Rhett

April 2011

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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:

Boston Qualifier

Running Accomplishments:

20 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

Jan 12 San Diego Trail Marathon

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: 27.00 Month: 55.20 Year: 2076.20
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Wings Pro 2 Lifetime Miles: 408.00
Altra Lone Peaks Lifetime Miles: 250.00
Kinivara 8- Grey Lifetime Miles: 423.00
Kinivara 9 Lifetime Miles: 342.00
Nike Pegasus 35 Lifetime Miles: 169.00
Kinivara 9 Blue Lifetime Miles: 49.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
119.259.000.004.250.00132.50
SpeedStar 4 Miles: 59.30Nike Free Miles: 15.00Addistar Ride2 Miles: 56.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes stationary bike.  5 min warm up then alternated 90 seconds at level 14 and 30 seconds at level 8 maintaining 90-100 rpm the whole time followed by 5 min cool down.

 core work

 I needed an easy workout today since I'm going for 20 tomorrow morning for my first time in a very long time. It's my last chance to go long since Boston is so close.

 Next weekend I'm pacing the Havasu Half.  I'm pacing the 1:40 group, so that shouldn't be too tough.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I survived my 20 miler this morning, but barely.

Left the house at 4am.  It was already 70 degrees.  My body didn't want to be out there. I only got about 3 1/2 hours sleep last night and I ate way too much when I went out with my hot wife last night.  I still felt full and like I was going to puke the whole run.  I really started dragging around mile 16.  At mile 19 I passed the car wash with the digital thermometer, it read 78 degrees.  I slogged out the last mile and was happy to be home.

 20 miles AP 8:12

During my run I drank about 60 fluid oz, ate 3 gus, and dumped about 20 oz on my head. I weighed in before and after the run and I still lost 7 lbs on the run.  No wonder I feel terrible right now even a couple hours later.

 Well my 2 week marathon training plan is over, now it's time to taper!  Boston here I come!

SpeedStar 4 Miles: 20.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.504.000.000.000.008.50

Looked like UConn was taking over the game and the kids were in bed so I headed out for a run.  I ran easy over to the track then did 4 x 1 mile repeats at my dream UVM marthon pace of 6:30 with 1/4 mile walk recovery.  Actual splits were a bit too fast:  6:24, 6:24, 6:22, 6:27. I guess I need to learn what 6:30 feels like if I want that to be my mp.  Then I ran home easy.

Total run 8.5 miles.  Knee felt perfectly fine. 

Nike Free Miles: 8.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

My legs were more tired this morning from last nights run than I expected so I cut my run intervals on the stairs to 2 minutes.

Stair speed intervals.  2 min run/ 2 min walk

 2 mile cool down TM 2% incline @ 8:00

 Core work

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I had a serious case of the DEAD LEGS this morning.

I planned on running 6 easy miles, but then when my legs wouldn't go, I cut it to 4 miles that ended up at an AP of 9:12.  YIKES!

Addistar Ride2 Miles: 4.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

After a long day of sitting in CE, I was excited to go for a run.  Unfortunately the wind was blowing like I have never experienced before.  The news said it was blowing at 47 mph with gusts into the upper 50s.  Even with my limited brain capacity after classes all day, I was smart enough not to go run in that, so I went down to the fitness center and did a short run on the TM.  3 miles- 8:00, 7:35, 7:35

I did the last 2 at 7:35 since Saturday I'm a pacer for the Havasu Half.  I'm pacing the 1:40 group which is a 7:37 pace.  Hopefully that won't be a problem, but with my lack of training lately, I am a bit worried.  I'll let you know how it went after the run. 

Addistar Ride2 Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

I paced 1:40 group at the Havasu Half today.  I was a bit worried when I went to bed last night, not having run that pace for that distance in quite some time. 

I needed to average 7:37.  I started off with my little group of hopeful 1:40 runners.  The pace felt very slow and easy, but it was right on.   By mile 12, I only had one runner left with me and my garmin said I was 6 seconds ahead of pace.  Since there were no other 1:40 runners around me I decided to push the guy left with me to a faster time.  I kept telling him to stick with me and keep working, that he would regret it if he didn't stay with me.  The poor guy was breathing hard and grunting and groaning and giving it everything, but I wouldn't let him quit.  We finished at 1:39:04.  

I talked to him afterwards and he was very excited about his time and grateful that I didn't let him ease up.  It felt good to help someone supersede their expectations.  It also gave me a lot of confidence that I may be able to get back into sub 3 shape by UVM since I really wasn't working at all at that pace.  

9 days till Boston! 

SpeedStar 4 Miles: 13.10
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.002.000.006.50

I didn't have a plan as I left the door this morning, but found myself running towards the track.  I decided to do some 800m repeats.

4 x 800m:  2:56, 3:01, 3:03, 3:03 with very slow 400m recovery jogss.

Total run 6.5 miles

I learned that I am a long ways from being in shape to run a 3 hour marathon.  I have a lot of work to do between now and UVM. 

Nike Free Miles: 6.50
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy yet strong miles, AP 7:30

Off to work for a half day and then the big Boston weekend begins! 

Addistar Ride2 Miles: 8.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.200.000.000.000.0026.20

It was weird being in Boston without being in race mode, but it was a lot of fun and much more relaxing. My number 1 goal was to have fun. I checked that off before the race ever started. It is so much fun hanging out with the gang and relaxing with my wife. When I finally started the race I started at the very back of wave 1 with Lito (Bobcat). Before crossing the starting line I stopped and had some voluteers take my picture. By the time I got going I was running the Boston Marathon by myself. Everyone was cheering for me. I was fiving all the little kids. It was a blast. I found the lady with the "With God anything is possible" sign. I stopped and took her picture and told her how much her sign helped me the year I ran with the torn tendon. It was neat to be able to thank her and it was obvious she appreciated it.
As I ran I would stop and take a few pictures. I got a couple with the Wellesley girls and was felling great through the half not exerting any real effort. I hit the half in 1:42. All of the sudden a little past mile 14 my left calf went. I thought it was a cramp, but now the next day I'm pretty sure I pulled my muscle. No way I could run. OUCH! My goal number 2 was to finish my 5th consecuttive Boston. I started doing the math and if I walked the last 12 miles it was going to be close to getting in with an official time. I would ocassionally try to run to no avail, so I walked for a long time.
My goal number 3 was to get my picture with the John Kelley statue. Kathie and her husband James had given me a great description of what to look for. I spotted the area and headed off the course with a few interesting looks for the spectators. One guy was over there and he kindly took my picture with the statue. I kept walking and even stopped at a couple POPs (my first ever in a race). I even stopped at a couple med tents and had the massage my calf. It didn't help though.
After a couple hours of walking and about 6 miles I got to the bottom of Heart Break Hill. I decided to try and run up and some how miraculously made it all the way to the top. I celebrated with a few pictures with the Boston College kids then slowly made my way to Boston. I found Doone with Larry and James a few hundred yards from the finish line and stopped and chatted a bit. Canyon came by and drug me off to the finish. Good thing or I might have been a lot slower. The second half took me 2:50, 8 minutes less than it took me to run the whole thing last year.
I did finish though, accomplished all my goals, and got some good pictures along the way. I'll post some after I get a CD made. I had a disposable camera.

SpeedStar 4 Miles: 26.20
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes elliptical

core work

15 minutes stationary cycle

My calf is still tender, but doing the elliptical didn't seem to affect it too much. I have no other sore muscles so I guess that is good.

I posted a few of my Boston photos on forumflyers.org   I'm still trying to figure out how to post them on this blog.

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

8 easy miles.  No pain from the marathon except a little tightness in the calf I strained. 

Looking forward to some injury free training.

Addistar Ride2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.750.000.002.250.008.00

Ran to the track for warm up

6 x 100m strides with 100 m jog recovery

8x 400m (1:30, 1:28, 1:30, 1:30, 1:28, 1:30, 1:30, 1:30) with 200m recovery walk

Ran home for cool down,

Total run 8 miles

Addistar Ride2 Miles: 8.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery miles with some short strides over the last 2 miles.

Addistar Ride2 Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core

15 min. stationary bike

 Core

15 min. stationary bike

 Core

My legs needed a break from running today.  Hopefully they will be full charged and ready to run again tomorrow.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.605.000.000.000.0011.60

2 easy: 7:49, 7:46

3 mp: 7:05, 7:04, 7:03

2 recovery: 8:08, 8:04

1 mp: 7:03

1 recovery: 8:38

1 mp: 7:03

1.6 recovery

Wow my mp effort was much tougher than it should have been.  Good thing I've readjusted my goal for UVM.  Even with the slower goal (7:04 pace) I have a long ways to go and a short time to get there. 

Addistar Ride2 Miles: 11.60
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.600.000.000.000.007.60

7.6 easy miles in the desert of Kingman.  It was COLD!

Addistar Ride2 Miles: 7.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
119.259.000.004.250.00132.50
SpeedStar 4 Miles: 59.30Nike Free Miles: 15.00Addistar Ride2 Miles: 56.20
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