Rhett

havasu High School Cross Country Fund Raiser

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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: 24.00 Month: 173.00 Year: 1054.00
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Sense Pro Max Lifetime Miles: 420.00
Salomon Wings Pro 2 Lifetime Miles: 336.00
Altra Lone Peaks Lifetime Miles: 238.00
Kinivara 8- Grey Lifetime Miles: 257.00
Kinivara 9 Lifetime Miles: 93.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
209.000.000.003.100.00212.10
Asics DS Racer Miles: 58.00Sportiva Trail Miles: 46.50Sketchers Sonic Miles: 41.00Reebok Reelflex Miles: 21.00Asics Tarther Miles: 35.60Adidas Adios Boost Miles: 7.00Sketchers Sprint Miles: 3.00
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 for a 20 minute swim on the way home from seminary.

Avg HR 136

Asics DS Racer Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Due to a scheduling error by my staff, I didn't have any patients this morning so I slept in until 5:00 and drove to seminary, knowing I would have plenty of time to workout after seminary.  

I started with a 38 mile bike ride and then followed it up with a 7 mile trail run with an average HR of 141. The weather is trying to cool down. It was only 87 when I got up this morning and 95 when I finished my run.  

Sportiva Trail Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ditto Tuesday except a little extra swimming.

9 miles running-  Avg HR 134

25 minute lake swim

Sketchers Sonic Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I had tired legs this morning.

7 miles - Avg HR 131

Then 40 mile bike ride is really windy conditions with Blake.

Reebok Reelflex Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 trail miles this morning with Blake. It was about 10 degrees cooler (low to mid 80's) than last week. That felt nice.

Avg HR 137

Sportiva Trail Miles: 16.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I started this Labor Day off with a mini brick workout. 

12.5 on the bike followed by a 5 mile trail run. 

Avg HR 135

The rest of the day will be spent enjoying my family. 

Sportiva Trail Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 mile easy run with Avg HR 136

25 minute lake swim

Asics DS Racer Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles followed by 10 on the bike.

I was having a hard time getting my HR up this morning on my run.  I guess I was just going too slow.

Avg HR 131

Asics Tarther Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ditto Tuesday

9 easy miles: Avg HR 136

26 minute lake swim

Sketchers Sonic Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles: Avg HR 135

40 mile bike with Blake

While it was still 87 when I got up this morning, the air felt cooler and less humid this morning. I'm hoping that next week we will see a nice shift in temps.

Reebok Reelflex Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

This low heart rate training is finally starting to pay off. I just ran on the TM for 2 hours (15 miles) at 8:00 minutes per mile and the highest my HR ever got was 138.  Avg HR was 133.

Asics DS Racer Miles: 15.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I stopped off at the gym this morning during my run to seminary so I could do another MAF test.  I saw more nice improvements since my last test 2 weeks ago:

3 miles on the TM keeping HR at or below 141

1- 7:25,  2- 7:42, 3- 7:42

Total run 10 miles with Avg HR 135

Than 10 mile bike through SARA Park.

Asics Tarther Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 easy miles (avg HR 133) with a stop off at the lake for a 25 minute swim. The water was super choppy this morning, but I actually find that kinda fun.

Asics DS Racer Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles (avg HR 137), then a 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 132) with a stop at the lake for a 23 minute swim. I swam the same distance as always but was a couple minutes faster then normal today...probably because the water was nice and smooth today. I saw a few big fish as well today. One was really big. I think it was a catfish.

Sketchers Sonic Miles: 9.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 mile easy run to and from seminary.  Avg HR 135

40 mile bike with Blake.

Reebok Reelflex Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

18.5 trail miles with Blake this morning.  After all the running, biking and swimming I did this week, my body was tired and the end of this run was difficult. It ended up being one of those character building runs.

Avg HR 138

That will be my last long trail run before Blake and I run from rim to rim of the Grand Canyon in 13 day.

Sportiva Trail Miles: 18.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles

Avg HR 135

Asics Tarther Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Really tired this morning so I didn't do my usual Tuesday morning swim

7 miles...Slow!

Avg HR 129

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

7 easy miles- avg HR 132

My front tire was flat on my bike when I went to ride so I spent some time changing that and by the time I was done, I only had time for a short 6 mile ride this morning, but it still felt good.

Sketchers Sonic Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm running a 5K Saturday so I decided to give my legs a break today and not run to seminary. After seminary I drove down to the lake and did ah hour swim though. I have swam that long in a long time.  It felt really good.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I took it easy agian this morning in hopes of having fresh legs tomorrow and did not run to seminary.  Afterwards Blake and I rode 29 miles and finished up with a nice easy 3 mile run. It will be interesting to see how I do running a 5K having only done slow running for a long time.

Sketchers Sprint Miles: 3.00
Add Comment
Race: havasu High School Cross Country Fund Raiser (3.1 Miles) 00:20:09, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.003.100.004.60

Today was the annual Havasu Cross Country 5k fund raiser.  Two of my boys (Chase and Cade) and Blake and I showed up about half hour before the 7:00 start.  It was already 89 degrees.  Blake and I ran one lap of the 2 lap course to warm up.  The race is on a golf course and is a very tough 5k with twist and turns and hills and sandy and muddy areas.  Last year I ran this in 20:21 and the fastest I've ever run it is 20:15. It is a very slow 5K.  

The race starts with an uphill through sandy terrain for the first few hundred meters and really takes a lot out of your legs if you go out too fast. Of course a bunch of people always take off fast. After getting through this section, I was in 7th place.  I quickly passed a couple guys and set my sights on the guy in 4th.  He was already 50 m or so ahead of me.  I gradually reeled him in and passed him just as we were finishing the first lap.  The guy in 3rd had gone out with the 2 really fast guys who always beat me by a couple minutes.  He was now fading though and was within 200m of me. I started gradually reeling him in and before I knew it I was right behind him. I could tell he was hurting so I gathered myself and went by him with some exceleration so he wouldn't have any ideas of hanging on with me.  Now I had about 3/4 a mile to hang on.  I was able to keep pushing all the way to the finish and finished with by best time on this course, 20:09, and 3rd place overall.  

Blake actually ran a 5k PR! It will be interesting to see how fast he can run a more friendly 5k.  Chase ran really well and Cade started too fast and ended up walking a lot of the second half.  

Since I have done 100% of my running over the last 3 months SLOW, at a HR under 141, I wasn't sure if I would be able to run fast, but it looks like I got faster by running slow. Go figure????

Asics Tarther Miles: 4.60
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Back to running slow again after the 5k Saturday. 

7 easy miles-- avg HR 136

10 mile bike

Legs felt fresh and strong

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

9 very easy miles with a stop at the lake for a 23 minute swim.

Avg HR 132

Asics DS Racer Miles: 9.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles this morning. I had a little pep in my step this moring!

Avg HR 133

10 mile bike

I won't run tomorrow so I can rest my legs a bit before we do the rim to rim Grand Canyon run on Friday.

Sketchers Sonic Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
209.000.000.003.100.00212.10
Asics DS Racer Miles: 58.00Sportiva Trail Miles: 46.50Sketchers Sonic Miles: 41.00Reebok Reelflex Miles: 21.00Asics Tarther Miles: 35.60Adidas Adios Boost Miles: 7.00Sketchers Sprint Miles: 3.00
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