Rhett

September 2018

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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: 6.00 Month: 128.00 Year: 1973.00
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Wings Pro 2 Lifetime Miles: 396.00
Altra Lone Peaks Lifetime Miles: 238.00
Kinivara 8- Grey Lifetime Miles: 423.00
Kinivara 9 Lifetime Miles: 342.00
Nike Pegasus 35 Lifetime Miles: 154.00
Kinivara 9 Blue Lifetime Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
225.000.000.000.000.00225.00
Nike Pegasus 35 Miles: 56.00Kinivara 9 Miles: 50.00Kinivara 8- Grey Miles: 31.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core. 

1 week down, 9 to go. Went better than I expected. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

2 mile warm up 

6 mile progression run- 1st mile at 7:10 pace then cut 10 seconds each mile. The last mile was 6:20. 

2 mile cool down 

Nike Pegasus 35 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

17 mile long run with miles 6-10 down hill at mp and miles 16-17 flat at mp.

Kinivara 9 Miles: 17.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

2 mile warm up 

6 x 1200 m in 4:30 with 400 m recovery in 3:00

2 mile cool down 

Total 10 miles 

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

1 hour recovery then core. 

2 weeks down, 8 to go. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

2 mile warm up

3 miles at 6:20 pace

1 mile recovery 10 minutes

3 miles at 6:20 pace

1 mile recovery 12 minutes

1 mile at 6:20 pace

2 mile cool down

Total 13 miles

The plan was to do 3 x 3 miles at 6:20 pace but on the last set I was done aftert 1 mile.  Maybe next time I do this workout, I'll be able to finish it.

Nike Pegasus 35 Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

21 long, slow miles on tired legs, AP 9:14

It was still hot.  I jumped in my pool at the end to cool off. Even though I drank 80oz of fluid on the run, I still lost 8 lbs on the run.

Kinivara 9 Miles: 21.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core

My legs were tired but not sore today so I did my recovery even easier than I usually do.

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

2 mile warm up

5 x 1 mile in 6:00 with 1/4 mile 3:45 walk recovery. 

2 mile cool down

Total 10 miles

My legs felt really good today. I definitely could have done a 6th at that pace but decided to play it smart and stop after 5. I don’t want to peak too early. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core.

3 weeks down, 7 to go!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

2 mile warm up

6 miles at 6:32 pace

1 mile recovery 12:00

3 miles at 6:32 pace

1 mile cool down

Total 13

I was planning on running 9 straight but I was laboring on the 6 th mile so I took the recovery mile and then finished. 

Kinivara 8- Grey Miles: 13.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

13 tough miles mostly climbing but at easy effort

6 miles downhill at mp

1 mile back up hill really slow.

Total 20 miles on another hot day in Havasu.  The pool felt great when I finished.  I lost 8 lbs.  I know it's going to cool down soon. I'm ready for it.

Nike Pegasus 35 Miles: 20.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

2 mile warm up

6 x 1 mile in 6:00 with 1/4 mile 3:45 walk recovery 

1.5 mile cool down

Total 11 miles

I felt like I got stronger and stronger with each mile repeat. 

Kinivara 9 Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery then core. 

4 weeks down, 6 to go. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

2 mile warm up then I started a progression run with the first mile at 7:10 pace and increased 10 seconds per mile for 6 miles with the 6th at 6:20.  Then I took a recovery mile, and then did 2 more miles at 6:20 then 6:10.  Finally, I finished up with 2 cool down miles.

Total 13 miles

Nike Pegasus 35 Miles: 13.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery then core

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy.

Usually Wednesday would be a long day, but since I'm planning on running a 5K this Saturday I decided to shorten it up today.

Kinivara 8- Grey Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery then core.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 hour recovery

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I showed up at the High school 5k fund raiser race this morning and started my warm up. My right calf felt really tight after 1 mile so I stopped, walked over to registration, donated my $25, headed home, and took my wife and boys out on the lake for a day of kneeboarding, wakeboarding, and relaxing on the lake. It was a great day. Hopefully Monday morning my calf will feel better. 

Kinivara 9 Miles: 1.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
225.000.000.000.000.00225.00
Nike Pegasus 35 Miles: 56.00Kinivara 9 Miles: 50.00Kinivara 8- Grey Miles: 31.00
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