Rhett

January 2014

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

20 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

Jan 12 San Diego Trail Marathon

April 27 Mt. Charleston Marathon

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 48.00 Month: 135.00 Year: 2294.20
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Wings Pro 2 Lifetime Miles: 441.00
Altra Lone Peaks Lifetime Miles: 300.00
Kinivara 8- Grey Lifetime Miles: 446.00
Kinivara 9 Lifetime Miles: 390.00
Nike Pegasus 35 Lifetime Miles: 228.00
Kinivara 9 Blue Lifetime Miles: 54.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
99.5018.0016.000.000.00133.50
Brooks Ghost 5 Miles: 26.50Reebok Reelflex Miles: 18.00Sketchers R (7/26/13) Miles: 14.00Brooks PureConnect Miles: 28.00Asics Tarther Miles: 33.00Asics DS Racer Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

2.5 easy miles

I was going to go 3 but around 2.5 I could feel my calf starting to do the thing it does right before I damage it, so I stopped and walked home the last half mile.  I feel some very mild tightness in it now, but nothing like it feels when it completely strains itself.

Brooks Ghost 5 Miles: 2.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minutes running intervals on the stairmill. 

My calf is still a tiny bit irritated this morning, but it didn't bother me running the stairs.

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

45 minute speed intervals on stairmill

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

60 minutes speed intervals on stair mill.

So I ran stair intervals for 3 hours and 15 minutes this week.  I really like how I feel after running them. It is the same feeling I get after a good run.  Hopefully running the stairs will be good enough to get me ready for the marathon at least until my calf starts behaving.  My calf has felt perfect the last few days, so I will try a run again tomorrow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles on TM at 2% incline, 8:00/mile

32 minutes arc trainer

I ran without any calf complications. Yea! Lets see how it feel tomorrow.

Reebok Reelflex Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 mile on TM at 1% incline-- 8:00, just to see how my calf was after last nights run.  No discomfort this morning. :)

30 minutes speed intervals on Stair Mill

Brooks Ghost 5 Miles: 1.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

TM 1.5% incline

6 miles first at 8 min/mile and then increased 0.1 mph each mile so the last mile was at 7:30 min/mile.

No calf issues!

I finally felt like a runner again tonight for the first time since I injured my calf the day before Thanksgiving.

Sketchers R (7/26/13) Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

20 minutes speed intervals on the arc trainer

14 minutes speed intervals on the stair mill.

2 miles TM 1% incline at 8 min miles

Feeling good. Trying to build my running back up so I'm continuting to supplement with cross training.

Brooks Ghost 5 Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

30 minutes running the stairmill- 1 minute walking/ 1 minute running

2 miles on TM 1% incline 8 min/mile

Tomorrow I will try a longer run for the true test of my calf.

Reebok Reelflex Miles: 2.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles on a hilly run through SARA park. AP 7:19

I didn't plan on running that fast. I was just running what felt comfortable and it turned out that way. The good news is I finished the 10 mile run without my calf acting up.

 I now have 7 weeks to train for my marathon. My cross training has obviously helped maintain my cardiovascular fitness or I wouldn't have been able to do 10 miles that fast today, but how do I get my legs ready for the 26.2 mile pounding in such a short time?

Brooks PureConnect Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.004.000.000.007.00

TM 1 % incline

1 mile warm up 8:00

4 x1 mile 6:40 with 1/4 mile recovery

1 mile cool down 8:00

Felt good.

Asics Tarther Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

30 minutes speed intervals on stairmill

3 mile cool down TM 1% incline

Calf still feeling good

Brooks Ghost 5 Miles: 3.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

30 minute speed intervals on arc trainer

3 mile cool down run TM 1% incline 8m/m
 

Brooks Ghost 5 Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.000.000.000.008.00

1 mile warm up 8:00

3 x 2 miles 6:50 with 1/4 mile recovery

10 minute arc trainer cool down

Total run 8 miles

Sketchers R (7/26/13) Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

30 minutes speed intervals on stair mill. 

3 mile cool down on TM 1%  @ 8:00

Feeling good. Excited for a long run tomorrow.

Brooks Ghost 5 Miles: 3.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

For some reason the shoe manager is not letting me add my new shoes I tried out today.  I got a new pair of Asics DS Racers.  I wanted something light that still had some stability and a bit of a heel lift.  They seemed to work well.  I could tell I had a little more stability control with them, but the weren't as cushiony as my Sketchers and the toe box was a little smaller than I like.  Overall I give them a B.  I wish I could get my hands on another pair of Asics Tarthers, but they only sell them in Japan and Europe.

Anyways, I did 14 miles today, AP 7:35.

That was my first that far since the Phoenix Marathon last March.  My legs seemed to hold up pretty well.  I got a little worried that my calf was tightening up with a few miles to go, so I backed off the pace the last few miles.  Maybe it was just my imagination, but I figured, better safe than sorry.

Asics DS Racer Miles: 14.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.006.000.000.009.00

TM 1% incline

1 mile warm up 8:00

4 x 1.5 miles 6:40 with 0.5 mile recovery

Total 9 miles

Felt pretty good throughout.

Brooks PureConnect Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I was tired this morning after last night's hard run, but my legs felt fine.

30 minutes speed intervals on stairmill.  The last couple speed repeats were really tough but I did them.

3 mile very easy miles in TM 1% incline.  I ran these slower than normal, because I was completely spent after running the stairs.

Brooks Ghost 5 Miles: 3.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

30 minutes arc trainer

3 miles easy on TM

My legs felt pretty tired and heavy tonigh. Hopefully they feel better in the morning.

Brooks Ghost 5 Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.000.000.000.008.00

TM 1% incline for the first 4 miles and flat the last 4 miles

1 mile warm up 8:00

6 miles 6:50

1 mile cool down 8:30

My legs felt much better this morning than they did last night although running at that pace should feel easier than it did this morning.

Reebok Reelflex Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes speed intervals on stairmill

30 minutes arc trainer.

I'm looking forward to a good long run with my buddy Blake tomorrow. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

It was a beautiful morning for a nice easy long run with Blake.  We did 16 miles, AP 8:19, that seemed to just fly by and was over before I knew it.

Asics Tarther Miles: 16.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.006.000.000.009.00

TM 1% incline

1 mile warm up 8:00

3 x 2 miles (6:40) with 0.5 mile recovery jog

1 mile cool down

Total 9 miles

The last mile of the last set was tough, but a gutted it out and was happy to be able to finish the workout.

Brooks PureConnect Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

30 minutes speed intervals on stairmill

3 miles easy on TM

Brooks Ghost 5 Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

30 minutes speed intervals on arc trainer

3 miles EZ on TM

Brooks Ghost 5 Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.006.000.000.000.0010.00

TM Run 10 miles

1 mile warm up 8:00

4 miles 6:50

2 miles 7:00

3 miles cool down 8:30

I was hoping to do the 8 middle miles at 6:50 but a few miles in I realized that wasn't going to happen today. I tried to back down to 7:00 pace but after 2 miles of that realized I was pushing too hard and decided to call it a day and just do 3 cool down miles.  I figured it was better to quit before I hurt myself and live to run another day. My legs felt fine, just tired I guess.

Asics Tarther Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

15 minutes speed intervals on stairmill

TM 5 easy miles

I was too tired to do my usual 30 minutes on the stairs so I did a couple extra easy running miles.

Reebok Reelflex Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
99.5018.0016.000.000.00133.50
Brooks Ghost 5 Miles: 26.50Reebok Reelflex Miles: 18.00Sketchers R (7/26/13) Miles: 14.00Brooks PureConnect Miles: 28.00Asics Tarther Miles: 33.00Asics DS Racer Miles: 14.00
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