Rhett

February 2017

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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:

Local Elite

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

Sep. 16 Huntsville Full Monte Marathon

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: 20.00 Month: 179.00 Year: 1308.20
BareFoot Lifetime Miles: 24.00
Sketchers Sprint Lifetime Miles: 371.00
Altra One Lifetime Miles: 230.20
Altra Superior Lifetime Miles: 288.00
Salomon Sense Pro Max Lifetime Miles: 134.00
Salomon Wings Pro 2 Lifetime Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
207.0024.0010.009.000.00250.00
Sketchers Sonic-orange Miles: 76.00Altra One Miles: 47.00Altra Superior Miles: 10.00Sketchers Sprint Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 easy on the trails

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on the trails

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.004.000.000.000.0020.00

Started out my long run with 10 miles keeping the HR under 140, then did 4 at mp (6:56, 6:55, 6:56, 6:49) which felt much better than last week.  It then took me a mile to get my HR back under 140 where I kept it for the final 5 miles.

20 total

Sketchers Sonic-orange Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran to and from Work this morning totaling a little over 6 miles. 

Altra One Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on trails.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.003.000.009.00

I woke up excited that it was hill repeat day.  I ran easy 1.5 miles to my hill, did hill repeats for 60 minutes and then ran back 1.5 miles easy for a total of 9 miles.

I have missed the feeling you get after a really intense workout that you can only get with speed work. 

Sketchers Sonic-orange Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 easy keeping HR under 140 on the trails. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 very easy miles on the trails this morning.  My avg HR was only 129 but my pace was right about what it always is on the trails.

Altra Superior Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.005.000.000.000.0020.00

It was nice having Blake back this morning to run with.  He is building his mileage back up so he only ran the first 7+ miles with me then I was on my own.  The first 10 miles were nice and easy with a really low HR averaging around 130.  I then did 5 at what used to be my mp back when I was faster (6:52, 6:55, 6:52, 6:50, 6:51,).  By the end my HR was way up at 176 which shows that this is really about a 10k race pace for me now.  Then I finished with 5 getting my HR back under 140. 

Altra One Miles: 20.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I took the scouts skiing Saturday in Southern Utah.  We had a great day as it snowed the whole night before so there was a lot of powder which led to some fun skiing and a nice quad workout.

Today I did 10 on the trails easy at a low HR.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.003.000.009.00

I took a rare midweek day off from running yesterday simply because I was tired. Today I did my weekly hill repeats. 1.5 miles to the hill, 60 minutes of repeats, then 1.5 back for a total of 9 miles. 

Sketchers Sonic-orange Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 at HR under 140 on the trails. It was a bit cooler this morning, but the sun is coming up a bit earlier which in nice for trail running.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.005.000.000.000.0020.00

I just wasn't feeling it from the start this morning, but I went for it anyways.  I did the first 10 miles with Blake at a low HR and it was easy, but I could tell I wasn't feeling quite right.  Then I took off hoping to run 6 at mp.  Instead I did 5 but couldn't even hold goal mp for 3: (6:47, 6:57, 7:06, 7:15, 7:43).  That was pathetic, but I gave it a strong effort. Then I had to get home and even though I went reallly slow, those last 5 miles hurt.  Today was one of those character building days that are probably good to have every now and then, but are no fun.

Sketchers Sonic-orange Miles: 20.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0010.000.000.000.0010.00

It wa 60 degrees, a little breeze, and raining lightly this morning so I was excited to get out on the trails and enjoy the different weather. I put in 10 keeping HR under 140. Legs were still I bit tired fro yesterday but felt fine. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I ran to work, 5 miles, the long way this morning keeping HR under 140. Then I ran home the same way after work.  I love having a shower in my new office.  My Garmin gave me a new VO2Max of 52 after the evening run.  I don't know what 52 means, but it is a change in the right direction so that means my fitness in improving.  Yea me! :)

Altra One Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.003.000.009.00

Did my weekly hill repeats...1.5 miles to the hill, 60 minutes of hill repeats, and 1.5 miles home for a total of 9 miles. It always feels good to have that workout done for the week.

Sketchers Sonic-orange Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles on the trails this morning keeping HR under 140. I'm getting faster at this lower HR and was moving at a good clip and stepped wrong on a rock and rolled my ankle. It rolled pretty far a scared me good. At first I thought I had really hurt myself but was able to run it off and finish without much discomfort.  It doesn't seem to be bad now a few hours latter.  A little sore, but no discoloration or swelling.  Looks like I may have dodged a bullet this time.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

A really nice, really easy 10 miles on the trails keeping HR under 130.  It's amazing how beautiful the world looks when you're running at such a low HR. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.0010.000.000.0011.00

I planned on getting in some mp pace miles this morning, but after 1 mile warm up at 8:07 I started into a faster run and ended up doing 10 more miles more at tempo pace than mp: 6:48, 6:42, 6:47, 6:43, 6:43, 6:42, 6:45,6:48, 6:33, 6:22.  I didn't think I could hold 10 miles at that pace but was excited when I finished and still felt pretty good.  I guess all that low HR running is paying off.

Altra One Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Back to running slow this morning at HR under 140. 

13 on the trails. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I ran 5 miles to and from work today. It was cool and raining on the run home. It was nice. 

All 10 miles keeping HR under 140. 

Sketchers Sprint Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Hill Repeats!

1.5 miles easy to the hill. 

1 hour of hill repeats.

1.5 miles easy home

9 miles total, felt strong like I was a machine powering up the steep hill

Sketchers Sonic-orange Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
207.0024.0010.009.000.00250.00
Sketchers Sonic-orange Miles: 76.00Altra One Miles: 47.00Altra Superior Miles: 10.00Sketchers Sprint Miles: 10.00
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