Rhett

August 2018

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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: 48.00 Month: 135.00 Year: 2294.20
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Wings Pro 2 Lifetime Miles: 441.00
Altra Lone Peaks Lifetime Miles: 300.00
Kinivara 8- Grey Lifetime Miles: 446.00
Kinivara 9 Lifetime Miles: 390.00
Nike Pegasus 35 Lifetime Miles: 228.00
Kinivara 9 Blue Lifetime Miles: 54.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
290.000.000.000.000.00290.00
Salomon Sense Pro Max Miles: 48.00Kinivara 8- Grey Miles: 64.00Kinivara 9 Miles: 73.00Salomon Wings Pro 2 Miles: 31.00Nike Pegasus 35 Miles: 62.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

I wanted to run a bit farther and faster this morning but with the heat conditions I had to move it inside to the TM.

14 miles at 8:00 pace then core.

Salomon Sense Pro Max Miles: 14.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Just when I thought it couldn't get any nastier outside, it did.  I debated running inside on the TM but decided it would be good for my legs to go slow anyways after yesterdays run, so I slogged out 10 miles really slow with lots of fluids and I still was wiped out by the end.

Still did my core work though.

Kinivara 8- Grey Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I was feeling worn down this morning, so I only did 6.  

Then core.

TGIF

Kinivara 9 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

I was feeling much stronger today so I did 14, but on the TM. 

Salomon Sense Pro Max Miles: 14.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ahh, the dry air! It is so nice! It was 92 degrees this morning but the humidity was down to 15% and it felt so great on my morning run.

10 miles then core.

Kinivara 8- Grey Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

The one day of nicer weather was nice, but back to being hotter and more humid today.  Once again I had to stop and buy more drink 7 miles into my run or I wasn't going to make it home.

10 miles then core.

Kinivara 9 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

It was too nasty for a long run outside this morning so I did a 20 miler on the TM. That was my first 20 or longer run since I almost killed myself at Havalina last October. My longest run since then was 16 back in February. For me that is a crazy long time without doing at least 20. 

Then did my core work. 

Salomon Sense Pro Max Miles: 20.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery miles nice and easy then core. 

Kinivara 8- Grey Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

It was nasty outside again but that was good because it forced me to run slow, which was what I needed. 

14 then core. 

Kinivara 9 Miles: 14.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 nice and easy. No time for core today. 

Salomon Wings Pro 2 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 pretty slow then core

Kinivara 8- Grey Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

11 slow then core

Kinivara 9 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

TM 21 miles, lots of sweat. Then core.

Salomon Wings Pro 2 Miles: 21.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles at a recovery effort. 

Core

Kinivara 8- Grey Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

15 miles then core. 

I was surprised at how good my legs felt today. 

Kinivara 9 Miles: 15.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had planned on finishing this long week with 11 miles today to end the week at 80 miles, but a friend invited my son and I out on the lake, so I spent the day doing water sports and I don’t regret one bit of it. I wake surfed for my first time. That is way cool!  I’d like to do more of that. 

Unscheduled rest day. 

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles easy on another terribly hot morning.  

Then core.

Nike Pegasus 35 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 at recovery effort then core.

I'm doing a recovery week with week and then next week I'm starting marathon specific training.

Kinivara 8- Grey Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

14 easy miles then core. 

Nike Pegasus 35 Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery miles then core.

Kinivara 9 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I spent a few hours last night jack hammering out floors in my house.  That must have taken a lot out of me becuase I felt horrible on my run this morning, so I only did 8 miles.

Nike Pegasus 35 Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles that felt much easier then yesterday. 

For the last 4 months I’ve been building my cardio with a lot of long slow running. Today was my last day of that phase!  Now to phase 3...marathon specific training. That will begin Monday. It will consist of 1 tempo day, 1 long day, 1 speed day, and 3 recovery days each week. 

10 weeks till race day!

Nike Pegasus 35 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Today is Day 1 of phase 3 of my marathon plan!  Now I get to see if the last 6 months has prepared my body to withstand the rigors of marathon specific training.  I finally get to do some fast running again also. I’m excited for that 

Mondays will mostly be tempo days. My marathon will be a downhill marathon so I started today with a downhill tempo run. I ran up the hill comfortably for 5.5 miles then turned around and ran 5 miles down at 6:24 average then did 0.5 mile cool down. It was about a 1000 ft climb then descent. 

Kinivara 9 Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core.

I am placing an emphasis on recovery this time around.  I really hope it keeps me injury free.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long slow run:  20 miles AP 8:40

Nike Pegasus 35 Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core work.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

2 mile warm up

8 x 800 in 3:00 with 3:00 1/4 mile recovery jog

2 mile cool down

Total 10 miles

Kinivara 8- Grey Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
290.000.000.000.000.00290.00
Salomon Sense Pro Max Miles: 48.00Kinivara 8- Grey Miles: 64.00Kinivara 9 Miles: 73.00Salomon Wings Pro 2 Miles: 31.00Nike Pegasus 35 Miles: 62.00
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