Category Archives: Training

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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Training June 18th – 24th

This week 82.4 Miles

Saturday June 18th – 28 Miles LSD in 6:01:30.

Sunday June 19th – 28 Miles LSD in 6:02:14. I had to reach down deep today.

Monday June 20th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

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

Wednesday June 22nd – 12 Miles LSD in 2:38:33. 3 sets of 30 squats.

Thursday June 23rd – 4.8 Miles

Friday June 10th – Date night with my Wife!

My biggest back 2 back weekend ever. I am not going to lie. Sunday’s walk was tough. Nothing was sore on Monday. I just fell right back into my regular training. A little over four more weeks of training and then a nice taper for the British Centurion. I am looking forward to racing another Centurion Qualifier. There are only 35 Centurion’s with three Badges. Success in Redcar, UK would put me in some rare company. Speaking of Rare Company. Sandra Brown will be racing at Redcar. She is one of two people with six Centurion Badges. Redcar will be her 175th 100 mile or longer race. Just the thought of such an achievement is mind boggling. Right now 23 have signed up for the race. 16 are Centurions. I already feel overwhelmed. To see my name on the entry list knowing I can compete in that company. I don’t know what to say.

WEEKEND

Training June 11th – 17th

This week 55.2 Miles

Saturday June 11th –  4.8 Miles, 5 sets of 70 push-ups, 21 minutes of Planks.

Sunday June 12th – 24 Miles LSD in 5:06:49. 3 sets of 30 squats.

Monday June 13th – 4.8 Miles, 4 sets of 9 chin-ups.

Tuesday June 14th –  4.8 Miles

Wednesday June 15th – 12 Miles LSD in 2:33:56.

Thursday June 16th – 4.8 Miles

Friday June 17th – Date night with my Wife!

I have had to skip several of my planned strength training workouts. My wife and I have been going to our Grandson’s baseball games. My walks have been late at night after the games. So I skip the Strength work. As long as I get one of each workout per week I am not worried about it. I feel like I can maintain my fitness with once per week strength training. The mileage is the most important. Never skip the walking.

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Training June 4th – 10th

This week 55.2 Miles

Saturday June 4th –  4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.

Sunday June 5th – 24 Miles in 4:53:52.  3 sets of 30 squats. One of those magical walks that felt like I could go forever.

Monday June 6th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Tuesday June 7th –  4.8 Miles, 5 sets of 69 push-ups, 21 minutes of planks.

Wednesday June 8th – 12 Miles LSD in  2:30:12. 3 sets of 30 squats.

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

Friday June 10th – Date night with my Wife!

I love training in the summer. Hot weather does not bother me training. Racing, I want it cool. Hot weather training makes your body more efficient. It improves your endurance. Then the first race you do in cool weather BAM! PR time. I wonder if it will be cool in Northern England the first part of August?  Without a doubt it will be cooler than Oklahoma. Eight more weeks. Excited.

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Training May 28th – June 3rd

This week 74.4 Miles

Saturday May 28th – 24 Miles LSD in 5:10:01.

Sunday May 29th – 24 Miles LSD in 5:09:05.

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

Tuesday May 31st –  4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.

Wednesday June 1st – 12 Miles LSD in 2:32:10.  3 sets of 30 squats.

Thursday June 2nd – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday June 3rd – Date night with my Wife!

For me the greatest training for a Centurion race is the Back 2 Back weekend. The mileage each day is not so high that you need a recovery. The tired legs on day two is great training physically and mentally. Learn to Love those B2B weekends if you want to be a Centurion.

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Training May 21st – 27th

This week 56.1 Miles

Saturday May 21st – 5.7 miles in Enid, Oklahoma.

Sunday May 22nd – 24 Miles LSD in 5:09:43. 3 sets of 30 squats.

Monday May 23rd – 4.8 Miles, 4 sets of 10 chin-ups. 3 rounds boxing the heavy bag.

Tuesday May 24th –  4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.

Wednesday May 25th – 12 Miles LSD in 2:35:12. 3 sets of 30 squats.

Thursday May 26th – 4.8 Miles.

Friday May 27th – Date night with my Wife!

A great solid walking week. I would like to declare myself fully recovered from my Centurion Race in Australia six weeks ago.  I have Back2Back 24 mile walks this weekend. I will hold off on that declaration till Sunday afternoon. I feel fully recovered.

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Training May 14th – 20th

This week 55.2 Miles

Saturday May 14th – 4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.

Sunday May 15th – 24 Miles in 4:57:34. 3 sets of 30 squats.

Monday May 16th – 4.8 Miles, 4 sets of 9 chin-ups.

Tuesday May 17th –  4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.

Wednesday May 18th – 12 Miles LSD in 2:34:54. 3 sets of 30 squats.

Thursday May 19th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday May 20th – Travel out of town for a Funeral.

I had my fastest training walk on Sunday since before the Cowtown 50K in February.  I have that spring back in my step. I have a good feeling about my race in Great Britain. I know that no hundred mile race is ever going to feel easy. However after my last two I would except an easier feeling hundred mile race.

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Training May 7th – 13th

This week 46.4 Miles

Saturday May 7th – 4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.

Sunday May 8th – 20 Miles LSD in 4:12:35. 3 sets of 30 squats.

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

Tuesday May 10th –  Unscheduled day off.

Wednesday May 11th – 12 Miles LSD in 2:38:38. 3 sets of 30 squats.

Thursday May 12th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday May 6th – Date night with my Wife!

I did something I never do this week. I took an unscheduled day off. Right now I am stuck between my recovery and my next Centurion training session. I felt tired and unfocused. So I pushed the reset button. Just a simple day off and now I am ready to prepare for the British Centurion Qualifier.

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Training April 30th – May 6th

This week 51.2 Miles

Saturday April 30th – 4.8 Miles, 5 sets of 68 push-ups, 21 minutes of Planks.

Sunday May 1st – 20 Miles LSD in 4:18:48. 3 sets of 30 squats.

Monday May 2nd – 4.8 Miles, 4 sets of 8 chin-ups. 3 rounds boxing the heavy bag.

Tuesday May 3rd –  4.8 Miles, 5 sets of 69 push-ups, 21 minutes of Planks.

Wednesday May 4th – 12 Miles LSD in 2:34:59. 3 sets of 30 squats.

Thursday May 5th – 4.8 Miles, 4 sets of 9 chin-ups. 3 rounds boxing the heavy bag.

Friday May 6th – Date night with my Wife!

Slowly building my mileage back up. I have 16 weeks between my Australian Centurion qualifier and The British Centurion qualifier. I am counting the weeks it takes till I feel fully recovered. It has only been three weeks and no surprise I have not yet recovered. I am feeling stronger each week. I think 16 weeks will be more than enough time between 100 mile races. There have been many Dutch, Belgian and English racers qualify at both European qualifiers in the same year. May to August. An average of 12 weeks between races.  All this matters because I signed up this week for the Inaugural African Centurion Qualifier on October 22nd. This race is 11 weeks after my British Qualifier. Can I fully recover and race another 100 miles with 11 weeks recovery? That is what I am going to try and find out.

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Training April 23rd – 29th

This week 38.4 Miles

Saturday April 23rd – 4.8 Miles

Sunday April 24th – 8 Miles LSD in 1:43:06.

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

Tuesday April 26th –  4.8 Miles, 5 sets of 68 push-ups, 21 minutes of Planks.

Wednesday April 27th – 12 Miles LSD in 2:42:29.  3 sets of 30 squats.

Thursday April 28th – 4.8 Miles, 4 sets of 8 chin-ups.

Friday April 29th – Date night with my Wife!

Back to my workouts this week. My legs feel great. My strength training is not as easy. Amazing to me how fast you lose fitness when you take a break. I just don’t see taking a long break from training. I have worked so hard to get to the level I am at. I can’t imagine starting all over again. I would rather stay ready than have to get ready.

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Training April 16th – 22nd

This week 109.5 Miles

Saturday April 16th –  Start of the Coburg 24 hour Carnival.

Sunday April 17th – Finished my Australian Centurion Qualifier. 101.57 miles in 24 hours.

Monday April 18th – Day Off Touring the Southern Coast of Australia.

Tuesday April 19th – One long Day. Left Melbourne and Arrived in Dallas 10 hours later by the clock. Trust me it was a much longer day than that.

Wednesday April 20th – 4 Easy Miles

Thursday April 21st – 4 Easy Miles

Friday April 22nd – Date night with my Wife!

Wow what a race. Worked through my stomach and sleep deprivation issues. Very pleased that I was able to gut it out. Except for those issues everything else was spot on. No Blisters. This was my first hundred miler my knees did not bother me late in the race. Other than being sore for a couple of days I have no ill effects from the race. What I take from that is my training is working.  I am fit for Centurion Races. Keep on Keeping on. Same training plan starting back this next week. Start slow and build up.  I must Train my mind to better handle all the “other problems” that can wreak your race. 15 weeks to the British Centurion Qualifier.

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Training April 9th – 15th

This week 27.2 Miles

Saturday April 9th –  4.8 miles

Sunday April 10th – 8 miles in 1:41:39.

Monday April 11th – 4 miles

Tuesday April 12th – 4 miles early before leaving for the Airport.

Wednesday April 13th – Poof this day disappeared over the Pacific Ocean.

Thursday April 14th – Arrived in Melbourne, Victoria Australia. 4 miles on the hotel treadmill.

Friday April 15th – 2.4 mile shakeout walk before Touring The Yarra Valley with my Wife!

Light walking travel week. Save up your money and fly first class. I knew the flight would be long. It felt even longer than the 14 hours we were in the air. All the perks and extra room are worth the difference in price. My legs are well rested and ready to race. Oh my I can’t believe I am in Australia.  The Centurion is here for the taking. The training has been done. Just waiting now on the alarm to go off. Let’s do this. Going to be fun!

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Training April 2nd – 8th

This week 51.2 Miles

Saturday April 2nd –  4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Sunday April 3rd – 20 miles LSD in 4:16:08. 3 sets of 30 squats. One of those magical walks that felt like I could walk forever.

Monday April 4th – 4.8 miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag.

Centurion Race Taper Starts

Tuesday April 5th – 4.8 miles

Wednesday April 6th – 12 miles LSD in 2:38:41.

Thursday April 7th – 4.8 miles

Friday April 8th – Date night with my Wife!

Another easy week of Centurion pace work. I love race taper. The extra free time skipping strength training. Being able to relax knowing you have finished all the hard work. The way your legs feel all rested. My mind at peace, filled with anticipation.  Starting to get all my gear together for my big trip to Australia. I like to collect my gear together early. Almost every day I think of something I forgot. After all the hard work preparing for a Big race now is not the time to drop the ball and forget something. I am ready to Race.

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Training March 26th – April 1st

This week 51.2 Miles

Saturday March 26th –  4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Sunday March 27th – 20 miles LSD in 4:26:02. 3 sets of 30 squats.

Monday March 28th – 4.8 miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag.

Tuesday March 29th – 4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Wednesday March 30th – 12 miles LSD in 2:37:36. 3 sets of 30 squats.

Thursday March 31st – 4.8 miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag.

Friday April 1st – Date night with my Wife!

Over nine months ago I became United States Centurion C78. A few days after that I announced my intentions to become an Australian Centurion. I had ten months to prepare. Let me tell you that ten months has flown by. Step number two of a six step journey I have planned. My journey of five world Centurion Badges has changed to Six. Looks like Africa will host the inaugural African Centurion Qualifier on Robben Island, South Africa this October.  I will have to sacrifice my trip to New York for the U.S. Qualifier. I hate to miss any Centurion race. The chance to race an inaugural Centurion Event is too good a deal to pass up. I am getting way ahead of myself here. One BIG goal at a time. The way the time flies by I have no choice but to plan ahead. Trust me I am not overlooking Australia.

Easy week training for me this last week. Just nice Centurion Pace work. Another round of the same next week. Same mileage minus the strength training starting on Tuesday or what I affectionately call TAPER!

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Training March 19th – 25th

This week 46.2 Miles

Saturday March 19th –  2.4 miles

Sunday March 20th – 26.2 miles at the A2A Marathon in 5:01:53.

Monday March 21st – Day Off.

Tuesday March 22nd – 4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Wednesday March 23rd – 8 miles LSD in 1:47:48. 3 sets of 30 squats.

Thursday March 24th – 4.8 miles, 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Friday March 25th – Date night with my Wife!

Last weekends Marathon and my legs. Without a doubt I can walk high weekly mileage. I can train hard and walk long distances both without injury. The question is do my legs fully recover? I think late February’s Cowtown 50K race left my legs tired. More tired than I thought. I resumed my hard training for three weeks. Then raced the A2A Marathon. My legs were not responsive. I have been under the impression that if I kept piling on the miles my legs would adapt. I still believe that. However I also need some recovery time. My plan was to pile on more miles before the Australian Centurion. This week I focused instead on recovery. I will do the same between now and my Centurion race. I have the fitness now for a hundred mile race. This last week and next week would not have added much more to my fitness. Just looking to maintain now, then Taper. Achieve my Goal. Race Australia with happy RESTED legs.

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Training March 12th – 18th

This week 58.2 Miles

Saturday March 12th –  4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Sunday March 13th – 27 miles LSD in 5:53:55 in lane 3 on the track. 3 sets of 30 squats.

Monday March 14th – 4.8 miles, 4 sets of 10 chin-ups, 3 rounds boxing the heavy bag.

Tuesday March 15th – 4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Wednesday March 16th – 12 miles LSD in 2:37:58.  3 sets of 30 squats.

Thursday March 17th – 4.8 miles.

Friday March 18th – Date night with my Wife!

No taper before my A2A Marathon this Sunday. Just using the race as a supported training walk. I need the miles more than a personal best marathon. There will be time for personal records after my World Centurion Quest is over. The Forecast is about perfect for a marathon. Dry, cool and light wind.

Speaking of World Centurion Quest. I signed up for the Redcar Blast this week. The Redcar Blast is the 105th British Centurion Qualifier this August in Redcar, UK. That is my next goal. Just thinking about Australia right now. One Goal at a time Please.

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Training March 5th – 11th

This week 58.2 Miles

Saturday March 5th –  4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Sunday March 6th – 27 miles LSD in 5:50:50 in lane 3 on the track. 3 sets of 30 squats.

Monday March 7th – 4.8 miles, 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Tuesday March 8th – 4.8 miles, 5 sets of 69 push-ups, 21 minutes of Planks

Wednesday March 9th – 12 miles LSD in 2:34:27.  3 sets of 30 squats.

Thursday March 10th – 4.8 miles, 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Friday March 11th – Date night with my Wife!

I am getting excited about my Australian Centurion Race in five weeks. I have trained hard. Much harder than I did for my U.S. Centurion race. I feel great. That is not the reason for my excitement. It is getting to share the Track with other Centurions. Some of the best long distance walkers in the world. I am inspired by watching other Centurions Race.  These folks have also chewed the pavement training. They have survived the race, felt the pain, enjoyed the success.

Australia will be well represented with Australian Centurions.  Michelle Thompson holds every female walking race record in Australia up to her age. Every new age group she enters She breaks the records.  Will be fun to watch her zip past every few laps.  Clarrie Jack will be looking to add to his many walking records. He is now racing in the 70 year age group.  John Kilmartin is a double Centurion with Australian and British Centurion Badges. John has been a mentor to me in my Centurion quest. John is faster than I am. Can not wait to meet him and watch his walking form.

The Netherlands will be represented by a pair of Double Badge Centurions. Sandra de Graaff and Albertus van Ginkel. Both are Continental and British Centurions. I raced last summer with two Dutch racers. I expect to be equally awed by Sandra and Albertus.

There are several other top Australian walkers in the field. Excited. Going to be Fun!

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Training February 27th – March 4th

This week 55.0 Miles

Saturday February 27th –  2.4 miles

Sunday February 28th –  31 miles at the Cowtown 50K in 5:57:17

Monday February 29th – Day off

Tuesday March 1st – 4.8 miles, 5 sets of 68 push-ups, 21 minutes of Planks.

Wednesday March 2nd – 12 Miles LSD in 2:38:36. 3 sets of 30 squats.

Thursday March 3rd – 4.8 Miles, 4 sets of 9 chin-ups, 3 rounds boxing the heavy bag.

Friday March 4th – Date night with my Wife.

With post race recovery being a good judge of fitness my training has worked for me. I took one day off and jumped back into my workouts. I feel great. Only my core and glutes were sore. Looks like I will lose both big toe nails. I have lost each one over the last two years. First time to lose both together. I will keep building mileage. Six weeks to my Australian Centurion attempt. I have a small local hilly point to point Marathon in two weeks. I have finished the A2A marathon twice. Once one second over 5 hours. Once 48 seconds under 5 hours. This year I will try for a 4:59:59 training walk finish.

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