Category Archives: Training

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.

Training July 22nd – 28th

This week 55.2 Miles, 11 Hours 17 minutes 38 seconds, Pace average 12:17.  6591 calories

Saturday July 22nd – 4.8 miles in 58:02 pace average 12:06.  5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 23rd – 24 miles in 4:58:22 pace average 12:26. 3 sets of 30 squats.

Monday July 24th – 4.8 miles in 57:24 pace average 11:58. 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday July 25th – 4.8 miles in 58:44 pace average 12:14. 5 sets of 76 push-ups, 21 minutes of Planks

Wednesday July 26th – 12.0 Miles in 2:28:24 pace average 12:22.  3 sets of 30 squats.

Thursday July 27th – 4.8 miles in 56:43 pace average 11:49.  4 sets of 7 chin-ups.

Friday July 28th – Date night with my Wife!

For the first time since the middle of February I don’t have any little nagging over use injuries. My legs feel perfect. No reason to change what is working for me.  August will be my Biggest Mileage Month of the year. By the end of August I will be ready for another 100 mile attempt.

Training July 15th – 21st

This week 55.2 Miles, 11 hours 30 minutes 42 seconds, Pace average 12:31.  6341 calories

Saturday July 15th – 4.8 miles in 58:48 pace average 12:15. 5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 16th – 24 miles in 5:07:46 pace average 12:49.  3 sets of 30 squats.

Monday July 17th – 4.8 miles in 57:44 pace average 12:02. 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday July 19th – 4.8 miles in 58:04 pace average 12:06. 5 sets of 75 push-ups, 21 minutes of Planks

Wednesday July 19th – Unscheduled day off.

Thursday July 20th – 12 miles in 2:28:35 pace average 12:23.  3 sets of 30 squats.

Friday July 21st – 4.8 miles in 59:45 pace average 12:27. 4 sets of 8 chin-ups.

Another good week of training. Keep building up that mileage. Eleven weeks till New Zealand.

Training July 8th – 14th

This week 51.2 Miles, 10 hours 44 minutes 56 seconds, Pace average 12:36.  5884 calories

Saturday July 8th – 4.8 miles in 59:32 pace average 12:24. 5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 9th – 20 miles in 4:12:48 pace average 12:38. 3 sets of 30 squats.

Monday July 10th – 4.8 miles in 1:01:56 pace average 12:54.  4 sets of 6 chin-ups.

Tuesday July 11th – 4.8 miles in 59:55 pace average 12:29. 5 sets of 75 push-ups, 21 minutes of Planks

Wednesday July 12th – 12.0 Miles in 2:30:42 pace average 12:33 3 sets of 30 squats.

Thursday July 13th – 4.8 miles in 1:00:04 pace average 12:31. 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Friday July 14th – Date night with my Wife!

I am back to full workouts. Legs feel good. It takes me a good six weeks to feel like my old self after a Centurion walk. Very encouraged now. Keep building up my mileage. Enjoy this Hot Oklahoma training.

Training July 1st – 7th

This week 46.4 Miles, 9 hours 51 minutes 26 seconds, Pace average 12:46.  4998 calories

Saturday July 1st – 4.8 miles in 58:45 pace average 12:14.  5 sets of 75 push-ups, 21 minutes of Planks

Sunday July 2nd – 20 miles in 4:19:34 pace average 12:59. 3 sets of 30 squats.

Monday July 3rd – 4.8 miles in 59:56 pace average 12:29.  4 sets of 6 chin-ups.

Tuesday July 4th – 4.8 miles in 58:27 pace average 12:11. 5 sets of 75 push-ups.

Wednesday July 5th – 12.0 Miles in 2:34:44 pace average 12:54. 3 sets of 30 squats.

Thursday July 6th –  Grand kids end of baseball party.

Friday July 7th –  Date night with my Wife!

Slowly increasing my mileage with slow miles.

 

Training June 24th – 30th

This week 34.4 Miles, 7 hours 2 minutes 4 seconds, Pace average 12:16.  4148 calories

Saturday June 24th – Visiting Family

Sunday June 25th – 8 miles in 1:37:46 Pace average 12:13.

Monday June 26th – 4.8 miles in 59:05 pace average 12:19. 4 sets of 6 chin-ups.

Tuesday June 27th – 4.8 miles in 58:21 pace average 12:09. 5 sets of 65 push-ups, 15 minutes of Planks

Wednesday June 28th – 12.0 Miles in 2:28:26 pace average 12:22. 3 sets of 20 squats.

Thursday June 29th – 4.8 miles in 58:26 pace average 12:10. 4 sets of 6 chin-ups. 3 rounds boxing the heavy bag.

Friday June 30th – Date night with my Wife!

I am happiest when I am in my regular workout regiment. It is going to take me a few weeks to get back into form and increase distance. No reason to push it. July to get up to speed. August to train. September to polish. October Race. Perfect.

Training June 17th – 23rd

This week 17.6 Miles, 3 hours 30 minutes  24 seconds. Pace average 11.58.  2234 calories

Saturday June 17th – 4.8 miles in 57:12 pace average 11:55.  5 sets of 65 push-ups, 15 minutes of Planks

Sunday June 18th – 8 miles in 1:35:54 pace average 11:59.  3 sets of 20 squats.

Monday June 19th – 4.8 miles in 57:17 pace average 11:56. 4 sets of 6 chin-ups. 3 rounds boxing the heavy bag.

Tuesday June 20th – Visiting Family

Wednesday June 21st – Visiting Family

Thursday June 22nd – Visiting Family

Friday June 23rd – Visiting Family

I have been in a fog since my race in The Netherlands. I did this same thing after my race in Africa. I was mentally tired. I have plenty of time to prepare for my next race. Just over 15 weeks. I have to be mentally ready also. My recovery is now complete. I am re energized. All systems are go. Now I am ready to train. About to push that BIG button below.

 

Training June 10th – 16th

This week 14.4 Miles, 2 hours 54 minutes 49 seconds, Pace average 12:09.  1750 calories

Saturday June 10th – Day Off

Sunday June 11th – Day Off

Monday June 12th – Day Off

Tuesday June 13th – 4.8 miles in 58:31 pace average 12:12.  5 sets of 65 push-ups, 15 minutes of Planks

Wednesday June 14th – 4.8 Miles in 58:51 pace average 12:16.  3 sets of 20 squats.

Thursday June 15th – 4.8 miles in 57:26 pace average 11:58. 4 sets of 6 chin-ups.

Friday June 16th – Date night with my Wife!

Back to work this week. One more easy week coming up. Then 15 weeks of real training to prepare for New Zealand. It is summer time here now. The good thing about training for three months of Summer is, That first cool fall race you get a nice boost. A boost in New Zealand would suit me to a tee.

 

Training June 3rd – 9th

This week 104.0 Miles  23 hours 56 minutes 49 seconds. Pace average 13:49.  12326 calories 

Saturday June 3rd – Noon start of the Continental Centurion Qualifier

Sunday June 4th – 104 Miles in 23:56:49

Monday June 5th – Day Off in Amsterdam. Canal cruise Dinner.

Tuesday June 6th – Travel Day back to the United States

Wednesday June 7th – Day Off

Thursday June 8th – Day Off

Friday June 9th – Dinner to finish Date WEEK with my Wife!

Wow what a Race in The Netherlands. Took the rest of the week off. By Thursday all my foot blisters were drying out nicely. Except for blisters, ankle and foot bruising nothing else sore or hurt. Enjoying my down time and some ice cream. Starting to miss my walking and training regiment.

Training May 27th – June 2nd

This week 27.2 Miles, 5 hours 21 minutes 24 seconds, Pace average  11:49.  3484 calories

Saturday May 27th – 4.8 Miles in 57:17 pace average 11:57.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday May 28th – 8.0 Miles in 1:32:52 pace average 11:37.  3 sets of 30 squats.

Monday May 29th – 4.8 Miles in 56:02 pace average 11:40. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday May 30th – 4.8 Miles in 57:25 pace average 11:58.

Wednesday May 31st – 4.8 Miles in 57:45 pace average 12:02. Early walk before going to the airport.

Thursday June 1st – Day off in Amsterdam.

Friday June 2nd – Train ride to Weert, Netherlands

Can’t believe we are in the Netherlands. Like I have said before. I planned this trip seven months ago. Now I am here. Where did the last seven months go? The only thing any of us can control of any race is “our training”. We can’t  control time. Can’t control the weather. Can’t control a fussy sports watch. All we can control is the training. Set yourself up in the best possible position for success. Don’t let the things you can’t control influence your race. Train hard. Trust your training. Have a successful race.

 

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.

 

Training April 22nd – 28th

This week 31.2 Miles, 5 hours 59 minutes 45 seconds, Pace average 11:32.  4106 calories

Saturday April 22nd – 4.8 Miles in 55:26 pace average 11:33.  5 sets of 75 push-ups.

Sunday April 23rd – 8 Miles in 1:32:08 pace average 11:31. 3 sets of 30 squats. 21 minutes of Planks.

Monday April 24th – 4.8 Miles in 56:23 pace average 11:45.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 25th – 4.8 Miles in 56:20 pace average 11:44.

Wednesday April 26th – 4.8 Miles in 54:26 pace average 11:20.

Thursday April 27th – 4 Miles in 45:02 pace average 11:15.

Friday April 28th – Date night with my Wife!

My taper this week worked just like it is supposed to work. I feel rested with fresh legs. I had not given much thought to this weekends Marathon in Oklahoma City. Just a supported training walk with 10,000+ other people. Now I feel excited. Two years ago the Oklahoma City marathon changed how I raced. I relaxed. I absorbed myself into every aspect of the race. I made a point to touch every child’s hand during the race that held it out for encouragement. I made eye contact with every child holding out a water cup. Letting them know it was their cup I wanted. It changed me. The race is about all of us. Not just me. I make a point to Thank every support person I can during and after a race. I am so pleased I found and added walking to my life. I have never felt this fit. I have never felt this good. The realization that my journey is not just about myself has made me a better person. It has made me ALIVE!

Training April 15th – 21st

This week 51.2 Miles, 10 hours 10 minutes 55 seconds, Pace average 11:56.  6904 calories

Saturday April 15th – 4.8 Miles in 57:21 pace average 11:57.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday April 16th – 20 Miles in 3:59:33 pace average 11:59.  3 sets of 30 squats.

Monday April 17th – 4.8 Miles in 56:50 pace average 11:50. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 18th – 4.8 Miles in 56:49 pace average 11:51. 5 sets of 75 push-ups.

Wednesday April 19th – 12 Miles in 2:23:35 pace average 11:58.  3 sets of 30 squats.

Thursday April 20th – 4.8 Miles in 56:46 pace average 11:50.

Friday April 21st – Date night with my Wife!

My weekly pace average has gone up since March. I just can’t make myself walk any faster. I know why. I am looking ahead to my Continental Centurion Qualifier in six weeks. I wont need speed in the Netherlands. As to my Marathon next week my plan is a 4:59 finish. I am not going to risk an injury. I have to remember my goal. My Goal is to join every world Centurion Club. Marathons for fun. Ha, that sounds funny “Marathons for fun”.

Training April 8th – 14th

This week 71.2 Miles, 14 hours 55 minutes 08 seconds, Pace average 12:35.  8241 calories

Saturday April 8th – 40 Miles in 8:46:29 pace average 13:10. Centurion Pace workout.

Sunday April 9th – 4.8 Miles in 57:03 pace average 11:53.   5 sets of 75 push-ups. 21 minutes of Planks.

Monday April 10th – 4.8 Miles in 54:46 pace average 11:25.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 11th – 4.8 Miles in 56:52 pace average 11:51.  5 sets of 75 push-ups.

Wednesday April 12th – 12 Miles in 2:23:31 pace average 11:58.  3 sets of 30 squats.

Thursday April 13th – 4.8 Miles in 56:27 pace average 11:46.

Friday April 14th – Date night with my Wife!

A big week mileage wise. Very Pleased. Slow taper the next two weeks to prepare for the Oklahoma City Memorial Marathon.

Training April 1st – 7th

This week 51.2 Miles, 10 hours 14 minutes 27 seconds, Pace average 12:05.   6112 calories

Saturday April 1st – 4.8 Miles in 55:37 pace average 11:35.   5 sets of 75 push-ups. 21 minutes of Planks.

Sunday April 2nd – 20 Miles in 4:07:25 pace average 12:22.  3 sets of 30 squats.

Monday April 3rd – 4.8 Miles in 54:55 pace average 11:26.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday April 4th – 4.8 Miles in 55:59 pace average 11:40. 5 sets of 75 push-ups, 21 minutes of Planks.

Wednesday April 5th – 12 Miles in 2:23:39 pace average 11:58.  3 sets of 30 squats.

Thursday April 6th – 4.8 Miles in 56:52  pace average 11:51.

Friday April 7th – Date night with my Wife!

Spring Baseball season is here. My Grandson plays every Tuesday and Thursday Evening. Late night walks for me with limited strength training on some of those nights. No break on the mileage. Best my legs have felt since before the Cowtown 50K. Very encouraged.

Training March 25th – 31st

This week 37.4 Miles, 7 hours 06 minutes 50 seconds, Pace average 11:25.   5095 calories

Saturday March 25th – 2.4 Mile Shakeout walk in 25:56 pace average 10:48.

Sunday March 26th – 26.2 Miles at the A2A Marathon in 4:53:18 pace average 11:12.

Monday March 27th – Day Off

Tuesday March 28th – Another Day Off

Wednesday March 29th – 4 Miles in 49:04 pace average 12:16.

Thursday March 30th – 4.8 Miles in 58:25 pace average 12:10.

Friday March 31st – Date night with my Wife!

I am very pleased with my A2A Marathon this last week. Took the rest of the week as a light recovery week. My training focus changes now. Time to prepare for my Continental European Centurion Qualifier. Focus more on the miles and less on the speed. Nine weeks away.

I want one of these!  They will not just give me one. I will have to earn it.

 

Training March 18th – 24th

This week 31.2 Miles, 5 hours 58 minutes 40 seconds, Pace average  11:30.  4029 calories

Saturday March 18th – 4.8 Miles in 55:39 pace average 11:36.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday March 19th – 8 Miles in 1:28:50 pace average 11:06.  3 sets of 30 squats.

Monday March 20th – 4.8 Miles in 54:31 pace average 11:22. 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Tuesday March 21st – 4.8 Miles in 56:20 pace average 11:44.

Wednesday March 22nd – 4.8 Miles in 56:57 pace average 11:52.

Thursday March 23rd – 4.0 Miles in 46:23 pace average 11:36.

Friday March 24th – Date night with my Wife!

This has been an up and down taper. I am not as rested as I was before the Cowtown 50K. I have no reason to push myself extra hard at the A2A Marathon. I will race by feel. My only goal is to finish under 5 hours.

Training March 11th – 17th

This week 51.2 Miles, 10 hours 03 minutes 06 seconds, Pace average 11:47.  6558 calories

Saturday March 11th – 4.8 Miles in 56:06 pace average 11:41.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday March 12th – 20 Miles in 3:57:34 pace average 11:53.  3 sets of 30 squats.

Monday March 13th – 4.8 Miles in 56:55 pace average 11:51.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday March 14th – 4.8 Miles in 56:19 pace average 11:44.  5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday March 15th – 12 Miles in 2:23:22 pace average 11:57.  3 sets of 30 squats.

Thursday March 16th – 4.8 Miles in 52:50 pace average 11:00.  4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Friday March 17th – Date night with my Wife!

Felt tired this week so I slowed my pace a little. Very happy to have my taper week coming up. Get my legs back under me for the A2A Marathon in just over a week.

Training March 4th – 10th

This week 51.2 Miles, 9 hours 53 minutes 17 seconds, Pace average 11:36.  6748 calories

Saturday March 4th – 4.8 Miles in 55:13 pace average 11:30.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday March 5th – 20 Miles in 3:49:14 pace average 11:28.  3 sets of 30 squats.

Monday March 6th – 4.8 Miles in 57:10 pace average 11:55.  4 sets of 7 chin-ups.

Tuesday March 7th – 4.8 Miles in 54:37 pace average 11:22.  5 sets of 75 push-ups.

Wednesday March 8th – Family activity.

Thursday March 9th -12 Miles in 2:21:26 pace average 11:47. 3 sets of 30 squats.

Friday March 10th – 4.8 Miles in 55:38 pace average 11:35.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

I had to juggle my schedule and some of my strength training was dropped this week. Life happens. No need to panic. No need to push reset. The most important thing to remember when training for a Centurion race is, Always get the mileage Walked. You can skip all the other stuff from time to time. The Mileage however, You need those miles and the time on your feet.

 

Training February 25th – March 3rd

This week 55.0 Miles, 10 hours 37 minutes 52 seconds, Pace average 11:36.  7108 calories

Saturday February 25th – 2.4 Miles shakeout walk in 26:59 pace average 11:14.

Sunday February 26th – The Cowtown 50K – 31 Miles in 5:50:45 pace average 11:18

Monday February 27th – 4 Miles in 49:42 pace average 12:25.

Tuesday February 28th – 4.8 Miles in 57:21 pace average 11:57.   5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday March 1st – 8 Miles in 1:37:48 pace average 12:13.  3 sets of 30 squats.

Thursday March 2nd – 4.8 Miles in 55:24 pace average 11:32.  4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Friday March 3rd – Date night with my Wife!

I had a great race at the Cowtown 50K this week. Pushed myself beyond my limit. Time now to expand that limit. Working out my soreness. I am not ever this sore after a Centurion race. I have a small local Marathon in just over three weeks. With a good recovery I would like to finish a marathon with a sub 11 minute mile average pace. We will see.

 

 

Training February 18th – 24th

This week 31.2 Miles, 5 hours 57 minutes 15 seconds, Pace average 11:27.  4073 calories

Saturday February 18th – 4.8 Miles in 56:12 pace average 11:42.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday February 19th – 8 Miles in 1:27:54 pace average 10:59.  3 sets of 30 squats.

Monday February 20th – 4.8 Miles in 56:17 pace average 11:43. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday February 21st – 4.8 Miles in 55:10 pace average 11:30.

Wednesday February 22nd – 4.8 Miles in 54:15 pace average 11:18.

Thursday February 23rd – 4 Miles in 47:28 pace average 11:52

Friday February 24th – My 54th Birthday. Date night with my Wife!

What a great taper week. My legs feel fresh. The weather forecast for The Cowtown 50K on Sunday is a low of 40 and a high of 65. Wind 20 mph and partly cloudy. Everything has come together for a great race. Now to do my part.

Training February 11th – 17th

This week 51.2 Miles, 9 hours 47 minutes 29 seconds, Pace average 11:29. 6747 calories

Saturday February 11th – 4.8 Miles in 56:32 pace average 11:47.  5 sets of 75 push-ups. 21 minutes of Planks.

Sunday February 12th – 20 Miles in 3:43:45 pace average 11:11.  3 sets of 30 squats.

Monday February 13th – 4.8 Miles in 56:06 pace average 11:41. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday February 14th – 4.8 Miles in 56:29 pace average 11:46.  5 sets of 75 push-ups. 21 minutes of Planks.

Wednesday February 15th – 12 Miles in 22:22:25 pace average 11:52.  3 sets of 30 squats.

Thursday February 16th – 4.8 Miles in 52:11 pace average 10:52.   4 sets of 8 chin-ups, 3 rounds boxing the heavy

Friday February 17th – Date night with my Wife!

This week was a great confidence booster going into my 50K race taper. Walking faster is feeling more natural each week.

Training February 4th – 10th

This week 55.2 Miles, 10 hours 48 minutes 31 seconds, Pace average 11:45. 7205 calories

Saturday February 4th – 4.8 Miles in 56:51 pace average 11:51.  5 sets of 74 push-ups. 21 minutes of Planks.

Sunday February 5th – 24 Miles in 4:44:05 pace average 11:50.  3 sets of 30 squats.

Monday February 6th – 4.8 Miles in 56:22 pace average 11:45.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday February 7th – 4.8 Miles in 54:21 pace average 11:19.  5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday February 8th – 12 Miles in 2:20:46 pace average 11:44.  3 sets of 30 squats.

Thursday February 9th – 4.8 Miles in 56:07 pace average 11:41. 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Friday February 10th – Date night with my Wife!

Another great week of workouts. Looking forward to my taper for the Cowtown 50k in two weeks. I have a good feeling toward this race. With a good taper I should have fresh legs and a new PR will be possible. Excited.

 

 

Training January 28th – February 3rd

This week 59.2 Miles, 11 hours 41 minutes 21 seconds, Pace average 11:51. 7740 calories

Saturday January 28th – 4.8 Miles in 56:27 pace average 11:45. 5 sets of 74 push-ups. 21 minutes of Planks.

Sunday January 29th – 28 Miles in 5:31:55 pace average 11:51.  3 sets of 30 squats.

Monday January 30th – 4.8 Miles in 56:57 pace average 11:52.  4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Tuesday January 31st – 4.8 Miles in 55:48 pace average 11:37.  5 sets of 74 push-ups. 21 minutes of Planks.

Wednesday February 1st – 12 Miles in 2:23:16 pace average 11:56.  3 sets of 30 squats.

Thursday February 2nd – 4.8 Miles in 56:57 pace average 11:52.  4 sets of 8 chin-ups, 3 rounds boxing the heavy

Friday February 3rd – Date night with my Wife!

My legs feel great. I feel smooth. My speed took a little hit after my 28 mile walk Sunday.  A little on the tired side after that walk. The advantage of a fixed distance course and a sports watch is you get to try and out walk the clock. Funny that sometimes I feel fast the watch says otherwise. Timed splits will keep you honest. Start a slow taper in mileage the next three weeks. Keep the speed.

 

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.

 

Training December 24th – 31st

This week 51.0 Miles

Saturday December 24th – 4.8 Miles

Sunday December 25th –  Day Off

Monday December 26th – 8 Miles LSD in 1:42:53.

Tuesday December 27th  –  4 Miles

Wednesday December 28th –  4 Miles

Thursday December 29th  – 4 Miles

Friday December 30th – Date night with my Wife!

Saturday December 31st – New Years Double Marathon 26.2 miles in 5:24:53.

Kicked off my June Centurion training this week. Felt good to get back on the program. The break was nice. I was starting to miss the routine however.

 

Training December 17th – 23rd

This week 24.8 Miles

Saturday December 17th – 4.8 Miles, 5 sets of 74 push-ups, 21 minutes of planks.

Sunday December 18th –  20 Miles LSD in 4:20:48. 3 sets of 30 squats

Good thing I am tapering for a race. Lots of Christmas activities with My Kids and Gandkids this week. Everyone have a Merry Christmas!

Training December 10th – 16th

This week 50.4 Miles

Saturday December 10th – 4.8 Miles, 5 sets of 74 push-ups, 21 minutes of planks.

Sunday December 11th –  24 Miles in 4:57:25. 3 sets of 30 squats

Monday December 12th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday December 13th  –  4.8 Miles, 5 sets of 74 push-ups, 21 minutes of planks.

Wednesday December 14th –  Unscheduled day off.

Thursday December 15th  – 12 miles LSD in 2:40:25. 3 sets of 30 squats.

Friday December 16th – Date night with my Wife.

I had to work hard to get in the workouts I did this week. I start my race taper the middle of next week. I have to admit I am pleased with myself.  To be this busy and still walking. Starting to look forward to my Back2Back Marathons in two weeks.

Training December 3rd – 9th

This week 40.8 Miles

Saturday December 3rd –  Unscheduled day off.

Sunday December 4th –  24 Miles in LSD in 5:10:22.  3 sets of 30 squats

Monday December 5th – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday December 6th  –  Unscheduled day off.

Wednesday December 7th – 12 Miles LSD in 2:42:38.

Thursday December 8th  – Grandson’s Christmas program.

Friday December 9th – Date night with my Wife.

Wow life and work has bumped training this week. The next two weeks are not looking much different. No Panic. No guilt. Hard to say for sure but the extra rest seems to be doing me some good. I am just maintaining my fitness till after New year. Start that serious training in 2017.

Training November 26th – December 2nd

This week 55.2 Miles

Saturday November 26th –  4.8 Miles, 5 sets of 73 push-ups,  21 minutes of Planks.

Sunday November 27th –  24 Miles in LSD in 5:08:21.  3 sets of 30 squats

Monday November 28th – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday November 29th  –  4.8 Miles, 5 sets of 74 push-ups.

Wednesday November 30th – 12 Miles in 2:39:22.  3 sets of 30 squats

Thursday December 1st  – 4.8 Miles, 4 sets of  7 chin-ups.

Friday December 2nd – Date Night with my Wife!

My legs are back. Felt like my old self this week. My recovery is working. More of the same next week.

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Training November 19th – 25th

This week 50.4 Miles

Saturday November 19th –  Day off visiting my Oldest Son and his Wife

Sunday November 20th –  24 Miles in LSD in 5:09:46. 3 sets of 30 squats

Monday November 21st – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Tuesday November 22nd  –  Unscheduled day off.

Wednesday November 24th – 12 Miles in 2:29:38.  3 sets of 30 squats

Thursday November 25th – 4.8 Miles, 4 sets of  8 chin-ups.

Friday November 26th – 4.8 Miles, 3 rounds boxing the heavy bag.

I have my annual November sinus infection this week. I have let the infection effect my workouts. I could just push on. Work Hard through it. It is six long months till my race in The Netherlands. I think I will just maintain my fitness for now. Start the hard training after my back 2 back marathons.  Use the New Years double for training. Kick it into high gear in 2017.

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Training November 12th – 18th

This week 51.2 Miles

Saturday November 12th –  4.8 Miles, 5 sets of 73 push-ups. 21 minutes of Planks.

Sunday November 13th –  20 Miles LSD in 4:12:30. 3 sets of 30 squats

Monday November 14th – 4.8 Miles, 4 sets of 6 chin-ups.

Tuesday November 15th  –  4.8 Miles, 5 sets of 73 push-ups. 21 minutes of Planks.

Wednesday November 16th – 12 Miles LSD in 2:42:10. 3 sets of 30 squats

Thursday November 17th – 4.8 Miles, 4 sets of 7 chin-ups. 3 rounds boxing the heavy bag.

Friday November 18th – Date night with my wife.

I skipped my heavy bag workout Monday. When I put my left glove on there was a yellow jacket wasp in the glove. Proof that the biggest in the fight is not automatically the winner. Speaking of biggest. I plan to race The Netherlands the lightest I can. Rather than wait and drop weight a couple of months before, I will start now. My goal is ten pounds lighter.  A great workout week. Working on speed. It is coming back.

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Training November 5th – 11th

This week 30.4 Miles

Saturday November 5th –  4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Sunday November 6th –  8 Miles in 1:40:17. 3 sets of 20 squats

Monday November 7th – 4.8 Miles, 4 sets of 5 chin-ups. 3 rounds boxing the heavy bag.

Tuesday November 8th  –  4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday November 9th – 8 Miles LSD in 1:44:09. 3 sets of 20 squats

Thursday November 10th – Unscheduled day off.

Friday November 11th –  Date night with my Wife!

I have felt good this week. Nothing hurt. Still no pop in my legs. It will come back.  Jump back into my 50+ mile training next week. Back up to full sets on my strength training. I have survived my very ambitious 2016 Centurion goals. Now to work toward 2017. Excited.

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Training October 29th – November 4th

This week 14.4 Miles

Saturday October 29th – Day Off

Sunday October 30th – Day Off

Monday October 31st – Day Off

Tuesday November 1st  –  4.8 Miles, 5 sets of 65 push-ups. 15 minutes of Planks.

Wednesday November 2nd – 4.8 Miles, 3 sets of 20 squats

Thursday November 3rd – 4.8 Miles, 4 sets of 5 chin-ups.

Friday November 4th – Date night with my Wife!

I push mowed my half acre lawn Saturday. I had some discomfort in my left knee. So I took a few more days off from training. I have no reason to risk an injury. My next Centurion Qualifier is in seven months. I can use my back2back marathons in 8 weeks as training. I don’t have to race them.  Just a nice slow recovery. Keeping my eye on the BIG goal.

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Training October 22nd – 28th

This week 100.0 Miles

Saturday October 22nd – Start of the African Centurion. Robben Island, South Africa

Sunday October 23rd – Finished 100 Miles 22 Hours 36 minutes 03 seconds

Monday October 24th – Recovery Day

Tuesday October 25th –  Travel Day (A LOOOOONG Travel Day.)

Wednesday October 26th –  Recovery From Travel Day

Thursday October 27th – I am in a pattern. Recovery Day

Friday October 28th – Date Night with my Wife!

WOW! What a Race. Hardest Centurion Race I have done. Word of advise. Don’t plan Centurion races 11 weeks apart. I really felt my race in England during the last third of my African race. These races are tough on your body. You can feel recovered. You can feel rested. Deep down it takes me longer to be FULLY recovered. But hey. I was not going to quit. I have had tough races before. The scenery in Africa made the pain more bearable.

Back to easy walks and strength training next week. Nice slow recovery.  I have back2back Marathons in 9 weeks to train for. New Years Eve and Day.

14859679_10154690312104851_6079984488876440692_o  Robben Island, South Africa. Looking toward Cape Town. These shells were along the road on both sides. The insides were a metallic silver. Photo by Michel Evans.

img_0064  Sunday Morning. Photo by Anthony Long.

img_0063  Penguins. Yes that is correct. Walking with Penguins in South Africa. Who knew?  A Centurion race with million dollar scenic views. Photo by Liz Ingram.

 

Training October 15th – 21st

This week 23.2 Miles

Saturday October 15th – 4.8 Miles

Sunday October 16th – 8 Miles in 1:43:22.

Monday October 17th – 4 miles

Tuesday October 18th –  4 Miles

Wednesday October 19th –  Travel Day to Cape Town South Africa

Thursday October 20th – Arrive in Cape Town 11pm

Friday October 21st – 2.4 miles to get my legs working again.

I plan each race well in advance. Several months in advance. Train week after week always looking ahead toward the big race day. I daydream about the race. Daydream about the trip. Think about the event for months. Now I find myself in South Africa. Just hours before the start. I can’t help but wonder, How did this race sneak up on me? What a beautiful country. Ocean, Mountains everyone helpful and friendly. This race will be like living in a dream. I am not nervous. Hard to describe how I feel. I just know how I am about to push my body and mind to accomplish my goal. Amazing what one can do when we set extreme goals.

robben-island-pic Robben Island looking toward Cape Town and Table Mountain.

Training October 8th – 14th

This week 51.2 Miles

Saturday October 8th – 4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Sunday October 9th – 20 Miles in 4:08:48. 3 sets of 30 squats.

Monday October 10th – 4.8 Miles, 4 sets of 8 chin-ups.

Taper Starts

Tuesday October 11th –  4.8 Miles

Wednesday October 12th –  4.8 Miles

Thursday October 13th – 12 Miles LSD in 2:33:18.

Friday October 14th – Date night with my Wife!

I am enjoying my taper. I feel every bit as good as I did before my British Centurion Qualifier. I count this as a good omen a week before my African Centurion race.  I am looking forward to everything about my trip next week except the 28 hour flight.

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Training October 1st – 7th

This week 55.2 Miles

Saturday October 1st – 4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Sunday October 2nd – 24 Miles LSD in 5:07:48. 3 sets of 30 squats.

Monday October 3rd – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday October 4th –  4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Wednesday October 5th – 12 Miles LSD in 2:36:38. 3 sets of 30 squats

Thursday October 6th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Friday October 7th – Date night with my Wife!

What a great week of workouts. Felt good to add my strength training back in. A slow decrease in mileage then my Taper. I am officially ready for Africa.

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Training September 24th – 30th

This week 55.2 Miles

Saturday September 24th –  4.8 Miles on the treadmill,

Sunday September 25th – 24 Miles on the treadmill in 5:20:00.

Monday September 26th – Travel Day home from Vegas.

Tuesday September 27th –  4.8 Miles

Wednesday September 28th – 12 Miles LSD in 2:34:33. 3 sets of 30 squats

Thursday September 29th – 4.8 Miles

Friday September 30th – 4.8 Miles

Busy this week. Between travel and my Grandson’s Baseball games. I had to skip my strength training.  Skipping the walking was never an option. Regular workouts next week and then a slow taper.

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Training September 17th – 23rd

This week 59.2 Miles

Saturday September 17th – 4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Sunday September 18th –  28 Miles LSD in 6:09:54. 3 sets of 30 squats.

Monday September 19th – 4.8 Miles.

Tuesday September 20th –  4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Wednesday September 21st – 12 Miles LSD in 2:41:47. 3 sets of 30 squats

Thursday September 22nd – Grandson’s Baseball Game

Friday September 23rd –  4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag before a long weekend in Vegas with my Wife for our 24th wedding anniversary.

My legs felt tired this week. Also my knees are starting to hurt. For me that means time for a new pair of shoes. Four weeks to the African Centurion Qualifier. A little R&R and great food in Vegas then just nice easy Centurion pace work. The goal is to arrive in Africa with rested legs.

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Training September 10th – 16th

This week 55.2 Miles

Saturday September 10th –  4.8 Miles, 5 sets of 71 push-ups, 21 minutes of Planks.

Sunday September 11th – 24 Miles in 4:53:22, 3 sets of 30 squats

Monday September 12th – 4.8 Miles

Tuesday September 13th –  4.8 Miles, 5 sets of 71 push-ups.

Wednesday September 14th – 12 Miles LSD in 2:41:12. 3 sets of 30 squats

Thursday September 15th – Family Dinner.

Friday September 16th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Still adding up the mileage. Legs feel great. Took advantage of a cool Sunday morning. My fastest walk since the A2A Marathon in March. More of the same next week. Going to throw in a 28 miler this Sunday.

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Training September 3rd – 9th

This week 55.2 Miles

Saturday September 3rd – 24 Miles LSD in 5:05:35. 3 sets of 30 squats, 21 minutes of Planks.

Sunday September 4th – 4.8 Miles, 5 sets of 70 push-ups

Monday September 5th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday September 6th –  4.8 Miles, 5 sets of 71 push-ups. 21 minutes of Planks.

Wednesday September 7th – 12 Miles LSD in 2:38:33.  3 sets of 30 squats

Thursday September 8th – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Friday September 9th – Date night with my Wife!

I got my Mojo back. A Great week of Training. More of the same for four and a half weeks. Then start my Taper.  Wow these Centurion Races come around in a hurry.

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Training August 27th – September 2nd

This week 51.2 Miles

Saturday August 27th – 4 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Sunday August 28th –  20 Miles LSD in 4:19:56. Did not feel the love today.  3 sets of 30 squats

Monday August 29th – 4.8 Miles, 4 sets of 8 chin-ups.

Tuesday August 30th-  4.8 Miles, 5 sets of 70 push-ups.

Wednesday August 31st – 12 Miles LSD in 2:41:18. 3 sets of 30 squats

Thursday September 1st – 4.8 Miles.

Friday September 2nd – Date night with my Wife!

Tough walk on Sunday. I don’t know why. Some days you just don’t feel the love. If You want to be a Centurion this is good training. During a 100 mile race there will be times you will not feel the love. We still train when it is not fun. We get through it. We gut it out. We finish. In a race you will have some rough patches. You don’t stop. You gut it out. You Finish. You will need that kind of mental training if you intend to become a Centurion. I also skipped some strength workouts. I always have a spell like this between recovery and preparation for my next race. I call it a reset. There, I am now reset. Seven weeks to Africa.

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Training August 20th – 26th

This week 51.2 Miles

Saturday August 20th – 4 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Sunday August 21st –  20 Miles LSD in 4:14.17. 3 sets of 30 squats

Monday August 22nd – 4.8 Miles, 4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Tuesday August 23rd-  4.8 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Wednesday August 24th – 8 Miles LSD in 2:33:07. 3 sets of 30 squats

Thursday August 25th – 4.8 Miles, 4 sets of 8 chin-ups, 3 rounds boxing the heavy bag.

Friday August 26th – Date night with my Wife!

My walking workouts have been great. I feel like I did before the Centurion in England. I am staying patient with the recovery mileage. A repeat of workouts this next week. My strength training also didn’t miss a beat except chin-ups. There is something about chin-ups. You are hanging from the bar all vulnerable. Either you can get your chin over the bar or you cant.  It is a great exercise. I can gut out push-ups and Planks. Chin-ups , no. They keep you honest. I remember three years ago learning how to do chin-ups. I could do two kicking and straining. I worked up to four sets of ten. Now post race, four sets of seven. Tonight four sets of eight.  How does it help walking? I use my arms to drive my legs walking. Chin-ups are closer to how I hold my hands and arms walking. Does it help? I associate my Centurion Success directly with my strength workouts.

I had a big development take place the end of last week. My Friend Double Badge Centurion and Ultra walking legend Ulli Kamm is the “keeper” of the U.S. Centurion Site. Ulli passed the baton to me after His more than 20 years of Service. I am far less qualified than Ulli. I am both nervous and excited to be “keeper” of The United States Centurion Walkers.

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Training August 13th – 19th

This week 32.0 Miles

Saturday August 13th – 4 Miles

Sunday August 14th –  5.6 Miles

Monday August 15th – 4.8 Miles

Tuesday August 16th-  4.8 Miles, 5 sets of 70 push-ups, 21 minutes of Planks

Wednesday August 17th – 8 Miles LSD in 1:45:08. 3 sets of 30 squats

Thursday August 18th – 4.8 Miles, 4 sets of 7 chin-ups, 3 rounds boxing the heavy bag.

Friday August 19th – Date night with my Wife!

Back to work this week with light recovery miles. Wow, nothing hurt, nothing sore. No high gear but I feel great. My training plan may not be for everyone but it sure works for me. No ill effects after a one hundred mile race is hard to imagine. I will be patient with my recovery. Same plan I used after my race in Australia.

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August 6th – 12th

This week 100 Miles

Saturday August 6th – Start of the 105th British Centurion Qualifier

Sunday August 7th –  100 miles in 22:19:37.

Monday August 8th – Day Off

Tuesday August 9th –  Day Off

Wednesday August 10th – Day Off. One L  O  N  G  travel day.

Thursday August 11th – Day Off

Friday August 12th – Date night with my Wife!

What a Great Trip and Race. Everything about this experience far exceeded my wildest dreams. Resting now. Eating a bunch of food I have had to pass on for weeks. I ended up with one blister on each heel. A sore left knee. Start back walking on Saturday. Strength training starts on Tuesday. A nice slow recovery. Then just enough miles to maintain my Fitness level. I will not be doing any hard training this cycle. No back2backs. My goal is to step onto the African Continent with rested, fit legs in 10 weeks.

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Training July 30th – August 5th

This week 24.8 Miles

Saturday July 30th – 4.8 Miles

Sunday July 31st –  8 Miles LSD in 1:45:45.

Monday August 1st – 4 Miles

Tuesday August 2nd –  4 Miles

Wednesday August 3rd – 4 Miles early before catching my flight to Great Britian.

Thursday August 4th – Day off touring Beautiful Edinburgh, Scotland

Friday August 5th – Date night with my Wife in Redcar, England.

All that training……. All that time…….. All that healthy food…….All those steps……..All those Miles…….. All those shoes……. All that travel………. It all comes down to this moment in Time.   Let’s Do This!  

Going to be fun!

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Training July 23rd – 29th

This week 51.2 Miles

Saturday July 23rd – 4.8 Miles, 5 sets of 70 push-ups, 21 minutes of planks.

Sunday July 24th –  20 Miles LSD in 4:19:04. 3 sets of 30 squats.

Monday July 25th – 4.8 Miles, 4 sets of 9 chin-ups.

TAPER TIME!

Tuesday July 26th –  4.8 Miles.

Wednesday July 27th – 12 Miles LSD in 2:34:57.

Thursday July 28th – 4.8 miles

Friday July 29th – Date night with my Wife!

Enjoying my taper.  Vroom! Vroom! Fueled up. Tires aired up. Engine fine tuned. Ready to race.

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Training July 16th – 22nd

This week 55.2 Miles

Saturday July 16th – 4.8 Miles, 5 sets of 70 push-ups, 21 minutes of planks.

Sunday July 17th –  24 Miles LSD in  5:05:29. 3 sets of 30 squats.

Monday July 18th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday July 19th –  4.8 Miles, 5 sets of 70 push-ups,  21 minutes of planks.

Wednesday July 20th – 12 Miles LSD in 2:36:05. 3 sets of 30 squats.

Thursday July 21st – 4.8 Miles.

Friday July 22nd – Date night with my Wife!

Eighteen, Seventeen, Sixteen, Fifteen……….. counting down the days till the 105th British Centurion Qualifier. Wont be long now. I am So ready. Since Australia in April This has been the longest, hardest training session I have done. Is it going to pay off? It has to pay off twice actually. My plan was to train for both the British and African Centurions this summer. After the British I will focus on recovery and then fitness maintenance. No back2back’s during that eleven weeks. Two races out of this summer’s training.

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Training July 9th – 15th

This week 74.4 Miles

Saturday July 9th – 24 Miles LSD in 5:10:59.

Sunday July 10th –  24 Miles in 4:57:42. Very pleased with today’s walk on tired legs.

Monday July 11th – 4.8 Miles.

Tuesday July 12th –  4.8 Miles, 5 sets of 70 push-ups, 21 minutes of planks.

Wednesday July 13th – 12 Miles LSD in 2:35:45. 3 sets of 30 squats.

Thursday July 14th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday July 15th – Date night with my Wife!

There are moments during a training cycle when you get a glimmer of hope. I had one of those moments this last week. My 24 mile walk on Saturday was harder than it should have been. I am going to blame the heat. I started at 6am and the temperature was already 80 degrees. I was dreading Sundays 24 miles. Sunday was easy. A great pace that felt easy to hold. It is easy to second guess your training. Am I doing too much? Too little? Then you have days like Sunday that let you know, Everything is going to be alright. A slow decrease in mileage the next two weeks. The hard work is done. Now to let my legs recover for the BIG race. Strict diet to reach my racing weight. I need to drop 6 pounds in three weeks. Booooo!

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Training July 2nd – 8th

This week 55.2 Miles

Saturday July 2nd – 4.8 Miles, 5 sets of 70 push-ups, 21 minutes of planks.

Sunday July 3rd –  24 Miles 4:56:22. 3 sets of 30 squats.

Monday July 4th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday July 5th –  4.8 Miles, 5 sets of 70 push-ups.

Wednesday July 6th – 12 Miles LSD in 2:35:05, 3 sets of 30 squats.

Thursday July 7th – 4.8 Miles, 21 minutes of Planks.

Friday July 8th – Date night with my Wife!

My legs are feeling good and strong. Looking forward to my Back2back this weekend. My last big workout before The British Centurion Qualifier. Four more weeks.

SUMMER

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Training June 25th – July 1st

This week 50.4 Miles

Saturday June 25th – 24 Miles LSD in 5:19:19. 3 sets of 30 squats. Did not feel the love today.

Sunday June 26th –  Unscheduled day off Visiting Our Kids in Arkansas.

Monday June 27th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday June 28th –  4.8 Miles, 5 sets of 70 push-ups, 21 minutes of planks.

Wednesday June 29th – 12 Miles LSD in 2:35:03. 3 sets of 30 squats.

Thursday June 30th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday July 1st – Date night with my Wife!

Just walking and dreaming this week. Adding up the miles wishing the British Centurion race was this weekend. I am so ready. Starting to look forward to my taper.

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