Rhett

February 2014

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

21 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

November 9th-  Big Bear Marathon 

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 9.00 Month: 72.00 Year: 976.40
BareFoot Lifetime Miles: 26.00
Altra Lone Peaks Lifetime Miles: 343.00
Nike Pegasus 35 Lifetime Miles: 533.00
Kinivara 9 Blue Lifetime Miles: 153.20
NB 1400v6 Lifetime Miles: 260.00
Hoka Torrent Lifetime Miles: 8.00
NB 1400v6 #2 Lifetime Miles: 70.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
127.0030.0018.000.000.00175.00
Asics DS Racer Miles: 28.00Brooks PureConnect Miles: 16.00Reebok Reelflex Miles: 42.00Asics Tarther Miles: 20.00Brooks Ghost 5 Miles: 18.00Adidas Adios Boost Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

17 mile long run on a very hilly course and on a very windy day.

AP 7:41

I was trying to maintain 7:30 pace and was pretty close through 12 miles, but the last 5 miles into that brutal head wind did me in. 

Asics DS Racer Miles: 17.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.006.000.000.0010.00

TM 1% incline

2 miles warm up 8:00

3 miles 6:50

1 mile recovery 10:00

3 miles 6:50

1 mile cool down 8:00

I usually do these faster Monday night runs at 6:40 pace, but I am doing a recovery week this week so I slowed it down to 6:50.

I'm taking a rest day tomorrow.

Brooks PureConnect Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

TM

10 easy miles- 8:00

This run felt very easy this morning after my rest day yesterday.
 

Reebok Reelflex Miles: 10.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

TM

5 more easy miles 8:00

Reebok Reelflex Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0010.000.000.000.0011.00

TM

1 mile warm up 8:00

9 miles 7:00

1 mile 6:40  I was going to do 10 miles at 7:00 but I was feeling so go I decided to drop the last mile to 6:40

While I won't say this run was easy, it was a lot easier than I thought it would be.  I think this was the best run I have had since before my calf injury in November.

Asics Tarther Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.006.000.000.0010.00

TM first 5.5 miles at 1% incline last 4.5 miles flat

2 mile warm up 8:00

3 x 2 miles 6:40 with 1/2 mile recovery jog

1 mile cool down 8:00

Total run 10 miles- felt way tougher than I thought it would after taking rest days on Saturday and Sunday.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I've been doing planks to strengthen my core for a few months and I had a goal to be able to hold a plank for 5 minutes before my marathon.  Well I finally made my goal and did a 5 minute plank!  I'm not sure which is harder, the 5 minute plank or the 3 hour marathon. :)

6 easy miles this morning losening up my legs after last nights hard run. AP 8:10

It was beautiful out this morning. I love being out while the sun rises.

Brooks Ghost 5 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 more nice and easy miles on another beautiful morning in Havasu.

AP 8:01

Reebok Reelflex Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0010.000.000.000.0011.00

I was trying out a new pair of shoes today. Adidas Adios Boosts.  It is always fun to run in a new pair of shoes and today was no exception.

TM

1 mile warm up 8:00

7 miles 7:00

2 miles 6:50

1 mile 6:40

This run felt great.  Nothing felt hard or fast, just nice and easy 11 miles on the TM.

Adidas Adios Boost Miles: 11.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Oh what a beautiful morning, Oh what a beautiful day!  I love Havasu early in the morning this time of year. It is so wonderful to be out running when the sun is coming up over the lake especially on a still morning with no wind and the lake is glass.

Anyways, 6 easy miles. AP 7:50

Brooks Ghost 5 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I was up at 4 am to get in a 20 miler before being at work at 8:00.  It was an amazing morning: 58 degrees, no wind at all, clear skies, and a full moon blazing that allowed you to see forever.  I ran along the lake and it was beautiful to see the refleciton of the moon and the silloute of the mountains behind. 

Anyways, to the run. I started with about 3 downhill miles, then the middle 14 miles were very mild rollers (almost flat), then back up the 3 miles to finish. I averaged 7:25 and the best part is, I had a full minute negative split on the run and even ran the last 3 uphill miles faster than I ran the first 3 down hill miles.

Considering 6 weeks ago, I failed to run 3 miles because of a calf injury and had not done any real running for the 6 weeks before that, I have come a long ways.  I don't think I have put in enough miles to shoot for a sub 3 in 2 weeks, but I'm feeling confident in my chances to run at least a 3:15 which I need to BQ.

Adidas Adios Boost Miles: 20.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.006.000.000.009.00

I was a little worried that my legs would be sore from Saturday's 20 miler at 7:25 pace, so I approached this run with extreme caution this morning.

TM

1 mile warm up 8:00

4 x 1.5 miles 6:40 with 1/2 mile recovery

I was very happy that my legs felt great and finally 6:40 pace felt nice and easy the whole way through the workout.  One more 10 mile mp run on Wednesday and then everything is nice and easy for the last 10 days before the marathon.

Asics Tarther Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 very easy miles on a beautiful morning.

AP 7:56

Reebok Reelflex Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0010.000.000.000.0011.00

Today was my final hard run before starting my serious 10 day taper. My plan called for 10 miles at goal marathon pace. I decided to go with my best case senario mp which would put me at a 3 hour marathon.

TM

1 mile warm up 8:00

10 miles 6:50

How did it go?  Well, after 7 miles at "mp" I was working way too hard so I took a quarter mile walk break to get my HR back down and then finished the last 3 miles at "mp."

What did I learn? There is no way I should be shooting for a 3 hour marathon right now.  I think a 7:05 to 7:10 pace will be the smart pace for race day at least through about 20 miles and then see how I'm feeling. That will get me to the finish somewhere around 3:05 if I can maintain that pace.

It's all tapering from here on out!

Asics DS Racer Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles on a very windy morning.

AP 7:59

Race day finally made the 10 day forecast today and it is predicting 49 Low/ 71 High with scattered showers. Oh how I hope that forecast holds up.

Brooks Ghost 5 Miles: 6.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 nice and easy miles

AP 7:50

Reebok Reelflex Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 very easy miles on a beautiful Saturday morning.

AP 7:55

Adidas Adios Boost Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles with 5 one minute mp strides thrown in after each mile.

I can't believe it is marathon week. Unfortunately I started with a cold today. Hopefully it isn't a bad one and I will be fine by Saturday.

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

Today is a scheduled rest day with my marathon this week. Because of AIMs testing at the high school we didn't have seminary this morning so I got to sleep in until 7:45. Hopefully that helps me a bit to kick this cold.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 easy miles with three one minute mp strides thrown in.

3 Days till Race day!!!!!

I'm staying on top of this cold with all kinds of junk I bought from the herb store. I think I'll be fine by Saturday.

Reebok Reelflex Miles: 4.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Same run as yesterday.

4 easy with 3 one minute mp strides.

I felt terrible today. Hopefully it is just the end of this cold and I will have my energy back by tomorrow.  I'll take a rest day tomorrow so all the running is over.  All that is left is the racing. 
 

Reebok Reelflex Miles: 4.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
127.0030.0018.000.000.00175.00
Asics DS Racer Miles: 28.00Brooks PureConnect Miles: 16.00Reebok Reelflex Miles: 42.00Asics Tarther Miles: 20.00Brooks Ghost 5 Miles: 18.00Adidas Adios Boost Miles: 41.00
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