I DID IT!

I started walking for exercise January 2013. I walked seven half marathons and five full marathons in the first 22 months. Walking and a change in diet transformed my life. November 2014 I walked 56 miles in a very successful twelve hour race.  After that race I set a goal to become a United States Centurion. A Goal to Walk 100 miles within the 24 hour time limit.  I started this blog in February 2015 as a personal journal of my training.

I reached my Goal, became United States Centurion C78 at the U.S. Centurion Qualifier in Minneapolis June 2015 on my first attempt.  The international Centurions I met at that race inspired me to attempt an international Centurion race. April 2016 traveled to Coburg, Victoria. Became Australian Centurion C68 but not without struggling. Corrected my travel mistakes and entered the Granddad of all Centurion races. The 105th British Qualifier. The 2016 race was in Redcar, England. Walked an inspired race to become British Centurion C1169. If you walked two Centurions in one year why wouldn’t you think you could race a third time. Made the trip down for the inaugural African Centurion on Robben Island, South Africa. Became African Centurion C11. Three international one hundred mile races within six months about did me in. January 2017 I got back into form. Traveled to Weert, Netherlands in June. Became Continental Centurion C454. October 2017 traveled to Auckland, New Zealand. I raced sick and pulled the plug at 82 miles. After New Zealand I had to do some soul searching. For seven months I struggled to train and race. In June I turned my year around with a successful 100 Mile walk at the 2018 United States Qualifier. My second U.S. Centurion walk. Mentally refreshed and physically in the best condition of my life. I returned to Auckland, New Zealand October 2018. Became New Zealand Centurion C25.  Only the fifth person to achieve membership in Six World Centurion Clubs. The only person in the Western Hemisphere.

With all my Goals met this concludes my Blog. What a journey. I set Goals so Big I had to become someone else to achieve them. This is where I tell you how easy it was. That would be a lie. It was hard. It got even harder as I added more Centurion badges to my collection. The pressure I put on myself took away the joy I felt when I first started walking in 2013. I will continue to walk. I will continue to race. Now however it is going to be for FUN. I am not going to tell you the way I trained is the only way to achieve a Centurion title. It is the way that worked for me. Was it worth it? 69 months of training. 9 half marathons. 18 marathons. Three 50K races. Three races with totals between 56 and 82 miles. Eight races of 100 miles or more. Well over 13,000 Miles walked. Traveling around the world. Walking side by side with some of the Worlds greatest long distance walkers. Was it worth it?  YES! it was worth it.

I will keep this blog available.  Continue to add my future race results. Maybe you found this blog because you want to attempt a Centurion Walk. It is a worthy goal. I hope you can find something here that will be of help. Walking can change Your life. Keep it Fun! Walk Well!

Thank You to everyone that has made contact with me while I kept this blog. Thanks for your encouragement. I enjoyed the questions. There are no silly questions as we all try and make the most of our health and lives.  Rob

If you need to contact me for any reason. Talk about Training, Centurion races in the United States, overseas Centurion races, talk about anything. Click HERE.

The 2018 New Zealand Centurion Qualifier

2018 New Zealand Centurion Qualifier. The 21st Sri Chinmoy 24 hour race in New Zealand. October 6th -7th.  AUT MILLENNIUM STADIUM: MAIRANGI BAY, AUCKLAND.

I am one of those people that anything new gets me out of my comfort zone. Good news for me this is my second trip to race in Auckland. Last year I was sick. Being sick cost me my race. Failure sent me into a mental funk that lasted till June of this year. This year I returned Healthy, Familiar, Fit and Ready to Race.

The one wildcard with the early spring race in Auckland is the weather. Always cooler than OKlahoma. Rain almost every day. For the 2018 NZ Race not one drop of rain fell. Perfect race conditions. It was good to see New Zealand’s Centurion judge Phillip Sharp again. My Mentor and Brother multi Centurion Australian John Kilmartin. Kiwi Centurion Cliff Harrison. My facebook friend Belgian multi Centurion Kim Janssens. Belgian multi Centurion Luc Soetewey. Also walking was  Joanne Aitken. Her first ever walking race. The New Zealand Centurion race, the runners and the people in charge and support are first class in every way. A very upbeat positive race. Every ultra race I have been to around the world is like a big family reunion. New Zealand is no different.

My race goal this time was a lap around the 400 meter track every 3 minutes 20 seconds. 18 laps per hour. Around a 22:30 finish. A nice comfortable Centurion pace for me. Some cushion for unexpected problems. This plan turned out to be the correct choice. At twelve hours I was right on pace with a nice cushion. I would need that cushion. I started to feel sick. A couple of stops at the loo did not solve the problem. I was walking and dry heaving. I left my mark around the infield of the AUT track. Sorry New Zealand. I threw up everything I had many times. Knowing I could not finish without liquids and food I would replace everything. Only to get sick again later. A vicious cycle. I literally expected my body to shut down at any time. My only comfort was figuring the split times I still needed to finish. As long as I finished every lap under four minutes I was good. Easy right. Try and walk four minute laps on the track eating, drinking and throwing up for over six hours. It was not easy. Plus I was watching my cushion slip away. I was watching my race slip away. Slip away again.

John suffered with blisters and did not hit the halfway mark early enough to finish his Centurion. Seeing I was in trouble John came back out and paced me to the finish. Now that is a true Friend and Centurion Brother. John is a lot longer legged than I am. Even with bad blisters John had me humped up to keep up. I just kept telling myself I did not want to be the guy that had to go to New Zealand every year to race. Much better to except the suffering, reach down deep and finish. It worked perfect I did however suffer. Thanks again John.

I finished with a 23:23:46. Not bad for the way I felt. Kim and Luc did not have the walks they dreamed of. I have been in their shoes. Makes for a long flight home. Just know, not every race will go to plan. That does not mean that redemption is impossible.  As to Joanne. What a pleasant surprise. A very strong and able walker. She finished right behind me. Became only the second Kiwi lady Centurion. Well walked Joanne. Congratulations.

This concludes my World Centurion Quest. Earned all six badges. I don’t know what my plans are right now except I will be taking some time off to recover and reflect.

Early in the race behind New Zealand Centurion Cliff Harrison.

Me with just a few laps to go.

At the 100 Mile mark with my Centurion Brother John Kilmartin.

New Zealand Centurion Judge and record keeper Phillip Sharp. New KIWi Centurion Joanne Aitken at the bottom left.

 

Week 16 of 16 week Centurion training (Gradual Taper)

Walked 5 Hours 16 Minutes. 26.9 Miles. Average pace 11:45 My weight 172.0

Saturday – One hour five minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Two Hours  Lane 1 on the 400 meter track 41 Laps. 10.1 Miles.

Monday – One hour six minutes 5.6 Miles.

Tuesday – One hour five minutes 5.6 Miles.  Before leaving for the Airport

Wednesday – This day disappeared when we crossed the date line.

Thursday – Arrived early Morning in Auckland, New Zealand

Friday – A full Day tour of the West side of the North Island.

I caught a cold the end of last week. Luck for me I recovered before arriving in Auckland. Perfect hot summer training cycle. Perfect race forecast. Cool with a small chance of rain. Well rested. Nothing injured. The only thing left now is to get out there and walk 100 miles within 24 hours. Going to be Fun! Excited.

Week 15 of 16 week Centurion training (Gradual Taper)

Walked 7 Hours 14 Minutes. 38.1 Miles. Average pace 11:24.  My weight 172.4

Saturday – One hour five minutes 5.6 Miles.

Sunday – Two Hours two minutes Lane 1 on the 400 meter track. 44 Laps 10.9 Miles.

Monday – One hour three minutes 5.6 Miles. 4 sets of 60 Push-ups.

Tuesday – One hour two minutes 5.6 Miles.

Wednesday – Two Hours two minutes 10.4 Miles.

Thursday – Unscheduled day off.

Friday – Day Off.

What a great taper week. Fast this week.  My legs are ready. I could walk a sub five hour marathon right now. Won’t need that kind of speed in New Zealand. Took another unscheduled day off this week. Short week next week for travel. No speed next week. The goal now is rested legs. My race plan is:

Race pace. 13 minutes 25 seconds per mile pace average.  I want to average three minutes twenty seconds per lap lane one on the 400 meter track. Lap splits would be:

1 hour 18 laps
5 hours 90 laps
6 hours 108 laps
10 hours 180 laps
12 hours 216 laps
15 hours 270 laps
18 hours 324 laps
20 hours 360 laps

403 laps total   22:21:40 Finish.  Easy splits to figure in your head. A very nice cushion for any unexpected problems.

What you have to fight during a Centurion race is the temptation to walk faster than your intended pace. Early in the race you will feel good. It will be exciting. The pace will feel so slow compared to training. You will want to push the pace. My advice is, Don’t do it. Save those legs for the end of the race. Nothing I can write here can describe what hours 18 to 22 in a  Centurion race feel like. It is an overall whole body and mind tiredness like you can not imagine. Control your pace early. Save those legs for when you have to have them.

This is a good time to start making a list of every item you NEED and want to take to the race.

Week 14 of 16 week Centurion training (Gradual Taper)

Walked 9 Hours 19 Minutes. 47.5 Miles. Average pace 11:47. My weight 173.8

Saturday – One hour six minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Four Hours three minutes Lane 1 on the 400 meter track 82 Laps 20.3 Miles.

Monday – One hour five minutes 5.6 Miles.

Tuesday – Unscheduled day off.

Wednesday – Two Hours one minute 10.4 Miles.

Thursday – One hour four minutes 5.6 Miles. 4 sets of 60 push-ups.

Friday – Day Off.

I took an unscheduled day off this week. At this point in my race prep it is better to be a little undercooked than overdone. Only two weeks to the New Zealand Centurion. I can’t stop thinking about all the different scenarios that could play out during the race. The only part of the race you have any control over is your training. The weather, surprise problems, the other people, you have no control over. Best to just worry about what you can control. Train hard. Trust that with proper training everything else will fall into place. It is all you can do. Taper continues minus another hour next week.

Week 13 of 16 week Centurion training (Gradual Taper)

Walked 10 Hours 19 Minutes, 53.3 Miles. Average pace 11:37. My weight 173.2

Saturday – Four hours one minute 163 Laps  20.9 Miles. Lane two on the indoor track at the University Nevada Las Vegas.

Sunday – One hour three minutes 21 Laps 5.2 Miles on the top deck of the Bellagio parking garage.

Monday – One hour five minutes 5.6 Miles. 4 sets of 4 pull-ups, 15 Minutes of Planks.

Tuesday – One hour five minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hours one minute 10.4 Miles.

Thursday – One hour four minutes 5.6 Miles.

Friday – Day Off.

I have very much enjoyed starting my taper this week. Started off with a little change of scenery in Las Vegas. Just because I took a little vacation did not mean I took a break from walking. I have a BIG Goal race coming up, nothing could get me to give back the fitness gains I worked so hard for all summer. Not even the bright lights and Great food of Vegas. A solid taper week. A repeat next week. Well except for the Vegas part.

Week 12 of 16 week Centurion training (Progressive overload)

Walked 13 Hours 22 Minutes. 63.8 Miles. Average pace 12:35. My weight 172.2

Saturday – One hour six minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Seven Hours Lane 1 on the 400 meter track 126 Laps 31.3 Miles.

Monday – Day off.

Tuesday – One hour seven minutes 5.6 Miles.

Wednesday – One hour six minutes 5.6 Miles. 4 sets of 4 pull-ups, 15 Minutes of Planks.

Thursday – Two Hours one minute 10.4 Miles.

Friday – One hour two minutes 42 Laps 5.3 Miles. Lane two on the indoor 200 meter track at University Nevada Las Vegas.

My humble pie walk Sunday did not work out as planned. The first two hours were perfect and just ahead of my Centurion race pace.  I fought stomach issues for the remainder of the workout. That made me slower and weaker every hour. I gutted it out to seven hours. Pulling the plug right on my intended race pace average 13:25. Still a good workout. Achieved the intent of the walk. Left me humbled. In fact this whole week has been humbling. Very hard to follow up the best week ever with back to back best weeks. No matter how well you train. No matter how well you race. You are still going to need some luck to become a Centurion. We use Training to prepare for the race. As to Illness and weather you are going to need some outside help. You are going to need to get Lucky. Now starts my favorite part of Centurion training. The gradual Taper. Taper is the time we start reducing the mileage. The goal is to maintain the fitness gain I worked so hard for. Arrive at the race with rested legs. After this week I need a good positive taper.

Week 11 of 16 week Centurion training (Progressive overload)

Walked 12 Hours 21 Minutes, 63.9 Miles. Average pace 11:36. My weight 174.4 

Saturday – One hour four minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Six Hours one minutes Lane 1 on the 400 meter track 122 Laps 30.3 Miles.

Monday – One hour four minutes 5.6 Miles. 4 sets of 4 pull-ups, 15 Minutes of Planks.

Tuesday – One hour three minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hours seven minutes 11.2 Miles.

Thursday – One hour two minutes 5.6 Miles.

Friday – Day Off.

Easily the BEST week of training I have ever had. My longest distance walked at an aggressive pace every workout all week. I officially declare myself Centurion Ready. Mentally I am chomping at the bit. Having to wait a whole year for redemption in New Zealand has been tough. As the race gets closer and closer it has gotten even tougher. I am ready for New Zealand “NOW”. The main thing to focus on is  #1 Maintain my fitness with solid workouts  #2 STAY HEALTHY. I have nothing to gain by setting daily walk speed records. I declare the speed work finished. Keep the pace just under 12 minutes per mile. No reason to try for sub 11 minute miles. Avoid getting injured. An injury now = Kiss New Zealand goodbye. This next week I will replace speed with an extra long distance walk at an aggressive Centurion race pace. My Humble Pie Walk will be on Sunday. With the way I feel right now I need a nice slice of humility.

Week 10 of 16 week Centurion training (Progressive overload)

Walked 10 Hours 24 Minutes, 53.7 Miles. Average pace 11:38. My weight 173.2

Saturday – One hour five minutes 5.6 Miles. 4 sets of 60 Push-ups.

Sunday – Four Hours three minutes Lane 1 on the 400 meter track. 81 Laps 20.1 Miles.

Monday – One hour three minutes 5.6 Miles. 4 sets of 4 pull-ups, 15 Minutes of Planks.

Tuesday – One hour four minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hours six minutes 11.2 Miles.

Thursday – One hour three minutes 5.6 Miles.

Friday – Day Off.

Good to have a cut back week in the middle of my progressive overload. Good for the legs. Good for the mind. I took advantage of less miles to walk a little faster. It is those fast walk muscles that will pull your legs along late in a Centurion walk. We train fast so we can race comfortably slower, longer and much farther.

Extend my long day Sunday back to six hours this next week. Two long weeks ahead and then the highly anticipated gradual taper. Taper is the reward for working hard during progressive overload. I always look forward to my taper.

Week 9 of 16 week Centurion training (Progressive overload)

Walked 12 Hours 22 Minutes, 62.6 Miles. Average pace 11:52. My weight 175.4

Saturday – Six Hours three minutes Lane 1 on the 400 meter track. 120 Laps 29.8 Miles.

Sunday –  One hour four minutes 5.6 Miles.  4 sets of 60 Push-ups.

Monday – One hour four minutes 5.6 Miles. 4 sets of 4 pull-ups, 15 Minutes of Planks.

Tuesday – Two Hours 10.4 Miles.

Wednesday – One hour seven minutes 5.6 Miles. 4 sets of 60 Push-ups.

Thursday – One hour four minutes 5.6 Miles.

Friday – Day Off.

Progressive overload working just as planned. I have kept pushing and pushing while increasing the distance. Tuesday’s walk being the fastest so far. Wednesday my legs pushed back. No gas. I reached my overload. Next week is my pre-planned cut back week. Cut two hours out of my Sunday long walk. A chance for my legs to catch up. I am going to enjoy next week. Then I will have two high mileage weeks, then taper. I like it when the plan comes together.

Week 8 of 16 week Centurion training (Progressive overload)

Walked 11 Hours 27 Minutes, 58.1 Miles. Average pace 11:50.  My weight 174.4

Saturday – One hour seven minutes 5.6 Miles. 4 sets of 60 Push-ups.

Sunday – Five Hours three minutes Lane 1 on the 400 meter track. 102 Laps 25.3 Miles.

Monday – One hour six minute 5.6 Miles. 4 sets of 4 pull-ups, 15 Minutes of Planks.

Tuesday – One hour six minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hours two minutes 10.4 Miles.

Thursday – One hour three minutes 5.6 Miles. 4 sets of 4 Pull-ups, 15 Minutes of Planks.

Friday – Day Off.

My legs this week have felt like two coils of spring steel. It was the end of January, first of February that my legs felt this good. Only things hurting are a very slight case of plantar fasciitis on my right foot. Advil has been controlling that pain. I also have my two normal pinches between the big toe and second toe also between the third and fourth toes on my right foot. Ninety percent of all the foot problems I have are on my right foot. I wear out my right shoe sole twice as fast as my left shoe. I guess I am right foot dominate. I sand off my pinches just like I sand off all my foot calluses. Take care of those feet. I have watched some great long distance walkers at high profile international Centurion walks stopped short because of foot problems. Learn to read your feet. Learn how to fix your foot problems. You are not walking anywhere without your feet. Get use to the fact that during training there is going to be some pain. I promise during a Centurion race there will be pain. Adapt your mind to accept pain.

NOTE: By pain I mean the normal aches and soreness from pushing your body to the max. If you have torn or broken something you will need to stop and seek medical help,

Add another hour to my walking next week. At this point in my Centurion training I feel like superman. Very confident, excited.

Week 7 of 16 week Centurion training (Progressive overload)

Walked 11 Hours 39 Minutes, 56.9 Miles, Average pace 12:18.  My weight 173.6

Saturday – One hour seven minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Five Hours one minute Lane 1 on the 400 meter track. 97 Laps.  24.1 Miles.

Monday – One hour eight minute 5.6 Miles.

Tuesday – One hour eight minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hours nine minutes 10.4 Miles.

Thursday – One hour six minutes 5.6 Miles. 4 sets of 4 Pull-ups, 15 Minutes of Planks.

Friday – Day Off.

Kicked off my progressive overload training this week. No problem walking the extra miles. Speed was a problem. Just no high gear this week. Tired legs. I have been eating so much sugar and carbs my workouts have been fueled on sugar. Sugar for me is like high octane gasoline. Without sugar I have to burn fat. Fat is prefered in long distance walking. However you have to train your body to use fat. Eat clean and walk long distances is how you train. Training my feet, legs, mind and fuel system. NOTE: I will eat sugar during my race. I need that high octane and fat both during a Centurion.

Repeat of this week next week. Except I will push to walk faster.

My 10 week Centurion training ramp up.

I find a 10 week training ramp up to be perfect Centurion race prep. Any longer than 10 weeks and I risk burnout or injury. My normal weekly training is 10 hours – 50 miles per week. This is a good base for me.  Prior to this 10 week race prep in 2018 I walked a 50K race in February. Walked a Marathon in March and again in April. Walked 100 Miles at the United States Centurion Qualifier in June. **** This is not Couch to Centurion in 10 weeks.****

To see the each workout, weekly summary and Centurion Race result click HERE.

Ten weeks before my Centurion race:

I walk most of my training sub 12:30 minutes per mile. During this Ten week ramp up I start increasing the pace with a goal of sub 12:00 minute mile average pace. I want to push the pace every workout. I want my training ramp up to be hard. Train hard = Race easy. During my taper I reduce the hours walked not the pace. I continue to do my strength training of Planks, Push-ups and Pull-ups during my ramp up.

Walking sub 12 minute miles most workouts and EVERY workout during my taper is a BIG confidence booster going into a Centurion race. I have no intentions of racing that fast. It makes my normal Centurion pace of 13:30 feel very easy. I want a Centurion race to feel easy for as long as I can. The only way that is going to happen is if I make my training Ramp up Hard.

TRAIN HARD = RACE EASY!

 

Week 6 of 16 week Centurion training (Active Recovery)

Walked 10 Hours 35 Minutes, 52.4 Miles, Average pace 12:08. My weight 178.2 

Saturday – One hour eight minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Four Hours two minutes Lane 1 on the 400 meter track 79 Laps 19.6 Miles.

Monday – One hour eight minute 5.6 Miles. 4 sets of 3 pull-ups, 15 Minutes of Planks.

Tuesday – One hour seven minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hours four minutes 10.4 Miles.

Thursday – One hour six minutes 5.6 Miles. 4 sets of 3 Pull-ups, 15 Minutes of Planks.

Friday – Day Off.

The best week of training I have had in a long long time. I feel confident and strong. I have had a great transition (Active recovery) the last eight weeks from my 100 miles at FANS. First recovery then building back up to my regular ten hour training weeks.

Now for the next six weeks I will prepare for my 100 miles in New Zealand. Six weeks of increasing distance and an aggressive pace (Progressive overload). I want to average under twelve minutes per mile on my one and two hour walks. Walk under twelve minutes thirty seconds on my long day each Sunday. The harder I work the next six weeks the easier my New Zealand Centurion will be. Any BIG goal is worth six weeks of hard training for the reward. Excited!

As to my weight. Back to my whole foods diet for the month of August. No more processed foods and dessert. I have ten weeks to drop ten pounds.

Week 5 of 16 week Centurion training (Active Recovery)

Walked 10 Hours 45 Minutes, 50.9 Miles, Average pace 12:41. My weight 178.2

Saturday – One hour ten minutes 5.6 Miles. 4 sets of 60 Push-ups.

Sunday – Four Hours three minutes Lane 1 on the 400 meter track 73 Laps 18.1 Miles.

Monday – One hour ten minute 5.6 Miles. 4 sets of 3 pull-ups, 15 Minutes of Planks.

Tuesday – One hour nine minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hour six minutes 10.4 Miles. I am officially race recovered and heat adapted.

Thursday – One hour seven minutes 5.6 Miles. 4 sets of 3 Pull-ups, 15 Minutes of Planks.

Friday – Day Off.

What I consider as a normal training week. 10 hours. How I train every week during my off race season (November & December). Another week of normal next week. It has been hard to hit the pace I like to train at because of the heat. You can not walk as fast when your body is pumping blood to your skin to cool. Your leg muscles just don’t get enough blood. After two years of mild Oklahoma summers. This year has been much more normal. I don’t mind hot weather. I prefer hot to cold. Train hot, race cold. That is most likely exactly what I will get this fall. Hot training in Oklahoma. Cold race in Auckland. Perfect.

My weight, WOW. I have been eating watermelon every night. I love watermelon. Might have to adjust my diet sooner than I planned.

Week 4 of 16 week Centurion training (Active Recovery)

Walked 8 Hours 39 Minutes, 41.1 Miles, Average pace 12:38. My weight 174.2

Saturday – One hour nine minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Three Hours two minutes Lane 1 on the 400 meter track 56 Laps 13.9 Miles.

Monday – One hour eight minute 5.6 Miles. 4 sets of 3 pull-ups, 15 Minutes of Planks.

Tuesday – One hour ten minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Unscheduled day off.

Thursday – Two Hour ten minutes 10.4 Miles.

Friday – Day Off.

Just one week after juggling my day off so I could get all my workouts in, this week I skipped a day. Life happens. If you have to skip a day of Centurion training. Skip one of the short days. Never skip those long walks. My legs are almost back to normal. I feel stronger every day. That power is coming back. After a long race your legs don’t recoil back as fast. Now I feel that pop coming back. That explosion of power extending each leg forward and pulling through. Add one more hour to my Sunday walk this next week. Next week’s 10 hours of walking is what I consider as normal weekly training. I will be back up to the norm. The real Centurion training will start in two weeks when I push that weekly total higher.

Week 3 of 16 week Centurion training (Active Recovery)

Walked 9 Hours 39 Minutes, 45.6 Miles, Average pace 12:42. My weight 174.2.

Saturday – One hour one minutes 4.8 Miles.  4 sets of 60 Push-ups.

Sunday – Three Hours two minutes Lane 1 on the 400 meter track 55 Laps 13.6 Miles.

Monday – One hour eight minutes 5.6 Miles. 4 sets of 2 pull-ups, 15 Minutes of Planks.

Tuesday – One hour ten minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Day Off.

Thursday – Two Hour nine minutes 10.4 Miles.

Friday – One hour nine minutes 5.6 Miles. 4 sets of 2 Pull-ups, 15 Minutes of Planks.

I had to juggle my day off this week. Dialed back my speed while I upped the distance. That has done the trick. My legs feel much better. At this point in Centurion race prep, time on your feet is more important than speed. Don’t skip training days. Just rearrange your schedule.  I have decided on my New Zealand Centurion race pace. 13:25 per mile pace.  I want to average three minutes twenty seconds per lap lane one 400 meters. Lap splits would be:

1 hour 18 laps
5 hours 90 laps
6 hours 108 laps
10 hours 180 laps
12 hours 216 laps
15 hours 270 laps
18 hours 324 laps
20 hours 360 laps

403 laps total   22:21:40 Finish.  Easy splits to figure in your head. A very nice cushion for any unexpected problems.

My weight is still above where I would like it to be.. I am not to worried about it just yet. I have not gotten up to my eleven and twelve hour training weeks. If it is still up in August I will have to make a diet adjustment.

A repeat of this weeks workouts next week.

 

Week 2 of 16 week Centurion training (Active Recovery)

Walked 8 Hours 49 Minutes, 42.4 Miles, Average pace 12:29. My weight 174.6

Saturday – One hour nine minutes 5.6 Miles. 4 sets of 60 Push-ups.

Sunday – Two Hours three minutes Lane 1 on the 400 meter track. 39 Laps 9.6 Miles.

Monday – One hour eight minute 5.6 Miles. 4 sets of 2 pull-ups, 15 Minutes of Planks.

Tuesday – One hour ten minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – Two Hour ten minutes 10.4 Miles.

Thursday – One hour nine minutes 5.6 Miles. 4 sets of 2 Pull-ups, 15 Minutes of Planks.

Friday – Day Off.

My legs have been tired this week. Tired and achy. In the past it has taken about six weeks after a Centurion race before I feel back up to par. It has been four weeks. I was not as well trained for my last race. It could even take me a little longer to get back to normal. We still train even when we don’t feel like it. There will be times during a Centurion race when you feel tired. You have to push through if you want to succeed. Same with training. There will be times when you don’t feel like training. Times when you won’t be at peak performance. Push through those hard times.  Mental training.

No change to my diet or strength workouts.  Pull-ups are getting easier. I would like to work up to 4 sets of 5 pull-ups. Enough to impress anyone who has ever failed to do one single pull-up. That was me five years ago.

Add one more hour to my long walk at the track this next week.

Week 1 of 16 week Centurion training (Active Recovery)

Walked 7 Hours 42 Minutes, 36.6 Miles, Average pace 12:38.  My weight 169.8

Saturday – One hour nine minutes 5.6 Miles.  4 sets of 60 Push-ups.

Sunday – Two Hours three minutes Lane 1 on the 400 meter track. 38 Laps 9.4 Miles.

Monday – One hour one minute 4.8 Miles. 4 sets of 2 pull-ups, 15 Minutes of Planks.

Tuesday – One hour ten minutes 5.6 Miles. 4 sets of 60 Push-ups.

Wednesday – One Hour ten minutes 5.6 Miles.

Thursday – One hour nine minutes 5.6 Miles. 4 sets of 2 Pull-ups, 15 Minutes of Planks.

Friday – Day Off.

It felt good to get back on the High School 400 meter track on Sunday. My race in New Zealand is on a track. Late in a Centurion race the track feels different to your legs. You start to get a feedback from the rubberized surface. You need to prepare by training on a similar surface. Slowly building my distance and speed back up. Build slowly. Train hard to peak. Taper well. The secret for success.

Dialed back my strength training. Focus most of my time on walking.  Just enough strength training to keep my arms and core strong. I think I got carried away with my strength training in the past. I still think strength training is important. Just not as important as time on your feet walking.

Diet: Oatmeal & toast every morning. Turkey & swiss sandwich with mustard during lunch everyday. Anything I wanted for dinner. Water to drink. No snacks anytime. Just three meals per day. If my weight holds just under 170 pounds I won’t change my diet this training cycle. It takes a lot of calories to train. Don’t short change your training by being too restrictive.

All the same next week plus another hour on Wednesday.

Training June 9th – 15th

Walked 3 days for a total of 3 Hours. Push-ups. My Weight 170.2

This week concluded my rest from the 100 miles at the U.S. Centurion race two weeks ago. This next week starts my detailed sixteen week training for my next Centurion walk. The New Zealand Centurion Qualifier. October 6-7th.   I will start slow. I will use all my past experience from training. I know what works for me. I have a plan for success. I will arrive in New Zealand prepared, A lean mean walking machine.  Going to be Fun!

Plus:

4 sets of 60 push-ups on Saturday and Tuesday.

4 sets of pull-ups, 15 Minutes of Planks on Monday and Thursday.

Longest walk on Sunday using the 400 meter track. Long walk on Wednesday. Fridays off.

 

Training June 2nd – 8th

Walked 1 day for a total of 24 Hours 101.9 Miles

I can not start to tell you how pleased I am with my Centurion race at FANS. I felt so underprepared and so overwhelmed I had no idea I would end with the result I got. Very Pleased. I feel like a Centurion again. I feel on top of the World.

Now I can start training for New Zealand. Training while I am overflowing with confidence. A springboard to my next Centurion.

I took the rest of the week off. I will take most of next week off also. Maybe a few short walks next week. Then on Saturday June 16th I will start training for the New Zealand Centurion Qualifier. I will have sixteen weeks to get ready. I will use this blog to record my complete 16 week training guide for a Centurion Walk. I will include every detail. (Keep in mind this will not be a starters guide 16 weeks to a Centurion Walk.) This will be a sixteen week guide for someone with about 50 miles per week on their legs. Someone with long distance race experience. I will start slow, short and build up. It will be sixteen weeks from a FULL race recovery to my next Centurion race.

After New Zealand I will end posting on this blog. I started the blog in February 2015, When I was training for my First Centurion race. It will be a good place to end as I finish the only Centurion qualifier around the world I have not done. I will keep my Race and race report pages up to date. I will keep the blog paid up on the chance that someone in the future might want to change their life. Someone might want to take up an extreme challenge. Someone might want to become a CENTURION!

 

2018 United States Centurion

The 2018 United States Centurion Qualifier at FANS in Minneapolis, Minnesota, June 2nd and 3rd.

I could not wait to return to the site of my First Centurion walk.  I had nothing but fond memories of the race and the people there. Three years later and none of that has changed. FANS is still a great race with wonderful people. Great to see U.S. Centurion John Greene and his wife Betty again. Also Centurion judge Bruce Leasure. David Holmen who I met in 2015 was back but this time to attempt a Centurion walk. I was as excited for David as he was nervous. It is the unknown aspects of a first Centurion walk that makes you nervous. After that first one it is what you know about a Centurion walk that makes you nervous.  Andrew Titley from the Isle of Man was there. I had never met Andrew but it only takes about one minute to bond with another Centurion. And we did. My Dutch friends Centurions Marco Bloemerts, Arie Kandelaars and Gertrude Achterberg were there. We have all four raced together in Holland, Africa, New Zealand and now the United States. Also were two Centurion hopefuls I know from facebook. Paul Terbrack and Radek Lopusnik. Both walkers have been past 80 miles at Centurion qualifiers.

The forecast for the race looked wet. An 80 percent chance of rain all day on Saturday. I walked in a thunderstorm there in 2015. While not impossible rain does make the race harder. The temps however were a plus. The weekend before Minnesota was in the 90’s. For our race a high of 70 and the low near 50 degrees. Perfect.

I was in a weird place for this race. After my failed Centurion attempt in New Zealand last October I had been walking around with a cloud around my head. I had lost my confidence. On New Years I got my head right and my Mom unexpectedly passed away. I limped through my 50K and Marathon season. Every attempt at saving the sinking ship just left me with more and more water in the boat.  Every week I kept skipping extra training days. Not how you want to arrive at a Centurion race. I came to FANS knowing I had not trained up to par. I could bail anytime because I was already a U.S. Centurion. I still had time to train for New Zealand and did not want to hurt anything here. Wow sounds like I should have stayed home.

On race morning I got a little caught up in all the race excitement. At a big race you don’t just feel excitement you can see it and taste it. I started dead last. No pressure on me. The packed dirt trail behind Lake Snelling was not packed. The rocks were larger than I remembered. Lucky for all of us there were enough feet and just enough rain to pack down the dirt during the race. During all the daylight hours of Saturday I made it my mission to kick every rock off the trail I could. Remember there was no pressure on me. I could kick rocks If I wanted to. In the first eight hours only Andrew passed me. I suddenly realized that I was on the same lap as everyone else and I still felt great. Kicking rocks gave me another advantage. I would not have to worry about stepping on them in the dark. Right before dark I told my Wife Brenda I would stop next pass to change shoes, socks and into a long sleeve shirt. If I am going to keep walking I am going to wear comfortable, clean, dry shoes. That decision changed my race. For the next seven hours my feet did not hurt. Did not hurt till I stubbed my left big toe on a root in the dark. I thought for sure my toenail must have popped off. Other than my toe and just being tired my race was going very good. When I finished lap 38 I realized I had just passed where I quit in New Zealand. And I was 15 minutes ahead of my New Zealand pace. At this point that cloud around my head for seven months started to breakup a little. After daylight I got a bonus. I saw David ahead of me leaving the tent city. He did not know it but I made David my target. I had been checking on his status every time I saw his Sister or Brother in-law John. I knew David was in second place. Just past the second feed station the course makes a sharp turn onto the road. I saw David go around the corner. When I went around the same corner he was gone. For a second I thought, What the ……. but right on that corner was a portable loo. I walked as fast as tired legs could carry me. I wanted as much distance between me and the door of that loo as I could get. When that door opened I wanted to look too far away to be caught. It all worked perfect except for one thing. While David was in my sites, I was in Marco’s. When Marco passed me I had nothing left. I coasted in for my second U.S. Centurion finish. The first American to finish more than one U.S. Centurion since Eric Poulsen in 2001. I finished my 100 miles at 23:29:40. Stayed on the short course and added 1.9 miles. I don’t know if I am more pleased with finishing another Centurion or the fact that the cloud around my head is gone. Either one it feels Great. I am back!

Five racers crossed the 100 mile mark on a much tougher Centurion course than I remembered.
1 Andrew Titley IOM new race record 106.9 miles New C89
2 Marco Bloemerts NLD New C90
3 Rob Robertson USA C78
4 David Holmen USA New C91
5 Arie Kandelaars NLD New C92

  Photo by Betty Greene

Me with NO Pressure.

At the100 mile mark. Finally the burdens from seven months gone!

Training May 26th – June 1st

Walked 4 days for a total of 5 Hours.

Finished what I consider the perfect taper. A reduction in distance, an increase in speed. Legs feel fresh and rested. I am ready to race. The United States Centurion qualifier at FANS, Snelling Lake, Minneapolis part two here I come. Will be interesting to see how racing a Centurion with none of the extra pressure (since I am already a U.S. Centurion) feels. Excited to see the course and my friends again.

Training May 19th – 25th

Walked 5 days for a total of 8 Hours. Push-ups, Chin-ups, Planks and Squats.

Another great week of training. I had put on an extra seven pounds this year. Now the extra is  gone plus a little more. Legs feel rested. Continue my taper this next week. Excited to return to the U.S. Centurion qualifier at Minneapolis.

Training May 12th – 18th

Walked 6 days for a total of 10 Hours. Push-ups, Chin-ups, Planks and Squats.

Saturday May 12th – 4.8 Miles in 57:29 pace average 11:59.  5 sets of 80 push-ups. 30 minutes of Planks.

Sunday May 13th – 22.4 Miles in 4:40:47 pace average 12:32. 3 sets of 30 squats.

Changed up my training starting on Monday.  I will now Walk one hour on Saturday, Monday, Tuesday and Thursday. Two hours on Wednesday. Four hours on Sunday. Ten hours of walking per week. Making the emphasis Time on my feet rather than speed and distance. Saturday will be push-up and Plank day. Tuesday will be chin-up day. Wednesday squats day. Friday will still be my Day Off.

Burned Out

If you have been following my training this year compared to years past. It should not be a big surprise that I have burned out. When I started my blog in 2015 I was very excited to train and attempt a Centurion walk. I could not walk enough miles. My mind could not process all the different scenarios. I found that to be a major driving force in my training. I was successful at the United States Centurion Walk.

In 2016 I was excited to add International Centurion walks. This was made possible by my Grandfather and my Father. The business they built up that I joined later was a big success. That success and my willing Wife saw me train and race for three international Centurion badges. By my third international race I was running out of gas but still excited.

2017 saw me in The Netherlands for my fifth Centurion badge. Success in The Netherlands was through momentum and experience. That momentum and experience was not enough to get to 100 miles in New Zealand. In New Zealand the race was hard. I struggled. It was not fun anymore. In the seven months since, my training has been a struggle. What was fun and exciting has become laborious. Having to wait a full year for redemption is mentally draining. Much more than I would have ever guessed. I am not feeling the same love as I felt before.

I only need success in New Zealand to become the fifth person worldwide to hold six Centurion badges. You would think that fact alone would excite and motivate me. It has not. I know I alone turned my extreme goals into work. My goals were so extreme I did not know any other way to achieve them. It had to be hard work to make it happen. I could have just raced one attempt per year. Drawing out my training over a longer time. I thought it easier to stay at Centurion level than to go up and down in training. Maybe I was wrong. What if you were not able to get back into form. I started a blog to record my training toward a Centurion walk. The good days. The injuries. The tough days. The success and the failures. I wanted to record every aspect. Nothing left out. Nothing hidden. This is what you signed up for. This is what you might experience. This is what I have experienced. That is the reason I have written this. Full disclosure.

I am going to retire from walking competitively. In a Centurion you compete against the clock not people. I don’t, some racers might. What was once fun has become work. I am going to get rid of my sports watch. I am going to go back to the way I use to walk. The way I started. Exciting walks at what ever pace I feel that day. What ever distance I want. Going to make it fun again. Smell the roses and listen to the birds. I will still race. A Marathon or two. My 50k every February. Every United States Centurion. An international Centurion every few years. I want to have a photo of myself beside every Centurion worldwide. I want to have a photo collection numbering in the hundreds.  I won’t have any goals at races. Just walk however far or fast I want. Walk with other aspiring Centurion’s. Be an encourager. Cry when I watch them Finish. Like I always have at my own finishes.  Remembering how it felt and feels to chew the pavement for 100 miles. Remembering  how much time and work it takes to achieve a goal set at that level. Join in the festivities.

It has been my own self imposed training standards that have killed my joy. Having to meet a certain distance. Having to meet a certain pace average. Having to meet a set number of reps. It was more fun when I just followed the way my own body felt each day.  When I didn’t meet my set standard I feel like I failed.  Time to change up my training. Make the emphasis “Time on my feet.” Take that joy robbing standard meeting away.

In the meantime I have one more Centurion race in me. I will train hard. Add up those miles. I will be prepared. I will bring joy back to my Training. I will get that New Zealand Centurion badge.  Going to be fun!

Training May 5th – 11th

This week 49.6 Miles, 10 hours 05 minutes 51 seconds. pace average 12:13. 6294 Calories

Saturday May 5th – 4.8 Miles in 57:15 pace average 11:56. 5 sets of 80 push-ups. 30 minutes of Planks.

Sunday May 6th – 28 Miles in 5:46:14 pace average 12:22. 3 sets of 30 squats.

Monday May 7th – Unscheduled day off.

Tuesday May 8th – 4.8 Miles in 59:16 pace average 12:21. 4 sets of 6 chin-ups.

Wednesday May 9th – 12 Miles in 2:23:06 pace average 11:55. 3 sets of 30 squats.

Thursday May 10th – Grandsons baseball game.

Friday May 11th – Date night with my Wife!

A very tough 28 miler on Sunday. By the end of the week my legs had come back. Feeling good. Expecting a better week next week. Looks like my fitness will peak just in time for my 100 miles at FANS in three weeks. Perfect.

Training April 28th – May 4th

This week 47.0 Miles, 9 hours 19 minutes 09 seconds pace average 11:54. 6421 Calories

Saturday April 28th – Push mowed my half acre before driving to Oklahoma City.

Sunday April 29th – 26.2 Miles in 5:06:52 pace average 11:43 at the Oklahoma City Memorial Marathon

Monday April 30th – Start of my Grandsons baseball season. Rest day.

Tuesday May 1st – 4.8 Miles in 58:47 pace average 12:15. 5 sets of 80 push-ups. 24 minutes of Planks.

Wednesday May 2nd – 8 Miles in 1:37:15 pace average 12:09. 3 sets of 30 squats.

Thursday May 3rd – 8 Miles in 1:36:19 pace average 12:02.

Friday May 4th – Date night with My Wife!

Very pleased with my Marathon this week. 22 weeks to my Centurion in New Zealand. 4 weeks to the United States Centurion qualifier at FANS. The weather has warmed up. I prefer to train hot. Hate cold weather. No more skipped days. Watch my Diet. I am ready to finish my Worldwide Centurion Quest. A Man on a Mission now. Going to be Fun!

April 2018 Mileage

*****NOTE*****   April 2018 will be my last posting of Mileage. I have changed my training from mileage based to time on my feet based.

APRIL 20 DAYS 207.8 MILES

March 20 Days 207.8 Miles
February 14 Days 152.7 Miles
January 22 Days 211.2 Miles

Total 2018 76 Days 779.5 Miles

 

2018 Oklahoma City Memorial Marathon

My fourth year to walk the Oklahoma City Memorial Marathon. A very nice cool morning in the low 50’s. Warmed to the mid 70’s. South wind that increased all day. A couple of years ago I made a point to thank every support person, folks cheering, low five every child I could during this race. As a result Oklahoma City has become one of my favorite races. You just can’t believe the way the OKC people turn out to watch the race. A very special event. I am always moved when you take 20,000 screaming excited happy people, make the announcement ” We will observe 168 seconds of silence to honor those that lost their lives during the bombing.” For those 168 seconds you could hear a pin drop in downtown Oklahoma City. Very moving.

My training this year has been tough. I am struggling. I just can’t stay focused. I raced this year as a training walk. I wanted to average sub 12 minute miles. Did not know if that would be possible. However I walked, it would benefit my 24 hour race in five weeks. To my pleasant surprise I walked well. Never ran out of gas. A very good training walk. Just what I needed. I finished with a 5:06:52. Even with the training I have missed my fitness is still good. More encouraged about my walk at FANS in June.

Training April 21st – 27th

This week 54.4 Miles,10 hours 52 minutes 37 seconds. pace average 12:00. 7098 Calories

Saturday April 21st – 4.8 Miles in 57:02 pace average 11:52. 5 sets of 80 push-ups. 26 minutes of Planks.

Sunday April 22nd – 28 Miles in 5:35:05 pace average 11:58. 3 sets of 30 squats.

Monday April 23rd – 4.8 Miles in 57:31 pace average 11:59. 4 sets of 7 chin-ups.

Tuesday April 24th – 4.8 Miles in 58:56 pace average 12:17. 5 sets of 80 push-ups.

Wednesday April 25th –  Day Off.

Thursday April 26th – 12 Miles in 2:24:03  pace average 12:00. 3 sets of 30 squats.

Friday April 27th – Date night with mt Wife!

Felt tired this week. A couple of days I just did not feel the love.  In a Centurion race there will be a point during the race you will not feel the love. You can’t quit and become a Centurion. You have to walk thru the bad patches.

Training April 14th – 20th

This week 55.2 Miles, 10 hours 58 minutes 01 seconds. pace average 11:56. 7332 Calories

Saturday April 14th – 4.8 Miles in 55:47 pace average 11:37. 5 sets of 80 push-ups. 30 minutes of Planks.

Sunday April 15th – 24 Miles in 4:46:36 pace average 11:56. 3 sets of 30 squats.

Monday April 16th – substituted working in my lawn.

Tuesday April 17th – 4.8 Miles in 57:52 pace average 12:03.

Wednesday April 18th – 12 Miles in 2:23:49 pace average 11:59. 3 sets of 30 squats.

Thursday April 19th – 4.8 Miles in 56:46 pace average 11:49. 4 sets of 6 chin-ups.

Friday April 20th – 4.8 Miles in 57:12 pace average 11:55.

Added a few more miles this last week. Add a few more next week. Starting to get excited about the U.S. Centurion qualifier in six weeks.  It helps that the Australian Centurion Qualifier is this weekend. Fun to track several fellow Centurions down under. Hard to believe that it has been two years since I walked in Australia.

Training April 7th – 13th

This week 50.4 Miles, 10 hours 01 minutes 28 seconds pace average 11:57. 6680 Calories

Saturday April 7th – 4.8 Miles in 55:57 pace average 11:39. 5 sets of 80 push-ups. 29 minutes of Planks.

Sunday April 8th – 24 Miles in 4:47:45 pace average 11:59. 3 sets of 30 squats.

Monday April 9th – 4.8 Miles in 56:36 pace average 11:48. 4 sets of 6 chin-ups.

Tuesday April 10th – 4.8 Miles in 57:16 pace average 11:56  5 sets of 80 push-ups.

Wednesday April 11th – 12 Miles in 2:23:54 pace average 11:59. 3 sets of 30 squats.

Thursday April 12th – Unscheduled day off.

Friday April 13th – Date night with my wife!

A great kick off to my 100 mile race in seven weeks at FANS. Add a little more mileage next week.

Training March 31st – April 6th

This week 26.4 Miles, 5 hours 13 minutes 37 seconds pace average 11:53.  3452 Calories

Saturday March 31st – 4.8 Miles in 57:03 pace average 11:53. 5 sets of 80 push-ups. 26 minutes of Planks.

Sunday April 1st – Easter with Family.

Monday April 2nd – 4.8 Miles in 57:08 pace average 11:54. 4 sets of 6 chin-ups.

Tuesday April 3rd – Unscheduled day off.

Wednesday April 4th – 12 Miles in 2:22:00 pace average 11:50. 3 sets of 30 squats.

Thursday April 5th – 4.8 Miles in 57:26 pace average 11:58. 4 sets of 8 chin-ups.

Friday April 6th – Date night with my wife!

WOW. I don’t know what to say about my training. I am suffering from lack of motivation. I am overlooking my upcoming races. Looking toward my race in New Zealand in October. Granted my Marathon in Oklahoma City in three weeks will just be for training. My race at FANS in June I do want to perform well. There is no pressure on me at FANS. Nothing to motivate me. Right now there are four international Centurions signed up. Six Centurions signed up total with 19 Centurion badges between them. It will be great to walk again alongside some of the Worlds best. It would be great to add my name to the United States Centurions that have finished multiple U.S. Centurion races. Eight weeks till FANS. Plenty of time to prepare. No more time to goof off. Time to add up some miles. I want to walk a second United States Centurion. That should be good motivation. Going to be fun!

Training March 24th – 30th

This week 38.2 Miles, 7 hours 26 minutes 40 seconds pace average 11:42. 5186 Calories

Saturday March 24th – Day Off.

Sunday March 25th – 26.2 Miles at the A2A Marathon in 5:03:18 pace average 11:35.

Monday March 26th – Rest day.

Tuesday March 27th – Another rest day. (Raining)

Wednesday March 28th – 12 Miles in 2:23:20 pace average 11:57.

Thursday March 29th – Family visiting for Easter.

Friday March 30th – Family visiting for Easter.

A very good walk at the A2A Marathon this last weekend. I managed a 12 mile walk on Wednesday. An extended race recovery was not my intention this week. I have been suffering with heel pain on my right foot for three weeks. Tendonitis where the tendon runs across the bone on my heel. I never take medicine for anything. As a result I never think about taking anything. Just let the pain run its course. Thursday I snapped out of my mental medicine block and took some advil. Took some more this morning (Friday). I am a new man. No pain. Like it never happened. Surprise! Medicine can help with overuse injuries.  Back to work next week.

2018 A2A Marathon

My fifth time to race this little point to point local marathon the A2A in Ardmore, Oklahoma. The race officials have announced that next years race will be the last A2A. I have mixed emotions. This is the only race I have done five years in a row. Hate to break my streak. I get to sleep in my own bed with a short drive to the race.  On the other side this is a tough hilly marathon. It is right in between Cowtown and Oklahoma City races. The extra recovery time after the Cowtown 50K would be nice.

This years race was close to perfect for weather. Cool, overcast and wind less than 15 mph. I made up my mind several weeks ago to use this race for training. No goal. Just walk a comfortable 26 mile training walk. That is just what I did. I hit the half way mark at 2:28. Fast enough for me to think about a sub five hour finish. I was still on pace at 20 miles. Then I got to the hills in the park. The very reason that makes this the toughest race I do each year. I did not push the pace. A couple of more important races coming up. Very happy with my training walk. Finished with 5:03:18. A 11:35 pace average. I consider that above average training.

I will race next years last A2A Marathon. Maybe save up my legs and try for a personal best. Oh I forgot. They will still have those hills at the end. Well sub five hour goal and call it good. Yes.

Oh I almost forgot. The last photo I am holding a pair of socks. I won those for third place in my age group. The perks of being 55.  My Grand Kids are holding me up post race. The perks of having Grand Kids.

Training March 17th – 23rd

This week 50.4 Miles, 10 hours 4 minutes 40 seconds pace average 12:00.  6421 Calories

Saturday March 17th – 4.8 Miles in 55:11 pace average 11:30. 5 sets of 80 push-ups. 29 minutes of Planks.

Sunday March 18th – 28 Miles in 5:42:33 pace average 12:14.  3 sets of 30 squats.

Monday March 19th – 4.8 Miles in 55:53 pace average 11:39. 4 sets of 7 chin-ups.

Tuesday March 20th – Unsheduled day off

Wednesday March 21st – 8 Miles in 1:34:01 pace average 11:45. 3 sets of 30 squats.

Thursday March 22nd – 4.8 Miles in 57:02 pace average 11:52. 5 sets of 80 push-ups. 26 minutes of Planks.

Friday March 23rd –  Date night with my Wife!

I decided last minute to take a little taper before my A2A Marathon this Sunday. I still don’t have a goal time. Just a nice supported long walk.

Training March 10th – 16th

This week 59.2 Miles, 11 hours 46 minutes 33 seconds. Pace average 11:57.  7693 Calories

Saturday March 10th – 4.8 Miles in 56:50 pace average 11:50. 5 sets of 80 push-ups. 26 minutes of Planks.

Sunday March 11th – 28 Miles in 5:42:36 pace average 12:14. 3 sets of 30 squats.

Monday March 12th – 4.8 Miles in 55:14 pace average 11:30. 4 sets of 6 chin-ups.

Tuesday March 13th – 4.8 Miles in 56:09 pace average 11:42.  5 sets of 80 push-ups. 26 minutes of Planks.

Wednesday March 14th – 12 Miles in 2:19:59 pace average 11:40. 3 sets of 30 squats.

Thursday March 15th – 4.8 Miles in 55:46 pace average  11:47. 4 sets of  7 chin-ups.

Friday March 16th – Date night with my wife!

Up to my full mileage this week. Great mileage and good speed. Very pleased with my training.  Repeat of this week next week.

Training March 3rd – 9th

This week 55.2 Miles, 11 hours 04 minutes 35 seconds, pace average 12:03. 7057 Calories

Saturday March 3rd – 4.8 Miles in 57:13 pace average 11:55. 5 sets of 80 push-ups. 26 minutes of Planks.

Sunday March 4th – 24 Miles in 4:57:19 pace average 12:23. 3 sets of 30 squats.

Monday March 5th – 4.8 Miles in 55:54 pace average 11:39. 4 sets of 6 chin-ups.

Tuesday March 6th – 4.8 Miles in 56:27 pace average 11:46. 5 sets of 80 push-ups. 24 minutes of Planks.

Wednesday March 7th – 12 Miles in 2:21:58 pace average 11:50.  3 sets of 30 squats.

Thursday March 8th – 4.8 Miles in 55:43 pace average 11:37. 4 sets of 6 chin-ups.

Friday March 9th – Date night with my wife!

I’m back! What a great week of walking. Sunday’s 24 miler was tough. I could still feel last weeks 50K in my legs. The rest of the week just got better and better. I am a Man with a Plan now. The Plan: 100 Miles at FANS in twelve weeks. I will be ready. Going to be Fun!

Training February 24th – March 2nd

This week 31.0 Miles, 6 hours 1 minute 19 seconds pace average 11:37. 4311 Calories

Saturday February 24th – My 55th Birthday in Fort Worth, Texas

Sunday February 25th – 31.0 Miles at the Cowtown 50K in 6:01:19 pace average 11:37

Monday February 26th – Recovery day

Tuesday February 27th – Recovery day

Wednesday February 28th – Day off

Thursday March 1st – Day Off

Friday March 2nd – Date night with my wife!

My third year in a row to race the Cowtown 50K. I raced much better than I would have ever guess with all the days training I missed. My legs and rear were very sore after.  I hate I missed that 6 hour mark. Now I have that monkey off my back. Took the rest of the week off. I have 13 weeks to prepare for the 24 hour race at FANS. Plenty of time with my mileage base. Time to refocus. Quit goofing off and get to work.

 

2018 Cowtown 50K

Mine and My wife’s favorite race every year. The Cowtown Ultra Marathon. A nice 50K thru and around Fort Worth. Lots of Texas hospitality and great Texas food. Another reason I enjoy my Fort Worth race is it always around my Birthday. This year I raced in a new age group. 55-60 years olds. Where has the time gone? No way I can be 55 years old.

Perfect weather for this year’s race. After a whole week of rain. A two day Ice storm at home. Race morning was a perfect 47 degrees. Sunny, light wind. Warmed up to around 65. I have never walked a 50K in over 6 hours. I have never missed as much training as I have so far this year. As I have gotten older I have developed an aversion to cold. As a result I tend to skip very cold training days. So I arrived in Fort Worth undertrained. My only goal this year is New Zealand in October. A 31 mile walk in Fort Worth would be a perfect kickoff to my New Zealand 100 mile training. No matter the time. I needed the miles.

I lined up behind the 6 hour pace group at Cowtown. The plan was to hang with them as long as I could. I have never used a pace group that raced like I want to race. Of course they never will, because they run, I walk. This group was the best I have used. I would struggle to keep up. A sub 11 minute pace. When we got to a water stop the pace group would stop. I didn’t. Drink on the fly. They would catch back up and pass me before the next stop. This worked very well for me. I walked very well till mile 28. My group left me behind. I was powerless to do anything about it. Just walk the best I could. It was just for training after all. Turns out I missed my six hour goal by just over one minute.

Very pleased with my result at Cowtown. Legs and my butt a little sore this morning. Now I have kicked off my Centurion training. First stop the FANS 24 hour in Minneapolis this June. Two little Oklahoma marathons coming up. One each in March and April. Same plan with my Marathon as Cowtown. Training walks.

 

Training February 17th – 23rd

This week 33.6 Miles, 6 hours 32 minutes 00 seconds, Pace average 11:40. 4358 calories

Saturday February 17th – 4.8 Miles in 55:05 pace average 11:29. 5 sets of 80 push-ups. 26 minutes of Planks. .

Sunday February 18th – 20.0 Miles in 3:56:32 pace average 11:50.  3 sets of 30 squats

Monday February 19th – 4.8 Miles in 56:16 pace average 11:43. 4 sets of 8 chin-ups,

Tuesday February 20th – Unscheduled day off freezing rain.

Wednesday February 21st – Day off Ice storm.

Thursday February 22nd – 4 Miles in 44:06 pace average 11:02.

Friday February 23rd – Trip to Fort Worth for the Cowtown Ultra Marathon

Oh my. I am way underprepared for this weekends 50K. Going to use this race as the kickoff to my FANS Centurion walk training. Just have fun and a good walk. My ONLY goal is New Zealand.

Training February 10th – 16th

This week 33.6 Miles, 6 hours 21 minutes 34 seconds, Pace average 11:22. 4473 calories

Saturday February 10th – 4.8 Miles in 54:59 pace average 11:27.  5 sets of 80 push-ups. 26 minutes of Planks.

Sunday February 11th – 12.0 Miles in 2:14:34 pace average 11:13. 3 sets of 30 squats

Monday February 12th – 4.8 Miles in 52:43 pace average 10:59. 4 sets of 8 chin-ups,

Tuesday February 13th – 12.0 Miles in 2:19:19 pace average 11:37. 5 sets of 80 push-ups. 3 sets of 30 squats.

Wednesday February 14th – Valentine Dinner with my Wife.

Thursday February 15th – Unscheduled day off.

Friday February 16th – Date Night with my Wife!

I mixed up my workout a little this week. It was just too cold Sunday morning for my planned long walk. I walked 2 – 12 milers this week. One week to the Cowtown 50K in Fort Worth, Texas. My goal is to finish under 6 hours. I will not have to worry about being overtrained. Looks like I am doing one of those long tapers. I am going to have to get my act together after Cowtown. Still plenty of time to get ready for The United States Centurion Qualifier in June.

 

 

Training February 3rd – 9th

This week 49.6 Miles, 9 hours 36 minutes 01 seconds, Pace average 11:37. 6368 calories

Saturday February 3rd – 4.8 Miles in 53:59 pace average 11:15. 5 sets of 80 push-ups. 26 minutes of Planks.

Sunday February 4th – 28.0 Miles in 5:26:51 pace average 11:40. 3 sets of 30 squats

Monday February 5th – 4.8 Miles in 54:55 pace average 11:27. 4 sets of 9 chin-ups,

Tuesday February 6th – Unscheduled day off.

Wednesday February 7th – 12.0 Miles in 2:20:16 pace average 11:41. 3 sets of 30 squats

Thursday February 8th – Unscheduled day off.

Friday February 9th – Date Night with my Wife!

Felt tired this week. Took a couple of days off. I got in my two long days. That is good thing. Back to the regular schedule next week.

Training January 27th – February 2nd

This week 55.2 Miles, 10 hours 21 minutes 21 seconds, Pace average 11:16.  7285 calories

Saturday January 27th – 4.8 Miles in 54:33 pace average 11:22. 5 sets of 78 push-ups. 25 minutes of Planks.

Sunday January 28th – 24.0 Miles in 4:29:38 pace average 11:14.  3 sets of 30 squats

Monday January 29th – 4.8 Miles in 54:48 pace average 11:25. 4 sets of 9 chin-ups,

Tuesday January 30th – 4.8 Miles in 53:34 pace average 11:10. 5 sets of 80 push-ups. 22 minutes of Planks.

Wednesday January 31st – 12.0 Miles in 2:15:06 pace average 11:15. 3 sets of 30 squats

Thursday February 1st – 4.8 Miles in 53:42 pace average 11:11. 4 sets of 9 chin-ups,

Friday February 2nd – Date Night with my Wife!

Easily the fastest week of training I have ever had. You know what the Ultra Walk Training Book says. “When you are setting personal best times during training, it is time to increase the distance.” That is what I will do next week. 28 miler on Sunday.

Training January 20th – 26th

This week 55.2 Miles,10 hours 30 minutes 12 seconds, Pace average 11:25. 7384 calories

Saturday January 20th – 4.8 Miles in 51:25 pace average 10:43. 5 sets of 78 push-ups. 25 minutes of Planks.

Sunday January 21st – 24.0 Miles in 4:38:33 pace average 11:36. 3 sets of 30 squats

Monday January 22nd – 4.8 Miles in 54:28 pace average 11:21. 4 sets of 8 chin-ups,

Tuesday January 23rd – 4.8 Miles in 54:48 pace average 11:25. 5 sets of 78 push-ups. 21 minutes of Planks.

Wednesday January 24th – 12.0 Miles in 2:18:08 pace average 11:31. 3 sets of 30 squats

Thursday January 25th – 4.8 Miles in 52:25 pace average 11:01. 4 sets of 9 chin-ups,

Friday January 26th – Date Night with my Wife!

I have had a great comeback week. Good speed. Ok endurance. Very encouraged.

Training January 13th – 19th

This week 9.6 Miles, 1 hours 52 minutes 02 seconds, Pace average 11:41.  1187 calories

Saturday January 13th – Time with Family

Sunday January 14th – Time with Family

Monday January 15th – Time with Family

Tuesday January 16th – 4.8 Miles in 56:42 pace average 11:49. 5 sets of 78 push-ups. 21 minutes of Planks. 2 rounds boxing the little Rotund Bag.

Wednesday January 17th – Unscheduled day off.

Thursday January 18th – 4.8 Miles in 55:20 pace average 11:32.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag

Friday January 19th – Date Night with my Wife!

My Mom’s passing has set back my training. Back up to full distance this next week. How fast I regain my speed will determine my race goal. I have five weeks to prepare for the Cowtown 50K.

Training January 6th – 12th

This week 50.4 Miles, 9 hours 42 minutes 26 seconds, Pace average 11:34.  6426 calories

Saturday January 6th – 4.8 Miles in 53:40 pace average 11:11.  5 sets of 78 push-ups. 23 minutes of Planks. 2 rounds boxing the little Rotund Bag.

Sunday January 7th – 24.0 miles in 4:40:43 pace average 11:42. 3 sets of 30 squats

Monday January 8th – 4.8 Miles in 54:40 pace average 11:23. 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag

Tuesday January 9th – 4.8 Miles in 55:13 pace average 11:30. 5 sets of 78 push-ups. 21 minutes of Planks. 2 rounds boxing the little Rotund Bag.

Wednesday January 10th – 12.0 Miles in 2:18:10 pace average 11:31. 3 sets of 30 squats

Thursday January 11th – Unscheduled Day Off

Friday January 12th – Time with my family.

My Mom passed away Thursday after complications from open heart surgery back in November. I will not be racing in Louisiana. I will get back to training as soon as I can.

Training December 30th – January 5th

This week 50.4 Miles, 9 hours 34 minutes 05 seconds, Pace average 11:24. 6618 calories

Saturday December 30th – 4.8 Miles in 54:58 pace average 11:27. 5 sets of 78 push-ups. 21 minutes of Planks

Sunday December 31st – Unscheduled day off. Cold with snow.

Monday January 1st – 24.0 Miles in 4:32:17 pace average 11:21.  3 sets of 30 squats.

Tuesday January 2nd – 4.8 Miles in 56:26 pace average 11:45. 5 sets of 78 push-ups. 21 minutes of Planks

Wednesday January 3rd – 12.0 Miles in 2:15:26 pace average 11:17.  3 sets of 30 squats

Thursday January 4th – 4.8 Miles in 54:58 pace average 11:27. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag

Friday January 5th – Date Night with my Wife!

Another great week of Training. Started my 2018 off with a bang. This is going to be a good year for me. A little slower next week as I prepare for the Louisiana Marathon.

December 2017 Mileage

DECEMBER 19 DAYS 185.6 MILES

November 20 Days 157.6 Miles
October 13 Days 146.5 Miles
September 22 Days 215.2 Miles
August 26 Days 253.6 Miles
July 26 Days 245.6 Miles
June 12 Days 170.4 Miles
May 26 Days 206.4 Miles
April 26 Days 233.4 Miles
March 24 Days 183.8 Miles
February 24 Days 196.6 Miles
January 27 Days 251.8 Miles

TOTAL 2017 265 DAYS 2446.5 MILES

TOTAL.  2013  –  2017   1436 DAYS 11561.0 MILES

Training December 23rd – 29th

This week 55.2 Miles, 10 hours 31 minutes 59 seconds, Pace average 11:27.  7150 calories

Saturday December 23rd – 4.8 Miles in 54:50  pace average 11:25. 5 sets of 78 push-ups.

Sunday December 24th –  4.8 Miles in 54:27 pace average 11:21.  4 sets of 8 chin-ups.

Monday December 25th –  24.0 miles in 4:39:09 pace average 11:38.  3 sets of 30 squats

Tuesday December 26th – 4.8 Miles in 55:56 pace average 11:39. 5 sets of 78 push-ups. 21 minutes of Planks

Wednesday December 27th – 12.0 Miles in 2:13:21 pace average 11:07. 3 sets of 30 squats. One of those magical walks you wish you had more often. Felt like I was floating.

Thursday December 28th – 4.8 Miles in 54:17 pace average 11:19. 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Friday December 29th – Date Night with my Wife!

A Great week of training. Excited about my 2018 race season. Yea! Going to be fun!

Training December 16th – 22nd

This week 45.6 Miles, 8 hours 58 minutes 12 seconds, Pace average 11:49.  5871 calories

Saturday December 16th – Unscheduled day off.

Sunday December 17th – 24.0 miles in 4:47:18 pace average 11:58.  3 sets of 30 squats

Monday December 18th – Unscheduled day off.

Tuesday December 19th – 4.8 Miles in 55:49 pace average 11:38. 5 sets of 78 push-ups. 21 minutes of Planks

Wednesday December 20th – 12.0 Miles in 2:19:33 pace average 11:38. 3 sets of 30 squats

Thursday December 21st – 4.8 Miles in 55:33 pace average 11:34. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag

Friday December 22nd – Date Night with my Wife!

Still adding up miles as I can. Starting next week my schedule will settle back into normal. Three weeks to the Louisiana Marathon.

Training December 9th – 15th

This week 33.6 Miles, 6 hours 38 minutes  41 seconds, Pace average 11:52.  4367 calories

Saturday December 9th – 4.8 Miles in 57:21 pace average 11:57. 5 sets of 78 push-ups. 21 minutes of Planks

Sunday December 10th – 24.0 miles in 4:45:49 pace average 11:55. 3 sets of 30 squats

Monday December 11th – Unscheduled day off.

Tuesday December 12th – 4.8 miles in 55:31pace average 11:34. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag

Wednesday December 13th – Unscheduled day off.

Thursday December 14th – Grand Kids Christmas Program

Friday December 15th – Date Night with my Wife!

A much reduced mileage week. The Holidays and Work. I will try and do better next week. The week after that for sure.

 

Training December 2nd – 8th

This week 46.4 Miles, 8 hours 59 minutes 54 seconds, Pace average 11:39. 6152 calories

Saturday December 2nd – 4.8 Miles in 55:10 pace average 11:30.  5 sets of 78 push-ups. 21 minutes of Planks

Sunday December 3rd – 20.0 miles in 3:51:56 pace average 11:36.  3 sets of 30 squats

Monday December 4th – 4.8 Miles in 54:10 pace average 11:17.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag

Tuesday December 5th – Unscheduled day off.

Wednesday December 6th – 12.0 Miles in 2:22:52 pace average 11:54. 3 sets of 30 squats

Thursday December 7th – 4.8 Miles in 55:47 pace average 11:37.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag

Friday December 8th – Date Night with my Wife!

Another strong workout week. Keep building up my mileage. Long distance walking success is all about time on your feet. Walk those miles.

November 2017 Mileage

NOVEMBER 20 DAYS 157.6 MILES

October 13 Days 146.5 Miles
September 22 Days 215.2 Miles
August 26 Days 253.6 Miles
July 26 Days 245.6 Miles
June 12 Days 170.4 Miles
May 26 Days 206.4 Miles
April 26 Days 233.4 Miles
March 24 Days 183.8 Miles
February 24 Days 196.6 Miles
January 27 Days 251.8 Miles

Total 2017 246 Days 2260.9 Miles