Rhett

May 2012

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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: 0.00 Month: 60.20 Year: 2081.20
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: 54.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
143.706.009.0011.000.00169.70
Brooks PureConnect Miles: 36.30Reebok Reelflex Miles: 30.10Brooks Summons II Miles: 83.30Asics Tarther Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.004.000.000.0011.30

We switched our speed work to Tuesday mornings since it is now too hot in the afternoons.

I did a 5 mile warm up then ran 4 x 1 mile (6:20, 6:19, 6:20, 6:20) with 800m recoveries.  Then did a short cool down.

Total run 11.3 miles

Brooks PureConnect Miles: 11.30
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Morning swim

8 x 400m  total 2 miles

It was a nice easy swim today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.300.000.000.000.0015.30

Thursday morning 2 hour run

I made it 15.3 miles this morning, farther than last week, but not as far as I should be going on a 2 hour run.  It is a very hilly course that I am running though.

AP 7:50

Reebok Reelflex Miles: 15.30
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.600.000.000.000.0010.60

I don't know what was wrong with me, but I was crazy tired today.  I planned on going 20, but right from the start could tell I had nothing.  I tried to push through, but to no avail.  I stopped my run at 10.6 and was only averaging a little better than 9 minutes. I showered and then took a couple hour nap which I obviously desperately needed.

Brooks Summons II Miles: 10.60
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.005.000.000.0013.00

I was feeling much better today and the weather was perfect.  After about a 5 mile warm up I did 5 x 1 mile repeats on the track (6:15, 6;10, 6:13, 6:17, 6:20).  I started to feel the lactic acid build up on the last one.  I did half mile recoveries then finished with about a mile cool down.

Total run: 13 miles AP 7:31

I was surprised I averaged such a fast pace considering all the slow recovery laps I did. 

Brooks PureConnect Miles: 13.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.300.000.000.000.0015.30

Thursday morning 2 hour run.

I felt good this morning and thought I would be able to get in 16 miles on my 2 hour run, but I just can't seem to do it.  I ran a hillier course than my normal already very hill course I do for my 2 hour run.  I was on pace to finish at about 16 miles at the 12 mile mark, but then I had a pretty steep climb for miles 13 and 14 and I fell apart and only ended up running 15.3 miles for an AP of 7:50. 

Brooks Summons II Miles: 15.30
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
25.000.000.000.000.0025.00

The plan today was to go very long and very slow. I think I accomplished both goals.

I started at 2:45 am and it was 81 degrees, ran 25 miles in 3:26:57 (AP 8:17), showered up and was at work by 7:45 am.  

It was slow, but my legs were very tired from my other two longer runs (13 and 15.3 miles) this week, so I'll take it.  The best news is there weren't any weird pains from injuries. Next week I'll do a recovery week.

Brooks Summons II Miles: 25.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.800.000.004.000.008.80

It was 85 degrees this morning for our track workout.  Yuck.

I did about a 2 mile warm up, but not much warming up was needed with the high temps. Then we did 8 x 800m (3:00, 3:00, 2:59, 3:00, 3:00, 3:01, 3:01, 3:00). Jim did his about 7 seconds faster than me.  He is going for his first sub 3 marathon the week before UVM.  I have no doubt that he will make it.  I on the other hand doubt that I will hit sub 3, but hopefully sub 3:05.  Considering my 25 miler on Saturday I was happy with today's effort and I was most happy that my legs were not sore from that run. 

Reebok Reelflex Miles: 8.80
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.400.000.000.000.0010.40

86 degrees this morning at 5am. It's not supposed to be this hot that early in the morning till July. Good thing I was just planning on doing a nice easy recovery run.

10.4 miles  AP 8:53


Brooks Summons II Miles: 10.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes on the stationary bike... medium effort.

My legs needed that.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.006.000.0012.00

Track work this morning.  It was 82 when I left the house at 5 am and 88 by the time I got home.  I may have to do my last couple weeks of  UVM training on the TM due to the heat.

After a little over 2 miles of warm up, I attempted 6 x 1 mile with 800 m recovery. (6:11, 6:09, 6:09, 6:10, [then I fell apart] 6:47, 6:50).  I finished with a mile cool down.  Those last two miles were brutal, but they were still a bit faster than my current half marathon pace so I'll take them.  I sure hope it is a nice cold day at UVM.

Total run 12 miles 

Brooks PureConnect Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes stationary bike... medium effort.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

I am tired of running in the heat, so I took my Thursday morning 2 hour run inside to the TM.

2 hours, 16 miles, AP 7:30

Felt pretty good.

Brooks Summons II Miles: 16.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minute stationary bike... medium effort.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

The weather gods shown upon me this morning.  The temps dropped 25 degrees from a few days ago to 61 degrees this morning for my final long run in prep for UVM.

20 miles, 2:29:13, AP 7:27

I was at 16.27 at the 2 hour mark which made me happy.  My legs felt good the whole way.  Considering I did a 16 mile 2 hour run 2 days ago, I was extremely happy with this run today.  What a difference 25 degrees makes!

Now it's taper time!!!

Asics Tarther Miles: 20.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.001.000.006.00

I headed to the track this morning but I forgot my watch.  I didn't really have a plan except to wait for Jim and see what he was doing and then run with him.  I started warming up and did 2 miles easy.  Jim arrived about a mile into it and said he was just going to walk this morning since his calf was bothering him a bit and he has his marathon this Sunday.  After my warmup I did 16 x 100m strides  with 100m jog recoveries.  Then I did a 2 mile cool down.  It was a good workout to start my taper.

Total run, 6 miles

Brooks Summons II Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.006.000.000.000.006.00

6 miles at mp on TM

41:48,  AP 6:58

Felt good.

Reebok Reelflex Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
143.706.009.0011.000.00169.70
Brooks PureConnect Miles: 36.30Reebok Reelflex Miles: 30.10Brooks Summons II Miles: 83.30Asics Tarther Miles: 20.00
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