My 2018 Goal

The Persian King Darius during The Persian Wars against the Athenians appointed a slave to remind him every day, “Master, remember the Athenians!”  Darius did not want to forget what happened to him in Greece. He wanted that fire inside him to Burn!

That is how I feel about New Zealand. I want that fire to conquer the New Zealand Centurion to burn inside me. I want to remember everyday. Everything I eat. Every training step I take in preparation. Every push-up, chin-up and squat. Every minute of planks. I am going back to New Zealand. I will add that last Centurion badge to my collection.

My Goal for 2018.

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

Going to be Fun!

I have a January marathon in Louisiana. The 50k at Cowtown in February. (Both of my previous 50K’s have been sub 6 hour. I will continue that trend.) March and April Oklahoma Marathons. In June I return to the United States Centurion qualifier. Add another 100 mile finish in Minneapolis. After the FANS 24 hour I will move to the 400 meter track for all my long walks. I will train for every possible scenario in New Zealand. There will be no surprises. I will be ready. Remember New Zealand.

Training November 11th – 17th

This week 29.6 Miles, 6 hours 07 minutes 19 seconds, Pace average 12:25. 3424 calories

Saturday November 11th – 4.8 Miles in 1:01:01 pace average 12:43. 5 sets of 70 push-ups. 17 minutes of Planks

Sunday November 12th – 8.0 miles in 1:37:52 pace average 12:14. 3 sets of 30 squats

Monday November 13th – Unscheduled day off.

Tuesday November 14th – 4.8 Miles in 59:25 pace average 12:23. 4 sets of 6 chin-ups.

Wednesday November 15th – Unscheduled day off.

Thursday November 16th – 12.0 Miles in 2:29:00 pace average 11:25. 3 sets of 30 squats

Friday November 17th – Date Night with my Wife!

My work is always busy around the Holidays. Smoked Meat Business. I just get in a workout when I can. Makes it hard to stick to a schedule. As a result my Louisiana Marathon will suffer the first part of January. However I had already decided that my Marathon season was for training. The only race I am looking ahead towards is The United States Centurion Qualifier at FANS in June. Just going to add up mileage as I get a chance.

Training November 4th – 10th

This week 30.4 Miles, 6 hours 23 minutes 30 seconds, Pace average 12:37. 3349 calories

Saturday November 4th – 4.8 Miles in 59:57 pace average 12:29.  5 sets of 65 push-ups. 15 minutes of Planks

Sunday November 5th – 8.0 miles in 1:40:51 pace average 12:36.  3 sets of 25 squats

Monday November 6th – 4.8 Miles in 59:29 pace average 12:23. 3 sets of 6 chin-ups, 3 rounds boxing the heavy bag

Tuesday November 7th – 4.8 Miles in 1:01:04 pace average 12:43. 5 sets of 65 push-ups. 15 minutes of Planks

Wednesday November 8th – 8.0 Miles in 1:42:08 pace average 12:46. 3 sets of 25 squats

Thursday November 9th – Unscheduled Day Off

Friday November 10th – Date Night with my Wife!

Slowly building up my mileage. Feels good to get back to work. A few more miles this next week.

Training October 28th – November 3rd

This week 14.4 Miles, 2 hours  53 minutes 41 seconds, Pace average 12:04. 1805 calories

Saturday October 28th – Day Off

Sunday October 29th – 4.8 miles in 57:08 pace average 11:54.  3 sets of 25 squats

Monday October 30th – 4.8 Miles in 56:49 pace average 11:50. 3 sets of 6 chin-ups, 3 rounds boxing the heavy bag

Tuesday October 31st – Day Off

Wednesday November 1st – 4.8 Miles in 59:44 pace average 12:27. 5 sets of 65 push-ups.

Thursday November 2nd – Day Off

Friday November 3rd – Date Night with my Wife!

My wife and I have been living in a 22 foot travel trailer since the first week in July. We did a complete remodel of our home. It is now finished on the inside. We can now move back in. Yea! I have been taking advantage of this down time from walking to move boxes and furniture. A nice little break and change of pace. Moving is a good physical workout. My life is about to be back to normal. Normal for me is walking six days per week. Starting that routine back this Saturday. I enjoyed the down time. Now I am ready to get back to work. Ten weeks to my first race of the 2018 season. The Louisiana Marathon. I am just looking for a simple sub five hour marathon. In fact that is all I am looking for at all three of next springs marathons. A sub six hour at my 50K in February. Just using these races for training. Just nice supported training  walks. No taper and no recovery. My Goal is to return to the United States Centurion qualifier at FANS in June ready to walk 100 miles. FANS is my goal race for 2018. I need to get my confidence back. My results at FANS will determine my Goal for fall. Could that be a return to New Zealand? That is what I plan to determine. Going to be fun.

 

October 2017 Mileage

OCTOBER 12 DAYS 138.5 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 225 Days 2095.3 Miles

Training October 21st – 27th

This week 14.4 Miles, 2 hours 55 minutes 51 seconds, Pace average 12:13.  1758 calories

Saturday October 21st – Day Off.

Sunday October 22nd – Day Off

Monday October 23rd – 4.8 Miles in 57:58 pace average 12:05. 4 sets of 6 chin-ups.

Tuesday October 24th – 4.8 Miles in 58:43 pace average 12:14. 5 sets of 65 push-ups, 15 minutes of Planks.

Wednesday October 25th – Day Off

Thursday October 26th – 4.8 Miles in 59:10 pace average 12:19.  3 sets of 25 squats.

Friday October 27th – Date Night with my Wife!

Still in my slow recovery. Start building up mileage this next week.

Training October 14th – 20th

This week 14.4 Miles, 2 hours 56 minutes 12 seconds, Pace average 12:15.  1677 calories

Saturday October 14th – Day Off

Sunday October 15th – Day Off

Monday October 16th – 4.8 Miles in 59:02 pace average 12:18.

Tuesday October 17th – 4.8 Miles in 58:54  pace average 12:16. 5 sets of 65 push-ups, 15 minutes of Planks

Wednesday October 18th – Day Off

Thursday October 19th – 4.8 Miles in 58:15 pace average 12:08. 3 sets of 6 chin-ups.

Friday October 20th – Date Night with my Wife!

Back to work. Slowly get back up to speed. I have 12 weeks to prepare for the Louisiana Marathon. My personal fastest marathon was at this race in 2015.

Training October 7th – 13th

This week 82.51 Miles, 19 hours 30 minutes 30 seconds, Pace average 14:12. 7006 calories

Saturday October 7th – Start of the New Zealand Centurion Qualifier

Sunday October 8th – 82.51 miles in 19:30:30 pace average 14:12.

Monday October 9th – Touring New Zealand

Tuesday October 10th – Toured New Zealand, Caught late flight, Arrived in Dallas all on the same day.

Wednesday October 11th – Day Off

Thursday October 12th – Day Off

Friday October 13th – Date Night with my Wife!

I actually feel good. I still have this sinus infection. Looking forward to training again this next week. I think it is a good sign that recovery was so quick. Tells me I was race ready. No burn out post race is good. Start to prepare for my late winter and spring marathon season.

 

 

 

My thoughts after a failed Centurion attempt.

I wrote this on the plane coming home from New Zealand. The sting of disappointment was still flowing through my veins. Muscles are more sore after failure. Even the food does not taste as good. I don’t like it.

I will start with what I knew pre race. The race was on a synthetic track. In lane one. 400 meters each lap. I found Centurion success on the track in Australia. I was well trained. I had a great taper and was fully rested. I am well experienced with Centurion walks. I have travelled internationally four times and found success at each race. I slept more pre race than I ever have. I had developed a sinus infection almost exactly one week before the race. I was on an antibiotic. I was better but not recovered.

What I know during the race. I started out strong. My intended pace was to walk each lap in 3 minutes 20 seconds. I was a little ahead of my intended pace. I felt very good. At the first direction change at four hours the judge told me I had a left lean. At the eight hour direction change I was out of gas. I drank a Coke and got a nice boost. Only thing hurting was my left big toe. I will lose that toe nail. I have always had this problem in long races. When tired my toe bends upward. Hits the top of my shoe. Boom kills the nail. I just walk through the pain. I ate good and drank regularly during the race. By the twelve hour mark it had been raining for two hours. I was struggling to hold a sub 3 minute 50 second pace. After two hours in the rain I put on my rain jacket. Our race judge told us no break in the rain was expected all night. At eighteen hours I was still on pace to make centurion. I would have to maintain 3 minute 55 second splits to just beat the 24 hour clock. I was able to hold that pace till hour nineteen. Just into my next hour I was shocked to see 4 minutes 10 seconds on my watch after a lap. Same hard fought effort but slower result. I had nothing left physically to walk any faster. If I could not hold pace there was a zero chance I could pick up any lost time.

What happened next is something I have never done before. Never considered before. I pulled the plug. Five hours is a long time to play the fall behind pace, catch up pace game. I Walked a very slow stiff lap and told the timing tent I was done. I just could not go on. Not for five hours. After I quit so did my body. I suffered from mild hypothermia, body aches and cramps. I laid on the floor completely spent and violently shaking. With medical advice my Wife was able to get me to a point where I could at least leave for a warm bed. Knowing what I know now. The smart move would have been to pull out earlier in the race. Tough call when you have so much invested in training and a strong desire for success. I need to learn how to read the warning signs. Some races you are not going to be able to finish. Save your body for another day. There will always be another race. Something you can only learn through experience.

So what happened? Could the sinus infection have been my undoing? I have leaned at several long races over the years. Never as early as in this race. Is leaning our bodies way of telling us something is not right? I had not recovered from my sinus infection. While better it had not run its course. Post race it has been the worst ever. Making the fourteen hour flight home almost unbearable. Without a doubt the race did not help it. I had no energy after eight hours. The back of my legs felt unusually tight and I had no drive. I never got cold even when wet. I tend to race hot. The rain had little affect on my race. Even wet socks caused no blisters. I did have bad shaffing between my thighs.

In summary. I had never thought of a Centurion race as being hard. That is till I had a hard Centurion race. I had early and often Centurion success. I realize now I was very lucky. These races are hard. They are very hard. You must be trained. You must properly recover from training. You must be mentally strong. You must be healthy. You must be rested. You are going to need a little outside luck (weather, course, no blisters, good support). If there is a break down in any of these your Centurion will be in jeopardy.

I was not healthy. My sinus infection left me weak. This weakness showed up early as a lean. Leaning starts to have an affect on your bio mechanics. You are working harder. Makes holding the pace harder. Working harder burns through your energy supply. A chain reaction that leads to failure. Success was doomed.

Going forward. For several years now I have raced and tracked Centurion races all over the world. I have walked with and met many Centurions. We have a good network for staying in touch. Many I am able to follow some of their training. It is a great Sisterhood/Brotherhood. I was always amazed when any Centurion walker pulled the plug on a new qualifier with enough time left to finish. I just could not imagine a scenario where I would not be able to finish late in the race. It has been the messages and personal notes received from these racers that has brought me the most comfort. As bad as this stings. As disappointed as I am. I now know much more about the race. I know much more about the people that attempt the race. This knowledge will make me better. It will make me more compassionate.

I am not quitting my goal. I still want to earn a number at every Centurion qualifier. New Zealand 2018. Maybe. I have a busy race year planned for 2018. A January marathon in Louisiana. 50K at Cowtown in February. March and April Marathons in Oklahoma. A return to the FANS 24 hour United States Centurion qualifier in June. If that all goes to suit me I will turn my eyes toward Auckland. Going to be fun.

 

2017 New Zealand Centurion Qualifier

The New Zealand Centurion Qualifier. October 7th – 8th at the AUT Millennium Stadium: Mairangi Bay, Auckland. This was the 20th Sri Chinmoy 6-12-24 hour track races. A very nice facility with a great support staff. Everyone ready to help and always with a smile. When you travel to Auckland you just expect rain and high wind. We were not disappointed. Rained for 14 hours. Half that time sideways. Lucky that the first third of the race started dry.

It was an honor to walk again with my Dutch friends. Antoine Hunting, Arie Kandelaars, Marco Bloemerts, Gertrude Achterberg, Trudy Geldhof.  That list of walkers plus myself  have a total of 16 Centurion badges. We were joined in the walk by New Zealander Damien Wood.

The race was on the 400 meter track. Many people have said, There is no way I could walk around and around a track. My last two Centurion races had features I did not like. One a long hill. One had paving stones. The track is a flat and consistent surface. I was looking forward to the track. My game plan was the same one I have had the most success with. A 13:30 pace. On the track that is around 3 minute 20 second per lap. I started a little faster than that. I felt great. At the four hour direction change I was already leaning to the left. I have been taking an antibiotic for a week for a sinus infection. I guess that might have left me a little weak. For a fact after eight hours I had no gas in the tank.

Well now I have seen the other side of a Centurion race. I have been VERY lucky to have done five Centurion races. Now I have seen the side where you have to swallow your pride and bale. One challenge in any long race is figuring splits in your head. I knew I needed 3:55 splits to make centurion the last six hours. When I crossed the mat with a 4:10 I knew I didn’t have a 3:40 in me. Can’t play that game for five hours. I pulled the plug at 82 miles. Where did I go wrong. Training was good. Slept each night before the race. Mentally tough. I have experience. It was not my day. It was an honor to watch my Dutch Friends Marco, Arie and Gertrude walk a tough race. They earned their New Zealand Centurion badge. Congratulations! So sad to watch Antoine, Trudy and Damien like myself struggle.

After I threw in the towel. To say I was in a bad way is a gross understatement. I had mild hypothermia. Thanks to Phillip Sharp. He saved me a trip to the hospital. Thanks to my wife Brenda. She feed me porridge like I was a little Baby violently shaking on the floor. My granddaughter is going to love that photo. Back at our B&B now. Can’t sleep. Can’t eat. I am VERY disappointed. To be honest I never considered failure. You have to be trained, you have to be healthy, you have to be positive to walk a Centurion. Just was not my day.

What’s next? Think I will take up ping pong.

The Good.

 Photo by Tracy Benjamin

The Bad.  Me not Gertrude or Arie.

 Photo by Phillip Sharp

The Ugly.

 Photo by Philip Sharp

Training September 30th – October 6th

This week 22.4 Miles, 4 hours 31 minutes 40 seconds, Pace average 12:08.  2826 calories

Saturday September 30th – 4.8 miles in 59:24 pace average 12:22

Sunday October 1st – 8 miles in 1:36:43 pace average 12:05

Monday October 2nd – 4.8 miles in 56:48 pace average 11:50.

Tuesday October 3rd – 4.8 miles in 58:46 pace average 12:15. Before leaving for the Airport

Wednesday October 4th – Lost this day over the international date line.

Thursday October 5th – Arrived in Auckland, New Zealand

Friday October 6th – Touring the North Island.

Looking very forward to my Centurion attempt here in Auckland tomorrow. The forecast is dry at the start. Excited.

September 2017 Mileage

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 213 Days 1956.8 Miles

Training September 23rd – 29th

This week 51.2 Miles, 10 hours 01 minutes 54 seconds, Pace average  11:46.  6881 calories

Saturday September 23rd – 4.8 miles in 56:49 pace average 11:50.  5 sets of 78 push-ups, 21 minutes of Planks

Sunday September 24th – 20 miles in 3:52:41 pace average 11:38.  3 sets of 30 squats

Monday September 25th – 4.8 miles in 57:11 pace average 11:55. 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday September 26th – 4.8 miles in 56:37 pace average 11:47. 5 sets of 78 push-ups, 21 minutes of Planks

Wednesday September 27th – 12 miles in 2:21:20 pace average 11:47. 3 sets of 30 squats

Thursday September 28th – 4.8 miles in 57:17 pace average 11:56.  4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday September 29th – Date night with my Wife!

Wow felt great all week. Used a couple of things I learned at racewalk school last week. Got better results. All the hard work is done. Just a short taper week and then race. I am ready.

Training September 16th – 22nd

This week 38.4 Miles, 7 hours 41 minutes 59 seconds,   Pace average 12:02. 4921 calories

Saturday September 16th – 4.8 miles in 57:23 pace average 11:57 during lunch of race walk school.

Sunday September 17th – Speradic walking at racewalk school.

Monday September 18th – 12 miles in 2:23:52 pace average 11:59.

Tuesday September 19th – 4.8 miles in 57:10 pace average 11:54.  5 sets of 78 push-ups, 21 minutes of Planks

Wednesday September 20th – 12 miles in 2:26:34 pace average 12:13. 3 sets of 30 squats

Thursday September 21st – 4.8 miles in 57:01 pace average 11:53.  4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Friday September 22nd – Date night with my Wife!

I have much to work on after my two days at the Racewalk Clinic. I will start after my Centurion race in New Zealand. Now would not be the time to start changing a bunch of stuff. I did miss my long walk on Sunday. This close to my race it is better to be a little under done than over cooked. The big important mileage has already been walked. Taper continues.

Training September 9th – 15th

This week 66.4 Miles, 13 hours 42 minutes 16 seconds. Pace average 12:23.  9020 calories

Saturday September 9th – 40 miles in 8:28:29 pace average 12:43.

Sunday September 10th – 4.8 miles in 55:51 pace average 11:38.

Monday September 11th – 4.8 miles in 57:02 pace average 11:53.  4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday September 12th – 4.8 miles in 57:19 pace average 11:56.  5 sets of 78 push-ups, 21 minutes of Planks

Wednesday September 13th – Business Trip

Thursday September 14th – 12 miles in 2:23:35 pace average 11:58. 3 sets of 30 squats

Friday September 15th – Orientation at Racewalk school

My 40 mile walk on Saturday felt easy to me. I am much better prepared going into New Zealand than I have ever been before a Centurion race. A good place to be in. Excited to attend racewalk school this weekend. Any thing I can learn to get more speed out of the same effort will be a plus.

Training September 2nd – 8th

This week 54.4 Miles, 11 hours 09 minutes 56 seconds, Pace average 12:19.  6434 calories

Saturday September 2nd – 4.8 miles in 58:00 pace average 12:05. 5 sets of 78 push-ups, 21 minutes of Planks

Sunday September 3rd – 28 miles in 5:48:33 pace average 12:27.  3 sets of 30 squats.

Monday September 4th – 4.8 miles in 58:50 pace average 12:15.  4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday September 5th – 4.8 miles in 58:32 pace average 12:12.  5 sets of 78 push-ups, 21 minutes of Planks

Wednesday September 6th – Took my Wife and Grandkids out for my Wife’s Birthday.

Thursday September 7th – 12 Miles in 2:26:01 pace average 12:10.  3 sets of 30 squats.

Friday September 8th – Date night with my Wife!

Just average for me this week. Nothing special. I am looking past my workouts toward my race. After tomorrow’s 40 mile walk I am looking forward to the start of my taper. I am ready to walk 100 miles in New Zealand.

 

 

August 2017 Mileage

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 191 Days 1741.6 Miles

Training August 26th – September 1st.

This week 59.2 Miles, 12 hours 03 minutes 48 seconds, Pace average 12:14.  7333 calories

Saturday August 26th – 4.8 miles in 57:53 pace average 12:04.  5 sets of 78 push-ups, 21 minutes of Planks

Sunday August 27th – 28 miles in 5:46:49 pace average 12:23. 3 sets of 30 squats.

Monday August 28th – 4.8 miles in 57:44 pace average 12:02.  4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday August 29th – 4.8 miles in 57:23 pace average 11:57.  5 sets of 78 push-ups, 21 minutes of Planks

Wednesday August 30th – 12.0 Miles in 2:28:37 pace average 12:23.  3 sets of 30 squats.

Thursday August 31st – 4.8 miles in 55:21 pace average 11:32. 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday September 1st – Date night with my Wife!

A better week of training this week. Felt much better. Two more weeks of the same then a slow taper. 5 weeks till New Zealand.

Training August 19th – 25th

This week 54:4 Miles, 11 hours 14 minutes 58 seconds, Pace average  12:25.   6567 calories

Saturday August 19th – 4.8 miles in 57:54 pace average 12:03.  5 sets of 78 push-ups, 21 minutes of Planks

Sunday August 20th – 28 miles in 5:52:05 pace average 12:34.  3 sets of 30 squats.

Monday August 21st – 4.8 miles in 58:04 pace average 12:06.  4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday August 22nd – Unscheduled Day Off.

Wednesday August 23rd – 12.0 Miles in 2:28:04 pace average 12:20.  3 sets of 30 squats.

Thursday August 24th – 4.8 miles in 58:50 pace average 12:15.  5 sets of 78 push-ups.

Friday August 25th – Date night with my wife!

I have felt tired this week. My pace has dropped off. No body ever said every week of training would be easy. Some times it just feels hard. Back to work tomorrow.

The Method to my Madness (Musings)

For my Centurion Race training I work hard to do all my training at a sub 12 minute 30 second per mile pace average. I find a sub 12 minute training pace average even better. I want my workouts to feel hard. The Reason. In a Centurion race I want to race at a 13 minute 30 second average pace. A 22 hour 30 minute finish. Much slower than I train. Although I have only averaged a little better than that pace once at the finish. I want the race pace to feel easy. I want the race to feel easier than a training session. It is a mental thing. If the pace feels easy then it is easy to hold. My goal is to get about an hour ahead of the clock. Around 66 miles at the 15 hour mark. With this cushion you are safe guarded against almost any problem that pops up the last third of the race. For me it is a given, I will slow down some the last third of the race. If I feel bad the last third I can slow all the way down to a 15 minute mile pace and still make Centurion. The one fact I have come to realize is, If you get behind the clock, catching up will not be an option late in the race. You have to walk 75 miles at 18 hours to have a chance. Bank some extra time early while you feel good. No so fast that the walk feels hard. Just fast enough to bank that extra hour. Train Hard, Race Easy.

Training for my First and even my second Centurion my thought was the more miles the better. I thought back2back training was the key. 28 miles on Saturday then 28 more miles on Sunday. Add up all the miles I could. Now for me 59 miles per week max plus strength training is enough, No back2backs. Training is wasted if you can not recover. Worse yet if you get injured. I could not recover from those back2back training walks. Ideal for me is a 14 week training session before my Centurion Race.  Now granted that is 14 weeks with an established 50 mile per week base. Two or three Marathons and/or 50k races mixed in. Not a Cold Start.  2 weeks of 51 miles per week. 2 weeks of 55 miles per week. 6 weeks of 59 miles per week. One 71 mile week four weeks before the race with a 40 mile long walk (Humble Pie Walk). Then a slow Taper down in mileage. 55 mile week, 51 mile week, 31 mile week, Race. Train Hard. Walk Those Miles but not so many you can’t recover.

I use to always watch my diet and weight. Very strict during training. Now I am strict during my Taper. Lots of miles takes lot of calories. Don’t put your body at a disadvantage during high mileage training. Eat well. Drop that extra 5 pounds during the taper before your race.

Training August 12th – 18th

This week 59.2 Miles, 12 hours 03 minutes 19 seconds, Pace average 12:14.  7293 calories

Saturday August 12th – 4.8 miles in 56:56 pace average 11:52. 5 sets of 78 push-ups, 21 minutes of Planks

Sunday August 13th – 28 miles in 5:48:09 pace average 12:26.  3 sets of 30 squats.

Monday August 14th – 4.8 miles in 58:10 pace average 12:07. 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday August 15th – 4.8 miles in 57:25 pace average 11:58. 5 sets of 78 push-ups, 21 minutes of Planks

Wednesday August 16th – 12.0 Miles in 2:26:50 pace average 12:14.  3 sets of 30 squats.

Thursday August 17th – 4.8 miles in 55:49 pace average 11:38. 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Friday August 18th – Date night with my Wife!

More hot humid training this week. Seven weeks till New Zealand. The New Zealand Centurion Qualifier on a nice flat track. 30 degrees cooler than here. Sounds like the perfect set up for success. You can’t wish it to happen. You have work for it.

Training August 5th – 11th

This week 59.2 Miles, 12 hours 01 minutes 06 seconds, Pace average 12:11.  7376 calories

Saturday August 5th – 4.8 miles in 57:21 pace average 11:56. 5 sets of 78  push-ups, 21 minutes of Planks

Sunday August 6th – 22.4 miles in 4:36:33 pace average 12:21.  3 sets of 30 squats. Thunderstorm shortened walk.

Monday August 7th – 10.4 miles in 2:04:15 pace average 11:57. 4 sets of 8 chin-ups. Made up Sundays missed mileage.

Tuesday August 8th – 4.8 miles in 58:05 pace average 12:07.  5 sets of 78 push-ups, 21 minutes of Planks

Wednesday August 9th – Unscheduled day off.

Thursday August 10th – 12.0 Miles in 2:27:15 pace average 12:16.  3 sets of 30 squats.

Friday August 11th – 4.8 miles in 57:35 pace average 12:00.  4 sets of 8 chin-ups.

I had to juggle my schedule this week. I prefer a set schedule. However when training for a Centurion race the schedule is not important. The miles and time on your feet is. Most beginners do not realize the toll walking 24 hours takes on your feet. Train those feet. Walk those miles.

Training July 29th – August 4th

This week 59.2 Miles, 12 hours 4 minutes 30 seconds, Pace average  12:15.  7308 calories

Saturday July 29th – 4.8 miles in 57:14 pace average 11:56.  5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 30th – 28 miles in 5:51:15 pace average 12:33.  3 sets of 30 squats.

Monday July 31st – 4.8 miles in 55:18 pace average 11:31.  4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday August 1st – 4.8 miles in 57:46 pace average 12:02.  5 sets of 77 push-ups, 21 minutes of Planks

Wednesday August 2nd – 12.0 Miles in 2:26:02 pace average 12:10. 3 sets of 30 squats.

Thursday August 3rd – 4.8 miles in 56:55 pace average 11:51. 4 sets of 8 chin-ups.

Friday August 4th – Date night with my Wife!

One of the best weeks of training I have had in a while. I have my focus and my drive back. My pace averages are coming down again. Every week in August will look just like this week. Everything but the pace average. Working hard to get that average below 12 minute miles.

July 2017 Mileage

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 165 Days 1488.0 Miles

Training July 22nd – 28th

This week 55.2 Miles, 11 Hours 17 minutes 38 seconds, Pace average 12:17.  6591 calories

Saturday July 22nd – 4.8 miles in 58:02 pace average 12:06.  5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 23rd – 24 miles in 4:58:22 pace average 12:26. 3 sets of 30 squats.

Monday July 24th – 4.8 miles in 57:24 pace average 11:58. 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday July 25th – 4.8 miles in 58:44 pace average 12:14. 5 sets of 76 push-ups, 21 minutes of Planks

Wednesday July 26th – 12.0 Miles in 2:28:24 pace average 12:22.  3 sets of 30 squats.

Thursday July 27th – 4.8 miles in 56:43 pace average 11:49.  4 sets of 7 chin-ups.

Friday July 28th – Date night with my Wife!

For the first time since the middle of February I don’t have any little nagging over use injuries. My legs feel perfect. No reason to change what is working for me.  August will be my Biggest Mileage Month of the year. By the end of August I will be ready for another 100 mile attempt.

Training July 15th – 21st

This week 55.2 Miles, 11 hours 30 minutes 42 seconds, Pace average 12:31.  6341 calories

Saturday July 15th – 4.8 miles in 58:48 pace average 12:15. 5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 16th – 24 miles in 5:07:46 pace average 12:49.  3 sets of 30 squats.

Monday July 17th – 4.8 miles in 57:44 pace average 12:02. 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday July 19th – 4.8 miles in 58:04 pace average 12:06. 5 sets of 75 push-ups, 21 minutes of Planks

Wednesday July 19th – Unscheduled day off.

Thursday July 20th – 12 miles in 2:28:35 pace average 12:23.  3 sets of 30 squats.

Friday July 21st – 4.8 miles in 59:45 pace average 12:27. 4 sets of 8 chin-ups.

Another good week of training. Keep building up that mileage. Eleven weeks till New Zealand.

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.