Rhett

September 2009

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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:

21 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

November 9th-  Big Bear Marathon 

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 9.00 Month: 72.00 Year: 976.40
BareFoot Lifetime Miles: 26.00
Altra Lone Peaks Lifetime Miles: 343.00
Nike Pegasus 35 Lifetime Miles: 533.00
Kinivara 9 Blue Lifetime Miles: 153.20
NB 1400v6 Lifetime Miles: 260.00
Hoka Torrent Lifetime Miles: 8.00
NB 1400v6 #2 Lifetime Miles: 70.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
27.002.003.000.000.0032.00
SpeedStar 2 Miles: 28.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My foot did not improve with a good night's rest. It is still pretty sore today. I ice rolled it as forcefully as pain would allow this morning and that helped some. I lifted at the gym, heavey upper and light lower body. Then I stuck with some elliptical work so I wouldn't put any more stress on the PF tendon. I'm a little bummed today about the state of my foot. I'm hoping a few days off from running will help.

Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I took yesterday off to allow the foot to recover some.  Today was supposed to be one of my 3 running days for the week, but I decided to give the foot a break and did the stairs for 30 minutes instead followed by 20 minutes ellipical.  I think I may stay with the stairs and elliptical for a bit before I try running again.  I'll just wait and see how it is feeling.

Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

 

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

I'm done sulking.  I look forward to catching up on all your blogs.

1 hour climbing stairs today.  Kicked my butt.

I forgot to report on Doone's 1/2 marathon in Pocatello over the weekend.  It was her 2nd half.  Her goal was to go under 2 hours.  She finished in 1:59:46.  I was very proud of her.  I think she has her sights on a big improvement at the Havasu Half in April-- a much easier course and here much closer to sea level where she is used to training.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lifted weights today.

I was doing some lat pull downs and had just finished my last set to failure, when a friend walks up to me hands me this bracelet says to put it on on do some more.  I said I'm spent and can't do another, but he urged me to try so I did.  I whipped out 10 more and stopped before failure in amazement.  It was the Power-Balance bracelet.  Have any of you heard of it?  I'm going to order me one I think.  He had me do a couple other things with the bracelet on and with them off.  My balance and flexibility with hugely improved with it on.  It was truely amazing, like magic.  I don't know how it works, but I tell you it did something to me.  I wonder if it will help with running???

Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Stairs 20 minutes

speed intervals 20/10  1:20 intervals.

20 min eliptical

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

Stairs 30 minutes,  level 14

eliptical 5 min

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

Weight training AM

 

Snuck out a lunch time to climb some stairs--speed intervals for 20 minutes then 25 min eliptical.

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

One hour climbing stairs today.  The last 10 minutes were tough.  According to the machine it was an equivalent workout to running 8.36 miles.  I don't know how they figure that though.

My KT tape finally arrived today!!!!  I'm going to tape up tonight and try it out on a run tomorrow.  Looks like I may have to shave my lower right leg to avoid hair ripping.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lifted weights pretty hard this morning then did 3 EZ miles on the TM at 1% incline-- 23:56

The KT tape seems to work so far.  I had no pain or discomfort.  I put it on last night and guess I'll leave it on for 5 days like the packaging says.  Tally thinks I look "odd" with one leg partially shaven.  She's probably right.

I'm heading up to Provo after lunch today.  I have tickets to the big football game tomorrow night.  Should be fun.  Go Cougs!!!!

SpeedStar 2 Miles: 3.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I ran 5 EZ miles on the TM at 1% incline in 40:00 this morning.  Felt great.  No foot pain.  I was thinking about a 6th mile, but decided not to press my luck.  I'm trying to decide if I should wear my orthotics with my foot taped or not.  I wore them this morning, but I may try to run without them Wednesday.  I felt like my old self running without pain today.  I hope it lasts this time.

SpeedStar 2 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training followed by 20 minutes stair speed intervals--2.9 mile running equivalent.

My foot still feels good, but I'm having a hard time making my tape jobs last more than a couple days.  According to the packaging, each tape job should last five days.  I do think it is making a difference though.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

I took the kids to the gym tonight while Doone was at mutual and snuck in a 6 mile TM run at 1% incline. I ran the first 4 at an easy 8 min pace then gradually sped up and did mile 5 in 7:15 then mile 6 in 6:30. It felt good to let the legs run a bit. It's been a while. I had a few seconds of foot tightness during the last mile but nothing that lasted and and now my foot feels fine. I didn't wear my orthotics, just used the KT tape. I hope I am closing the door on this miserable injury.

Total run 6 miles 45:45

SpeedStar 2 Miles: 6.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training followed by 20 minutes stair speed intervals-- running equivalent 2.97 miles

Foot still feels good.  Hopefully I will find time to sqeeze a run in tomorrow.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

I did get my run in this morning, but I am just getting around to blogging it. It has been a busy Saturday.

I ran 6 miles on TM at 1% incline. I did the first 5 easy at 7:30s, then was feeling good and did the 6th at 6:30 which felt pretty good too. No foot pain!!!!!

Total run 6 miles 44:00

SpeedStar 2 Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I was excited to run this morning after my good run on Saturday, so I hit the TM again at 1% incline, set it at 8.0 (7:30) and started running. After 7 miles I was feeling good and had to convince myself not to increase the speed. I stopped after 8 feeling pretty good.

Total Run 8 miles, 60:00

The "Magic Tape" (as we refer to it in our home) really seems to be working for me. My foot still feels great. This was also day 5 of wearing the same tape job. I think I finally figured out how to make the stuff stick. I took Smooth's advice of making sure it was dry after showering and Kelli's advice of heating it with a hot pad, mixed it together and decided to blow dry it after getting out of the shower. It really helps the stuff get stuck on there tightly. It takes a good 5 minutes though, so I have to plan on some extra getting ready time.

SpeedStar 2 Miles: 8.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

weights followed by 20 mins stair speed intervals

I watched a replay of the Berlin Marathon last night.  I got all jazzed to get back into marathon shape.  I hope my foot cooperates.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.002.000.000.004.00

I had time during lunch to squeeze in a quick short tempo run, my first tempo run since before Boston! I did 1 warm up 2 fast 1 cool down on TM at 1% incline. 

1 7:30

2 6:30

3 6:00

4 7:30

I was happy to see that I can still run a 6 minute mile without going all out.  

I'm heading to Belize tomorrow morning, so this my last chance to wish all the SGM runners good luck.  I'll be thinking about you all and hopefully reading your reports if I can get my internet to work there.  If not I'll get the reports when I get home.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
27.002.003.000.000.0032.00
SpeedStar 2 Miles: 28.00
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