Training July 8th – 14th

This week 51.2 Miles, 10 hours 44 minutes 56 seconds, Pace average 12:36.  5884 calories

Saturday July 8th – 4.8 miles in 59:32 pace average 12:24. 5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 9th – 20 miles in 4:12:48 pace average 12:38. 3 sets of 30 squats.

Monday July 10th – 4.8 miles in 1:01:56 pace average 12:54.  4 sets of 6 chin-ups.

Tuesday July 11th – 4.8 miles in 59:55 pace average 12:29. 5 sets of 75 push-ups, 21 minutes of Planks

Wednesday July 12th – 12.0 Miles in 2:30:42 pace average 12:33 3 sets of 30 squats.

Thursday July 13th – 4.8 miles in 1:00:04 pace average 12:31. 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Friday July 14th – Date night with my Wife!

I am back to full workouts. Legs feel good. It takes me a good six weeks to feel like my old self after a Centurion walk. Very encouraged now. Keep building up my mileage. Enjoy this Hot Oklahoma training.

Training July 1st – 7th

This week 46.4 Miles, 9 hours 51 minutes 26 seconds, Pace average 12:46.  4998 calories

Saturday July 1st – 4.8 miles in 58:45 pace average 12:14.  5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 2nd – 20 miles in 4:19:34 pace average 12:59. 3 sets of 30 squats.

Monday July 3rd – 4.8 miles in 59:56 pace average 12:29.  4 sets of 6 chin-ups.

Tuesday July 4th – 4.8 miles in 58:27 pace average 12:11. 5 sets of 75 push-ups.

Wednesday July 5th – 12.0 Miles in 2:34:44 pace average 12:54. 3 sets of 30 squats.

Thursday July 6th –  Grand kids end of baseball party.

Friday July 7th –  Date night with my Wife!

Slowly increasing my mileage with slow miles.

 

Training June 24th – 30th

This week 34.4 Miles, 7 hours 2 minutes 4 seconds, Pace average 12:16.  4148 calories

Saturday June 24th – Visiting Family

Sunday June 25th – 8 miles in 1:37:46 Pace average 12:13.

Monday June 26th – 4.8 miles in 59:05 pace average 12:19. 4 sets of 6 chin-ups.

Tuesday June 27th – 4.8 miles in 58:21 pace average 12:09. 5 sets of 65 push-ups, 15 minutes of Planks

Wednesday June 28th – 12.0 Miles in 2:28:26 pace average 12:22. 3 sets of 20 squats.

Thursday June 29th – 4.8 miles in 58:26 pace average 12:10. 4 sets of 6 chin-ups. 3 rounds boxing the heavy bag.

Friday June 30th – Date night with my Wife!

I am happiest when I am in my regular workout regiment. It is going to take me a few weeks to get back into form and increase distance. No reason to push it. July to get up to speed. August to train. September to polish. October Race. Perfect.

Training June 17th – 23rd

This week 17.6 Miles, 3 hours 30 minutes  24 seconds. Pace average 11.58.  2234 calories

Saturday June 17th – 4.8 miles in 57:12 pace average 11:55.  5 sets of 65 push-ups, 15 minutes of Planks

Sunday June 18th – 8 miles in 1:35:54 pace average 11:59.  3 sets of 20 squats.

Monday June 19th – 4.8 miles in 57:17 pace average 11:56. 4 sets of 6 chin-ups. 3 rounds boxing the heavy bag.

Tuesday June 20th – Visiting Family

Wednesday June 21st – Visiting Family

Thursday June 22nd – Visiting Family

Friday June 23rd – Visiting Family

I have been in a fog since my race in The Netherlands. I did this same thing after my race in Africa. I was mentally tired. I have plenty of time to prepare for my next race. Just over 15 weeks. I have to be mentally ready also. My recovery is now complete. I am re energized. All systems are go. Now I am ready to train. About to push that BIG button below.

 

Training June 10th – 16th

This week 14.4 Miles, 2 hours 54 minutes 49 seconds, Pace average 12:09.  1750 calories

Saturday June 10th – Day Off

Sunday June 11th – Day Off

Monday June 12th – Day Off

Tuesday June 13th – 4.8 miles in 58:31 pace average 12:12.  5 sets of 65 push-ups, 15 minutes of Planks

Wednesday June 14th – 4.8 Miles in 58:51 pace average 12:16.  3 sets of 20 squats.

Thursday June 15th – 4.8 miles in 57:26 pace average 11:58. 4 sets of 6 chin-ups.

Friday June 16th – Date night with my Wife!

Back to work this week. One more easy week coming up. Then 15 weeks of real training to prepare for New Zealand. It is summer time here now. The good thing about training for three months of Summer is, That first cool fall race you get a nice boost. A boost in New Zealand would suit me to a tee.

 

The Final Goal

My quest to join every Centurion Club in the World is winding down. Only New Zealand stands between me the finish line. While New Zealand is last on my list, New Zealand has NOT been last on my mind. I wanted to try New Zealand in 2015 after my successful United States Centurion Qualifier. I just could not wrap my mind around the idea of international travel for a race. My how times have changed. Now I want to travel around the world and race EVERY Centurion Qualifier. When I can’t make a race I feel disappointed. I have signed up for the 20th Sri Chinmoy 24 hour track Race in Auckland this October.  Just over 17 weeks away. A couple of weeks to catch my breath. Start training on the track near home. I am already excited.

The quest to Walk 100 miles in 24 Hours in New Zealand!

Going to be Fun!

Training June 3rd – 9th

This week 104.0 Miles  23 hours 56 minutes 49 seconds. Pace average 13:49.  12326 calories 

Saturday June 3rd – Noon start of the Continental Centurion Qualifier

Sunday June 4th – 104 Miles in 23:56:49

Monday June 5th – Day Off in Amsterdam. Canal cruise Dinner.

Tuesday June 6th – Travel Day back to the United States

Wednesday June 7th – Day Off

Thursday June 8th – Day Off

Friday June 9th – Dinner to finish Date WEEK with my Wife!

Wow what a Race in The Netherlands. Took the rest of the week off. By Thursday all my foot blisters were drying out nicely. Except for blisters, ankle and foot bruising nothing else sore or hurt. Enjoying my down time and some ice cream. Starting to miss my walking and training regiment.

2017 Continental Centurion Qualifier

June 3rd – 4th The OLAT 28th International Walking Event in Weert, Netherlands. I can’t start to describe how excited I was to race in The Netherlands. The Dutch Centurions and Dutch people in support of the races I have met, all over the World, has been VERY positive. It is not just  walking events for the Dutch. It is a way of Life. Healthy people with a healthy way of life.

How many Centurions will come to a Qualifier in the Netherlands? A Bunch. Sandra Brown, Antoine Hunting, Sandra de Graaff, Bertus van Ginkel. Frans Leijtens, Frank van der Gulik, Jauntinus Meints, Jack Bertrums, Jimmy Millard, Marco Bloemerts, Gino Masto, Boetje Huliselan, Chris van Cauwenberghe, Bert Timmermans, Wim van Cappelle, Guido Vermeir, Peter Asselman, Ilona Klinkendon, Mathijs Timmermans, Gertrude Achterberg, Arie Kandelarrs, David Vandercoilden, Jannie Bos, Appie Bos, Con Bollmann,  Arie Pieter Klootwijk, Martin Vos, Hans de Vries, Hanny Klumpkens, Wilma Driessen, Dwight Kluijver, Vincent Yeung, Daniel Lhoest, Anne van Andel, Remy van den Brand, Jenny Bergs, Hans Pranger, Eric Geudens, Dirk-jan Nieuwenhuizen, Ernie Dorré, Dwight Kluijver, Jos Wyngaert,  Adrie Ros,  Gerrit de Jong, Fred Rohner and Ap van Gelderen.   I know I have left several out. I will add their names as I remember. I was overwhelmed by the number of Centurions present to say the least.

I had the pleasure to meet Centurion David Vandercoilden the day before the race. Him French. Me American. Our being centurion brothers we had a bond even if all the words did not. David would try to earn a Honderdman Pin. 100 km in under 11 hour and 30 minutes. Before I watched David I thought that would be a worthy goal to try for me. After watching David earn that pin. I can forget about that for me. I have never seen anything like it. Congratulations David.

This years race was on a different Two mile loop road course in Weert that incorporated part of a 400 meter track. My favorite Centurion layout is the two mile loop. Makes it Very easy to track your splits. The drink and food tables right on the track for easy access. Early in the race a second water table was set up at mile one. This was a very well supported race. Thanks to everyone that kept me fed and hydrated.

The weather was warmer than I would have guessed this far north. Seems I brought rain with me also. About 75 for the high. 55 over night. The night up here in June is only about five hours. Good thing it is short. It rained for most of the night.

Every one walked out to the start line. Introductions and rules were all given in Dutch. It is so sad that I only speak English. Most Europeans speak two to five languages. This worked for me because I was going to follow everyone anyway. I did have several barriers as a result. Once I asked for a ham sandwich. When I got to the pick up table. Everyone was looking at each other. What is a ham sandwich? About 600 meters of each lap of the race was on the rubberized sports track. Two thirds of the rest on well groomed asphalt. One third on cement paving stone.  During the first hour something was wrong. I was mentally and physically prepared. For some reason I did not feel right but was walking well. Then the top of both feet started to hurt. This spread to my right hip. Then both knees. Three demons rearing their ugly heads. I just walked thru the pain. Not to be deterred two more demons showed up. The paving stones hurt the bottom of my feet. Then the most evil of them all my digestive track was not happy. All of this in the first six hours. Was I going to have to be a Centurion and an exorcist? I stayed mentally strong and walked thru the pain. Finding some relief by eating different foods. Only to have each demon return many times later. Then came the overnight rain. Not heavy rain. Just a cool rain after a hot day and warm night. The next demon, wet socks. This one brought his ugly brother foot blisters. By stopping, changing socks, patching at mile 76 I was able to get another 14 miles. My sweet wife earned her pay this weekend. I needed a lot of help. Food, feet and encouragement. I kept her running, she got a blister. Thanks Bren. By mile 90 both feet were  blistered. Toes and fore foot pads. Those uneven paving stones. With only 10 miles to go I just gritted my teeth and kept going.

After my first Centurion in 2015. I thought the more races I did the easier it would become. It has mentally. Physically these races are never easy. A hundred things can go wrong. At this race for me they all went wrong. Over and over again. I never felt like I would not be able to finish. Mentally I was above all of it. It all boils down to one simple question. How bad do you want it?

65 racers started the 24 hour. 24 made it to the 100 mile mark. 11 New Continental Centurions including Gertrude Achterberg and myself. Nine first time Centurions. Rene Wakkee, Paul Jansen, Ignace Matthys, Corina Riezebos, Peter Duijst, Dick Stoevelaar, Wilko Koster, Arjan Lukken and Larissa Droogendijk. I finished with 22 hours 55 minutes 52 seconds. I stayed out and walked another 4 miles with a Friend for His first Centurion. I Became Continental Centurion C454.

Yea the Finish.

My wife Brenda in support watching for me.

Photo by Jannie Bos

This race transcended into something else. What it turned into was the highlight of the weekend for me. With six laps to go I caught up with Centurion Sandra De Graaff. She was walking with Arjan Lukken. After visiting with Sandra I found out Arjan needed eight laps. A quick look at my watch told the story. Arjan was going to be very close to the cut off. Sandra was committed to helping him make it. She could only pace him every other lap. I told them I would stay with Arjan to the finish. When Arjan hit 92 miles he had just over two hour to go. After walking 92 miles needing 8 miles sounds easy but our minds don’t work that way.  In a Centurion race what 8 miles means is, on tired legs, mentally drained,  you need two more hours of all out effort. Arjan said he couldn’t do it. Sandra and I convince him other wise. All he needed was four laps with no more than 30 minutes per lap. Sandra would pace a lap. I would call out split times at the mile and two mile marks. Then he only had me calling out times for a lap. Helping Arjan took all my attention off my own pain. Sandra wanted to know what would happen when I hit 100 miles two laps before Arjan. I reassured both of them I was with Arjan to the end. My own 100 miles plus four extra miles. We stayed just under our splits. Like all Centurion attempts late in the race Arjan had to reach deep down inside. Watching Arjan cross the line as a Centurion was more emotional for me than my own crossing earlier. The highlight of my weekend.

Sandra, Arjan and I. The Dutch Train.

 Photo by Jannie Bos

 

Training May 27th – June 2nd

This week 27.2 Miles, 5 hours 21 minutes 24 seconds, Pace average  11:49.  3484 calories

Saturday May 27th – 4.8 Miles in 57:17 pace average 11:57.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday May 28th – 8.0 Miles in 1:32:52 pace average 11:37.  3 sets of 30 squats.

Monday May 29th – 4.8 Miles in 56:02 pace average 11:40. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday May 30th – 4.8 Miles in 57:25 pace average 11:58.

Wednesday May 31st – 4.8 Miles in 57:45 pace average 12:02. Early walk before going to the airport.

Thursday June 1st – Day off in Amsterdam.

Friday June 2nd – Train ride to Weert, Netherlands

Can’t believe we are in the Netherlands. Like I have said before. I planned this trip seven months ago. Now I am here. Where did the last seven months go? The only thing any of us can control of any race is “our training”. We can’t  control time. Can’t control the weather. Can’t control a fussy sports watch. All we can control is the training. Set yourself up in the best possible position for success. Don’t let the things you can’t control influence your race. Train hard. Trust your training. Have a successful race.

 

Ten Thousand Miles

I started walking for exercise six days per week on January 1st, 2013. Today I crossed the 10,000 Mile mark.

10,000 Miles,  It took me almost 53 Months,  1272 Days Walked, almost 8 Miles per walk.

During this time I fell in love with walking races.

Race History

5 – 24 hour races (100 or more miles in each) On Four Continents.
2 – 12 hour races (56 miles and 58.44 miles)
2 – 50km races (sub 6 hour finish on each)
16 – Marathons (10 under 5 hours)
9 – Half Marathons

RACE TOTALS –  34 Races  –  1215.85 Miles  –  254 hours 17 minutes 7 seconds – Race Pace Average 12 minutes 33 seconds per mile.

This is a long time to keep a New Years Resolution. I can honestly say, Walking has Changed my Life.

 

Training May 20th – 26th

This week 51.2 Miles, 10 hours 9 minutes 0 seconds, Pace average 11:54.   6975 calories

Saturday May 20th – 4.8 Miles in 56:30 pace average 11:46.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday May 21st – 20.0 Miles in 3:59:41 pace average 11:59. 3 sets of 30 squats.

Monday May 22nd – 4.8 Miles in 55:23 pace average 11:32.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday May 23rd – 4.8 Miles in 57:00 pace average 11:52.  5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday May 24th – 12.0 Miles in 2:23:47 pace average 11:59.  3 sets of 30 squats.

Thursday May 25th – 4.8 Miles in 56:39 pace average 11:48.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Friday May 26th – Date night with my Wife!

This slow taper is working. Everyday my legs feel more powerful and rested. One more taper week then SHOW time. Very excited to get to The Netherlands next week.  Ready to see old friends, meet new ones and RACE! I was born to walk Centurion races.

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.

when-you-walk-with-purpose

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.

extreme-embrace-the-extreme-experience

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