Monthly Archives: May 2017

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.