Rhett

April 20, 2024

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

23 marathons

6 Bostons (2007-2011, 2017)

3 Half Ironmans

2 Ironmans

3 50 Milers

1 Grand Canyon Rim to Rim to Rim

Marathon PR:

     2:59:00 St. George 2008

     2:58:03 Boston 2010

 1/2 Marathon PR:

     1:25:41  Havasu Half 2009

     1:24:09 Painter's St.George 2010

 Half Ironman PR:

      5:25:02  HITS Havasu 2014

5K PR:

       18:23  LHC Turkey Trot 2014

        18:22  LHC Turkey Trot 2017

50 mile PR:

        7:56:14 Avalon50 2016

Short-Term Running Goals:

Break 3 hours again

Doing it a Boston would be sweet!

It was sweet!

UPCOMING RACES

 

Long-Term Running Goals:

Have fun!

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Salomon Sense Pro 4 Lifetime Miles: 320.00
Salomon Ultra Pro Lifetime Miles: 387.00
NB 1500 V6 Lifetime Miles: 219.00
Adizero Pro Lifetime Miles: 57.00
Hoka Clifton 8 Lifetime Miles: 346.00
Brooks Ghost 14 Lifetime Miles: 343.00
Brooks Ghost 14 #3 Lifetime Miles: 163.00
Inov8 G270 Lifetime Miles: 20.00
Wed, Apr 07, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.650.003.350.000.008.00

I wanted to get in some easy speed work today so I did my on/off workout but slowed the fast pace down to about 5K pace (10mph) and picked up the slow pace to 7.5 mph.

After a 10 minute warm up at 7:30, I started into the on/off workout switching speeds every 60 seconds and did 20 sets and then did a little less than a mile cool down for a total of 8 miles run. It was a great workout, definitely easier than my on/offs I usually do at 11mph/5.5mph.  It has left me feeling fresh and invigorated today like I want to get out and run some more.  I won't though.

Tomorrow I will take a rare complete rest day that isn't a Sunday.  I have to go to Palm Springs for the day to do some continuing education.  I'll have to leave the house around 4:30am and won't get home intil after 9pm so I'll just take the day off.

HyperSpeed3 Miles: 8.00
Comments
From Kathie on Wed, Apr 07, 2010 at 13:25:37 from 63.248.105.188

I am going to have to try this work out (not until after Boston) What speeds should I use if my 5k speed is 8.0? Really I have never ran 3.1 miles that fast but that is what I use for my 800 meter intervals on the treadmill.

From Rhett on Wed, Apr 07, 2010 at 13:33:20 from 74.41.249.102

Kathie, it's a great speed workout that doesn't leave you feeling beat up at the end. You probaly should try 9.0 then I cut my off minute in half usually so 4.5 for the easy. You should be running hard enough for that minute that you really need to go slow for the next minute. Like you said, wait until after Boston to try this out.

From Mack on Wed, Apr 07, 2010 at 14:30:37 from 71.111.186.66

What???? A day off????? Slacker!

From Tom Slick on Wed, Apr 07, 2010 at 16:20:21 from 168.179.156.166

Hey Rhett, glad to be here amoung friends.....thanks. Are you read for your triumphant return to Boston.....12 days

From Smooth on Wed, Apr 07, 2010 at 18:00:16 from 174.23.201.210

I LOVE that 20x 1 on 1 off workout!

Sounds like a long day doing CE tomorrow, not much rest really! Just NO workouts! Can't wait to party with you and the gang in 10 days!

From Kelli on Wed, Apr 07, 2010 at 19:06:22 from 71.219.92.128

Very nice workout! It is so hard NOT to run more when you are feeling it, way to IGNORE that feeling!

Enjoy the day tomorrow!

From MarcE on Thu, Apr 08, 2010 at 23:58:20 from 204.16.82.122

Sounds like a great speed workout. Do you ever workout with a heart rate monitor...kind of curious how much you recover during your slow periods. I was tempted to run again after work..but I kept hearing your words "Don't do anything stupid!" -- so I opted out. Thanks!

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