Rhett

January 2012

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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 7 years since my last sub 3. I better do this soon as I'm not getting any younger.

 

UPCOMING RACES

Oct. 27 Javalina Hundred(K)

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 13.00 Month: 68.00 Year: 68.00
BareFoot Lifetime Miles: 26.00
Sketchers Sprint Lifetime Miles: 442.00
Altra One Lifetime Miles: 400.20
Altra Superior Lifetime Miles: 359.00
Salomon Sense Pro Max Lifetime Miles: 324.00
Salomon Wings Pro 2 Lifetime Miles: 256.00
Kinavara 8 Lifetime Miles: 320.00
Altra Lone Peaks Lifetime Miles: 142.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
96.008.000.009.000.00113.00
SpeedStar 4 Miles: 23.00HyperSpeed3 Miles: 12.00SpeedStar 2 #2 Miles: 19.00Nike Free Miles: 24.00Addistar Ride2 Miles: 30.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

After a good week of running up in Flagstaff, I had a cold last week that kept me from running.  Today I started my 2012 running.  I have 14 weeks until the Havasu Half and 22 weeks until UVM and I plan on focusing on those two races for the first half of the year by building milage the right way and hopefully getting back to my Boston 2010 shape without getting injured.  

5 easy hilly miles, 38:45 

SpeedStar 4 Miles: 5.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

Track Night

I ran with Jim.  He is also coming off a week of not running due to having a bad cold so we decided to keep it easy and do 8 x 400m with 200m jog recovery:  1:18, 1:21, 1:20, 1:19, 1:18, 1:19, 1:21, 1:17.

Jeff was there, but his marathon (Phoenix, Rock and Roll) is this weekend so he just did some a couple easy miles.  I think he will do great and will be very surprised if he doesn't easily break 3 hours in his debut marathon.

HyperSpeed3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

core work and a some jump roping

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy hilly miles, 38:08

SpeedStar 2 #2 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

TM 1% incline

1 miles at 8:00

2 miles at goal marathon pace 6:30

2 miles at 8:00

Wow goal marathon pace is still a distant goal.  Good thing I have 22 weeks to get there. It was more like a short tempo run effort this morning.

10 minutes on this new machine at the gym that is like an elliptical but allows more freedom of how you move your feet so you can move them in a running motion or a stair motion or an elliptical motion.  I tried to do it was a running motion and it was a bit awkward at first but I got the hang of it.  I could see that being a great exercise if one is nursing an injury.

Nike Free Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I ran with the running club this morning.  It was a beautiful morning.  Everyone was doing 30 minutes out then turn around and run back.  Jim and I ran together.  Right when we hit mile 5 he sped up and I told him I'd see him back at the start.  I ended up running 8 miles in 59:40. He was a good minute or  2 ahead of me.

 

Addistar Ride2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy hilly miles on a windy but warm morning-- 54 degrees.

38:00

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.002.000.007.00

Track night

I ran with Jim only tonight.  Jeff completed his first marathon on Sunday so was out of commission.  Unfortunately Jeff had a tough debut marathon.  All his training indicated he would go sub 3 easy, but that first time out is always a learning experience and he ran a 3:13 not BQing which was his primary goal.  Still, I think that was a great time for a first marathon.

Anyways back to track night.

1 mile warm up

4 x 800 m with 400 m recovery jogs  (2:51, 2:50, 2:51, 2:52)

We were going to do 6 x 800 but Jim started falling off the pace during the 3rd 800 and really struggled on the fourth, so we decided to call it a night.

3 mile cool down (last 2 by myself at a faster than normal cool down pace averaging around 7 minutes.)

Total: 7 miles

Nike Free Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core work and jump rope

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy hilly miles on a gorgeous (no wind) morning.  This weekend is the hot air balloon festival and a lot of the balloon people are getting a head start.  It is beautiful to see all the balloons over the glassy lake with the sun coming up.

Today was one of those days were I could tell I was running at a decent clip, but it felt really easy. These are the days that make me love running.

5 miles 36:17

SpeedStar 4 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.000.000.000.006.00

TM 1% incline

1 mile warm up 7:30

3 miles mp 6:30

2 miles cool down 7:30

This weeks 3 mp miles felt a million times easier than last weeks 2 mp miles.  I gives me hope that I'll be able to get to my goal by June.

SpeedStar 4 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

The running club was supposed to meet to run around the island this morning and watch the hot air balloon festival.  I ran 3 miles to the meeting spot and we ran around the island. Unfortunately it was too windy for the balloons today though so we didn't get to see them this morning.  The last two mornings it has been fun to see them though.  The run with the club was 6 miles.  At 9 miles I had averaged 7:29.  We stopped and chatted for 10 to 15 minutes waiting for everyone to finish, then I ran the 3 miles home nice and slow since my legs had tightened up a bit standing around.

Total run 12 miles 1:33:00 

Addistar Ride2 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I swam laps for the first time in a few years this morning. I have a friend, Blake, who is trying to get me to do the local triathlon in March so I figured I ought to get in some swimming and see if I'm up to it.  For the first morning of swimming I thought it went well.  Did 18 laps (900m).

After swimming I went for an easy run along the lake over to the island and around it then back.

7 flat easy miles,  54:06

I think I will only swim once a week and bike once a week in prep for the tri, because my real goals are running goal and the tri is just a little diversion.

SpeedStar 2 #2 Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.001.000.002.000.006.00

Track NIght

1 mile warm up 

2 x 1 mile with 800 m recovery:  Jim said we were going to do the mile repeats at half marathon pace around 6:20 to 6:30.  It was really windy so he was going to take the lead for the first 2 laps then I would take over for the second two laps.  On the first mile he hit the halfway mark at 3:01 and the second at 3:00.  I just kept a steady effort so we ran the two miles in 6:04 then 5:59.  I was feeling good and wanted to do a third.  Jim didn't.  Erika was doing her mile repeats with us as well, but was doing them in just over 7 min pace, and she wanted to do a third, so I told her I would pace her through her third mile and break the wind for her. 

Mile 3- 6:44  Erika was working pretty hard, but she was excited to have run so fast.  

Cool down 1 mile

Total run 6 miles

Nike Free Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Warmed up with a 5 minute jump rope then core work

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy hilly miles.

My legs were a bit sore from the core work I did yesterday, but I kept my effort easy today.

7 miles 54:33

SpeedStar 4 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.004.000.000.000.006.00

TM 1% incline

1 mile warmup 7:30

4 miles mp 6:30

1 mile cool down 7:30

Total: 6 miles 41:00

Marathon pace is starting to feel easier.  Good thing since I still have 22.2 more miles to get ready for.

After running I did rode hard on the stationary bike for one hour.  I can tell my glutes are going to be sore after that ride. 

HyperSpeed3 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles on a very, very windy day.  It was great as long as I was running with the wind.  Not so great in the other direction.

AP 7:42 

Addistar Ride2 Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

5 x 5 laps swimming for a total of 1250m

7 mile easy run after swimming at AP 7:24

I really like how smooth and easy my running feels after swimming.  I guess it gets the body warmed up nicely and ready to run.

SpeedStar 2 #2 Miles: 7.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.000.006.00

Track night

Unfortunately no one else was there and over the past few months I've learned that track work is way easier and more fun with running buddies.  I determined to get it done and do my best though.

1 mile warm up

3 x 1 mile with 800 m recovery jogs:  5:51, 5:53, 5:59

1 mile cool down

I was a bit disappointed that I slowed on each of the repeats, but I did run the first one faster than I meant to so I guess it's ok.  I was planning on doing them all at 6:00. 

Nike Free Miles: 6.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
96.008.000.009.000.00113.00
SpeedStar 4 Miles: 23.00HyperSpeed3 Miles: 12.00SpeedStar 2 #2 Miles: 19.00Nike Free Miles: 24.00Addistar Ride2 Miles: 30.00
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