Rhett

August 2017

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRhett's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
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
186.000.0032.0012.000.00230.00
Salomon Sense Pro Max Miles: 39.00Kinavara 8 Miles: 75.00Salomon Wings Pro 2 Miles: 40.00Altra One Miles: 52.00Sketchers Sprint Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

After 3 rest days, (I did work yesterday but I pretty much slept all weekend.) I felt good enough to run again this morning. I was not 100%. I had to walk some of the hills that I usually run, but I got in 8 slow miles on the trails. 

Salomon Sense Pro Max Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.005.000.000.008.00

Wow it is humid...for here. 

TM 1 mile warm up, 5 at 6:35 pace, 2 cool down

Obviously I am still not 100% because that was a long as I could hold that pace.  I did feel a little more energetic this morning though.  And I was a big sweaty mess when I was done. Gross!

Kinavara 8 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 on the trails.  No energy today.  I'm going to be se happy when I get back to feeling like my normal self.  If running always felt like it has the last couple weeks, I'd give it up.

Salomon Wings Pro 2 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Still lethargic, but improving. 

17 easy miles on the TM nice and slow at 8:35 pace.

Kinavara 8 Miles: 17.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 more on the TM this afternoon after work. 

Altra One Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.000.008.00

I ran to the track this morning and found the gate locked, so when Blake showed up, he drove us down to the island (the only flat place to run in Havasu), and we ran on the bike path.  We did some warm up and then 3 x 1 mile and then coool down. I was way slower today than I have been lately doing mile repeats on the track.  I was in the low 6:20s.  I definitely prefer doing my speed work on the track where I can guage my time and distance better.

Total run:  8 miles

Kinavara 8 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy on the trails focusing on quick stride rate. Had a little spring in my step again this morning for the first time in a few weeks. 

Salomon Sense Pro Max Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.007.000.000.0010.00

TM. 

1 mile warmup, 7 at 6:35 pace, 2 cool down. 

I am getting close to being back to where I was was before I got sick. Hopefully next week. 

Altra One Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy on the trails. 

Salomon Wings Pro 2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

21 easy on the TM at 7.0 mph. 

Kinavara 8 Miles: 21.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.002.000.000.0010.00

Chase is a Cubs fan and they were playing the Diamondbacks last night so we went to the game. We live 3 hours from Phoenix.  Of course he wanted to stay till the end. Since it was late and I wanted to stay awake I took a 5 Hour Energy as we were about to head home. Let me tell you, it worked. We got home at 1:30 and I was wide awake. I layed in bed and read until I got drowsy and fell asleep about 2:30. Then I woke back up at 4:30 feeling completely awake. I layed there and tried to go back to sleep, but gave up at 5:15 and headed to the gym for a run. 

TM- 5 miles at 7mph then got bored with that and started a progression run over the next 5 miles, ending at 10mph. 

Now I'm home and showered and still feeling wired. I'm sure I will crash soon and get a few hour nap. 

Oh and the Cubs won. 

Altra One Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.004.000.0010.00

Blake had to be at work early this morning so I was on my own for speed work. After running to the track, I did 4 x 1 mile with half mile recovery jog. My legs didn't have the turnover it did before I went on vacation a few weeks ago, so I was disappointingly slow especially after the first one. Anyways I stuck with it and did all 4, then ran home easy for a total of 10 miles. 

Sketchers Sprint Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Today was the first morning since May that the temperature was below 90!  And, it was all the way down at 84 with only 5% humidity. It was so nice. We're even supposed to have a few more days with temps in the 80s for our low. I'm pumped. 

Anyways, I celebrated with 10 easy 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

I had an early work meeting in Kingman this morning which is a little over an hour from my house, so I got up at 4:00 to get my run in. 

TM

1 mile warm up

9 miles at 6:35 pace

1 mile cool down

It felt good to be able to do that run at that pace again for the first time in about a month.  Maybe my legs are coming back.

Altra One Miles: 11.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on the trails, nice and slow

Salomon Wings Pro 2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

 

Wih the weather being back in the 80s in the early morning, Blake and I decided to take our long run outside for the first time in a while. I got in 21 miles nice and easy.  By the end of the run it was up in the 90s and it wore on Blake some so he cut his run a little shorter  

 

Kinavara 8 Miles: 21.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I started later than normal this morning so by the time I was done , it was 100*. 

10 nice and slow on the trails. Legs were tired from yesterday's run but not sore at all. 

Salomon Wings Pro 2 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.005.000.0012.00

5 am, 92 degrees and the humidity was back :(

I ran to the track and met up with Blake. 

5 x 1600 m with 800 m recovery jog. 

I did my first 4 all sub 6, averaging 5:56 and then my legs tied up on me during the last half of the fifth one and I ran a 6:10. 

Then I ran home nice and easy for a total of 12 miles. 

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 nice and slow on the trails

Salomon Sense Pro Max Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.009.000.000.0011.00

TM

1 mile warm up

9 miles at 6:30 pace

1 mile cool down 

I was surprised how good I felt all the way through the run. I was expecting to hurt at the end but I was feeling good enough to crank it up to a 6:20 mile on the 9th mile of the fast part of the run. 

Altra One Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Dang it!  My right calf tightened up on me a few miles into a nice slow run this morning. Looks like I will be forced into some recovery time over the next week. Hopefully I'll then be able to get in a few quality runs before I need to move into tapering. I'm only 3 weeks and 2 days out from race day.

6 miles. 3 of them were walking though. 

Salomon Wings Pro 2 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

 Calf is still sore today even walking. 

2 hours on the stationary bike. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes stationary bike

30 minutes elliptical 

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

60 minutes elliptical.

Calf still mildly tight. Definitely not ready to run on yet.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Another hour on the elliptical.  Calf improving.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

60 minutes on elliptical again this morning. 

I had some extra time at lunch today so I went on a walk in the 112 degree heat. I decided to test the calf a bit and did some light jogging intermittently. It didn't hurt at all. I ended up doing 2 miles. I think I am going to try a really slow easy run tomorrow morning if it still feels good. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles nice and easy with an AP of 8:46.  

Calf felt perfect, no pain and no tightness. I'll go farther tomorrow. 

Salomon Sense Pro Max Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
186.000.0032.0012.000.00230.00
Salomon Sense Pro Max Miles: 39.00Kinavara 8 Miles: 75.00Salomon Wings Pro 2 Miles: 40.00Altra One Miles: 52.00Sketchers Sprint Miles: 10.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):