Rhett

August 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
194.000.000.000.000.00194.00
Sportiva Trail Miles: 51.00Asics DS Racer Miles: 35.00Asics Tarther Miles: 31.00Reebok Reelflex Miles: 21.00Brooks PureConnect Miles: 4.00MonTrail Miles: 3.00Adidas Adios Boost Miles: 21.00Sketchers Sonic Miles: 25.00Sketchers Sprint Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 miles on the trails this morning,

3:03:00

Avg HR 139

Sportiva Trail Miles: 16.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

10 mile bike through SARA Park

2 mile very easy run.

Avg HR 134

Asics DS Racer Miles: 2.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

10 mile bike followed by 6+ mile trail run.

Avg HR 140

Sportiva Trail Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles

Avg HR 136

It's way easier to keep the HR down running on the roads than it is on the trails...not nearly as fun though.

Asics Tarther Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

24 mile bike with Blake

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles on the TM

Avg HR 134

I was able to run a lot faster on the TM with a low HR than I am able to outside.

Reebok Reelflex Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

MAF Test #3

It's been 6 weeks since I started training at Maximum Aerobic Function Heart Rate.  I did my 3rd test today and was actually slower than my initial 2 tests. I was hotter and windier out today than the last 2 tests.  Maybe I need to start doing my tests on the TM so I can be sure I am comparing apples to apples.

Brooks PureConnect Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I have decided to run to seminary each morning and then run back home afterwards.  I have to get up around 4:30 to make that happen, but I tried it this morning and enjoyed it.  It is 7 miles round trip.

After getting home I still had a little time so I threw on my trail shoes and got in 3 trail miles also.

10 miles

Avg HR 137

MonTrail Miles: 3.00Adidas Adios Boost Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles to and from seminary

Avg HR 135

Then did a 10 mile bike through SARA Park

Asics DS Racer Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles with the last 3 on the trails

Avg HR 133

Asics DS Racer Miles: 7.00Sportiva Trail Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles a little faster than the last few days

Avg HR 134

Then I did a 36 mile bike ride with Blake.  It was hot.  I drank all 3 of my bottles and still lost 6 pounds on the ride.

Sketchers Sonic Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

It was my Saturday to work for the month and by the time I got done it was 118 degrees out.  I therefore chose to run on the TM. 

7 miles

Avg HR 134

Reebok Reelflex Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles to seminary and back. I was about 4 minutes faster on the run today keeping my HR under 141 than I was last week even though it was 95 degrees when I left the house at 4:45 am.

Then a 10 mile bike through SARA Park.

Asics Tarther Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Did my normal run to seminary this morning. On the run home I stopped at the gym and did 3 miles on the TM before finishing my run home. I wanted to set a baseline MAF Test on the TM so that I can better follow my improvement in a more controlled setting than outside on the track where temps and wind play a factor.

MAF Test:  Mile 1-7:54, 2-8:02, 3-8:07

Total run today 10 miles

Avg HR 135

Asics DS Racer Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles

Avg HR 135

Then 10 mile bike

Adidas Adios Boost Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 Miles.

Avg HR 136

I took a longer way home from seminary today down by the lake so I could see if I have time to squeeze in a swim on the way home. Looks like I should be able to do about a 25 minute swim and still get back early enough to make it to work on time. I'll probably start doing that a couple days per week. 

Sketchers Sonic Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles

Avg HR 134

Then a 38 mile bike ride. It was hot and windy!

Reebok Reelflex Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Another hot morning and a bit humid (for us) also.  I headed out around 6 am and ran a bit over 13 miles on the trails this morning. It felt good to get back out on the trails.  

Avg. HR 137

Sportiva Trail Miles: 13.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles...92 degrees at 4:30am

Avg HR 135

10 miles on the bike through SARA Park

Asics Tarther Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

95 degrees when I left the house this morning. ARG! Make it stop!

\I ran down to the lake after seminary this morning and swam for about 20 minutes then finished running home. I have a ways to go till I'm ready to swim 1.2 miles for my half IM in November. Good thing I still have 2 1/2 months.

Total run- 9 miles

Avg HR 137

Asics DS Racer Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles running followed by 10 hilly bike miles

Avg HR 135

Adidas Adios Boost Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 easy miles with a stop at the lake in the middle for a 20 minute swim.

Avg HR 136

Sketchers Sonic Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Blake and I rode 38 miles and did a 3 mile run near the end of the ride.  Felt good, but still really hot!

Sketchers Sprint Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13 mile trail run with Blake this morning. We are trying to get our legs ready for our Grand Canyon Rim to Rim run.  It's definitely a different running experience on the trails as opposed to the roads.  It was really hot as usual, but a lot of fun.

Avg HR 140

Sportiva Trail Miles: 13.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I woke up at 4am so I would have time to stop at the gym on my run to seminary this morning and do a MAF test.  I improved a lot on my MAF since my last one:

TM miles:  1- 7:35, 2- 7:52, 3- 7:59 all keeping the HR under 141

Total run- 10 miles

Avg HR 136

Then I headed out for a bike ride, but got a flat 2 miles in.  No biggie...so I thought.  I quickly changed the tire and then went to fill it and realized that my valve that conects to the CO2 cartridge was missing.  I had to call Doone and get her to come rescue me. End of bike ride.

Asics Tarther Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
194.000.000.000.000.00194.00
Sportiva Trail Miles: 51.00Asics DS Racer Miles: 35.00Asics Tarther Miles: 31.00Reebok Reelflex Miles: 21.00Brooks PureConnect Miles: 4.00MonTrail Miles: 3.00Adidas Adios Boost Miles: 21.00Sketchers Sonic Miles: 25.00Sketchers Sprint Miles: 3.00
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