Rhett

April 2015

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

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

        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

Nov 3 Mt. Lemon Marathon (Tucson)

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 6.00 Month: 128.00 Year: 1973.00
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Wings Pro 2 Lifetime Miles: 396.00
Altra Lone Peaks Lifetime Miles: 238.00
Kinivara 8- Grey Lifetime Miles: 423.00
Kinivara 9 Lifetime Miles: 342.00
Nike Pegasus 35 Lifetime Miles: 154.00
Kinivara 9 Blue Lifetime Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
192.500.009.0012.500.00214.00
BareFoot Miles: 7.00Sketchers Sprint Miles: 35.00Brooks PureConnect Miles: 36.00MonTrail Miles: 89.00Sketchers Sonic Miles: 37.00Asics DS Racer Miles: 6.00Sketchers Ultra Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

20 mile bike ride pushing hard this morning.

 

Too tired to run tonight. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Morning:

1 mile barefoot in the grass with strides before swiming 40 minutes in the lake.

 

Evening:

Upper body weights and core with Chase. I skipped lower body since I'm going long tomorrow morning.  Then 4 mile easy run.

BareFoot Miles: 1.00Sketchers Sprint Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

I ran 3 1/2 miles to a trail run that I used to run with Jeff before he moved. Then did the 10 mile loope which is a pretty difficult trail run, then the 3 1/2 miles home running into a 20 mph wind, for a total of 17 miles.  It wasn't fast (AP 8:32), but I got it done. Parts of the trail are steep enough that I walked, but most of it is runable as long as you watch your footing.  It was fun though.  I need to get Blake out there and show him that run.

Brooks PureConnect Miles: 17.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Blake and I went out for a ride this morning. The weather was amazing, high 50s and no wind.  It was fun to get back out on our bikes together again.  Blake had a flat during the ride, but we got that fixed and continued on.  I ended up doing 27 miles on the ride.

After the ride I headed out on the trails and got in 5 miles of trail running, nice and easy. It was a glorious morning and I felt like I could just stay out there exploring all the different trails for hours, but I had a stronger desire to get home so I could watch general conference, so I hurried home just in time for that and I'm glad it did. It is inspiring to hear the words and council of modern day propthets.

 

Afternoon: Lower body workout

MonTrail Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.004.000.000.008.50

1 mile barefoot in the grass with strides followed by a 40 minute swim in the lake. It was really windy causing a lot of waves, but it was fun. I hope to get in a good tempo run tonight. Hopefully it won't be so windy.

Still really windy this evening.  After 1 mile warm up, I did 4 miles at tempo effort (6:38 avg.) then 2.5 cool down.  The strong wind made the tempo miles tough and a little slower than I would have liked, but it was good to get them done.

BareFoot Miles: 1.00Sketchers Sonic Miles: 7.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

19 miles on the bike about 10 minutes slower than normal this morning because of serious wind.

 

6 miles on the trails before lifting weights with Chase tonight.  (upper body, lower body and core)

MonTrail Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.001.000.005.50

1 mile barefoot in the grass with strides before a 40 minute lake swim.  My swim felt strong this morning and I went farther than I usually do in my 40 minutes.

I finally got myself out on a Wednesday night for a run.  I am always pretty tired by Wednesday night, but I put on my running clothes and got out the door for a 4.5 mile fartlek hill run.  I ran the hills (9, each 100+ meters) strong and took the rest of the run easy.

 

BareFoot Miles: 1.00Sketchers Sprint Miles: 4.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

20 miles on the bike. The wind finally stopped blowing this morning, but the temps were down in the low 50s.  It was really nice out there.

6 miles on the trails this evening, followed by upper body weights and core work with Chase.

MonTrail Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

My legs felt a bit tired after last nights tough and rungged six mile trail run, so I headed out for my long run cautiously this morning.  I did the same 17 miles I did last week with the middle 10 miles on trails.  I took the first 3+ miles to the trail easy, working out the kinks from last nights run, but as soon as I hit the trails my legs came to life and I got in a nice rhythm.  I ran the trails much better than I did last week, only having to walk the one really steep long hill and I felt much better coming out of the trails and was able to push my pace on the last 3+ miles home. 

AP 8:14...still not fast, but these trails on not ones many people could run fast.  They sure are fun though.

MonTrail Miles: 17.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I got up with the sun so I could get in a few trail miles (6) before heading to work this morning and I was rewarded by finding a new trail. I always like exploring a new trail it brings excitement and energy to my run.  I only had time to go a little ways on it though. Hopefully I'll have more time next week to take it farther.

This afternoon Cade wanted me to take him to the lake to practice open water swimming, so we went down to the lake for a bit and practiced.  He really started to improve after a little while. I'm not sure how long I actually swam, probably not much more than 10 minutes.  Afterwards we came home and I did lower body and core work while I watched the end of the 3rd round of the Masters.

Brooks PureConnect Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.004.000.009.00

I knew I was going to get out of work earlier than normal today, so I decided to take advantage of the cool morning and run, then do my swim right after work.

After 1 mile warm up, I did 4 x 1 mile (6:12, 6:09, 6:13, 6:02) with half mile recovery jogs and then a cool down until I hit 8 miles.  I entertained ideas of doing a fifth repeat, but decided it would be better to end on a fast mile than throw in another that would probably be in a disappointing time. 

I finished work about 3:15 this afternoon and headed straight to the lake. Afer a 1 mile run barefoot in the grass with strides, I decided to do my swim without a wetsuite.  It was cold, but not too bad.  I did a full 40 minutes and swam pretty much the same distance I've been doing with the wetsuite in that amount of time.

BareFoot Miles: 1.00Sketchers Sonic Miles: 8.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 trail miles this morning at a decent pace...for trails.   This evening I was going to to go biking, but the boys wanted me to play basketball with them and by the time we got done the sun was setting.  Chase and I then lifted weights.  Upper body, lower body, and core.

 

 

 

MonTrail Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.500.005.50

I woke up to 30+ mph winds so I decided I better not go swim in the lake as planned. Instead I went for a ride.  I biked 19 miles. 

Tonight I did a fartlek hill run with 12 hills at a strong effort and everything else easy for a total of 5.5 miles. 

Sketchers Sprint Miles: 5.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Since the high school kids are doing testing today, we didn't have seminary this morning, so  I had a little extra time to go out in the desert and play.  I took off running and just followed trails I hadn't tried before.  I just ran all over the place and had a blast doing it.  I ended up going 11 miles before I called it a morning.  

I lifted with Chase this evening...upper body and core.

MonTrail Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Another beautiful morning in Havasu...high 50s, slight breeze.  I ran out to the trail I've been doing the last few Fridays, were I met Blake.  We did the 10 mile trail, and then I ran home for a total of 17 miles.  AP for the run was 8:00.  I did stop and talk with Blake a few times, so there was some recovery time in there when the clock was not running.  It was fun to be out on the trails with my best buddy.  I think it surprised him how much tougher trail running is than running the roads. 

MonTrail Miles: 17.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

I got up and ran 6.5 trail miles early this morning. A few hours later I went riding with Blake.  We put in 26 miles.  Then this evening Cade decided he wanted to head down to the lake to practice some open water swimming with his new wetsuit, so I got in 11 minutes of swimming.  Now I'm sitting around eating way too much watching some hoops.  

Brooks PureConnect Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.005.000.000.0011.00

Beautifully calm morning with a glassy perfect lake for a swim.  1 mile barefoot running followed by 40 minute lake swim.

 

Windy and warm (86) tonight, but went out for a tempo run anyways.  2 mile warm up followed by 5 miles at tempo (6:40), then 3 miles cool down.  I'm hoping to get that tempo pace back down to 6:30 soon...back where I was at in January.

BareFoot Miles: 1.00Sketchers Sonic Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

20 mile bike ride this morning.

Upper body and core work with Chase right after work, then 6.5 trail miles a bit later.  My legs were a bit dead on the run and I actually went down twice...once when the trail gave way under me and once when I was looking off to the side and tripped over a rock.  Just minor scrapes though.

Brooks PureConnect Miles: 6.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.001.000.008.50

In the morning- one mile barefoot in the grass with strides followed by a 40 minute lake swim in very choppy water from all the wind.

In the evening- 7.5 mile fartlek hill run with 13 hills run hard, everything else easy.

BareFoot Miles: 1.00Sketchers Sprint Miles: 7.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

10/4 Brick

10 miles on the bike followed by 4 miles easy running this morning.

Only had time for a lower body workout this evening. Lots going on tonight.

Sketchers Sprint Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I took off this morning for a long run and right away knew I had dead legs. I was running, but I wasn't going very fast.  It ended up being a good mental exercise in continuing on even when the legs were not into it.  I did 20 miles with 10 on the roads and 10 on the trails.  AP 8:42

MonTrail Miles: 20.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.006.000.0011.50

It was way too windy this morning and I had an early work meeting as well, so I just did some core work to start off the day.

I finally got around to a run about 8:00 tonight. The good thing was the wind had significantly died down, but is was still 81 degrees when I started.  After a 1 mile warm up, I did 6x1 mile (6:01, 6:00, 6:08, 6:01, 6:18, 6:20) with half mile recovery jogs, then finished up with a couple mile cool down for a total of 11.5 miles.

Although I would like to get those last two miles under 6:10, I'm pretty happy with how it went.

Sketchers Sonic Miles: 11.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Brick workout this morning--10 bike/ 4 run

Lifted weights with Chase after work--upper and lower body

6 easy miles a little later, legs were a bit tired by this point.

Asics DS Racer Miles: 6.00Sketchers Ultra Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 mile barefoot in the grass with strides followed by 35 minute lake swim.

I was going to get in another run tonight, but I was exhausted, so sat around, ate ice cream, and watched basketball.

BareFoot Miles: 1.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

I ran 3 1/2 miles to seminary this morning then ran back home another 3.5.  I then took the kids to school and then got in another 2.5 before heading to work.

 

Upper body and core work with Chase tonight.

Sketchers Sprint Miles: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
192.500.009.0012.500.00214.00
BareFoot Miles: 7.00Sketchers Sprint Miles: 35.00Brooks PureConnect Miles: 36.00MonTrail Miles: 89.00Sketchers Sonic Miles: 37.00Asics DS Racer Miles: 6.00Sketchers Ultra Miles: 4.00
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