Rhett

January 2013

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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 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
160.500.0033.008.000.00201.50
Brooks Summons II Miles: 30.00Brooks Ghost 5 Miles: 139.50Sketchers R Miles: 20.00Reebok Reelflex Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.004.000.000.0010.00

Track Work

I took an extra day rest to recover from my Half I did on Saturday by switching yesterday's and today's workouts.

1 mile warm up

4 x 1 mile with 1/4 mile jog recovery (6:29, 6:30, 6:23, 6:44--yikes!)

4 miles easy at a bit faster than 8:00

I had planned on doing 8 x 1 miles, but when my time dropped so much on the 4th mile I figured my legs needed a little more recovery time from my Half, so I changed up the workout.

Total run 10 miles

Brooks Summons II Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Legs, Abs, and Planks

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.007.000.000.0013.00

Tempo Run

4 mile warm up

7 mile tempo-- AP 6:41

2 mile cool down

Total run 13 miles

I was breaking in some new shoes (Brooks Ghost) on this run. I really liked them.

Brooks Ghost 5 Miles: 13.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

UML

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long run

20 miles with Jeff early this morning. 

AP 7:38

Nothing too special about this run.  We finished strong and were still feeling like we could go more, so I guess that is a good thing.

Brooks Ghost 5 Miles: 20.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.007.000.000.0010.00

Track Work

1 mile warm up

7 x 1 mile at half mp with 3 minute quarter mile recovery (6:25, 6:30, 6:31, 6:28, 6:30, 6:28, 6:30)

I did the first lap of an eight mile when Chase's soccer practice ended 15 minutes early so I stopped there.

Total run- 10 miles

Brooks Ghost 5 Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Legs, abs, and planks

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

Aerobic intervals

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.008.000.000.0015.00

Tempo Run

4 mile warm up

8 mile tempo- AP 6:42

3 mile cool down

The strong wind really made this run tough today.

Brooks Ghost 5 Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core Synergistics

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

Long Run

I was supposed to meet up with Jeff this morning at 5:30. After waiting till 5:40 I took off on my own.  I have gotten used to doing my long runs with someone and it took my a few miles to wrap my mind around doing the run solo.  I have to talk in ward conference tomorrow so I took advantage of the quiet time to ponder on my thoughts that I would share with the ward.

Jeff's alarm didn't go off, but he met me around mile 10 and it was nice to have him there for the second half of the run.  Todays run felt really easy for some reason.

21 miles AP 7:25

Next week I'm doing a cut back week. 

Brooks Ghost 5 Miles: 21.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

1 hour recovery run on TM at 0.5% incline.

Total 7.5 miles at 8:00 pace

Good thing I'm on a cut back week because my legs felt tired tonight.

Brooks Ghost 5 Miles: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ab ripper X

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

Rest Day- Enjoying recovery week.  Maybe a little too much.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.003.000.000.0010.00

Short Tempo Run

6 easy miles

3 tempo miles (AP 6:27)

1 cool down

Total 10 miles

Brooks Ghost 5 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

UML

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Long Run

Last run of my recovery week.  Started slow, first mile 8:24, and gradually increased speed each mile for the first 11 miles, 7:01 11th mils.  Then finished with 2 easy miles around 7:30.

Total Run 13 miles- AP 7:37 

Brooks Ghost 5 Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I've decided to make this week a long slow week.

I did 20 miles tonight, AP 8:16

With the slower pace I'm hoping to be recovered for my next long slow run in a couple days.

Brooks Summons II Miles: 20.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes elliptical. Legs felt good.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Another long slow run.

Started out really easy, but my legs felt great this morning like I could just keep at it all day.

20 miles- AP 7:46

On a side note, I was trying out a new pair of Sketchers.  I didn't even know they made running shoes, but I was in Vegas last Saturday and went into one of their stores and tried a pair on and loved them so I bought them.  Today was my first run in them.  They were AMAZING. I give them an A++.  They weigh next to nothing, but have way more cushion than my heavier shoes. The toe box is nice and large, yet they fit like a glove.  I put them back in the box and am going to save them for some race day magic.

Sketchers R Miles: 20.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes elliptical. Legs felt really good. Looks like I should be ready for my final long run of my long, slow running week. I'll be running with Jeff tomorrow. I'm not sure how far we are going yet though. I need to see what he wants to do.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

It was raining pretty good when I got up at 4:50 so I shot a text to Jeff to see if he was still up for a run. He sai he was getting ready, so we met up for our run at 5:30 and took off in the rain for a long run. He is working through shin splints and I was on my third 20 miler of the week so we decided to keep it easy. We splashed and sloshed and talked and laghed and talked as we made our way through 20 miles in the dark and rain.

AP 7:47

Now back to some more normal training next week.

Brooks Ghost 5 Miles: 20.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.008.000.0012.00

Track Work

1 mile warm up

8 x 1 mile with 1/4 mile (3:00) recovery: 6:40, 6:36, 6:36, 6:34, 6:28, 6:21, 6:10, 6:02

1 mile cool down

I started off planning to run each mile at 6:40 pace but each mile kept getting faster so I turned it into a progression mile repeat run.

Reebok Reelflex Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes elliptical

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

Abs and Core

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.004.000.000.0010.00

Tempo run

4 miles warm up

4 miles tempo- AP 6:55

2 miles cool down

Total 10 miles

I was going to go farther and faster, but I guess my legs are still tired from Monday's speed work, so when I couldn't maintain my goal tempo pace for even 4 miles I decided to cut my run short.

Brooks Ghost 5 Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
160.500.0033.008.000.00201.50
Brooks Summons II Miles: 30.00Brooks Ghost 5 Miles: 139.50Sketchers R Miles: 20.00Reebok Reelflex Miles: 12.00
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