Monthly Archives: January 2017

Training January 21st – 27th

This week 55.2 Miles 10 hours 46 minutes 19 seconds, Pace average 11:43.  7440 calories

Saturday January 21st – 4.8 Miles in 56:09 pace average 11:41.  5 sets of 74 push-ups. 21 minutes of Planks.

Sunday January 22nd – 24 Miles in 4:39:16 pace average 11:38. 3 sets of 30 squats.

Monday January 23rd – 4.8 Miles in 57:06 pace average 11:54.  4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 24th – 4.8 Miles in 56:24 pace average 11:45. 5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday January 25th – 12 Miles in 2:22:09 pace average 11:51. 3 sets of 30 squats.

Thursday January 26th – 4.8 Miles in 55:17 pace average 11:31. 4 sets of 8 chin-ups, 3 rounds boxing the heavy

Friday January 27th – Date night with my Wife!

My speed is slowly returning. Walking faster in my workouts is getting easier and easier. This is a good sign. My legs and body are getting use to the work. More of the same. I have a 28 mile walk this Sunday. Then start to taper off my mileage for my 50K the end of February. Looking for a sub 6 hour finish. Hence the need for speed.

Training January 14th – 20th

This week 55.2 Miles, 10 hours 59 minutes, pace average 11:57.  7178 calories

Saturday January 13th – 4.8 Miles in 55:51 pace average 11:38.  5 sets of 74 push-ups. 21 minutes of Planks.

Sunday January 14th – 24 Miles in 4:43:43 pace average 11:49.  3 sets of 30 squats.

Monday January 15th – 4.8 Miles in 55:22 pace average 11:32. 4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 16th – 4.8 Miles in 58:59 pace average 12:17. 5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday January 17th – 12 Miles in 2:29:15 pace average 12:26. 3 sets of 30 squats.

Thursday January 18th – 4.8 Miles in 55:50 pace average 11:38. 4 sets of 7 chin-ups, 3 rounds boxing the heavy

Friday January 19th – Date night with my Wife!

I am back up to full training this week. I can’t remember having a better training week. I am working hard. Feeling the results. Five weeks till The Cowtown 50K. Nineteen weeks to the Centurion Qualifier in The Netherlands. Excited.

Training January 7th – 13th

This week 51.2 Miles, 10 hours 39 minutes 15 seconds, Pace average 12:30.  5943 calories

Saturday January 7th – 4.8 Miles in 1:01:53 pace average 12:53. 5 sets of 65 push-ups. 15 minutes of Planks.

Sunday January 8th – 20 Miles in 4:19:34 pace average 12:59.  3 sets of 25 squats.

Monday January 9th – 4.8 Miles in 56:58 pace average 11:52. 4 sets of 6 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 10th – 4.8 Miles in 56:12 pace average 11:43.  5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday January 11th – 12 Miles in 2:28:55 pace average 12:25. 3 sets of 25 squats.

Thursday January 12th – 4.8 Miles in 55:43 pace average 11:36. 4 sets of 6 chin-ups, 3 rounds boxing the heavy bag.

Friday January 13th – Date night with my Wife!

I have added speed training back into my walks. I have gotten slower and slower as I concentrated on distance endurance. I still think speed training will help a Centurion Race. It is that hard pressed DRIVE needed for speed that is also needed late in a Centurion Race. My goal is to walk all my training under 12 minutes per mile pace. Back like I did in 2014. Going to take me a few weeks to get back into that form. It helps also that I have a New Garmin 920xt sports watch. Easy to use. Easy to keep track during a walk. Uploads to my I-Pad when I return home. The truth is I have gotten lazy. I can do the mileage easy. Walking fast is work. Time to get back to work. Walking faster has also cleaned up my form. I think I missed the boat leaving out some speed work. Excited to try and regain what I have lost.

Training January 1st – 6th

This week 47.8 Miles 10 hours 22 minutes 51 seconds, Pace average 13:01.  6222 calories 

Sunday January 1st –  New Years Double Marathon. 26.2 Miles in 5:46:46.

Monday January 2nd – 4 Miles recovery.

Tuesday January 3rd – 4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday January 4th – 8 Miles LSD in 1:47:38. 3 sets of 25 squats.

Thursday January 5th – 4.8 Miles, 4 sets of 6 chin-ups, 3 rounds boxing the heavy bag.

Friday January 6th – Date night with my Wife!

Yea! I am back to training for a Centurion Race. New Year, New Goals, New Drive, New Excitement. Going to be Fun!  21 weeks to the Continental Centurion Qualifier. I will be ready.

 

New Years Double Marathon

Day One

My second year to race these Back2Back Marathons in Allen, Texas. A small very well organized race. This year I had no intentions of racing. Just using the race as a nice Back2Back training weekend. Training with a bunch of like minded folks with support. Four 6.55 mile laps on wide concrete sidewalks. It was a little cool at the begInning. It ended up almost too warm at the end. As I expected I have lost my speed. I never was fast. I could however hold a pace under 12 minutes with no problem. Not any more. I focused on 100 mile Centurion races and it cost me on my marathons. I am not worried about it. I want to join every World Centurion club. That is my ONLY goal. Marathon’s for training. I finished with a 5:24:53. Tomorrow will be very close to Centurion pace.

Day Two

Centurion training on tired legs today. I didn’t care if I finished dead last. I just wanted the training miles. To my surprise I felt good. If you ever think about trying a Centurion race. Try a back to back marathon. That second day will give you a good idea what a Centurion walk feels like. I finished today in 5:46:46

I really like this race. So much of the race is an out and back you get to see everyone many times. A very personal race. My only problem is when the race takes place. December is a very busy Month at work for me. I have dropped all November races. Now I will add December to that list as well. Spring and early fall races for me.

In the News and Videos

The Dutch Racewalking Data Base Athletes page.  http://www.wakkee.nl/atleet/rob-robertson

Mercy Health Love County by Barbara Sessions. http://www.mercyhealthlovecounty.com/news/view/314

The Daily Ardmoreite by Micah McVicker http://www.ardmoreite.com/sports/20161224/walk-for-change-burneyville-man-and-ultra-walker-traverses-100-miles-in-24-hours

A great Blog post about the African Centurion by my Friend and Fellow Centurion Dave Ingram. http://daveawalker.blogspot.com/2016/10/african-centurion-2016.html

Video about the South African Centurion. I make a cameo early in the video.  https://www.youtube.com/watch?v=06ZUZvbdW4s

I great article from the Australian magazine The Monthly by Paul Connolly about the Centurion race in Coburg, Victoria. https://www.themonthly.com.au/issue/2016/june/1464703200/paul-connolly/foot-soldiers

My Profile on the Australian Centurion Website. Thanks Tim Erickson.  http://www.centurions.org.au/centprofiles/68%20Rob%20Robertson.pdf

A video taken at the end of the 2015 A2A Marathon by my Friend Joe Freeland. https://www.youtube.com/watch?v=vNpJ031HeAw