Rhett

May 2011

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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

Nothing right now.

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 0.00 Month: 82.00 Year: 1319.40
BareFoot Lifetime Miles: 26.00
Altra Lone Peaks Lifetime Miles: 351.00
Nike Pegasus 35 Lifetime Miles: 580.00
Kinivara 9 Blue Lifetime Miles: 219.20
NB 1400v6 Lifetime Miles: 365.00
Hoka Torrent Lifetime Miles: 98.00
NB 1400v6 #2 Lifetime Miles: 75.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
102.905.005.104.400.00117.40
Addistar Ride2 Miles: 65.10Nike Free Miles: 29.30SpeedStar 2 #2 Miles: 16.00HyperSpeed3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles.... felt great!

AP 7:35

Addistar Ride2 Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.004.400.0010.90

Warm up run to track

6 x 100m strides with 100 m recovery jog

4 x 1600m repeats (6:18, 6:20, 6:21, 6:20) with 800m recovery jog

cool down run home

Total run 10.9 miles 

Nike Free Miles: 10.90
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 hilly miles at an easy to moderate effort.

Legs a bit tired from yesterdays speed work

AP 7:57

Addistar Ride2 Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

15 minutes stationary bike

core

15 minutes stationary bike

core

15 minutes stationary bike

Feeling strong and lean today!

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

What a difference a day of cross training made.  My legs felt fresh again today.  It was also an amazingly beautiful morning.  Who wouldn't want to go out for a run on a day like today?

8 easy miles

AP 7:35 

Addistar Ride2 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.003.100.000.0015.10

6 mile warm up at recovery pace

5 K in 21:07 (what a disappointment)

6 mile cool down at recovery pace

Total run 15.1 miles AP 8:02

I ran the 5 k as fast as I could and was disappointed in my effort.  This list is for me so I can try to keep up my confidence that I can BQ UVM.

 1. I am just finishing my first 50 + mile week since the beginning of January

 2.  I ran 6 miles before doing the 5K

 3.  I have lost 10 lbs in the last 2 weeks so probably wasn't carbed up well

4.  I usually can peak quickly and still have 3 more weeks before I need to start my taper.

5. My track speed work has not been too bad the last couple weeks.

 6. I was wearing my heavy shoes and a fuel belt which probably cost me some time.

 7. It was hot!

Addistar Ride2 Miles: 15.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles

Totally bummed after the run.  During the 7th mile I strained my calf again somehow a lot like I did in Boston, but not nearly as bad.  Hopefully it will heal up real quick and I'll be back to running again in a couple days.  I can't figure out why it happened again.  I thought I was doing well and not pushing things too much.  Oh well, I'll just try and be smart so I can get back to full training as soon as possible.

Addistar Ride2 Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

What a beautiful morning... 56 degrees, sunny clear skys, no wind... And I couldn't run because of my stupid calf.  Well I may have been able to run, but I figured I should give it another days rest, so I headed to the gym for an inside workout.

30 minutes stationary bike

30 minutes elliptical

stretching

My calf does feel better this morning than I expected.  Hopefully I'll be able to run on it without pain tomorrow.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Gave running a go.  Felt good for the first 2 miles to the track.  Right when I got to the track my calf tightened up.  I stretched it and walked a bit then was able to do 4 x 100m strides without problem.  I stretched a bit more then tried my first 800m repeat.  By 200m I knew it wasn't going to happen so I took very slow jog home.

Total run 4.5 miles

I tried to jump rope for about 5 minutes, but that didn't feel quite right, so I broke out my hula-hoop and did that for 30 minutes.  It was kind of fun.

PM

30 minutes deep water running

Nike Free Miles: 4.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

15 min stationary bike

core

15 min stationary bike

core

15 min stationary bike

I'm going to take the rest of the week off from running in hope that my calf will be good to go on Monday.

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

30 min elliptical

30 min stationary bike

Taking the boys on the Fathers and Sons Campout tonight at the Grand Canyon Caverns.  Should be fun, but won't get any sleep.

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

1 hour deep water running

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles on another beautiful morning

Calf was a bit tight to start the run then loosened up and the started to get a bit sore at the very end of the run.  Hopefully it will be good to go for a harder run tomorrow.

Addistar Ride2 Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My calf was a bit sore yesterday, so I was hesitant to run this morning.  I finally decided not to run, but to give it a good workout at the gym.

10 min elliptical warm up

30 minutes stairs- 3 minutes run/ 2 minutes walk, repeat 6 times. (To me this is an equivalent effort to doing 800m repeats.  By # 6 I was done!)

20 minutes stationary bike

Calf did not bother me this morning.  I'll go for another run tomorrow.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.900.000.000.000.0010.90

Another amazing morning!  The weather is not supposed to be this cool at this time of year in Havasu, but I'll take it.

Progression run:

4 miles warm up

7:21, 7:15, 7:05, 6:47, 6:18, 5:53

0.9 mile cool down

Total Run 10.9 miles

My best run I've had in a long time!!!

Nike Free Miles: 10.90
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core

20 minutes stairs- 3min run/ 2 min walk (4 sets)

Core

20 minutes stationary bike 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.005.000.000.000.0016.00

5 mile warm up- had to keep slowing myself down 

4 miles mp- I have decided to change my mp to 7:27 to go for a 3:15 (a 5 min BQ) at UVM. I had a hard time finding the pace... kept going too fast then too slow.  Ended up being closer to 7:20 per mile

1 mile easy

2 miles that I tried to run faster than mp.  1st mile no problem then I ran out of fuel on the next mile.  I simply did not carb up enough yesterday.  I had already taken one gu on the run.  I took the other one I had so I could make it home without a complete crash.  

4 miles recovery pace... just forcing my body to keep going in its fuel depleted state.  It wasn't fast or pretty, but I made it home.  The best news is my calf didn't bother me at all during the run.

Total run 16 miles- AP 7:57 

SpeedStar 2 #2 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 mile recovery run.

Addistar Ride2 Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Headed out the door for a 20 miler, but right off the bat I could tell my calf wasn't right, so I turned around went home and drove to the gym.

1 hour elliptical

15 minutes stationary bike.

STUPID CALF!

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

My calf was sore this morning, and I was bumming with last night's failed run.  I knew I shouldn't run, so I did the next best thing: Stairs.

10 min. elliptical

40 min stair (8 repeats- 3min run/2 min walk)

10 min. stationary bike

My calf is still pretty sore this afternoon, but it felt good to have a good workout.  If things don't improve quickly, my chances of BQing UVM are going to be slim.

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

15 min stationary bike

core

15 min stationary bike

core

15 min stationary bike

core

15 min stationary bike

This was a pretty intense workout.  I was spent when it was over.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.000.000.007.00

Got out for a run this morning.  My calf was a bit tight at first, but then loosened up.  After getting to the track I did 5 100m strides to ensure that I was warmed up and that my calf was feeling fine. Everything seemed to be good, so I started a 1600m repeat with 800m jog recovery work out.  The first mile went great.  I ran it a bit faster than I wanted to 6:21, but it felt really easy.  The second mile was going great until I had about 200m left to go when I could tell my calf was about to do its thing.  I immediately stopped as to not to cause too much damage.  I walked the last 200m then stretched a bit then ran home very cautiously.  I iced the calf when I got home.  It is now sore to walk on, but will probably feel fine by tomorrow.  I think I'm going to have to cross train the rest of the week and then give it another try on Monday.  I can't believe I'm going to have to try and BQ with mostly just cross training, but I think if my calf holds up, I'm in good enough shape to do it.  I'll just have to trust my cross training.

 Total run- 7 miles

 

PM- 1 hour deep water running

HyperSpeed3 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

90 minutes deep water running.

Calf feels much better today, but still sore.  I'm going to wait till Monday and give it another go.  If I can't run without incident Monday, I'm not going to run any more until race day at UVM.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Today was hardcore cross training day.

10 minutes elliptical warm up

50 minutes stairs- 10 repeats: 3 min run/ 2 min walk.  This was a lot like doing a Yasso's workout.  It was definitely just as hard or harder than any Yasso's I've ever done.

10 minutes elliptical

40 minutes cycle

10 minutes elliptical

Total 2 hours cross training and a bucket load of sweat.  I was gross. 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

WHAT A GREAT MEMORIAL DAY!

Started with a morning run with weather around 60 degrees and a light breeze.  I was planning on going long, but at about the 3 mile mark I could sense that my calf was going to do it's thing soon.  I didn't want to have any more set backs, so I stopped and walked it in.  

I went to the gym and did 60 minutes elliptical followed by 30 minutes stationary bike.

Headed home, showered up, went out for breakfast with the family.

We then went on a family hike that went 2.5 miles through some cool rock formations down to the lake where we swam and played.  There was a campsite on the other side of the cove that the kids wanted to know about, but didn't want to walk all the way around.  It was just a few hundred yard swim, so I swam across and checked it out then swam back.  With my lack of ability to swim in a straight line in open water I made the swim much farther than it really was.  It felt good to do a distance swim like that.  I should get out there and swim more in the lake.  I have some friends that go to the lake and do it every Tues and Thurs morning.  I should join them.

We then hiked back to the car another 2.5 miles.  Lane who just turned 5 walked the whole thing without help. What a trooper.  Cade who is 6, ran most of it.  He would run ahead and climb on the rocks and wait for us, then run ahead some more.  That kid has some serious energy.

Got home and decided to install the new dishwasher.  I am not a handy man, but I figured I could follow instructions and figure it out.  Fours and a severe cut to my thumb later, I had it installed and working properly.  My thumb is still bleeding today.  It probably needs stitches, but it will heal eventually.

It was a great day,  our high was only 84 degrees! Our normal high at this time of year is 100.  This has been the best May, temperature-wise ever. 

Nike Free Miles: 3.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stairs: 12 repeats- 3 minutes running/ 2 minutes walking.  First time I've ever been able to do that workout with that many repeats

10 minute stationary bike cool down

PM:  30 minutes deep water running

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
102.905.005.104.400.00117.40
Addistar Ride2 Miles: 65.10Nike Free Miles: 29.30SpeedStar 2 #2 Miles: 16.00HyperSpeed3 Miles: 7.00
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