Rhett

March 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

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
225.000.000.000.000.00225.00
Nike Pegasus 35 Miles: 68.00NB 1400v6 Miles: 77.00Kinivara 9 Blue Miles: 27.00Kinivara 9 Miles: 25.00NB 1400v6 #2 Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

10 miles nice and easy, AP 8:56, followed by strides and cool down for a total of 11 miles.

Nike Pegasus 35 Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

2 mile warm up

6 x 1 mile repeats  at 6:00 with 1/2 mile recovery jogs

Total run 11 miles

Today was probably the easiest this workout has ever felt.  I was tempted to run the last mile faster but I had to remind myself to stick with the plan.  

NB 1400v6 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

11 easy miles, AP 8:47, followed by strides and cool down for a total of 12 miles. 

Kinivara 9 Blue Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles recovery then core.  

Kinivara 9 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Long Slow Run #2

22 miles just cruising. I don’t look at my watch while running, and I could tell I had been gradually picking up the pace over the last 5 or 6 miles, but looking back at my splits, I unintentionally ran my last mile at mp. It did not think I was close to running that fast. 

Total ru AP was significantly slower than that, AP exactly 8:30 with 1640 feet elevation gain. 

Nike Pegasus 35 Miles: 22.00
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
12.000.000.000.000.0012.00

Saturday is supposed to be my speed work day, but I have to leave for Phoenix early tomorrow and will be there all day for my son's soccer games, so I moved it up a day.

4 x 2 mile repeats at 6:31 pace with 1/2 mile recovery jogs for a total of 12 miles.

I couldn't believe how comfortable this pace felt all the way through the final 2 mile repeat.

NB 1400v6 Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

We arrived at Cade’s game early so I found some trails and got in a 7 mile run before they started. It was a fun trail that climbed up a little mountain. There were a lot of hikers to get around and it was a bit technical with lots of rocks, but I enjoyed it. 

Kinivara 9 Blue Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Week 3 of 2nd 3 week training block. 

I enjoyed a nice very easy effort this morning. 11 miles AP 8:59 then did some strides for a total of 12 miles. 

Nike Pegasus 35 Miles: 12.00
Add Comment
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(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Fast finish long run #4

As usual on these runs I am trying to simulate the race course on the faster parts of the run.  I ran up 5.5 miles at a comfortable effort, then ran back down at a comfortably fast pace trying to simulate mp.  I ended up being about 15 seconds per mile too fast, but it felt very comfortable.  Then I ran back up for 3 miles nice and easy and then turned around and ran back down at a fast hard effort for 4 miles.  AP for those 4 miles was 6:10 with the last mile in 6:00 flat.  I then ran back up really slow for 2 miles to cool down.  Total run 20 miles.  Elevation gain about 1800ft.

This is by far the best I have performed and felt on my fast finish long runs.  I feel like all the recovery I've built into this marathon plan is really helping.  Speaking of that.  I am going to start my recovery week early, because I will be skiing the next 3 days.  I'll probably sneak my speed work in on Monday that should be this Saturday even though that is offically the start of my 2nd recovery week. 

NB 1400v6 Miles: 20.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Recovery week #2

I didn’t do my speed work last week because I was skiing Thursday, Friday, and Saturday, so I started this week off with a short version of speed work even though this is  my recovery week. 

2 mile mile warm up

3 x 1 mile at 5:56 pace with 1/2 mile recovery 

Total 7 miles 

This seemed more difficult than it should have but I guess that is what happens when you ski hard, eat horribly and sleep poorly for a few days. Now I can spend the rest of the week really recovering and getting my body and mind ready for my final 3 week training block before taper begins. 

NB 1400v6 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core work then sat in the hot tub for a while.  It felt goooooood.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

11 very slow but not so easy miles...AP 9:25

My legs are still crazy tired from my ski trip.  Good thing I'm on a recovery week. I really need it.

Nike Pegasus 35 Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 recovery miles then core. 

Kinivara 9 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I decided to maximize my recovery week and just hot tub this morning instead of any exercise. It felt nice. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Like my last recovery week I finished this one up with some mp repeats. 

1 mile warm up

4 x 3 miles at mp with 1/2 mile recovery jogs

Total 15 miles 

Legs felt great. I’m ready to take on my final 3 week training block. 

NB 1400v6 Miles: 15.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Week 1 of 3rd and final 3 week training block

11 easy miles, AP 8:57, then strides and cool down for a total of 12 miles. 

Nike Pegasus 35 Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I just didn't feel like running today so I did core work and sat in the hot tub.

It's probably not a good sign that I didn't feel like running and I'm on the most important block of my marathon training, but I did listen to my body and didn't force it.  Hopefully I'll be back looking forward to my run tomorrow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

Fast finish long run #5

5 1/2 miles up hill at easy effort

6 1/2 miles mostly downhill except the last 3/4 mile at mp... ended up being 7 seconds per mile faster than mp

3 miles up hill easy effort

4 miles downhill at hard effort... AP 6:18.  I didn't have it in my legs to push for a really fast last mile like I usually do.

2 mile cool down back up hill.

Total 21 miles

I'll do one more fast finish long run in 2 weeks.

NB 1400v6 #2 Miles: 21.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles recovery then core.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I ran to work this morning the long way...5 miles,  then ran home after work the short way...3 miles. 

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

Mile repeats. This is my last time for this marathon. 

2 mile warm up

6 x 1 mile at 6:00 pace with 1/2 mile recovery jogs 

1 mile cool down 

Total 12 miles  

 

NB 1400v6 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
225.000.000.000.000.00225.00
Nike Pegasus 35 Miles: 68.00NB 1400v6 Miles: 77.00Kinivara 9 Blue Miles: 27.00Kinivara 9 Miles: 25.00NB 1400v6 #2 Miles: 21.00
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