Rhett

February 2019

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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

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: 18.00 Month: 146.00 Year: 542.20
BareFoot Lifetime Miles: 26.00
Altra Lone Peaks Lifetime Miles: 343.00
Kinivara 9 Lifetime Miles: 552.00
Nike Pegasus 35 Lifetime Miles: 411.00
Kinivara 9 Blue Lifetime Miles: 101.20
NB 1400v6 Lifetime Miles: 159.00
Hoka Torrent Lifetime Miles: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
217.000.000.000.000.00217.00
Nike Pegasus 35 Miles: 38.00NB 1400v6 Miles: 95.00Kinivara 9 Blue Miles: 28.00Kinivara 9 Miles: 56.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles nice and easy, AP 9:15, so I’ll be ready for some speed work tomorrow. 

Nike Pegasus 35 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

2 mile warm up  

6x1 mile at 6:07 with 1/2 mile recovery jog after each mile. 

I felt like I was running at a nice controlled effort all the way through. 

 

NB 1400v6 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

It's week 2 of my 1st 3 week block of training.

After 8 hilly, easy miles I did strides and a cool down for a total of 9 miles.

Kinivara 9 Blue Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery then core 

Kinivara 9 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long slow run, 20 miles AP 8:33, Elevation gain 1380 ft.

Nike Pegasus 35 Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery then core

Kinivara 9 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles on I nice cold (36 degrees, that's about as cold as it gets here) but calm morning.

AP 8:57

Kinivara 9 Blue Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

2 mile warm up

4 x 2 miles at 6:35 pace with 1/2 mile jog recoveries 

Total 12 miles 

Felt pretty easy and until the last 1/2 mile of the fourth repeat then I had to push a bit. 

NB 1400v6 Miles: 12.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Week 3 of 1st 3 week block

10 easy miles AP 8:54 followed by strides and cool down for a total of 11 miles.

Kinivara 9 Blue Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery then core

Kinivara 9 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Fast finish long run #2

I ran up for 5 miles at a comfortable pace.

Then down 5 miles at mp. About 10 seconds per mile too fast.  Still working feeling mp.

Then back up 3 miles at a comfortable pace.

Then down 4 miles at a fast effort, AP 6:18 with the last mile at 6:05.

Then a 2 mile cool down back up.

Total 19 miles.  1670 feet elevation gain.

NB 1400v6 Miles: 19.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery then core.

Kinivara 9 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Normally I would do my speed work tomorrow, but I'm taking Cade to go skiing with Blake and his son at Big Bear tomorrow, so I did it today.  I was a bit worried having one less day to recover from my fast finish long run on Wednesday, but I seem to have survived unscathed.

2 mile warm up

6 x 1 mile at 6:03 with 1/2 mile jog recovery after each one.

Total 11 miles

NB 1400v6 Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Recovery week #1

I started my first recovery week off this morning with a nice soak in the hot tub instead of any exercise.  I skied hard on Satruday so it felt really good. I'm looking forward to a nice easy week of running this week.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery then core

Kinivara 9 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles

AP 8:30

Nike Pegasus 35 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery then core.

Kinivara 9 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I thought about doing an easy run this morning, but I decided if I really wanted to nail this recovery week I should just sleep in and take a rest day instead.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

I finished off my recovery week with some mp intervals. 

1 1/2 mile warm up

3 x 3 miles at mp with 1/2 mile recovery jogs for a total of 12 miles. 

That workout felt super easy. It was a great way to end my recovery week. 

NB 1400v6 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Week 1 of 2nd 3 week training block

Even though I did not sleep well at all last night, it was nice to be focused on training again this morning.  

10 easy miles, AP 8:38 followed by strides and cool town for a total of 11 miles.

NB 1400v6 Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery miles then core

Kinivara 9 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Fast finish long run #3

5 miles uphill at comfortable effort

5 miles downhill at mp. I almost nailed mp pace today, just 3 seconds per mile too fast

3 miles back up at comfortable effort

4 miles down at hard effort, AP 6:21 with the last mile at 6:11

2 miles back up at cool down effort

Total run 19 miles with apporoximately 1700 feet elevatin gain.

NB 1400v6 Miles: 19.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 recovery then core.

Kinivara 9 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
217.000.000.000.000.00217.00
Nike Pegasus 35 Miles: 38.00NB 1400v6 Miles: 95.00Kinivara 9 Blue Miles: 28.00Kinivara 9 Miles: 56.00
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