Rhett

January 2011

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRhett's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018
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:

19 marathons (2 DNFs)

6 Bostons (2007-2011, 2017)

3 Half Ironmans

2 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!

Break 3 hours again, but now as a masters runner. It's been 9 years since my last sub 3. I better do this soon as I'm not getting any younger.

 

UPCOMING RACES

Nov 3 Mt. Lemon Marathon (Tucson)

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 24.00 Month: 173.00 Year: 1054.00
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Sense Pro Max Lifetime Miles: 420.00
Salomon Wings Pro 2 Lifetime Miles: 336.00
Altra Lone Peaks Lifetime Miles: 238.00
Kinivara 8- Grey Lifetime Miles: 257.00
Kinivara 9 Lifetime Miles: 93.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
86.6011.001.003.900.00102.50
SpeedStar 2 #2 Miles: 20.30Addistar Ride2 Miles: 31.90SpeedStar 4 Miles: 18.00HyperSpeed3 Miles: 10.30Nike Free Miles: 18.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
32.700.000.000.000.0032.70

HAPPY NEW YEAR!

Last year on New Years Day I ran my own personal marathon which I won, :)  of course I was the only one running, but I turned in a pretty good time and was happy with the run.

This year I decided to run my own personal ultramarthon.  I predetermined a 40 mile run that I would embark upon.  Unfortunately I did not win this year even though I was the only one running.  I had to take a DNF, but I still had a good run which I'm happy with.

Doone decided we needed to throw a New Years Eve party which was a lot of fun, so we had a house full off guest until about 1am.  By the time we got cleaned up and I got my running things together, it was almost 2.  I took off on my run and started way too fast.  The first mile was right about 7 minutes.  I backed off that pace, but still finished the first ten miles averaging a bit faster than 8:00.  I finally found a good rhythm on the next 10 miles were I averaged around 8:25.  Four miles into the next 10 miles I had a 4 mile climb of about 600 feet and that really kicked my butt.  I never really recovered from that.  My legs started hurting pretty good, around mile 30 and I decided I better head home to avoid any prolonged recovery time.  I never cramped and I never walked, but I did not finish my planned 40.  

I'll just have to try again another day when I can be more rested.  The whole day was a busy day working out in the yard for about 5 hours and then we had to set up for the party and have the party.

Anyways it took my 4hours 40 minutes to run the 32.7 miles I did finish for and AP of 8:34.

I have some major admiration for Crocket who just finished that 48 hour race having run 187 miles.  Amazing!!!! 

SpeedStar 2 #2 Miles: 20.30Addistar Ride2 Miles: 12.40
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.403.000.000.000.0010.40

I had a 2 hour lunch break today, so I went running.  I was a bit nervous about how my legs would feel, but to my surprise they felt great.  After 4 miles of easy running that was much faster than expected, I decided it was a good time to start mixing in some faster running.  I did miles 5, 6, and 7 at (6:45), then backed off for the last few miles

Total run 10.4 miles with an AP of 7:24  That's the fastest I've run 10 miles since before my injury!

Addistar Ride2 Miles: 10.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Nice easy 10 mile recovery run.  AP 8:14

SpeedStar 4 Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.200.000.000.000.002.20

I hurt my rotator cuff yesterday, I think taking down Christmas lights.  It kept me up all night, so I finally got out of bed around 5 and headed for an easy run.  I was tired and cold and felt miserable, so I quit my run at 2.2 miles.  Who would have thought an arm injury would cause me to have to run less?  It's probably good for my rest.

Addistar Ride2 Miles: 2.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.900.006.90

My arm felt much better this morning, but not 100%.  It didn't seem to bother me on my run, but I decided to keep my run a bit shorter than normal to make sure everything is fine.  I ran at the fast end of easy for 6 miles, then I did 6 strides for a total run of 6.9 miles.  I figure I better start doing some strides to work into the speed work nice and easy.

Addistar Ride2 Miles: 6.90
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.700.000.000.000.003.70

3.7 miles at the fast end of easy in some seriously crazy wind.  I was planning on going farther, but I wasn't mentally tough enough in that crazy wind.

AP  7:11

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Started running this morning and my right knee really hurt.  It hurt a bit yesterday as well. It is weird, because I had no pain in that knee last week when I ran, then I took a few extra days off over the weekend and now my knee is hurting.  I quit running after it didn't loosen up.  Pain is under the knee cap right in the middle.  I'm sure it is just chronomalacia.  I'll start doing my quad work again and stretching the hammys better.

1 mile not very fast with significant knee pain.

SpeedStar 4 Miles: 1.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical.  Knee gave me some issues, but was able to finish the full 30 minutes.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical.  Knee felt very good, just a slight dull ache, but after the elliptical I tried to do some stationary bike, and that brought back the sharp pain.  I quit that after a couple minutes. 

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I know this may sound blasphemous to many a runner, but I'm having one of those weeks were I realize how many things in life are more important than running.  I still love running, but how much time am I willing to dedicate to it?  I've actually really loved having the week off from any hard running.  I think my knee will feel better on Monday, so I'm sure I'll be back at it, but I'm not sure how into I'm going to be.

30 minutes elliptical-  no knee pain

5 minutes stationary bike- much less pain than yesterday

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.800.000.000.500.005.30

It's a miracle!  I actually went running last night.  

It was a beautiful night, 68 degrees with no wind and a full moon.  I headed toward the middle school track.  The first mile my legs felt 100% and I was pretty stoked and moving at a good clip, but it felt easy.  Then on the second mile my knee started to tighten up again.  I made it to the track and walked half a lap then the knee felt a lot better.  I did 6 x 150m sprints at 90% with 250m easy jog between, then I ran home.

Total run 5.3 miles.  Felt good to run fast.

HyperSpeed3 Miles: 5.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Worried about knee this morning after last nights run, so I did the elliptical and then some lower body weights and then some core work.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.002.000.007.00

Chase had basketball practice from 7 to 8pm so I decided to run during that time.  After dropping him off, I ran over to the middle school then did 2 x 1 mile with a quarter mile walk break in 5:58 then 6:02.  Then, I ran back and caught the end of Chase's practice.  

Total run 7 miles.  Knee felt pretty good.  I figured out what is going on with it.  It has to do with my quad muscles.  They seem to be tightening up and when they do it pulls on the insertion point under my knee cap and causes pretty sharp pain.  Now to figure out why my quads are tightening up on me.

SpeedStar 4 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Same workout as Tuesday morning.  

Elliptical, lower body weights, and core work.

Did some extra stretching to try and get my right quad loosened up.  Knee was a bit tight after last nights mile repeats.

I received my new Nike Frees in the mail last night.  I've never liked Nike running shoes, but I've heard good things about these, so I thought I'd give them a try. Tomorrow I'll take 'em for a spin.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.501.001.000.000.005.50

I took my maiden voyage in my new nike frees.  I really liked them.  I didn't know how my feet would feel so I kept it short.  I started out easy then for 3 miles then picked it up to mp for a mile then a faster mile at 6:20, and finally a cool down for .5 miles.  Everything felt good, even my knee didn't give me any grief.  I guess the new shoes are keepers.

Nike Free Miles: 5.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.502.000.000.500.005.00

Ran during Chase's basketball practice.  I started with 2 miles at a fast easy pace which ended up being about mp, then did 6 x 150m sprints with 250m recovery jog and then finished up really easy for a total of 5 miles.

HyperSpeed3 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ellliptical

Lower body weights

Core

Been really busy and have not had time to read everyone's blogs.  Looks like I have a few opening in my schedule today, so I hope to catch up with everyone.

Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.505.000.000.000.005.50

Had time to get in a run this morning before work even though I stayed up late last night watching my recorded BYU basketball game.  Go Cougs!  

Stated with 5 mile mp tempo run finishing with .5 cool down.

Total run 5.5 AP 7:10


Nike Free Miles: 5.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Elliptical, lower body weights, core

Have a good weekend!!!!

Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.000.000.000.007.30

Nike Free Miles: 7.30
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
86.6011.001.003.900.00102.50
SpeedStar 2 #2 Miles: 20.30Addistar Ride2 Miles: 31.90SpeedStar 4 Miles: 18.00HyperSpeed3 Miles: 10.30Nike Free Miles: 18.30
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):