Randy Racewalker

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

Saturday, September 12, 2026Sleep intervention update...Well, I started week three of my light therapy yesterday, where ...
09/12/2026

Saturday, September 12, 2026

Sleep intervention update...

Well, I started week three of my light therapy yesterday, where I now have to be within the light for two hours - So, I have added card solitaire to my routine to help me get through the time while NOT on electronics.

Overall, while this is very structured and requires quite a commitment, I am sleeping really, really well. This also helps in my racewalking recovery as my training performances have been slowly getting better / easier while gradually adding weekly mileage.

You can check out my lastest 12k session on the previous post.

All good!!!!

Saturday, September 12, 2026With my longest racewalk, in a long time, now complete...Well, out for a steady state 12kms...
09/12/2026

Saturday, September 12, 2026

With my longest racewalk, in a long time, now complete...

Well, out for a steady state 12kms in 1:28:57 with an average pace of 7:25/km, and an Avg / Max HR of 122 / 148 bpm, I am getting quite excited about things to come.

After, yet another, great night's sleep 😴 (8 hours) and solid recovery and HRV stats, I was determined to have a nice steady effort on a rolling course - Mission Accomplished!!!

Friday, September 11, 2026Out for a well deserved recovery 6k racewalk this morning as the legs felt a bit tired from ye...
09/11/2026

Friday, September 11, 2026

Out for a well deserved recovery 6k racewalk this morning as the legs felt a bit tired from yesterday's session.

I covered 6k in 44:38 with an average pace of 7:29/km and an Avg / Max HR of 114 / 129 bpm. I listened well to my body and the pace was an easy and comfortable effort.

Looking forward to tomorrow's 12k session as it will be my longest in quite a while.

Thursday, September 10, 2026Testing Thursday...Thought I would do an 8km effort working light tempo for the first 5k the...
09/10/2026

Thursday, September 10, 2026

Testing Thursday...

Thought I would do an 8km effort working light tempo for the first 5k then truly increase the tempo for the last 3k -Very excited about the result!!!

Due to the heavy rain and wind, I decided to further aid a great recovery by 'sleeping in ' and tea time until my mid-morning session. Also, I went indoor on the track - yup 37 laps (215m / lap) in 59:16.

I did the first 5 kilometers in an average pace of 7:45/km. Then, putting my head down and focusing on technique, I averaged 6:43/km for the last 3k.

While lap after lap was a bit tiring, I enjoyed the feeling of gradually picking up the tempo throughout.

Resting here now, with legs up, after my great liquid replenishment and a well deserved lunch!!!!

Wednesday, September 9, 2026After yesterday's tempo it was out for an easy recovery 6km this morning with starting a tem...
09/09/2026

Wednesday, September 9, 2026

After yesterday's tempo it was out for an easy recovery 6km this morning with starting a temperature of 7°C, felt like 5°C, so long sleeve day!!!

I completed the nice and comfortable distance in 45:31, with an average pace of 7:35/km and an Avg HR of 113 bpm - all great stats for the day after AND after another great sleep of 8 1/4 hours.

Tuesday, September 8, 2026Another great night's sleep 😴...Feeling well rested after a lazy day yesterday and 8 3/4 hours...
09/08/2026

Tuesday, September 8, 2026

Another great night's sleep 😴...

Feeling well rested after a lazy day yesterday and 8 3/4 hours of solid sleep, it was out the door for an 8km tempo session.

I covered this 8km, on rolling hills, in 57:54, at an average pace of 7:14/km, feeling strong.

Great way to start a new week of training...

Sunday, September 6, 2026Wow! 8 3/4 hours of solid, continuous, sleep for the first time in a very long time and I am we...
09/06/2026

Sunday, September 6, 2026

Wow! 8 3/4 hours of solid, continuous, sleep for the first time in a very long time and I am well rested for day...Oh, and check out my HRV of 93ms - the sleep is definitely helping me with body recovery. Yeah!!!

As for my racewalking, it was out thedoor for a comfortable, easy, 6kms in 45:38 with an average pace of 7:36/km and an Avg/Max HR of 113 / 130 bpm.

Now to enjoy a restful day and also looking forward to tomorrow as it is my 'regular' day off from racewalking - Maybe I will go out on a photo shoot. Hmmm!

Saturday, September 5, 2026While feeling a bit fatigued this morning, from Thursday's tempo, I managed to get out the do...
09/05/2026

Saturday, September 5, 2026

While feeling a bit fatigued this morning, from Thursday's tempo, I managed to get out the door regardless.

I completed 10kms on rolling hills in 1:14:35 at 7:27/km pace with an Avg / Max HR of 129 / 156 bpm. Even though this is slower than I would do two years ago, I am very pleased to be able to just get out and racewalk.

Friday, September 4, 2026As I have said earlier, after just one full week of light therapy I find myself already sleepi...
09/04/2026

Friday, September 4, 2026

As I have said earlier, after just one full week of light therapy I find myself already sleeping 7.5 - 8.5 hours per night - Albeit with some nightly disruptions getting in the way of continuous sleep.

For the past week, my first week on light therapy, I would turn the 10,000 lux lamp on and, three feet away, work on my word search puzzles followed by some reading 📚 to get caught up on that as well - Total of one hour (7-8pm).
Then I had one half hour of relaxing time or meditating before bedtime at 8:30pm.

With week two starting today, my daytime naps have further reduced in time from 30 minutes to 15 or no nap at all.

*It should be noted that I do not have any screen time (no t.v., cellphone, or computer) during or after light therapy.

Fingers crossed 🤞 Week two continues to be as successful as Week one!!!!

Friday, September 4, 2026I really had to listen to my body this morning...On fairly tired legs, I took it nice and easy,...
09/04/2026

Friday, September 4, 2026

I really had to listen to my body this morning...

On fairly tired legs, I took it nice and easy, completing 6k in 45:58 at an average pace of 7:39/km with an Avg HR of 114 bpm.

I am also pleased with this past week of nightly sleep as it really does assist greatly with overall recovery - more on that in my next post later today.

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