:23 pace average 11:45.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 25th – 4.8 Miles in 56:20 pace average 11:44.

Wednesday April 26th – 4.8 Miles in 54:26 pace average 11:20.

Thursday April 27th – 4 Miles in 45:02 pace average 11:15.

Friday April 28th – Date night with my Wife!

My taper this week worked just like it is supposed to work. I feel rested with fresh legs. I had not given much thought to this weekends Marathon in Oklahoma City. Just a supported training walk with 10,000+ other people. Now I feel excited. Two years ago the Oklahoma City marathon changed how I raced. I relaxed. I absorbed myself into every aspect of the race. I made a point to touch every child’s hand during the race that held it out for encouragement. I made eye contact with every child holding out a water cup. Letting them know it was their cup I wanted. It changed me. The race is about all of us. Not just me. I make a point to Thank every support person I can during and after a race. I am so pleased I found and added walking to my life. I have never felt this fit. I have never felt this good. The realization that my journey is not just about myself has made me a better person. It has made me ALIVE!

Training April 15th – 21st

This week 51.2 Miles, 10 hours 10 minutes 55 seconds, Pace average 11:56.  6904 calories

Saturday April 15th – 4.8 Miles in 57:21 pace average 11:57.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday April 16th – 20 Miles in 3:59:33 pace average 11:59.  3 sets of 30 squats.

Monday April 17th – 4.8 Miles in 56:50 pace average 11:50. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 18th – 4.8 Miles in 56:49 pace average 11:51. 5 sets of 75 push-ups.

Wednesday April 19th – 12 Miles in 2:23:35 pace average 11:58.  3 sets of 30 squats.

Thursday April 20th – 4.8 Miles in 56:46 pace average 11:50.

Friday April 21st – Date night with my Wife!

My weekly pace average has gone up since March. I just can’t make myself walk any faster. I know why. I am looking ahead to my Continental Centurion Qualifier in six weeks. I wont need speed in the Netherlands. As to my Marathon next week my plan is a 4:59 finish. I am not going to risk an injury. I have to remember my goal. My Goal is to join every world Centurion Club. Marathons for fun. Ha, that sounds funny “Marathons for fun”.

Training April 8th – 14th

This week 71.2 Miles, 14 hours 55 minutes 08 seconds, Pace average 12:35.  8241 calories

Saturday April 8th – 40 Miles in 8:46:29 pace average 13:10. Centurion Pace workout.

Sunday April 9th – 4.8 Miles in 57:03 pace average 11:53.   5 sets of 75 push-ups. 21 minutes of Planks.

Monday April 10th – 4.8 Miles in 54:46 pace average 11:25.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 11th – 4.8 Miles in 56:52 pace average 11:51.  5 sets of 75 push-ups.

Wednesday April 12th – 12 Miles in 2:23:31 pace average 11:58.  3 sets of 30 squats.

Thursday April 13th – 4.8 Miles in 56:27 pace average 11:46.

Friday April 14th – Date night with my Wife!

A big week mileage wise. Very Pleased. Slow taper the next two weeks to prepare for the Oklahoma City Memorial Marathon.

Humble Pie Walk

One day four or five weeks before your Centurion Walk you need to plan a Humble Pie Walk. A humble pie walk is a 40 mile walk at your intended Centurion pace. I use one of my long walk training days. I slow down and up the distance. It is a good chance to work on your food and drink plan. Try out socks, shoes any thing you plan to use in the race.

The reason I call it a Humble Pie Walk. You will be surprised how hard it is. 40 miles in around nine hours. I train hard. I have a well planned training schedule. I start to think I have this walking down to an art form. I start to think I am fast. All this thinking leads to dreams of fame. Dreams of Grandeur. A Humble Pie Walk will bring you back to reality. A hard 40 mile walk knowing you will have to walk 60 more miles for a Centurion. It is Humbling.

Don’t despair after your Humble Pie Walk. You have to remember for your Centurion qualifier you will have rested tapered legs. You will get a BIG boost from race day adrenaline. The other racers will give you a boost. It will be to your advantage to show up at the Centurion Qualifier humbled and reserved.

Training April 1st – 7th

This week 51.2 Miles, 10 hours 14 minutes 27 seconds, Pace average 12:05.   6112 calories

Saturday April 1st – 4.8 Miles in 55:37 pace average 11:35.   5 sets of 75 push-ups. 21 minutes of Planks.

Sunday April 2nd – 20 Miles in 4:07:25 pace average 12:22.  3 sets of 30 squats.

Monday April 3rd – 4.8 Miles in 54:55 pace average 11:26.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 4th – 4.8 Miles in 55:59 pace average 11:40. 5 sets of 75 push-ups, 21 minutes of Planks.

Wednesday April 5th – 12 Miles in 2:23:39 pace average 11:58.  3 sets of 30 squats.

Thursday April 6th – 4.8 Miles in 56:52  pace average 11:51.

Friday April 7th – Date night with my Wife!

Spring Baseball season is here. My Grandson plays every Tuesday and Thursday Evening. Late night walks for me with limited strength training on some of those nights. No break on the mileage. Best my legs have felt since before the Cowtown 50K. Very encouraged.

Training March 25th – 31st

This week 37.4 Miles, 7 hours 06 minutes 50 seconds, Pace average 11:25.   5095 calories

Saturday March 25th – 2.4 Mile Shakeout walk in 25:56 pace average 10:48.

Sunday March 26th – 26.2 Miles at the A2A Marathon in 4:53:18 pace average 11:12.

Monday March 27th – Day Off

Tuesday March 28th – Another Day Off

Wednesday March 29th – 4 Miles in 49:04 pace average 12:16.

Thursday March 30th – 4.8 Miles in 58:25 pace average 12:10.

Friday March 31st – Date night with my Wife!

I am very pleased with my A2A Marathon this last week. Took the rest of the week as a light recovery week. My training focus changes now. Time to prepare for my Continental European Centurion Qualifier. Focus more on the miles and less on the speed. Nine weeks away.

I want one of these!  They will not just give me one. I will have to earn it.

 

2017 A2A Marathon

My fourth year in a row to race this tough local Marathon. I always struggle in this point to point Marathon. The race has a Big down hill stretch early in the race. Nothing wrong with that. It is that long hill climbing up out of the caddo creek bottom. The rolling hills on the last 10km that make it tough.

This year the weather was a cool 48 degrees with light wind. Warmed up to 72 degrees with 20 mph wind at the finish. I started stiff with sore shins. My legs felt like they were made of concrete. About mile four I loosened up. From there to mile 23 I was smooth and fast. Well under my PB pace. The race felt easy. Then in typical A2A Marathon fashion the headwind and hills took their toll around mile 23. I ran out of gas. Rather than push on and risk possible injury I just eased up. Coasted in. A great Marathon for me. My third best finish time. Best finish ever at the A2A for me. I knew going in my recovery from Cowtown was not complete. Very Pleased. I finished with a 4:53:18.

The advantage of a race close to home is my support staff. My grandkids Dalton, Aubrey and Grandmom. I was GLAD to see them near the finish.

 

Training March 18th – 24th

This week 31.2 Miles, 5 hours 58 minutes 40 seconds, Pace average  11:30.  4029 calories

Saturday March 18th – 4.8 Miles in 55:39 pace average 11:36.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday March 19th – 8 Miles in 1:28:50 pace average 11:06.  3 sets of 30 squats.

Monday March 20th – 4.8 Miles in 54:31 pace average 11:22. 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Tuesday March 21st – 4.8 Miles in 56:20 pace average 11:44.

Wednesday March 22nd – 4.8 Miles in 56:57 pace average 11:52.

Thursday March 23rd – 4.0 Miles in 46:23 pace average 11:36.

Friday March 24th – Date night with my Wife!

This has been an up and down taper. I am not as rested as I was before the Cowtown 50K. I have no reason to push myself extra hard at the A2A Marathon. I will race by feel. My only goal is to finish under 5 hours.

Race Day Helps

It is tough to give good race day advice. What works well for me might not help you at all. Below are some things that have made my Race Day a success:

Triple Paste® prescription-strength medicated ointment.   During a race I get a heat rash under my arms, around my groin and bum crack.  I also get occasional chafing. Triple Paste has solved all these problems for me. The ointment is waterproof. I apply LIBERALLY under my arms, groin and bum. I don’t know any other way to say this but to just say it. It makes cleaning your bum easier if you make a sit down bathroom stop. If I have an area of chafing during the race (like my thighs rubbing) a dab of Triple Paste to the area stops it. I rate Triple Paste® prescription-strength medicated ointment As one of the greatest helps I have found to get to the end of a Centurion Race.

Nipple guards.  If you have been racing any time at all then you know how important this item is. I have tried several tapes and guards. The one that works best for me is NipGuard.

Every 100 Miler I raced I would have the same post race problem. My lips would have blisters on them. Very painful two to three days after the race. I guessed it was just stress from the race. Then after the British Centurion in Redcar I was reading Centurion Richard McChesney’s Blog  http://richardwalkslondon.com/  Richard mentioned after Redcar his lip sunburned. Well duh. Out in the sun all day. I protect my body with sun screen. Never my lips.  Now I use this before and during the race. Banana Boat Sport Sunscreen Lip Balm – SPF 50.

I rarely get toe blisters. If I do is is always around the nail on my big toe. Late in a race my feet get tired and my big toe bends up. The nail end hits the top of my shoe. Most races I don’t have a big toe nail so no problem. I find taping my big toe causes blisters on my other toes. I usually just tough out toe blisters. If I just can not take the pain I will slip on a Silopad digital cap.

I tape my feet. Late in a race I start to get a hot spot on the inside bottom of both heels.  I use Engo Patches inside my shoes in these areas. The patches help but after 80 miles I could still feel the blisters starting to form. Now I also tape my feet. I used a whole year of marathon racing to perfect my foot taping. You want to get the tape job correct. If you don’t the tape will cause more and different blister problems.

I use Leukotape P sports tape. First I clean my feet with alcohol wipes. The Leukotape P sports tape stays stuck to clean feet. I have never had the tape come loose when I properly clean my feet. Rather than try and tell about my tape pattern I will show it. (Note: I do this by myself. It is easier with help. Practice fixing your feet by yourself. You might just have to do that before or during a race). I place three strips of tape across the back bottom half of my foot (side to side) from forward toward the heel. Photo 1, 2 and 3. You must start with the most forward piece of tape. If you don’t start at the front all the pieces will come loose during the race.  Be sure that the next piece of tape overlaps the previous piece on the edges. Photo 4. Any place where the tape will not lay flat without bunching up pinch the tape together to make a tag. Photo 5. Use your scissors to cut these tags smooth off. Photo 6. Next I go around the back of my foot from side around the heel to side. Photo 7. Last I tape the bottom from underneath up the heel. Photo 8. I have not had a heel blister since I started taping my feet this way.

These Items get me to the End of a Centurion Race.

Training March 11th – 17th

This week 51.2 Miles, 10 hours 03 minutes 06 seconds, Pace average 11:47.  6558 calories

Saturday March 11th – 4.8 Miles in 56:06 pace average 11:41.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday March 12th – 20 Miles in 3:57:34 pace average 11:53.  3 sets of 30 squats.

Monday March 13th – 4.8 Miles in 56:55 pace average 11:51.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday March 14th – 4.8 Miles in 56:19 pace average 11:44.  5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday March 15th – 12 Miles in 2:23:22 pace average 11:57.  3 sets of 30 squats.

Thursday March 16th – 4.8 Miles in 52:50 pace average 11:00.  4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Friday March 17th – Date night with my Wife!

Felt tired this week so I slowed my pace a little. Very happy to have my taper week coming up. Get my legs back under me for the A2A Marathon in just over a week.

Training March 4th – 10th

This week 51.2 Miles, 9 hours 53 minutes 17 seconds, Pace average 11:36.  6748 calories

Saturday March 4th – 4.8 Miles in 55:13 pace average 11:30.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday March 5th – 20 Miles in 3:49:14 pace average 11:28.  3 sets of 30 squats.

Monday March 6th – 4.8 Miles in 57:10 pace average 11:55.  4 sets of 7 chin-ups.

Tuesday March 7th – 4.8 Miles in 54:37 pace average 11:22.  5 sets of 75 push-ups.

Wednesday March 8th – Family activity.

Thursday March 9th -12 Miles in 2:21:26 pace average 11:47. 3 sets of 30 squats.

Friday March 10th – 4.8 Miles in 55:38 pace average 11:35.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

I had to juggle my schedule and some of my strength training was dropped this week. Life happens. No need to panic. No need to push reset. The most important thing to remember when training for a Centurion race is, Always get the mileage Walked. You can skip all the other stuff from time to time. The Mileage however, You need those miles and the time on your feet.

 

Training February 25th – March 3rd

This week 55.0 Miles, 10 hours 37 minutes 52 seconds, Pace average 11:36.  7108 calories

Saturday February 25th – 2.4 Miles shakeout walk in 26:59 pace average 11:14.

Sunday February 26th – The Cowtown 50K – 31 Miles in 5:50:45 pace average 11:18

Monday February 27th – 4 Miles in 49:42 pace average 12:25.

Tuesday February 28th – 4.8 Miles in 57:21 pace average 11:57.   5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday March 1st – 8 Miles in 1:37:48 pace average 12:13.  3 sets of 30 squats.

Thursday March 2nd – 4.8 Miles in 55:24 pace average 11:32.  4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Friday March 3rd – Date night with my Wife!

I had a great race at the Cowtown 50K this week. Pushed myself beyond my limit. Time now to expand that limit. Working out my soreness. I am not ever this sore after a Centurion race. I have a small local Marathon in just over three weeks. With a good recovery I would like to finish a marathon with a sub 11 minute mile average pace. We will see.

 

 

2017 Cowtown 50K

I was not pleased with my Back2Back Marathon performance during the New Years double.  I was so slow it embarrassed me. I thought it over and added speed training back into my workouts. That simple change has resparked my excitement. As a result I set a Big goal for The Cowtown Ultra Marathon 50K. I wanted to finish sub 5:50. I have been thinking about a goal after I finish my World Centurion Quest. The Netherlands has an Award for any Walker that can finish a 100K in 11:30 hours. The Honderdman 100 Man Pin. A very tough challenge mix of speed and endurance. If I can not do a 50K sub 5:45 the Honderdman 100 Man Pin is out of the question. Test one for 2017 a 5:50 50K.

The setting, one of my favorite races. The Cowtown Ultra in Fort Worth, Texas. Fort Worth is always a fun weekend for my Wife and I. We Love it. The weather this year was perfect. 40 degrees with 20 mph wind and cloudy. Warmed up to 60 degrees. I dressed with shorts and a short sleeve shirt. If I am going to race fast I want to stay cool.

My goal pace a 11:15. I started faster than that and it felt easy. The whole race felt easy up to the marathon distance. I was almost two minutes under pace. Then I got that feeling. That feeling like my hamstrings were going to cramp. I have had those cramps before. I have to stop and painfully try and rub out the cramp. It blows about five minutes. Five minutes it took the whole race to gain. It is much better to just slow down a little. Keep walking but without the hard push. It worked. I sped back up. Then it happened again. So for four miles I walked the tight rope between a cramp and as fast as I could. I knew I was going to be close to my goal time. I just could not risk a five minute cramp. So I crossed the line with a 5:50:45. So close. I am pleased. I have only trained for speed again for seven weeks. After my Centurion race in New Zealand in October I will start training for the 2018 Cowtown 50K. The Goal……………..Sub 5:45.

   

Training February 18th – 24th

This week 31.2 Miles, 5 hours 57 minutes 15 seconds, Pace average 11:27.  4073 calories

Saturday February 18th – 4.8 Miles in 56:12 pace average 11:42.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday February 19th – 8 Miles in 1:27:54 pace average 10:59.  3 sets of 30 squats.

Monday February 20th – 4.8 Miles in 56:17 pace average 11:43. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday February 21st – 4.8 Miles in 55:10 pace average 11:30.

Wednesday February 22nd – 4.8 Miles in 54:15 pace average 11:18.

Thursday February 23rd – 4 Miles in 47:28 pace average 11:52

Friday February 24th – My 54th Birthday. Date night with my Wife!

What a great taper week. My legs feel fresh. The weather forecast for The Cowtown 50K on Sunday is a low of 40 and a high of 65. Wind 20 mph and partly cloudy. Everything has come together for a great race. Now to do my part.

Training February 11th – 17th

This week 51.2 Miles, 9 hours 47 minutes 29 seconds, Pace average 11:29. 6747 calories

Saturday February 11th – 4.8 Miles in 56:32 pace average 11:47.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday February 12th – 20 Miles in 3:43:45 pace average 11:11.  3 sets of 30 squats.

Monday February 13th – 4.8 Miles in 56:06 pace average 11:41. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday February 14th – 4.8 Miles in 56:29 pace average 11:46.  5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday February 15th – 12 Miles in 22:22:25 pace average 11:52.  3 sets of 30 squats.

Thursday February 16th – 4.8 Miles in 52:11 pace average 10:52.   4 sets of 8 chin-ups, 3 rounds boxing the heavy

Friday February 17th – Date night with my Wife!

This week was a great confidence booster going into my 50K race taper. Walking faster is feeling more natural each week.

Training February 4th – 10th

This week 55.2 Miles, 10 hours 48 minutes 31 seconds, Pace average 11:45. 7205 calories

Saturday February 4th – 4.8 Miles in 56:51 pace average 11:51.  5 sets of 74 push-ups. 21 minutes of Planks.

Sunday February 5th – 24 Miles in 4:44:05 pace average 11:50.  3 sets of 30 squats.

Monday February 6th – 4.8 Miles in 56:22 pace average 11:45.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday February 7th – 4.8 Miles in 54:21 pace average 11:19.  5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday February 8th – 12 Miles in 2:20:46 pace average 11:44.  3 sets of 30 squats.

Thursday February 9th – 4.8 Miles in 56:07 pace average 11:41. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Friday February 10th – Date night with my Wife!

Another great week of workouts. Looking forward to my taper for the Cowtown 50k in two weeks. I have a good feeling toward this race. With a good taper I should have fresh legs and a new PR will be possible. Excited.

 

 

Training January 28th – February 3rd

This week 59.2 Miles, 11 hours 41 minutes 21 seconds, Pace average 11:51. 7740 calories

Saturday January 28th – 4.8 Miles in 56:27 pace average 11:45. 5 sets of 74 push-ups. 21 minutes of Planks.

Sunday January 29th – 28 Miles in 5:31:55 pace average 11:51.  3 sets of 30 squats.

Monday January 30th – 4.8 Miles in 56:57 pace average 11:52.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 31st – 4.8 Miles in 55:48 pace average 11:37.  5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday February 1st – 12 Miles in 2:23:16 pace average 11:56.  3 sets of 30 squats.

Thursday February 2nd – 4.8 Miles in 56:57 pace average 11:52.  4 sets of 8 chin-ups, 3 rounds boxing the heavy

Friday February 3rd – Date night with my Wife!

My legs feel great. I feel smooth. My speed took a little hit after my 28 mile walk Sunday.  A little on the tired side after that walk. The advantage of a fixed distance course and a sports watch is you get to try and out walk the clock. Funny that sometimes I feel fast the watch says otherwise. Timed splits will keep you honest. Start a slow taper in mileage the next three weeks. Keep the speed.

 

Training January 21st – 27th

This week 55.2 Miles 10 hours 46 minutes 19 seconds, Pace average 11:43.  7440 calories

Saturday January 21st – 4.8 Miles in 56:09 pace average 11:41.  5 sets of 74 push-ups. 21 minutes of Planks.

Sunday January 22nd – 24 Miles in 4:39:16 pace average 11:38. 3 sets of 30 squats.

Monday January 23rd – 4.8 Miles in 57:06 pace average 11:54.  4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 24th – 4.8 Miles in 56:24 pace average 11:45. 5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday January 25th – 12 Miles in 2:22:09 pace average 11:51. 3 sets of 30 squats.

Thursday January 26th – 4.8 Miles in 55:17 pace average 11:31. 4 sets of 8 chin-ups, 3 rounds boxing the heavy

Friday January 27th – Date night with my Wife!

My speed is slowly returning. Walking faster in my workouts is getting easier and easier. This is a good sign. My legs and body are getting use to the work. More of the same. I have a 28 mile walk this Sunday. Then start to taper off my mileage for my 50K the end of February. Looking for a sub 6 hour finish. Hence the need for speed.

Training January 14th – 20th

This week 55.2 Miles, 10 hours 59 minutes, pace average 11:57.  7178 calories

Saturday January 13th – 4.8 Miles in 55:51 pace average 11:38.  5 sets of 74 push-ups. 21 minutes of Planks.

Sunday January 14th – 24 Miles in 4:43:43 pace average 11:49.  3 sets of 30 squats.

Monday January 15th – 4.8 Miles in 55:22 pace average 11:32. 4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 16th – 4.8 Miles in 58:59 pace average 12:17. 5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday January 17th – 12 Miles in 2:29:15 pace average 12:26. 3 sets of 30 squats.

Thursday January 18th – 4.8 Miles in 55:50 pace average 11:38. 4 sets of 7 chin-ups, 3 rounds boxing the heavy

Friday January 19th – Date night with my Wife!

I am back up to full training this week. I can’t remember having a better training week. I am working hard. Feeling the results. Five weeks till The Cowtown 50K. Nineteen weeks to the Centurion Qualifier in The Netherlands. Excited.

Training January 7th – 13th

This week 51.2 Miles, 10 hours 39 minutes 15 seconds, Pace average 12:30.  5943 calories

Saturday January 7th – 4.8 Miles in 1:01:53 pace average 12:53. 5 sets of 65 push-ups. 15 minutes of Planks.

Sunday January 8th – 20 Miles in 4:19:34 pace average 12:59.  3 sets of 25 squats.

Monday January 9th – 4.8 Miles in 56:58 pace average 11:52. 4 sets of 6 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 10th – 4.8 Miles in 56:12 pace average 11:43.  5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday January 11th – 12 Miles in 2:28:55 pace average 12:25. 3 sets of 25 squats.

Thursday January 12th – 4.8 Miles in 55:43 pace average 11:36. 4 sets of 6 chin-ups, 3 rounds boxing the heavy bag.

Friday January 13th – Date night with my Wife!

I have added speed training back into my walks. I have gotten slower and slower as I concentrated on distance endurance. I still think speed training will help a Centurion Race. It is that hard pressed DRIVE needed for speed that is also needed late in a Centurion Race. My goal is to walk all my training under 12 minutes per mile pace. Back like I did in 2014. Going to take me a few weeks to get back into that form. It helps also that I have a New Garmin 920xt sports watch. Easy to use. Easy to keep track during a walk. Uploads to my I-Pad when I return home. The truth is I have gotten lazy. I can do the mileage easy. Walking fast is work. Time to get back to work. Walking faster has also cleaned up my form. I think I missed the boat leaving out some speed work. Excited to try and regain what I have lost.

Training January 1st – 6th

This week 47.8 Miles 10 hours 22 minutes 51 seconds, Pace average 13:01.  6222 calories 

Sunday January 1st –  New Years Double Marathon. 26.2 Miles in 5:46:46.

Monday January 2nd – 4 Miles recovery.

Tuesday January 3rd – 4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday January 4th – 8 Miles LSD in 1:47:38. 3 sets of 25 squats.

Thursday January 5th – 4.8 Miles, 4 sets of 6 chin-ups, 3 rounds boxing the heavy bag.

Friday January 6th – Date night with my Wife!

Yea! I am back to training for a Centurion Race. New Year, New Goals, New Drive, New Excitement. Going to be Fun!  21 weeks to the Continental Centurion Qualifier. I will be ready.

 

New Years Double Marathon

Day One

My second year to race these Back2Back Marathons in Allen, Texas. A small very well organized race. This year I had no intentions of racing. Just using the race as a nice Back2Back training weekend. Training with a bunch of like minded folks with support. Four 6.55 mile laps on wide concrete sidewalks. It was a little cool at the begInning. It ended up almost too warm at the end. As I expected I have lost my speed. I never was fast. I could however hold a pace under 12 minutes with no problem. Not any more. I focused on 100 mile Centurion races and it cost me on my marathons. I am not worried about it. I want to join every World Centurion club. That is my ONLY goal. Marathon’s for training. I finished with a 5:24:53. Tomorrow will be very close to Centurion pace.

Day Two

Centurion training on tired legs today. I didn’t care if I finished dead last. I just wanted the training miles. To my surprise I felt good. If you ever think about trying a Centurion race. Try a back to back marathon. That second day will give you a good idea what a Centurion walk feels like. I finished today in 5:46:46

I really like this race. So much of the race is an out and back you get to see everyone many times. A very personal race. My only problem is when the race takes place. December is a very busy Month at work for me. I have dropped all November races. Now I will add December to that list as well. Spring and early fall races for me.

In the News and Videos

The Dutch Racewalking Data Base Athletes page.  http://www.wakkee.nl/atleet/rob-robertson

Mercy Health Love County by Barbara Sessions. http://www.mercyhealthlovecounty.com/news/view/314

The Daily Ardmoreite by Micah McVicker http://www.ardmoreite.com/sports/20161224/walk-for-change-burneyville-man-and-ultra-walker-traverses-100-miles-in-24-hours

A great Blog post about the African Centurion by my Friend and Fellow Centurion Dave Ingram. http://daveawalker.blogspot.com/2016/10/african-centurion-2016.html

Video about the South African Centurion. I make a cameo early in the video.  https://www.youtube.com/watch?v=06ZUZvbdW4s

I great article from the Australian magazine The Monthly by Paul Connolly about the Centurion race in Coburg, Victoria. https://www.themonthly.com.au/issue/2016/june/1464703200/paul-connolly/foot-soldiers

My Profile on the Australian Centurion Website. Thanks Tim Erickson.  http://www.centurions.org.au/centprofiles/68%20Rob%20Robertson.pdf

A video taken at the end of the 2015 A2A Marathon by my Friend Joe Freeland. https://www.youtube.com/watch?v=vNpJ031HeAw

 

 

2016 in Review 2017 Looking ahead

For me 2016 was a BIG Year. Four years ago I made my New Years resolution to walk 6 days per week. Who knew how far walking would take me? Took my first ever international trip. Flew down to Melbourne, Australia in April. While I was there I joined the Australian Centurion Club. C68. Only the second American member. The trip to Australia was so much fun in August I flew to Edinburgh, Scotland. Rode the train down to Redcar, England. While I was there I joined the British Centurion Club. C1169. Only the second American member in the 105 year club history. If you can walk two one hundred mile races in a year why not attempt a third. In October I flew down to Cape Town, South Africa. While I was there I joined the inaugural African Centurion Club. C11.

What did I learn from 2016. Just because you can do something does not mean you should. Three international One hundred mile races in the same year was tough on my body. My goal has been to join all six world Centurion Clubs. In a Centurion race you must pace yourself. I also need to pace myself on the number of Centurions I race each year. What would be wrong with one a year? I did that in 2015 with the United States Centurion.

So now I have two Centurion clubs left to join. The Continental Centurion Qualifier in Weert, Netherlands and the New Zealand Centurion Qualifier in Auckland. The races are four months apart.

My Goal for 2017.  Finish my quest. Attempt Both Centurion Qualifiers.  I think I would go crazy in October watching the New Zealand race on the internet. Knowing I could be there racing. After all, two International Centurion Races in a year can’t be that hard. Right? Going to be fun!

 

December 2016 Mileage

DECEMBER 17 DAYS 171.8 MILES

November 25 Days 196.8 MILES
October 19 Days 229.6 MIles
September 25 Days 229.6 Miles
August 23 Days 241.6 Miles
July 26 Days 248.8 Miles
June 25 Days 260.0 Miles
May 26 Days 261.7 Miles
April 23 Days 231.1 Miles
March 26 Days 235.4 Miles
February 24 Days 220.2 Miles
January 26 Days 283.9 Miles

TOTAL 2016 285 DAYS 2810.5 MILES

Training December 24th – 31st

This week 51.0 Miles

Saturday December 24th – 4.8 Miles

Sunday December 25th –  Day Off

Monday December 26th – 8 Miles LSD in 1:42:53.

Tuesday December 27th  –  4 Miles

Wednesday December 28th –  4 Miles

Thursday December 29th  – 4 Miles

Friday December 30th – Date night with my Wife!

Saturday December 31st – New Years Double Marathon 26.2 miles in 5:24:53.

Kicked off my June Centurion training this week. Felt good to get back on the program. The break was nice. I was starting to miss the routine however.

 

Training December 17th – 23rd

This week 24.8 Miles

Saturday December 17th – 4.8 Miles, 5 sets of 74 push-ups, 21 minutes of planks.

Sunday December 18th –  20 Miles LSD in 4:20:48. 3 sets of 30 squats

Good thing I am tapering for a race. Lots of Christmas activities with My Kids and Gandkids this week. Everyone have a Merry Christmas!

Training December 10th – 16th

This week 50.4 Miles

Saturday December 10th – 4.8 Miles, 5 sets of 74 push-ups, 21 minutes of planks.

Sunday December 11th –  24 Miles in 4:57:25. 3 sets of 30 squats

Monday December 12th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday December 13th  –  4.8 Miles, 5 sets of 74 push-ups, 21 minutes of planks.

Wednesday December 14th –  Unscheduled day off.

Thursday December 15th  – 12 miles LSD in 2:40:25. 3 sets of 30 squats.

Friday December 16th – Date night with my Wife.

I had to work hard to get in the workouts I did this week. I start my race taper the middle of next week. I have to admit I am pleased with myself.  To be this busy and still walking. Starting to look forward to my Back2Back Marathons in two weeks.

Training December 3rd – 9th

This week 40.8 Miles

Saturday December 3rd –  Unscheduled day off.

Sunday December 4th –  24 Miles in LSD in 5:10:22.  3 sets of 30 squats

Monday December 5th – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday December 6th  –  Unscheduled day off.

Wednesday December 7th – 12 Miles LSD in 2:42:38.

Thursday December 8th  – Grandson’s Christmas program.

Friday December 9th – Date night with my Wife.

Wow life and work has bumped training this week. The next two weeks are not looking much different. No Panic. No guilt. Hard to say for sure but the extra rest seems to be doing me some good. I am just maintaining my fitness till after New year. Start that serious training in 2017.

Training November 26th – December 2nd

This week 55.2 Miles

Saturday November 26th –  4.8 Miles, 5 sets of 73 push-ups,  21 minutes of Planks.

Sunday November 27th –  24 Miles in LSD in 5:08:21.  3 sets of 30 squats

Monday November 28th – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday November 29th  –  4.8 Miles, 5 sets of 74 push-ups.

Wednesday November 30th – 12 Miles in 2:39:22.  3 sets of 30 squats

Thursday December 1st  – 4.8 Miles, 4 sets of  7 chin-ups.

Friday December 2nd – Date Night with my Wife!

My legs are back. Felt like my old self this week. My recovery is working. More of the same next week.

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November 2016 Mileage

NOVEMBER 25 DAYS 196.8 MILES

October 19 Days 229.6 MIles
September 25 Days 229.6 Miles
August 23 Days 241.6 Miles
July 26 Days 248.8 Miles
June 25 Days 260.0 Miles
May 26 Days 261.7 Miles
April 23 Days 231.1 Miles
March 26 Days 235.4 Miles
February 24 Days 220.2 Miles
January 26 Days 283.9 Miles

Total 2016 268 Days 2638.7 Miles

Training November 19th – 25th

This week 50.4 Miles

Saturday November 19th –  Day off visiting my Oldest Son and his Wife

Sunday November 20th –  24 Miles in LSD in 5:09:46. 3 sets of 30 squats

Monday November 21st – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday November 22nd  –  Unscheduled day off.

Wednesday November 24th – 12 Miles in 2:29:38.  3 sets of 30 squats

Thursday November 25th – 4.8 Miles, 4 sets of  8 chin-ups.

Friday November 26th – 4.8 Miles, 3 rounds boxing the heavy bag.

I have my annual November sinus infection this week. I have let the infection effect my workouts. I could just push on. Work Hard through it. It is six long months till my race in The Netherlands. I think I will just maintain my fitness for now. Start the hard training after my back 2 back marathons.  Use the New Years double for training. Kick it into high gear in 2017.

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Training November 12th – 18th

This week 51.2 Miles

Saturday November 12th –  4.8 Miles, 5 sets of 73 push-ups. 21 minutes of Planks.

Sunday November 13th –  20 Miles LSD in 4:12:30. 3 sets of 30 squats

Monday November 14th – 4.8 Miles, 4 sets of 6 chin-ups.

Tuesday November 15th  –  4.8 Miles, 5 sets of 73 push-ups. 21 minutes of Planks.

Wednesday November 16th – 12 Miles LSD in 2:42:10. 3 sets of 30 squats

Thursday November 17th – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Friday November 18th – Date night with my wife.

I skipped my heavy bag workout Monday. When I put my left glove on there was a yellow jacket wasp in the glove. Proof that the biggest in the fight is not automatically the winner. Speaking of biggest. I plan to race The Netherlands the lightest I can. Rather than wait and drop weight a couple of months before, I will start now. My goal is ten pounds lighter.  A great workout week. Working on speed. It is coming back.

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Training November 5th – 11th

This week 30.4 Miles

Saturday November 5th –  4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Sunday November 6th –  8 Miles in 1:40:17. 3 sets of 20 squats

Monday November 7th – 4.8 Miles, 4 sets of 5 chin-ups. 3 rounds boxing the heavy bag.

Tuesday November 8th  –  4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday November 9th – 8 Miles LSD in 1:44:09. 3 sets of 20 squats

Thursday November 10th – Unscheduled day off.

Friday November 11th –  Date night with my Wife!

I have felt good this week. Nothing hurt. Still no pop in my legs. It will come back.  Jump back into my 50+ mile training next week. Back up to full sets on my strength training. I have survived my very ambitious 2016 Centurion goals. Now to work toward 2017. Excited.

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Training October 29th – November 4th

This week 14.4 Miles

Saturday October 29th – Day Off

Sunday October 30th – Day Off

Monday October 31st – Day Off

Tuesday November 1st  –  4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday November 2nd – 4.8 Miles, 3 sets of 20 squats

Thursday November 3rd – 4.8 Miles, 4 sets of 5 chin-ups.

Friday November 4th – Date night with my Wife!

I push mowed my half acre lawn Saturday. I had some discomfort in my left knee. So I took a few more days off from training. I have no reason to risk an injury. My next Centurion Qualifier is in seven months. I can use my back2back marathons in 8 weeks as training. I don’t have to race them.  Just a nice slow recovery. Keeping my eye on the BIG goal.

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My Goal

Wow I find myself once again this year setting a Goal. I have had a BIG year. My goal now is to continue on with my journey to join every world Centurion club. Only two are left. Next up is The Netherlands. There are no American members of the Continental European Centurion Club. The race is the first weekend of June in Weert, Netherlands. I have wanted to race in the Netherlands for a long time. I just could not make a race there fit my calendar. I have never raced a Centurion Qualifier without at least two Dutch racers in the race. The Dutch are very good even paced Racewalkers. I am excited. However the race is seven months away. Back to using Marathons and a 50K for training. Kick off with Back2Back Marathons New Years eve and Day. Then I plan to race for a big personal best at the Cowtown 50K in February. A local Marathon in March. Then my Big Goal Race in The Netherlands.

The quest to Walk 100 miles in 24 Hours in The Netherlands!

Going to be Fun!

continental

October 2016 mileage

OCTOBER 19 DAYS 229.6 MILES

September 25 Days 229.6 Miles
August 23 Days 241.6 Miles
July 26 Days 248.8 Miles
June 25 Days 260.0 Miles
May 26 Days 261.7 Miles
April 23 Days 231.1 Miles
March 26 Days 235.4 Miles
February 24 Days 220.2 Miles
January 26 Days 283.9 Miles

Total 2016 243 Days 2441.9 Miles

Training October 22nd – 28th

This week 100.0 Miles

Saturday October 22nd – Start of the African Centurion. Robben Island, South Africa

Sunday October 23rd – Finished 100 Miles 22 Hours 36 minutes 03 seconds

Monday October 24th – Recovery Day

Tuesday October 25th –  Travel Day (A LOOOOONG Travel Day.)

Wednesday October 26th –  Recovery From Travel Day

Thursday October 27th – I am in a pattern. Recovery Day

Friday October 28th – Date Night with my Wife!

WOW! What a Race. Hardest Centurion Race I have done. Word of advise. Don’t plan Centurion races 11 weeks apart. I really felt my race in England during the last third of my African race. These races are tough on your body. You can feel recovered. You can feel rested. Deep down it takes me longer to be FULLY recovered. But hey. I was not going to quit. I have had tough races before. The scenery in Africa made the pain more bearable.

Back to easy walks and strength training next week. Nice slow recovery.  I have back2back Marathons in 9 weeks to train for. New Years Eve and Day.

14859679_10154690312104851_6079984488876440692_o  Robben Island, South Africa. Looking toward Cape Town. These shells were along the road on both sides. The insides were a metallic silver. Photo by Michel Evans.

img_0064  Sunday Morning. Photo by Anthony Long.

img_0063  Penguins. Yes that is correct. Walking with Penguins in South Africa. Who knew?  A Centurion race with million dollar scenic views. Photo by Liz Ingram.

 

The Inaugural African Centurion Qualifier

The Inaugural African Centurion Qualifier on Robben Island, South Africa. October 22nd and 23rd. Not long after I joined the Centurion Brotherhood I heard this rumor. “Africa is going to have a Centurion Race”. I had my fingers crossed it was true and that the race fit my calendar. The rumor became reality and it did fit my calendar. I was so excited to race an inaugural Centurion Race.

When I first started walking January 2013 I joined a walking support site. One Member on that site was from South Africa. Dave Ingram. Dave has walked the Famous Comrades Ultra six times. Dave is a speed and endurance walker mix. When I started it was his training and finish times I tried to match. Dave also entered the African Centurion. Now I had a chance to meet Dave and walk a race with him. We were not alone. I was not surprised to see Sandra Brown had signed up. Success in Africa would give Sandra SEVEN World Centurion Badges. The only person in the world with seven. The elite field of Centurion walkers did not stop there. Triple Centurion’s  John Kilmartin, Frans Leijtens and Antoine Hunting. Double Centurion’s Robbie Callister, Pete Miller and Janette Morgan. Centurion’s Nour Addine Ayyoub, Suzannah Corkill, Richard Gerrard, James Quirk, Philip Vermeulen, Marco Bloemerts, Remy van den Brand, Vinny Lynch, Kersten Mosig, Werner Alberts and Chris Cale.  19 Centurion’s and 31 elite walkers seeking their first Centurion Badge. A large field of 49 racers. Looking at that list it is not hard to figure out what was about to happen. There was going to be a race for African Centurion C1. A walking race like I had never seen before. Racers walking my best ever Marathon pace for 100 miles. As for me I didn’t care what number I ended up with. I just wanted to finish.

The race setting was Robben Island. Since the end of the 17th century, Robben Island has been used for the isolation of mainly political prisoners. From 1961, Robben Island was used by the South African government as a prison for political prisoners. The  former President of South Africa Nelson Mandela was imprisoned there for 18 of the 27 years he served behind bars before the fall of apartheid. To date, three of the former inmates of Robben Island have gone on to become President of South Africa. Nelson Mandela, Kgalema Motlanthe and current President Jacob Zuma. It is quite likely that the gravel we walked on was hand crushed by these men.  Now, Robben Island is a World Heritage Site and museum.

On Saturday morning we caught the ferry over to Robben Island from Cape Town. The wind howled most of the race. The waves were so big a bunch of racers were Turning green. Not the start to a long walking weekend you would want. Being the first time for the African Centurion all of us had many questions about what to expect. Most were answered after two laps. The view of the Atlantic Ocean looking toward Cape Town for 24 hours was not going to get old. When a race organizer tells you there is one small hill on the race course. Check to see how much mountain goat the director has in his family tree. Don’t trust his judgement. Bananas and potatoes are good race foods for endurance events. They are not the only good foods for endurance events. I might not ever eat another potato. The sun down here on Robben island will burn the darkest of skin. It can be the hottest place on earth and the coldest place. You will experience both in this race. Sometimes on the same lap.

When it got dark Saturday night the race changed. The 7km loop around the island spread everyone out. Most of the night you felt like the only person on the island. The only person in the world. There are a few movies that I watch every chance I get. One of those is Gladiator with Russell Crowe. Gladiator was on the plane’s movie list from Amsterdam to Cape Town. I watched it for over the one hundredth time. Two times in the movie the director depicts  Crowe as floating between earth and heaven. Both with an equal pull on him. For the whole overnight on Robben island I had the Atlantic Ocean on my right. The high winds were crashing large waves from Antartica against the rocks and old ship wrecks. On the rocks were penguins. Along the road were bleached clam shells that shined bright silver in my headlamp like a pirates treasure. Across the water stood Table mountain. The only clouds were in a circle around the top of the giant. Cape Town’s orange city lights went half way up the mountain. It looked like a lava flow coming down the side. Above to the right in the night sky was the Southern Cross. It was shining like new money. To my left was the islands light house. Sending out its beam of light all night. Just when you thought it could not get better, up rose a large half moon.  All night I walked in this beauty. I felt suspended between earth and heaven. I felt so exposed. So vulnerable. I could look into every corner of my soul. I could remember every detail of my life all the way back to my own beginning . It was a peace and euphoria like no other.

Then unfortunately or maybe fortunately the sun began to rise. As the sun climbed I fell back down to earth. I had some problems. My left knee was shot. I have had this problem before. It is from leaning. I was listing to the left. That put pressure on my knee. As my body gives in to fatigue during a one hundred mile race my core breaks down. Looking back now I realize doing two international Centurion races in 11 weeks was not a good idea. I was sure the second toe on my right foot would need amputating. My right butt check also was hurting. Amputation not an option. I had some extra time in the bank from earlier in the race. The way I was feeling I was going to need it. I managed to catch my friends Dave, John and Frans. I can’t start as fast as they do. Rather , I steadily plod along. I would be out of the race if I started as fast as they do. There was no visible clock at the race. I had to race by feel. The advantage of all the Centurion pace work I do. I knew what lap I was on but not the time I walked the lap. This caused me to push more than usual. I had one recurring thought. I did not want to have to do this again. Every Centurion I have done the finish is very special. I have never wanted to finish more than I did at this race. I loved the race. Yes as with any new race they have some bugs to fix. I promise you the 19 new African Centurion’s EARNED their numbers this weekend. Sandra Brown got her 7th Centurion badge. My friend Dave Ingram, well of course he got his Centurion. He lives for this kind of challenge.

I became African Centurion number 11. Finish time 22 hours 36 minutes 3 seconds. The most beautiful hardest race I have ever done.

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Love this African Centurion Badge.

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Adding up the Miles.

africa Photo by Vicus van der Merwe.

A great video of some of the African Centurion. A short cameo by me early on.

https://www.youtube.com/watch?v=06ZUZvbdW4s

 

Training October 15th – 21st

This week 23.2 Miles

Saturday October 15th – 4.8 Miles

Sunday October 16th – 8 Miles in 1:43:22.

Monday October 17th – 4 miles

Tuesday October 18th –  4 Miles

Wednesday October 19th –  Travel Day to Cape Town South Africa

Thursday October 20th – Arrive in Cape Town 11pm

Friday October 21st – 2.4 miles to get my legs working again.

I plan each race well in advance. Several months in advance. Train week after week always looking ahead toward the big race day. I daydream about the race. Daydream about the trip. Think about the event for months. Now I find myself in South Africa. Just hours before the start. I can’t help but wonder, How did this race sneak up on me? What a beautiful country. Ocean, Mountains everyone helpful and friendly. This race will be like living in a dream. I am not nervous. Hard to describe how I feel. I just know how I am about to push my body and mind to accomplish my goal. Amazing what one can do when we set extreme goals.

robben-island-pic Robben Island looking toward Cape Town and Table Mountain.

Training October 8th – 14th

This week 51.2 Miles

Saturday October 8th – 4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Sunday October 9th – 20 Miles in 4:08:48. 3 sets of 30 squats.

Monday October 10th – 4.8 Miles, 4 sets of 8 chin-ups.

Taper Starts

Tuesday October 11th –  4.8 Miles

Wednesday October 12th –  4.8 Miles

Thursday October 13th – 12 Miles LSD in 2:33:18.

Friday October 14th – Date night with my Wife!

I am enjoying my taper. I feel every bit as good as I did before my British Centurion Qualifier. I count this as a good omen a week before my African Centurion race.  I am looking forward to everything about my trip next week except the 28 hour flight.

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Training October 1st – 7th

This week 55.2 Miles

Saturday October 1st – 4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Sunday October 2nd – 24 Miles LSD in 5:07:48. 3 sets of 30 squats.

Monday October 3rd – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday October 4th –  4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Wednesday October 5th – 12 Miles LSD in 2:36:38. 3 sets of 30 squats

Thursday October 6th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Friday October 7th – Date night with my Wife!

What a great week of workouts. Felt good to add my strength training back in. A slow decrease in mileage then my Taper. I am officially ready for Africa.

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September 2016 Mileage

SEPTEMBER 25 Days 229.6 Miles

August 23 Days 241.6 Miles
July 26 Days 248.8 Miles
June 25 Days 260.0 Miles
May 26 Days 261.7 Miles
April 23 Days 231.1 Miles
March 26 Days 235.4 Miles
February 24 Days 220.2 Miles
January 26 Days 283.9 Miles

Total 2016 224 Days 2207.5 Miles

Training September 24th – 30th

This week 55.2 Miles

Saturday September 24th –  4.8 Miles on the treadmill,

Sunday September 25th – 24 Miles on the treadmill in 5:20:00.

Monday September 26th – Travel Day home from Vegas.

Tuesday September 27th –  4.8 Miles

Wednesday September 28th – 12 Miles LSD in 2:34:33. 3 sets of 30 squats

Thursday September 29th – 4.8 Miles

Friday September 30th – 4.8 Miles

Busy this week. Between travel and my Grandson’s Baseball games. I had to skip my strength training.  Skipping the walking was never an option. Regular workouts next week and then a slow taper.

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Training September 17th – 23rd

This week 59.2 Miles

Saturday September 17th – 4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Sunday September 18th –  28 Miles LSD in 6:09:54. 3 sets of 30 squats.

Monday September 19th – 4.8 Miles.

Tuesday September 20th –  4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Wednesday September 21st – 12 Miles LSD in 2:41:47. 3 sets of 30 squats

Thursday September 22nd – Grandson’s Baseball Game

Friday September 23rd –  4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag before a long weekend in Vegas with my Wife for our 24th wedding anniversary.

My legs felt tired this week. Also my knees are starting to hurt. For me that means time for a new pair of shoes. Four weeks to the African Centurion Qualifier. A little R&R and great food in Vegas then just nice easy Centurion pace work. The goal is to arrive in Africa with rested legs.

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Training September 10th – 16th

This week 55.2 Miles

Saturday September 10th –  4.8 Miles, 5 sets of 71 push-ups, 21 minutes of Planks.

Sunday September 11th – 24 Miles in 4:53:22, 3 sets of 30 squats

Monday September 12th – 4.8 Miles

Tuesday September 13th –  4.8 Miles, 5 sets of 71 push-ups.

Wednesday September 14th – 12 Miles LSD in 2:41:12. 3 sets of 30 squats

Thursday September 15th – Family Dinner.

Friday September 16th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Still adding up the mileage. Legs feel great. Took advantage of a cool Sunday morning. My fastest walk since the A2A Marathon in March. More of the same next week. Going to throw in a 28 miler this Sunday.

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Training September 3rd – 9th

This week 55.2 Miles

Saturday September 3rd – 24 Miles LSD in 5:05:35. 3 sets of 30 squats, 21 minutes of Planks.

Sunday September 4th – 4.8 Miles, 5 sets of 70 push-ups

Monday September 5th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday September 6th –  4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Wednesday September 7th – 12 Miles LSD in 2:38:33.  3 sets of 30 squats

Thursday September 8th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Friday September 9th – Date night with my Wife!

I got my Mojo back. A Great week of Training. More of the same for four and a half weeks. Then start my Taper.  Wow these Centurion Races come around in a hurry.

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Training August 27th – September 2nd

This week 51.2 Miles

Saturday August 27th – 4 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Sunday August 28th –  20 Miles LSD in 4:19:56. Did not feel the love today.  3 sets of 30 squats

Monday August 29th – 4.8 Miles, 4 sets of 8 chin-ups.

Tuesday August 30th-  4.8 Miles, 5 sets of 70 push-ups.

Wednesday August 31st – 12 Miles LSD in 2:41:18. 3 sets of 30 squats

Thursday September 1st – 4.8 Miles.

Friday September 2nd – Date night with my Wife!

Tough walk on Sunday. I don’t know why. Some days you just don’t feel the love. If You want to be a Centurion this is good training. During a 100 mile race there will be times you will not feel the love. We still train when it is not fun. We get through it. We gut it out. We finish. In a race you will have some rough patches. You don’t stop. You gut it out. You Finish. You will need that kind of mental training if you intend to become a Centurion. I also skipped some strength workouts. I always have a spell like this between recovery and preparation for my next race. I call it a reset. There, I am now reset. Seven weeks to Africa.

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August 2016 Mileage

AUGUST 23 Days 241.6 Miles

July 26 Days 248.8 Miles
June 25 Days 260.0 Miles
May 26 Days 261.7 Miles
April 23 Days 231.1 Miles
March 26 Days 235.4 Miles
February 24 Days 220.2 Miles
January 26 Days 283.9 Miles

Total 2016 199 Days 1982.7 Miles

Training August 20th – 26th

This week 51.2 Miles

Saturday August 20th – 4 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Sunday August 21st –  20 Miles LSD in 4:14.17. 3 sets of 30 squats

Monday August 22nd – 4.8 Miles, 4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Tuesday August 23rd-  4.8 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Wednesday August 24th – 8 Miles LSD in 2:33:07. 3 sets of 30 squats

Thursday August 25th – 4.8 Miles, 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Friday August 26th – Date night with my Wife!

My walking workouts have been great. I feel like I did before the Centurion in England. I am staying patient with the recovery mileage. A repeat of workouts this next week. My strength training also didn’t miss a beat except chin-ups. There is something about chin-ups. You are hanging from the bar all vulnerable. Either you can get your chin over the bar or you cant.  It is a great exercise. I can gut out push-ups and Planks. Chin-ups , no. They keep you honest. I remember three years ago learning how to do chin-ups. I could do two kicking and straining. I worked up to four sets of ten. Now post race, four sets of seven. Tonight four sets of eight.  How does it help walking? I use my arms to drive my legs walking. Chin-ups are closer to how I hold my hands and arms walking. Does it help? I associate my Centurion Success directly with my strength workouts.

I had a big development take place the end of last week. My Friend Double Badge Centurion and Ultra walking legend Ulli Kamm is the “keeper” of the U.S. Centurion Site. Ulli passed the baton to me after His more than 20 years of Service. I am far less qualified than Ulli. I am both nervous and excited to be “keeper” of The United States Centurion Walkers.

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Training August 13th – 19th

This week 32.0 Miles

Saturday August 13th – 4 Miles

Sunday August 14th –  5.6 Miles

Monday August 15th – 4.8 Miles

Tuesday August 16th-  4.8 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Wednesday August 17th – 8 Miles LSD in 1:45:08. 3 sets of 30 squats

Thursday August 18th – 4.8 Miles, 4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Friday August 19th – Date night with my Wife!

Back to work this week with light recovery miles. Wow, nothing hurt, nothing sore. No high gear but I feel great. My training plan may not be for everyone but it sure works for me. No ill effects after a one hundred mile race is hard to imagine. I will be patient with my recovery. Same plan I used after my race in Australia.

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