Rhett

July 2017

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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:

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

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 7 years since my last sub 3. I better do this soon as I'm not getting any younger.

 

UPCOMING RACES

Oct. 27 Javalina Hundred(K)

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 13.00 Month: 216.00 Year: 2235.20
BareFoot Lifetime Miles: 26.00
Sketchers Sprint Lifetime Miles: 442.00
Altra One Lifetime Miles: 385.20
Altra Superior Lifetime Miles: 343.00
Salomon Sense Pro Max Lifetime Miles: 280.00
Salomon Wings Pro 2 Lifetime Miles: 183.00
Kinavara 8 Lifetime Miles: 270.00
Altra Lone Peaks Lifetime Miles: 29.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
154.000.0023.0012.000.00189.00
Sketchers Sprint Miles: 61.00Altra One Miles: 67.00Salomon Sense Pro Max Miles: 14.00Salomon Wings Pro 2 Miles: 16.00BareFoot Miles: 2.00Kinavara 8 Miles: 14.00Altra Superior Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Another hour on the stationary bike. 

Ankle felt much better today. Still swollen though. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.004.500.0011.00

My ankle was a bit tight and sore when I first started this morning but it quickly loosened up as I ran to the track. I met up with Blake and we did 6 x 1200 m with 1/4 mile slow recovery. I averaged 4:26 for my first 5 and then on number 6 my legs turned to jello and I only ran a 4:40. I then ran home nice and easy. 

Total run:  12 miles

I'm now icing my ankle as I post this. It's a bit sore, but I think it will be fine to run on again tomorrow. 

Sketchers Sprint Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on the TM after sleeping in a bit. 

Happy 4th everyone!

Altra One Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.009.000.000.0011.00

I was dreading this run this morning knowing how painful it can feel for the last few miles at tempo effort. I did a mile warm up nice and easy then started my 9 mile run on the TM @ 9 mph (6:40 pace).  The first 10 minutes or so seemed fast, then I started to settle in and find a nice rhythm. I ended up finishing the 9 miles in one hour feeling pretty good like I could keep going for a while. That's a first on that run for me. Then I did a mile cool down. 

11 total miles. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I didn't realize how sore my ankle still was till I went out on the trails for the first time since spraining it.  The first couple miles hurt, but then it loosened up and I was fine for the rest of the run.  I did step very carefully over the rocky technical parts.

9 miles, 92 degrees, sunny

Altra One Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.000.000.000.000.0028.00

There is something wrong with me. I ran on the TM for 4 hours this morning...and I liked it.

It was way too hot to run outside this morning, 97 at 4:30, so I went to the gym, set the TM to 7 mph and ran 28 miles.  The first 3 hours I listened to pod casts and the last hour music.

Altra One Miles: 28.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had to work today and by the time I was done it was over 120 outside, so I just did some deep water running for about 30 minutes while swimming with the family. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.004.000.0011.00

It was 94 degrees at 5:00 this morning and muggy out. Yuck. 

I ran to the track and met up with Blake for some mile repeats. I haven't done mile repeats in years so I wasn't sure what to expect. We did 4 x 1 mile with half mile slow jog recovery. I ended up doing 5:57, 5:54, 5:56, 5:59. I wasn't expecting to do them all under six but I was excited that I did. Then I ran home. 

Total run 11 miles. 

Sketchers Sprint Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

94 degrees and breezy

10 easy miles on the trails 

Salomon Sense Pro Max Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.009.000.000.0011.00

Tempo run day, too hot to do it outside, so done on TM.

1 mile warm up

9 miles at 9.1 mph (6:35 pace)

1 mile cool down

Felt fast at the beginning but I settled in nicely and finished feeling pretty good.

Sketchers Sprint Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

94 degrees at 5:30 am

10 easy miles on the trials.  Legs felt a little tired from yesterdays tempo run.

Salomon Wings Pro 2 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.000.000.000.000.0028.00

4 hours on the TM at 7 mph for a total of 28 miles

Sketchers Sprint Miles: 28.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 easy trail miles before heading out for a well earned recovery week in San Diego. 

I was surprised how good my legs felt after yesterday's 28 miler. 

Salomon Sense Pro Max Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

4 easy miles with my brother along the beach this morning. 

And I'm giving myself 2 miles of speed work for all the sprinting I did playing football and ultimate frisbee on the beach. I'm sure it was actually more, but I didn't think to start my watch to see just how far. 

BareFoot Miles: 2.00Altra One Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles solo on the bike path that follows the shoreline. 

I played a lot of spike ball with my nephews today. Lots of diving in the sand. 

Altra One Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.001.500.006.00

After a recovery week with lots of beach activities, I was excited to get up and run in my new Saucony Kinavara 8s I picked up while in San Diego. Unfortunately I started with a fever Saturday night and spent yesterday not feeling well. I slept better last night and didn't feel too bad this morning so I tried my planned 10 x 800 m speed work. 

I ran to the track and then started. I could not keep up my normal pace for the first 2 800s and then fell way off normal on my third and was feeling lightheaded, so I called it a day and ran home slowly for a total run of 6 miles. 

Hopefully I'll be feeling better tomorrow. Now I have to go survive work after being gone for a week. 

Kinavara 8 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I still feel terrible. I did attempt a run though.  4 miles on the trails. I was VERY weak and tired though.  Hopefully I kick this thing quickly.

Altra Superior Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.005.000.000.008.00

Still not feeling great.

Ran on the TM:  1 warm up, 5 @ 6:35 pace, 2 cool down

Usually I do 9 at tempo pace but feeling ill still 5 was all I could handle today.

Kinavara 8 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 on the trails. Still not 100%

Salomon Wings Pro 2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Actually felt worse today. Now it's in my lungs and I'm coughing and feeling weak and light headed.

I did manage to run 10 really easy miles in the TM though.

Altra One Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
154.000.0023.0012.000.00189.00
Sketchers Sprint Miles: 61.00Altra One Miles: 67.00Salomon Sense Pro Max Miles: 14.00Salomon Wings Pro 2 Miles: 16.00BareFoot Miles: 2.00Kinavara 8 Miles: 14.00Altra Superior Miles: 4.00
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