Rhett

February 2012

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
2008200920102011201220132014201520162017
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

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: 216.00 Year: 2235.20
BareFoot Lifetime Miles: 26.00
Sketchers Sprint Lifetime Miles: 442.00
Altra One Lifetime Miles: 385.20
Altra Superior Lifetime Miles: 343.00
Salomon Sense Pro Max Lifetime Miles: 280.00
Salomon Wings Pro 2 Lifetime Miles: 183.00
Kinavara 8 Lifetime Miles: 270.00
Altra Lone Peaks Lifetime Miles: 29.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
59.0012.000.009.000.0080.00
HyperSpeed3 Miles: 8.00Reebok Reelflex Miles: 42.50Brooks PureConnect Miles: 22.00Asics Tarther Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Jump rope

core work

 

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

I was going to get up and run this morning, but my legs still felt a little tired from my speed work Tuesday night, so I decided to take a rest day.  That is something I wouldn't have done a few years ago, but I guess maybe I'm getting wiser in my older age.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.000.000.000.008.00

TM 1% incline

1 mile warm up 7:30

6 miles mp 6:30

1 mile cool down 8:00

I was planning on 5 mp miles, but after taking that rest day yesterday I was feeling good and decided to make it 6.  I felt pretty good till right at the end when I had to push a bit.  Doone and I are doing a little get away weekend in Flagstaff, leaving after lunch today so I won't get any more running in this week.  I was due for an easy week anyways.

1 hour stationary bike. 

HyperSpeed3 Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I had a great relaxing weekend with Doone in Flagstaff.  It was so great to get away from real life for a couple days.

This morning I slept through my alarm so I didn't have time to swim.  I did a nice hilly, but easy 7 mile run though.

AP 7:46

I'll try and get my weekly swim in later on in the week.

Reebok Reelflex Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.000.007.00

Track Night 

I was trying out my new Brooks PureConnect that I picked up in Flagstaff over the weekend.  They only have a 4 mm heal lift so when standing still in them you almost feel like your heals are lower than your toes, but once I get running in them with my natural fore to mid foot strike they feel amazing with nice cushion and spring off the fore foot. I really liked them and seemed to run easily but at a fast pace with them.

Jim and a few others were there tonight to do 3 x 1 mile with 800 m recovery jogs. After a 2 mile warm up we got started and ran:  5:51, 5:51, 5:48.  I dropped Jim on the last 2, but not by too much.  I never felt like I was pushing all out, so I was very happy with the workout.  We then cooled down for a mile for a total of 7 miles.

Brooks PureConnect Miles: 7.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Swam 5 x 6 laps for a total of 1500m.  I am starting to feel more comfortable in the water.

Core work. 

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 hilly miles at easy effort

AP 7:27 

Reebok Reelflex Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.000.000.000.008.00

TM @ 1% incline

1 mile warm up 7:30

6 miles mp 6:30

1 mile cool down 7:30

1 hour stationary bike

I think my body ran out of fuel at the end of the bike ride.  The last 10 minutes were killer.  The run felt pretty good today though. 

Brooks PureConnect Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

I wanted to get in 12 miles today and the running club was planning on 10, so I went to where I thought we were meeting up, got there a bit early and did 2 warm up miles.  I got back to the meeting spot and no one was there, so I figured I'd be running solo today.  I headed over to the island and as I got there I saw some of the slower members of the running club heading out.  I didn't read the blog very well this week and had gone to the wrong meeting spot.  I picked up my pace a bit and eventually caught the faster members of the club.  We ran together for a bit, then Jim and a new guy named Casey picked up the pace a bit.  I went with them.  It was fun to just run and chat and not work too hard.  Casey dropped off after a couple miles and then it was just Jim and I.  We were just having fun and not paying attention to pace.  We ran a few sub 7 miles at one point in the run. I ended up running 12.5 miles.  AP 7:27

Reebok Reelflex Miles: 12.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 hilly windy miles at ez effort.  AP 7:35

Reebok Reelflex Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.000.007.00

Track night

After a warm up we did 2 x 1 mile with 800 m recoveries then 2 x 800m with 400 m recovery then cool down.

Spits:  5:51, 5:49, 2:50, 2:48

I am feeling stronger and stronger each week as we do our speed work.  I'm sure I will soon have a tough week to bring me back to reality. 

Brooks PureConnect Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Swim day

4 x 8 laps for a total of 1600m

core work

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 hilly easy no watch

Reebok Reelflex Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour 20 minutes stationary bike

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

1 hour 20 minutes stationary bike

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

Stationary bike:  25 miles, 1:13:14

I don't know how accurate the mileage is on those bikes, but if it is accurate I averaged better than 20 mph.  I was completely soaked with sweat like I had been swimming by the time I was done.  GROSS! 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Morning Swim:

4 x 10 laps with 1 minute rest breaks for a total of 2000 meters

Core work

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

25 miles on the stationary bike.  1:18:20

My legs were definitely tired from my hard ride on Tuesday as noted by it taking me more than 5 minutes longer today to go the same distance.

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

SWIM DAY

3 x 15 laps with 1 minute rest breaks.  Total 2250 m 

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

26.6 miles cycling on a beautiful 78 degree afternoon with clear skies and just a slight breeze.  At the 25 mile mark (the distance I have to go for the triathlon) I was at 1:16:30.  It was an extremely hilly course and my legs were tired from the 2 other 25 mile stationary bike rides this week, so I was happy with that effort. 

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

Swimming again.

Today I swam 3 x 20 laps and then threw on 4 more laps at the end with 1 minute rests for a total of 2 miles.  It took my 1 hour and 2 minutes to do the whole workout including the 3 one minute rests.  I had know idea I could swim that far that fast.  The funny part is, my first set of 20 laps was by far my slowest. I guess endurance is not my limiting factor while swimming, it's the ability to actually swim fast.  I guess I need to work on my speed with shorter intervals.

My achilles is approaching 100%.  Maybe I'll actually run tomorrow for the first time in 12 days.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.003.000.007.50

Stationary bike x 1 hour.  20.35 miles... not bad.

Got on the TM for a really easy jog to test out the leg.  My achilles didn't bother me, but the tendon that runs up the outer leg between the achilles and the knee hurt pretty good. It's a weird feeling almost like I'm hitting a nerve with each foot fall. It was uncomfortable enough that I stopped after 1/2 mile of very slow running.  Guess I need more rest.  Back to the pool and the bike.  :(

So at work I was noticing that my leg was actually feeling looser after the little run so I decided to head to the track and see how it went.  I warmed up really slowly for a mile, did some stretching and then did another mile a bit faster.  Then I joined Jim for 3 x 1 mile but I told him to keep it easy:  6:03, 5:59, 6:11  Then did 1 mile cool down.

My leg didn't hurt after the warm up, but just felt a bit tight.  Then I went home and iced it and then it tightened up big time. I ultrasounded and slept with my strausberg sock and this morning it feels a ton better.

Asics Tarther Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Swim

I need to get faster so I did 6 x 5 laps fast.  I gave myself 5 minutes to swim plus recover and then was off again.  I was right around 4:30 each time and so had about 30 seconds to recover before starting the next set. 

Total swim 1500 m

Core work for about 45 minutes

Then iced the leg followed by some ultrasound.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
59.0012.000.009.000.0080.00
HyperSpeed3 Miles: 8.00Reebok Reelflex Miles: 42.50Brooks PureConnect Miles: 22.00Asics Tarther Miles: 7.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):