Monthly Archives: September 2015

September 2015 Mileage

September 25 Days 263.2 miles

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 226 days 2062.4 miles

Training September 19th -25th

This Week 55. 2 Miles

Saturday September 19th – 4.8 miles, 5 sets of 67 push-ups, 21 minutes of Planks

Sunday September 20th – 24 Miles LSD in 5:10:21.  3 sets of 30 squats. The toughest 24 miler I’ve done. Just not feeling it today. Gutted it out. It is the hard workouts that build Centurions.

Monday September 21st – 4.8 Miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag

Tuesday September 22nd – 12 miles LSD in 2:34:18. 5 sets of 67 push-ups, 21 minutes of Planks

Wednesday September 23rd –  4.8 miles early, 3 sets of 30 squats.

Thursday September 24th – 4.8 Miles early.  Just over 2000 miles walked for the Year.  A personal best with three months to go.

Friday September 25th – Lots of Food, Mountains and golden aspen leaves, Visiting My Oldest Son and His Wife.

I had to juggle my schedule this week. Work Dinner in Oklahoma City Wednesday. Flight to Denver Thursday. It will all be worth the extra trouble. A nice hilly Back2Back in that Mile high cool Colorado Air this weekend.

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Training September 12th – 18th

This Week 55.2 Miles

Saturday September 12th – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Sunday September 13th – 24 Miles LSD in 5:01:36.   3 sets of 30 squats.

Monday September 14th – 4.8 Miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag

Tuesday September 15th – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Wednesday September 16th – 12 miles LSD in 2:35:05. 3 sets of 30 squats.

Thursday September 17th – 4.8 Miles, 4 sets of 10 chin-ups. 3 rounds boxing the heavy bag.

Friday September 18th – Date night with my Wife!

Cooler weather teased us for a few days last weekend. Now its is back to that good ole Hot Summer training. I am ready for a race. Train Train Train and no race. Come on Race day. Just over nine weeks to the UltraCentric 24 Hour. Back to where the Timed Race Ultra Bug bit Me.

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Training September 5th – 11th

This Week 69.6 Miles

Saturday September 5th – Unscheduled rest day

Sunday September 6th – 24 Miles LSD in 5:02:21

Monday September 7th – 24 Miles in 4:56:55

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

Wednesday September 9th – 12 miles LSD in 2:37:16. 3 sets of 30 squats.

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

Friday September 11th – Date night with my Wife!

Took my wife to Dallas for her Birthday Friday Night thru Saturday.  Missed my Saturday workout. Sometimes life bumps training.. I did not panic. I did not mope around. I adjusted. I did back to back 24 milers.  My last back to backs were 20 milers. I just did not have that tired feeling on the second walk I wanted last time. Double 24 milers gave me what I was looking for. The last eight miles of walk number two felt like the end of a Centurion. I also took a little break from strength training. I just concentrated on the mileage. Turned out to be the perfect Back2Back workout for me. Always look for what works for you. Training plans are not etched in stone. Find what works. Then stick to it.

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My Diet

My weekly Diet

Breakfast – 1/2 cup of Oatmeal with just enough 2% milk to cover. One slice Whole wheat toast.
10 am – Handful of almonds or Pistachios
Lunch – Sliced Turkey Sandwich/ swiss cheese /regular mustard / on whole wheat bread and one Avocado.
3 pm – Large spoon of Skippy Natural crunchy peanut butter
Dinner – Large spinach salad /carrots /radishes /sunflower seeds / Balsamic vinaigrette / ham or grilled chicken.
or Beef Roast / sweet potatoes
or Grilled pork chop / brown rice / peas                                                                                     or quiche / grapes                         I finish each Dinner with two squares of Dark Chocolate.

Evening – 1/2 cup of Protein whey powder mixed with water. Grapes or two bananas or sliced pineapple or cherries.

Note: I only drink water. On Friday night I take my wife out for a date. I eat what ever I want including dessert.
Sunday Lunch my wife cooks something she likes. I enjoy it with her. 2 squares of dark chocolate for dessert. Sunday evening I have a can of tuna on celery sticks.

It takes a lot of fuel to walk a lot of miles. Might as well use premium Fuel (whole foods).

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Feet

The Centurion Race and training takes a big toll on your feet. My feet have changed in the past two years. I have Morton’s toe. My feet gave me lots of problems at high mileage. After much research I made the switch to better shoes. I now wear Altra Torin 1.5 and 2.0. These shoes have Zero Drop and a Very wide toe box. The zero drop took some getting use to. My toes loved the wide toe box. In fact my feet changed. My toes spread out. My feet turned slightly outward. My foot made this adjustment so my second toe and big toe are the same length. It has worked. All my foot problems went away. Happy feet make happy Centurions.

The one problem I have occasionally is blisters. I have found several things that have worked for me.

One: I no longer use any kind of lubricant on my feet.  In long races lubricant attracts dirt. Dirt makes friction.

Two: Thin Merino wool socks.

Three: Engo blister prevention patches.  These are anti friction patches that stick inside your shoes. They stop friction between your socks and shoes.  They come in many different shapes. They do not work on soaked shoes and will not stick to wet shoes.  You will need to place them before the race or before your feet get wet.

Four: Silopad digital caps for big toes and digital tubes for my other toes.  It is much easier and faster to use these tubes on the toes than tape. They feel great on.

Five: I sand off all my calluses. The last thing you want in a race is a blister under a callus. There is no way to fix such a blister. Keep your calluses sanded off and those toe nails trimmed and filed.

In my Blister Box I take to each race.

Lots of Engo Blister prevention patches in several sizes.

Scissors. To cut tape and trim caps and tubes to size.

Leukotape P sports tape. This is great tape that stays stuck. Tape over the blister dressing to hold in place. Makes a barrier between your foot and the shoe.

Primapore dressing. Use to cover dehooded blisters. It sticks in place making it easier to tape in place. It keeps your blister from sticking to the tape. It holds the Orajel.

Orajel.  Numbs blisters and medicates. Thick and water resistant.

Silopad digital caps and digital tubes. Several of each. Much easier to use than trying to tape toes. Use the scissors to cut to size.

Sterile Disposable Scalpels.  I pack several of these. Open the package, sterile. Perfect for draining a blister before patching. Draining releases the pressure. Eases the pain.

Alcohol wipes. Use to clean feet. Helps the tape stick better.

Practice using all these Items on yourself. You want to be good at fixing your feet and blisters. Practice Practice Practice. The time you save patching and racing on feet that don’t hurt will help make your Centurion possible.

Blister box

Altra-Torin-1_5-A1335_BlackWhite-L Love my Altra Torin shoes.

x117735_1.jpg.pagespeed.ic.wBGAcKrC8X I refuse to walk without my Dirty Girl Gaiters. I learned that lesson the hard way.

 

 

 

 

Training August 29th – September 4th

This Week 55. 2 Miles

Saturday August 29nd – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Sunday August 30th – 24 Miles LSD in 5:08:36.   3 sets of 30 squats.

Monday August 31st – 4.8 Miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag

Tuesday September 1st – 4.8 miles, 5 sets of 66 push-ups, 21 minutes of Planks

Wednesday September 2nd – 12 miles in 2:22:14.  3 sets of 30 squats.

Thursday September 3rd – 4.8 Miles, 4 sets of 10 chin-ups. 3 rounds boxing the heavy bag.

Friday September 4th – Date night with my Wife!

I thought I had a Eureka moment this week. Thought I had found a new gear. My walking got smoother and easier. After watching the clock on Wednesday, it is not a new gear. For sure it is easier. I think now my fitness level has spiked.  Thanks to a hot summer and consistent training I have become a better walker.

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