Rhett

Havasu Triathlon

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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: 28.00 Month: 158.00 Year: 779.20
BareFoot Lifetime Miles: 26.00
Altra Lone Peaks Lifetime Miles: 343.00
Kinivara 9 Lifetime Miles: 556.00
Nike Pegasus 35 Lifetime Miles: 484.00
Kinivara 9 Blue Lifetime Miles: 109.20
NB 1400v6 Lifetime Miles: 212.00
Hoka Torrent Lifetime Miles: 0.00
NB 1400v6 #2 Lifetime Miles: 44.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.506.200.002.000.0025.70
Asics Tarther Miles: 14.20Brooks PureConnect Miles: 5.00Reebok Reelflex Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Leg feeling better this morning. It is so weird.  The pain/ inflammation/ tightness keeps moving from one spot to another.  Now it seems to be in the belly of the soleus muscle and the achelies and lateral fibularis (is that the right name Teena?) seem to be fine.  Anyway, its not ready to run on today.

Stationary bike simulating interval training.  Switched level from 10 to 12 to 14 to 16  every minute and then repeated 15 times for a total of 1 hour. I kept the rpm over 90 at all times and ended up doing exactly 19 miles.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

What a difference a few days and a lot of ultrasound makes.  My leg feels GREAT today.  Maybe running on it Tuesday sprung something loose that caused a lot a pain for a day but then allowed things to finally get better.  Well that's my cockamamy reasoning and I'm sticking to it.  I didn't run today though.  Maybe tomorrow.

SWIM

2 by 32 laps with a couple minute break in between for a total of 2 miles!!!!!

My triathlon is 2 weeks from tomorrow, so I'm going to start cutting down on my swim and bike distances and just focus on speed for next week.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles easy with the running club.  1:00:24

Dana and I stopped at 8 miles. I was trying to be good and keep it short, while most of the rest of the club went 16 miles.  Leg felt pretty good.   

 

600 m swim in the lake to try out the gear.  It was cold, but with the wet suite on I was fine once my face got numb.  I need to do that a few more times before race day. It sure is different than swimming in the pool.

Asics Tarther Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.002.000.005.00

AM

1 hour on stationary bike giving it everything.  Made it 28.5 miles according to the bike.  I was spent the rest of the day.

PM

Track work

1 mile warm up

2 x 1 mile with 800 m recovery : 6:00, 6:21-- that bike ride from the morning was still zappping my enrgey after work. When it came time to run I just didn't have it.

cool down

Brooks PureConnect Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Swim- 8 x 4 laps for 1600m total

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Stationary bike-- speed intervals for 45 minutes.

I rode easy for 2 minutes then hard for 1 and repeated that 15 times.  Ended up exactly at 15 miles for a 20mph avg.


Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Morning Swim

16 x 100m  for a total of 1 mile

I swam 100m hard then rested and restarted every 3 minutes.  For the first half I was right at or fast than 95 seconds for each 100 then I started to fade.  By the last 100 it took me 105 seconds.  I'll tell you I was seriously winded at the end of each 100.  It felt like doing 400s running. 

Afternoon Lake Swim

I needed to get out in the lake again for a short swim with all the gear on.  It went much better than my first time.  I practiced getting everything off faster.  Those wetsuits are not easy to get on or off. 

600m-- The cold and waves from the wind didn't seem to bother me as much this time.  I think I will try and get in at least one more lake swim before the race next Saturday.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Triathlon Taper Week

30 minutes on stationary bike at a fairly light resistance.  9+ miles

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Morning swim in the lake.  The water is definitely colder at 7am.  It was good to get in one last open water swim so I'll be mentally ready come Saturday.  

600 m nice and easy

 

After work track session to get the legs feeling fast.

1 mile warm up

6 x 200 m fast with 200 m jog recovery

1 mile cool down

Total 3.5 miles

Reebok Reelflex Miles: 3.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I practiced getting in and out of my pedals with my shoes already clipped in and the a few short little rides that didn't amount to much. I had my bike tuned up on Monday and it was riding very smooth and quiet. I love the feeling of riding a nice road bike.

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

30 minute elliptical.  Just enough to keep everything feeling fresh.

I think I'll take tomorrow off. And then Saturday is the big day.

Comments(1)
Race: Havasu Triathlon 02:39:06, Place overall: 25, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.006.200.000.000.006.20

HAVASU TRIATHLON- 1500m swim, 40K bike, 10K run

It was a very windy day in Havasu.  Luckily it wasn't too bad at the very start for the swim.  The water was cold, but it only took a couple minutes to get used to it.  Swimming in the pack at the beginning is definitely not my thing.  Once I separated myself from the other swimmers I got into a groove and really enjoyed the swim.  Doone says I was out of the water at 28 minutes, but my official swim time was 31:11.

I felt good getting out of the water and spent 2:30 in transition to the bike.  Off I went with the wind at my back.  Unfortunately as I was reaching the turn around point the wind really picked up over to around 25mph.  That made for a brutal finish to the bike.  I was hurting and really wanting to get off the bike.  Time on bike 1:18:35 

The transition from the bike to the run goes quicker as you only have to take off the helmet, hang up the bike, and put on the running shoes... 55 seconds

Right from the start of the run I knew I was in trouble. I felt like I was at the 20 mile mark of a marathon that I had gone out too hard on.  I pressed forward as best I could.  I some how got a rock in my sock during the transition and about 3/4 mile into the run stopped and fixed the problem.  This probably costed me 45 seconds, but at least I don't have a nasty blister on my foot now.  I ran the best I could, but was too spent from the hard bike ride. I ran a very disappointing 45:51 10K and was passed at the very end by someone in my age group, knocking me into 4th place in my AG.

My overall time was 2:39:06.  I was shooting for 2:30, but with the wind it really slowed everyone down.  I was only a little less then 4 minutes off of first place in my AG.  I wish I had my normal running legs. I should have been able to run a 40 minute 10K, but was just too beat up from the bike.  Next time I do a triathlon, I'm going to concetrate my on my cylcling. For now, I'm getting back into running to train for the Havasu Half in April and UVM in June.

Asics Tarther Miles: 6.20
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm still being very careful with my left calf. I figure I'll keep from running a few more days as I recover from the tri.  If I didn't have this mild preexisting injury, I'm sure I could have been back running yesterday after the tri though.

Gym:

calf raises to help strengthen my left calf

20 minutes stair intervals 80 seconds running/ 80 seconds walking

40 minutes on the new free form elliptical machine that I can mimic running on

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

40 minutes stair intervals.  80 seconds running/ 80 seconds walking

Calf felt good. I'm going to try and easy run tomorrow.  We're taking the kids up to the Hualapai Mountains for the next couple nights. It will be nice to run above 7000 feet. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 easy miles in the mountains.My calf was bugging me so I stopped.  One of these days, it will stop giving me fits and I'll get back to some serious training.  Hopefully it will be sooner rather than later.

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

1 hour free form elliptical

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Today I swam freestyle for 1 hour straight without stopping. I didn't count laps so I don't know exactly how far I swam, but probably right about 2 miles based on how fast I usually swim. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stair speed intervals:  80 seconds walking/ 80 seconds running

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour free form elliptical

20 minutes regular elliptical

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

15.5 mile bike ride in some serious wind.  Felt good to get back on the bike for the first time since the triathlon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.506.200.002.000.0025.70
Asics Tarther Miles: 14.20Brooks PureConnect Miles: 5.00Reebok Reelflex Miles: 3.50
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