Randy Racewalker

Randy Racewalker Keeping tabs on Master Athlete Randy's racewalking progress, and journey, both in Canada and beyond!

Friday, June 12, 2026Stop an smell the flowers...Great easy (recovery) racewalk this morning after yesterday's confidenc...
06/12/2026

Friday, June 12, 2026

Stop an smell the flowers...

Great easy (recovery) racewalk this morning after yesterday's confidence booster workout.

What a gorgeous morning along the LaHave River...You gotta love the South Shore of NS.

Have a delightful day one and all!

Thursday, June 11, 2026It was a threshold workout this morning as I did a 35 min mini Norwegian consisting of 2 min, 4 m...
06/11/2026

Thursday, June 11, 2026

It was a threshold workout this morning as I did a 35 min mini Norwegian consisting of 2 min, 4 min, 6 min, 5 min, 3 min, and 1 min intervals at 85% effort with 2 min at 75% effort before and after each interval.

It was a great session as I went through 5kms in 32:22 with an overall average pace of 6:30/km (data below).

I am very excited with this effort and it really does indicate promise.

I hope you have a terrific day today.

Wednesday, June 10, 2027New watch, new format - of sorts...Yes, with my new Garmin Forerunner 70 on my wrist, but as of...
06/10/2026

Wednesday, June 10, 2027

New watch, new format - of sorts...

Yes, with my new Garmin Forerunner 70 on my wrist, but as of yet, do not know how to convert the thing to kilometers. That too will come!

Anyway, out for an easy 8kms in 59:40 with an average pace of 7:24/km - I felt great, especially after yesterday's effort.

Enough of me, I wish you all a blessed day...

Tuesday, June 9, 2026Well, while still feeling a bit tired from my race just two days ago, I modified my workout from in...
06/09/2026

Tuesday, June 9, 2026

Well, while still feeling a bit tired from my race just two days ago, I modified my workout from intervals to a moderate 8km fartlek - And what a great decision!

My average pace for this 8km fartlek was 6:48/km and an Avg HR of 133bpm. This session consisted of 2, 3, 4, and 5 minute intervals with a float of 2 minutes in between each interval.

I felt very good and proud of myself for listening to my body and modifying the session. 😁

As Paul Harvey would say, "Now you know the rest of the story!"

Have a wonderful day one and all.

Sunday, June 7, 2026Great way to start my comeback track season after two years...With my goal of racewalking sub 19:15 ...
06/07/2026

Sunday, June 7, 2026

Great way to start my comeback track season after two years...

With my goal of racewalking sub 19:15 not a sure thing, I was quite nervous warming up.

The nerves settled quickly as the gun went off. Grinding from start to finish, I placed 3rd in a surprising time of 18:49.65, some 25 seconds quicker than my goal - a good, but painful, rust buster.

Your turn to surprise yourself...Go for it! Have a wonderful day one and all!

5 HOURS LATER AND THE LEGS ARE STILL BUZZING...

Saturday, June 6, 2026A 'Pre-race' session...With my 3000m racewalk race tomorrow morning, today was a light, sharpeni...
06/06/2026

Saturday, June 6, 2026

A 'Pre-race' session...

With my 3000m racewalk race tomorrow morning, today was a light, sharpening workout of 2k warm-up, stretching and strides, 400m race pace (2:31.5), 100m float (:39), 400m faster (2:21.5) and a 2k cool down.

Overall, I felt great and feel ready to racewalk sub 19:15 for 3000m on the track. 🤞 🤞

Have yourselves a beautiful weekend...

Friday, June 5, 2026After yesterday's great workout, it was out for an easy recovery 8km racewalk (see pics for times, h...
06/05/2026

Friday, June 5, 2026

After yesterday's great workout, it was out for an easy recovery 8km racewalk (see pics for times, heart rate...), and I felt good, surprised really.

Now, a restful day with tomorrow being a light 'pre-race' session as I prepare for my first racewalk race since September 2024.

Have a terrific day, one and all!

Thursday, June 4, 2026Procrastination...Finally out for my interval workout at 11:00am - Even with the ocean cross breez...
06/04/2026

Thursday, June 4, 2026

Procrastination...

Finally out for my interval workout at 11:00am - Even with the ocean cross breeze, it was a good session of 5 x 1km (6:25) with 2 minutes recovery.

With my interval time ranging from 6:33 down to 6:04, I am excited with how easy it was - Over before I knew it!

Looking forward to Sunday's 3000m track race as it is my first race since September, 2024

Hope everyone is out enjoying their day...

Wednesday, June 3, 2026A beautiful dawn on the LaHave...Filled with glory, I was out for an easy 8kms in 59:37 averaging...
06/03/2026

Wednesday, June 3, 2026

A beautiful dawn on the LaHave...

Filled with glory, I was out for an easy 8kms in 59:37 averaging 7:27/km - with a relaxing Avg HR of 110 bpm.

I now feel grounded and ready to take on my first interval session of 5 x 1km in 6:25 tomorrow morning - great to be back in Nova Scotia!

In the meantime, I hope you have a wonderful day!

Tuesday, June 2, 2026Out for an easy 8k in 57:57 (7:15/km with a bit high Avg HR of 122 bpm - Hmmm!) and glad to be race...
06/02/2026

Tuesday, June 2, 2026

Out for an easy 8k in 57:57 (7:15/km with a bit high Avg HR of 122 bpm - Hmmm!) and glad to be racewalking along the LaHave River again. I just forgot about how rolling the course is.

Now, if it could only warm up!

Have a beautiful day one and all.

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Pentz Road
Bridgewater, NS
B0R1G0

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+19022104037

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