Monthly Archives: August 2015

August 2015 Mileage

August 27 Days 265.6 miles

July 25 Days 211.5 miles
June 22 Days 244.8 miles
May 26 Days 260.8 miles
April 25 days 212.6 miles
March 26 Days 238.5 miles
February 24 Days 184.0 miles
January 26 Days 181.4 miles

Total 2015 201 days 1799.2 miles

Strength Training

Without a doubt A Centurion requires lots of training Miles. A lot of time on your feet.  I attribute part my success to strength training. I use Planks, push-ups, chin-ups and goblet squats.  I do each of these exercises twice a week.  Core work drives the engine. Strong arms drive your legs.

PLANKS  Currently I do 21 minutes of planks.   First set: 3 minute front plank, 1 minute 45 second right side plank, 1 minute 45 second  left side plank.  Second set is a repeat of set one. Third set an 8 minute front plank.  This last set is perfect training for your mind. Don’t cut this last set short. Train your mind. The job is not finished till you are done.

PUSH-UPS  Currently I do 5 sets of 75 push-ups.  I train on a eight tenths of a mile road loop. I do a set of push-ups at the start/ finish line at the end of each of the first five loops.

CHIN-UPS  Currently I do 4 sets of 9 chin-ups. You can feel chin-ups in almost every muscle you have.  I enjoy Boxing. I work the Heavy Bag for a round between Chin-up sets.

GOBLET SQUATS  Currently I do 3 sets of 30 Squats with a 20 pound kettle ball. My knees are the weak link to my walking. Squats help build up the strength in your knees.

Note: I did not start out with these numbers. I built up to this point over a three year period.  When a workout gets easy for a month, I don’t have a race coming up in more than 4 weeks, I move up the number of reps.

My Regular weekly schedule looks like this:

Saturday: 4.8 miles, 5 sets of 75 push-ups, 21 minutes of Planks
Sunday: 24 miles,  3 sets of 30 Squats
Monday: 4.8 miles, 4 sets of 9 chin-ups
Tuesday: 4.8 miles, 5 sets of 75 push-ups, 21 minutes of Planks
Wednesday: 12 Miles, 3 sets of 30 squats
Thursday: 4.8 miles, 4 sets of 9 chin-ups
Friday: Day Off

When I am recovering post race or starting a taper two weeks before a race. 20 miles on Sunday.

The weekend before a race only 8 miles on Sunday. I also drop the strength training starting on Tuesday. Drop the daily miles to 4.8 miles on Wednesday and 4 Miles on Thursday. You want to arrive at your race rested.

When I have a long gap between races. 28 miles on my Sunday walk.

I do a 4 tenths of a mile warm up with leg and body loose drills before each walk.  A 4 tenths mile cool down and stretches after each walk.

Becoming a Centurion is no accident. You have to work for it.

LTP

Training August 22nd – 28th

This Week 55. 2 Miles

Saturday August 22nd – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Sunday August 23rd – 24 Miles in 4:49:11.  3 sets of 30 squats. One of those magical walks. Felt smooth as silk.

Monday August 24th – 4.8 Miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag

Tuesday August 25th – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Wednesday August 26th – 12 miles in 2:37:51.  3 sets of 30 squats.

Thursday August 27th – 4.8 Miles, 4 sets of 10 chin-ups. 3 rounds boxing the heavy bag.

Friday August 28th – Date night with my Wife!

I keep adding up the miles. Everything is going so smooth I had to expect a problem.  Runners knee on my left leg.  I wear two pair of shoes training. I rotate these every day. Fresh shoes every workout. I throw these out and get two new pair every 4 months. This has worked for me for over two years.  This week I jumped the gun on getting into new shoes.  Guess what. My knee problem went away. Now that I have increased my mileage, four month is to long for my training shoes. I will now trade out every three months. Surprised I had to get a sore knee to figure this out. Thirteen weeks to the UltraCentric 24 Hour.

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Training August 15th – 21st

This Week 66.4 Miles

Saturday August 15th – 20 miles LSD in 4:09:19.  5 sets of 66 push-ups, 21minutes of Planks

Sunday August 16th – 20 Miles LSD in  4:10:05. On the high school track. 3 sets of 30 squats.

Monday August 17th – 4.8 Miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag

Tuesday August 18th – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Wednesday August 19th – 12 miles in 2:21:29.  3 sets of 30 squats.

Thursday August 20th – 4.8 Miles, 4 sets of 10 chin-ups. 3 rounds boxing the heavy bag.

Friday August 21st – Date night with my Wife!

My back to back 20 mile walks this week were a success.  I did the second walk on a local high school track. I loved the track. Smooth, soft and flat. After 12 miles however I felt the tiredness in my knees. I don’t think it was the track. Most likely was because of the 20 miles the day before. That is the whole idea behind B2B workouts. Learn to use tired legs.  Looking way ahead.  I booked a room for three nights in Redcar, England for August 2016. The 105th British Centurion happens to be in the same town at the same time.  Funny coincident.

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Training August 8th – 14th

This Week 55. 2 Miles

Saturday August 8th – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Sunday August 9th – 24 Miles LSD in  5:16:04.  3 sets of 30 squats. Easily the hottest walk I have ever done.

Monday August 10th – 4.8 Miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag

Tuesday August 11th – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Wednesday August 12th – 12 miles in 2:27:58.  3 sets of 30 squats.

Thursday August 13th – 4.8 Miles, 4 sets of 10 chin-ups. 3 rounds boxing the heavy bag.

Friday August 14th – Date night with my Wife!

Another Great high mileage workout week.  My new improved race walk style is starting to pay off. It is very smooth. Feels effortless. I think I am on the right track.  Something new this next week. A Back to back on Saturday and Sunday. I am going to try 20 miles each day. The Sunday 20 miler I will walk on a local track.  Time to get use to that surface.  The 100 miles in 24 hour in Australia is on a track.

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Training August 1st – 7th

This Week 55. 2 Miles

Saturday August 1st – 4.8 miles, 5 sets of 64 push-ups, 20 minutes of Planks

Sunday August 2nd – 24 Miles LSD in  5:12:55. 3 sets of 25 squats.

Monday August 3rd – 4.8 Miles, 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag

Tuesday August 4th – 4.8 miles, 5 sets of 65 push-ups, 20 minutes of Planks

Wednesday August 5th – 12 miles in 2:29:31.  3 sets of 25 squats.

Thursday August 6th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday August 7th – Date night with my Wife!

One of the best training weeks I have ever had. High mileage in typical early August Oklahoma heat. One of those weeks you could feel the gains in fitness.  Summer is the time to train hard. The air is harder to breath. Makes your lungs more efficient. Your body uses blood to cool its self. Less blood to working muscles. Makes your muscles more efficient. Don’t hate hot summer training.  Just look forward to the way you race in the fall.  More of the same the rest of August. Yes!

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