Monthly Archives: August 2017

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.