Randy Racewalker

Wednesday, July 15. 2026

A nice and easy 8km recovery racewalk this morning with loads of rest to follow our errands.

I covered 8kms in 59:48 with an average pace of 7:28/km and an Avg / Max HR of 110 / 130 bpm.

Looking forward to tomorrow's track session where I hope to be doing pace work (6;20/km) and nailing it... 🤞 🤞

Tuesday, July 14, 2026

Escaping the rain...

Great feeling being back at doing an interval workout.

It was more pace and control work today while I focus on technique.
The 400m, 200m, and 100m interval numbers and times are shown in a pic below.

While the legs feel a little bit beaten up now, I have a day of rest today with a VERY easy recovery 8k tomorrow morning.

Friday, July 10, 2026

Today was the day when I attempt to burn off the calories from yesterday's birthday ice cream...

Out for another easy, fun, and focused 8k in 59:01, averaging 7:22/km, and an Avg HR of 115 bpm.

Right from the beginning it was time to focus on my technique (legs / knees), posture, and arm swing - excited with how well it went!!!

Thursday, July 9, 2026

Happy Birthday to ME!

Well, after my cataract surgery Monday morning, and three days of complete rest, it was finally racewalking day - Albeit a very easy one.

While it took a few kilometers to 'find my racewalking legs', I completed the 8kms in 59:49, averaging 7:28/km with an Avg HR of 113 bpm.

I am very pleased to just get out the door this morning...

With the next three days being easy as well, I look forward to getting back into the routine of intervals leading up to the Atlantic Track and Field Championships July 25 - 26 - Here I will be competing in the 5000m racewalk.🤞 🤞

Wednesday, July 8, 2026

Using this last day off from having eye surgery to recover, it was also time to work on getting my Heart Rate Variability (HRV) from its 'unbalanced' state...and How?

With better sleep hygiene AND by using this amazing, new to me, 10 minute 5-5-5-5 box breathing method.

Check out my 'Copy and Paste' from Google AI Overview below.

"Yes, runners can absolutely use the 5-5-5-5 box breathing method (inhale for 5 seconds, hold for 5, exhale for 5, hold for 5) to aid recovery.

By forcing a slow, rhythmic pattern, it activates the parasympathetic nervous system, which lowers heart rate, reduces cortisol (stress hormones), and helps the body physically relax.

How it Helps Runners Transitions the Body:

After a tough run, your body is often stuck in a "fight or flight" (sympathetic) state. Box breathing acts as a manual override to quickly shift you into "rest and digest," accelerating your physical recovery.

Improves CO2 Tolerance:

The hold phases help you build carbon dioxide tolerance, which trains your respiratory muscles to stay calm and perform better under stress.

Mental Reset:

It helps reduce pre-race jitters and post-run anxiety, providing a much-needed mental break.

By forcing a slow, rhythmic pattern, it activates the parasympathetic nervous system, which lowers heart rate, reduces cortisol (stress hormones), and helps the body physically relax."

Monday, July 6, 2026

Two days of complete rest...

Yes, after my cataract surgery this morning 🌄 I will be off from racewalking for a couple of days - hopefully back at it Wednesday morning.