Rhett

Lake Havasu High School Cross Country

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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

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
272.000.006.005.000.00283.00
Kinavara 8 Miles: 94.00Salomon Sense Pro Max Miles: 56.00Altra One Miles: 27.00Salomon Wings Pro 2 Miles: 66.00Altra Superior Miles: 34.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I headed out for a run thinking I would do 10, but then I thought of Slick's comment yesterday not to ask a question you don't know the answer to. I wasn't sure if my calf would holdup to 10 miles but was very confident it would be fine for 6, so I changed up my route and ran 6 at AP of 8:17. Then I did one really slow cool down mile. Calf feels good. 

If all feels good tomorrow maybe I'll do 10. 

Kinavara 8 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles up in the nice cool mountains of Flagstaff at 7000 feet. Calf is healthy but I'm still getting my running legs back. It's amazing how one week of not running even with cross training every day affects running. I'm confident it will all come back next week though. 

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

12 miles in the cool morning mountain air on trails here in Flagstaff. Still feeling the altitude but loving the temps. 

Salomon Sense Pro Max Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Back home in the heat. 10 slow miles.  Legs felt heavy after the weekend in the mountains. 

Altra One Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.006.000.000.008.00

TM

1 mile warm up

6 miles at 6:30 pace

1 mile cool down

The most important thing is I survived running at a faster pace withou my calf freaking out on me. Now I need to take it relatively easy till race day. 10 days!

Kinavara 8 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles cautiously run on the trails this morning. After running fast yesterday I wanted to make sure my calf didn't act up again. I could tell it wasn't 100% today but it was ok. 

Salomon Wings Pro 2 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 easy yet hot miles with Blake. 

Kinavara 8 Miles: 12.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I ran to work this morning and then got to run home in a rain storm. Since it doesn't rain during the day very often here, it was really fun. 

6 total miles. 

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

10 on the the trails.  Very muggy.

I have decided I will not be running the Full Monte Marathon this Saturday.  Blake has to attend a funeral and I was mainly just running it to support him.  I went back and forth a few times over the weekend, but decided I would be better served not taking my week of taper and then a couple weeks of recovery with my goal race coming up in just 7 weeks.

Altra Superior Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 on the roads today

Kinavara 8 Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.001.000.008.00

8 miles on the trails this morning. I decided to do something a little different and I ran hard on all the uphills and ran easy the rest of the time. That was a good workout. My lungs were burning on the last few hill sprints. 

Salomon Wings Pro 2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 on the trails. It was actually in the 70s this morning!

Salomon Wings Pro 2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 on the roads before heading out to Vegas to catch my flight to Salt Lake. I'm still heading up to Utah for the weekend even though I'm not running the marathon. I'm going to spend some time with my parents who live in Orem and my son who is a freshman at BYU. 

Kinavara 8 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
24.000.000.000.000.0024.00

I couldn't resist the allure if the mountains this morning so I headed out for an early morning run up the mountain above my parents house. It got cold asi got higher so my fingers felt frozen for a while. After going mostly up for 12 miles I turned around and headed back. I ended up with 4,555 feet of elevation gain with a max elevation around 7900 feet. 

I bet it was really cold at the start of the Full Monte for Slick and Smooth. I definitely enjoyed my mountain adventure and the I went and watched BYU get destroyed by Wisconsin with my son Chase. 

Altra Superior Miles: 24.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on the trails

Salomon Sense Pro Max Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on the roads

Kinavara 8 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

17 slow on the trails.  I was out there almost 3 hours.  It was good to have time on my feet, but I can't believe it took that long.

Salomon Wings Pro 2 Miles: 17.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 nice and easy on the roads. I want to go really long tomorrow so hopefully my legs will feel fresh after todays easy run.

Altra One Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

I woak up at 3:30 but didn't feel like getting out of bed, so I went back to sleep and got up a little after 6. I therefore only had time for a 13 mile trail run at a nice comfortable pace this morning.  Guess I'll be doing my really long run tomorrow. Probably the extra day of rest was the right call though.  My legs feel a lot better today than they did yesterday.

Salomon Wings Pro 2 Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
33.000.000.000.000.0033.00

Today I got in my first really long run in preparation for my 100K next month. I left my house at 5 am with the plan of running for 5 hours. The first 20 miles I did on the roads then I switched over to trails for the last couple hours. My garmin watch broke this week so I was just running by feel and then looked at my Strava data when I was done. I ended up running 33.2 miles in just under 5 hours with an AP of 8:44 and a little over 2500 feet of elevation gain. The best part was I felt good the whole time and finished strong. I really worked on staying hydrated. I drank a 20 oz. bottle of electrolyte drink mix every 5 miles. I even had to pee twice on the run and again when I finished. That made me happy. I did still lose 6 lbs. though so I could have done better. 

This is the longest solo training run I've ever done. It seemed to go quickly though. 

Salomon Sense Pro Max Miles: 13.00Kinavara 8 Miles: 20.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 on the trails.  I ran hard up each hill.  I was surprised how good my legs felt after such a long run on Satruday and a high mileage week last week (93). I have decided not to push my luck though and am going to take an easier recovery week this week. Then I will do 2 more high mileage weeks before I start my 2 week taper for the Javalina Jundred.

Salomon Sense Pro Max Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 on the trails this morning. 

Salomon Wings Pro 2 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.001.000.007.00

 

I ran to the track then did 4 x 400 with 400 m recovery jogs, then ran home.

Total run 7 miles. 

Altra One Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy on the trails with multiple strides thrown in.  I've never done strides on the trails. I did them in areas that are less technical, but it was still a bit scary moving that fast over rocky, undulating terrain.  I don't know how those really fast guys move that fast over such technical trails.

Salomon Wings Pro 2 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I did a nice easy trail run followed up by some 100 m strides totaling 5 miles. After this recovery week my legs are feeling really good. Hopefully that will result with n a fast 5 k tomorrow. 

And I just realized I went over 2000 miles for the year today!

Salomon Sense Pro Max Miles: 5.00
Comments(4)
Race: Lake Havasu High School Cross Country (3.1 Miles) 00:19:45, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.003.000.0017.00

Today was the annual Lake Havasu High School 5K Cross Country fund raiser. I’ve done this race most every year since they started doing it 6 years ago. It is run on a golf course and is not an easy 5k. There are a lot of ups and downs, turns, and the worst part is all the sandy areas you have to run through. I looked back at my times and I had never broken 20 minuets on this course. 

After a couple mile warm up on the course, the race got underway right on time. As I looked down the line me there were a lot of runners I didn’t know. Dan was there and on a road 5k he can run right around 16 minutes, so I knew the best I could hope for was second. They shot off the gun and everyone took off. I counted 10 runners who got out ahead of me before it narrows tightly at the first turn. One was Dan and the others I didn’t know. They all looked young between 18-22. After the first turn there is a climb for a few hundred yards through some thick sand. I’ve learned to run that part easy because it can take a lot out of your legs. Then it moves onto grass for a while. At that point I started passing everyone. Within a half mile of the start I was in 3rd place. Dan was well ahead and runner 2 was already a good 100 yards ahead. I settled into a nice pace and just gradually worked with n closing the gap with 2. Ever so gradually it got closer and closer. A little short of 2 miles in I could tell he was starting to crack so I closed a little faster before a hill that was coming up and when we hit the hill I accelerated past him trying to look as strong and smooth as possible. I even in a nice controlled breath told him he was looking great as I went by. I wanted him to think I was feeling great and he didn’t have a chance to stay with me. To his credit he hung on about 20 yards back for a couple more minutes until he finally blew up. At this point Dan was too far ahead to see so all this had left to do was hang on to my pace and try to beat 20 minuets. I ran strong all the way through the finish and was delighted to finish in 19:45 and second place overall. 

After cooling down and chatting a bit with some of the local runners I headed out for some more running to get in my long run for the week. I had some time to kill anyways before my son had his race. He is on the middle school cross country team. I was able to get in another 12 miles before his race for a total of 17 miles for the day. He ran hard and finished in the middle of the pack for his race. He always is very optimistic and happy with his races. I’m just glad he is out there enjoying running. 

Kinavara 8 Miles: 17.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
272.000.006.005.000.00283.00
Kinavara 8 Miles: 94.00Salomon Sense Pro Max Miles: 56.00Altra One Miles: 27.00Salomon Wings Pro 2 Miles: 66.00Altra Superior Miles: 34.00
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