Walkers Sharing Experiences

[twoWDWfools]

Dave - thanks for the video link. Would love to move like that one day.

Tracy - hmm, yet another reason to travel to Florida (like I need an excuse). Would be neat to do one of those with couple WISHers.

Will be starting to ramp up again later this week. After my half this weekend firmly believe I have the ability to increase my speed over a distance. Think I'll start with short burts and see how it goes.

 

[windwalker]

Liz, I'm doing a workout routine and theory I call adaptation. I don't know if you saw my explaination of it or not.

Basicly it works like this: If you walk comfortablely fast at 13 min per mile then every Treadmill workout (treadmill because you can control speed) end your walk workout with a quarter of a mile, one lap, with 12:30 mpm. When that is easier go a half mile at 12:30 then when that is easier do a full mile of 12:30. When a full mile is comfortable at 12:30 do a mile at that after you warm up good and then do the same build up as before but now at 12 mpm. Keep this up about 3 times a week.

It's like the principal behind of weight training, you increase a little at a time, do that weight till it's more comfortable then increase again.

The other part of my training is full body training, upper, lower and core.

Walking Panda

 

[twoWDWfools]

Dave - that sounds like a definitely do-able approach. I also do core work and some weight training. REally hate upper body work (boring) but need to get more of it in.

 

[windwalker]

Dave - that sounds like a definitely do-able approach. I also do core work and some weight training. REally hate upper body work (boring) but need to get more of it in.

Another Pandaism on the upper body work. Do it right after your walk. You are warmed up and your arms are loose from the arm swing. You don't have to waste time warming up so you can go right into your heaviest weights. I just do one set of curls at the heaviest weight I can do then rest about 30 seconds and start working down at 5lb increments to where I do last set at 10 lbs per dumb bell starting at 35 lbs.

Then I do the same for chest and then side bends which work shoulders and sides. I go then imediately to my stretching. On non weight days I do a pool workout instead after walking.

Here is the women's version of the shoe I'm wearing and remember you get 15% more off with the WISHD discount.

Walking Panda

 

[twoWDWfools]

Thanks again! So glad you are here for the help/advice/encouragement.

Looks like the link for the shoe didn't stay put. Can you try again please....

 

[windwalker]

Thanks again! So glad you are here for the help/advice/encouragement.

Looks like the link for the shoe didn't stay put. Can you try again please....

http://www.runningwarehouse.com/descpageWRS-BW10SLS.html


Senile Panda rides again

Senile Panda

 

[DisneyWalkerGirl]

Hi Group - I have been quiet for awhile, but am actually ramping up training again. Kicked this off in a big way the first weekend of the month by attending one of Dave McGovern's weekend seminars here in central Ohio.

WOW! I have been "walking" for 3 years, but have never attempted to racewalk. Quite honestly, my natural stride is rather like a duck - toes pointing out plus coming down too hard on my right side causing right hip issues. I was not that slow for someone with absolutely no technique (ranging from a best 5k pace of 13:15 and best 1/2 marathon pace of 14:30)

But....I wanted to have a real technique and hopefully reduce injury potential, determine what my "ideal" race length is and bring down my times for that distance. I have been racing everything from 5ks to halfs and was under the misguided impression that I should be able to have the same pace for all distances.

Dave was huge help in all of this and I am now working very hard on technique. I am NOT watching pace right now as I figure that will come once the form is there. Getting my feet going in the right direction and working hard on techinque made me discover muscles that I didn't even know existed when I began the weekend with Dave.

I would highly recommend Dave's weekend clinics if you can't get to the weeklong sessions in Orlando.

BTW - is anyone doing the New Albany Walking Classic next month? A walker's only event with a 10K and a Half Marathon. It is not strictly judged for form, but anyone seen running will be disqualified. The entry fees are very reasonable ($30 for the 10K and $35 for the half). Everyone gets a very cool embrodiered fleece/nylon jacket and a finishers medal. Here is a link to the site with all the info.

http://www.newalbanywalkingclassic.com/facts.asp

I am in the 10K and would love to see some Disboard walking buddies there!

Kathy

 

[dsnyfan21]

Kathy: I have heard of the New Albany Walk. Would love to make that something for the future to do.

Decided to go out for my walk tonight and do some speed work and only do 3 miles instead of 4 miles, since I did 13.10 on Sunday. I was getting a bit tired of just getting the miles in the sweltering heat. Temps tonight were nice because it had just rained.
Splits:
1mile - 14:23
2mile - 13:56
3mile - 13:36 (did .25miles with avg. pace of 11:55)

Not too bad for just doing my 13 and being just a bit sore in the calves.

Take care walkers!!

Tracy

 

[windwalker]

Tracy that was some good times.

I would love to do that walk race but it's just not going to be convient. Perhaps another year it willo be doable.

I'm meeting with a potential sponsor tomorrow, the owner of a chain of health clubs. Wish me luck.

Walking Panda

 

[SamSam]

Hello walkers,

John and I did 12 miles this past weekend. We did it slow and easy..... we just wanted to get the distance in and not worry about the time. We were a 15:40 overall, which is OK because it was hilly terrain and we were not going full throttle. I felt fine during the walk, but was very sore for many hours afterward. I guess I'll be feeling that way alot in the months to come. Official marathon training begins the end of August. We'll still be on the cruise, but it's low mileage so we'll somehow manage to get it done even if it's on a treadmill.

Jeanneg, I often do the 'slow and easy' miles. There are some days that I simply don't seem to have any speed but I still enjoy the miles...going nice and easy.
Enjoy your cruise, I look forward to hearing about it when you return.

 

[dsnyfan21]

Tracy that was some good times.

I would love to do that walk race but it's just not going to be convient. Perhaps another year it willo be doable.

I'm meeting with a potential sponsor tomorrow, the owner of a chain of health clubs. Wish me luck.

Walking Panda

Thanks, it felt pretty good.

Good Luck and hears some for you!!!

 

[windwalker]

Good morning walker friends.

I'm still using the new Brooks Mach X and still loving it. I'm wearing it more the the Mizuno Revolvers. So far I've gone 10 miles in it with no problems.

I switched to that Kashi "Go Lean" cereal on the recommendation of Connie, our resident nutritrition guru. It's high protien and fiber so my body has to adjust to that.

I'm back to regular workouts today since I'm recovered from the race, except for a tight right calf muscle. I'm going to keep an eye on that and if it starts acting up I'll stop walking and stretch and massage.

Have a super day everyone and walk strong.

Remember if you don't have a dream, how will you ever have a dream come true.

Walking Panda

 

[windwalker]

Found an interesting link to the latest USATF 5K Open Championships:

http://www.parkracewalkers.us/

Click on News over on the left side

This was in NYC Central Park.

Racing Panda

 

[windwalker]

Hi walker friends.

I didn't know if you were aware, but on Saturday, August 16 @ 9:00 a.m., the Olympics will host the Men's final 20k Race Walk. On Thursday, August 21 @ 9:00 a.m. the women are scheduled for the 20k race walk. On Friday, August 22 @ 7:30 a.m. the men have their final 50k race walk.

Walking Panda

 

[SamSam]

Hi walker friends.

I didn't know if you were aware, but on Saturday, August 16 @ 9:00 a.m., the Olympics will host the Men's final 20k Race Walk. On Thursday, August 21 @ 9:00 a.m. the women are scheduled for the 20k race walk. On Friday, August 22 @ 7:30 a.m. the men have their final 50k race walk.

Walking Panda

Thanks for the info, I'll try and watch them.

 

[jeanneg]

I'll be be transit, but will attempt to TIVO it.

 

[windwalker]

Here is a link to my favorite shin strengthing exercise:

http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html

The shins are major players when you are walking fast.

My meeting with the health club about sponsorship is next week.

Walking Panda

 

[SamSam]

Here is a link to my favorite shin strengthing exercise:

http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html

The shins are major players when you are walking fast.

My meeting with the health clue about sponsorship is next week.

Walking Panda

Looks like a great exercise. I have trouble with my shins, so I will try adding this to my exercises to see if it helps.
Good luck with the sponsorship!

 

[windwalker]

They finally published the results of my walk race from last Saturday:

http://bgrr.com/results/results08GardenSpot.htm#walk

Rest day for me today.

Walking Panda

 

[windwalker]

Good morning guys.

I hate to be a broken record but I'm having an awesome day. Ever have one of those days that you just can't run out of energy? I did a 4 mile walk on the treadmill:

Mile one 15:00 mpm
Mile two 13:20 mpm
Mile three 12:00 mpm
Mile four 10:54 mpm

Then a half hour of weights, some stretching and finally a half hour of pool running with high knee lift. I still feel like I haven't done anything and tons of energy left. Which is good because I have to work today.

Walking Panda