Rhett

April 25, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

to Ukraine's Armed Forces

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, Mar 24, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
4.00	0.00	0.00	5.00	0.00	9.00

My schedule called for mile repeats this morning, but the thought of doing a full mile fast was intimidating today, so I decided to do Yasso's workout instead. After a two mile warm up on the TM and some dynamic stretching, I programed the speed intervals to run at 6:00 pace and to walk at 3.3 mph and did half mile repeats with a minute walk break in between. I did 10 of them and then cooled down for 1.25 miles for a total of 9 miles in 65:00. It was a good confidence boost to do each one at 3:00 and still feel like I could do some more. I hope Bart Yasso is right, that that means I can do a 3 hour marathon.

Specifics on my TM Yasso's repeats for my future reference.

TM @1% incline

2 mile warm up @ 7:30

Dynamic stretching

50 second walk @ 3.3mph

Switch to run speed @ 10 mph for 3:10

Repeat 10 times

1.25 coold down @ 8:00

SpeedStar 2 #2 Miles: 9.00

Comments

From timp on Wed, Mar 24, 2010 at 13:18:12 from 144.189.100.25

nice job!

From Andy on Wed, Mar 24, 2010 at 13:21:30 from 159.212.71.25

If you felt good after 10 repeats with a shorter break than Yasso recommends then you are in great shape.

From RivertonPaul on Wed, Mar 24, 2010 at 13:22:52 from 67.42.27.114

Good job. I think your rest intervals were less than Yasso suggests, which is a good thing. (Edited) Dang, Andy already beat me to the comment. He is much faster than I am these days.

From Kelli on Wed, Mar 24, 2010 at 13:23:46 from 71.219.89.155

Warm up at 7:30? That is my speed work.

Nice job on the Yasso's, I think he is right and you can do a 3:00 easy.

Do you always run on a 1.0 all the time? i do either that or a 2.0, but the 2.0 is seeming really difficult right now.

From Kathie on Wed, Mar 24, 2010 at 13:36:30 from 63.248.105.188

Great work Rhett I think you can do Sub three at Boston for sure!

From Rhett on Wed, Mar 24, 2010 at 13:56:45 from 74.41.249.102

I know Yasso calls for a quarter mile jog, but I figured since I was walking I'd do it a little shorter. I left it on the slower setting for 50 seconds since it takes a good 10 seconds to get the TM up to the faster speed.

Kelli, yes, I almost always run on 1% incline unless I'm trying to do hill work. Sometimes when I can't keep up the effort I drop it down to 0 incline.

From DonGardinero on Wed, Mar 24, 2010 at 14:23:09 from 75.162.97.133

Very nice, Rhett!!! I think you could go sub-3:00 at UVM.

From Kelli on Wed, Mar 24, 2010 at 17:33:14 from 71.219.89.155

There is only one time I drop it to zero, and that is about 3/4th of the way through your 1 minute on/1 minute off workout. It is just the little extra push I need to finish!

From Burt on Wed, Mar 24, 2010 at 18:40:20 from 206.19.214.144

One mile sounds intimidating? Whatever!

From Kerry on Wed, Mar 24, 2010 at 19:31:03 from 170.215.35.222

you are a STUD Rhett!

From Smooth on Thu, Mar 25, 2010 at 00:20:29 from 174.23.198.220

VERY SOLID Yasso's, Rhett! I hereby declare you're ready for Boston...all signs pointing to a sub-3 again!

From Mack on Thu, Mar 25, 2010 at 01:20:16 from 71.111.182.118

Great job Rhett. Sounds like the sub 3 is within reach.

From Teena Marie on Thu, Mar 25, 2010 at 13:22:18 from 174.52.45.85

You nailed that!!!! :)

Almost party time!!! :)

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):