Rhett

December 2009

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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 7 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: 0.00 Month: 147.00 Year: 610.00
BareFoot Lifetime Miles: 26.00
Sketchers Sprint Lifetime Miles: 442.00
Altra One Lifetime Miles: 403.20
Altra Superior Lifetime Miles: 395.00
Salomon Sense Pro Max Lifetime Miles: 366.00
Salomon Wings Pro 2 Lifetime Miles: 328.00
Kinavara 8 Lifetime Miles: 492.00
Altra Lone Peaks Lifetime Miles: 220.00
Kinivara 8- Grey Lifetime Miles: 108.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
109.5520.6011.1013.650.00154.90
Addidas Bostons Miles: 62.00SpeedStar 2 #2 Miles: 37.10SpeedStar 2 Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

It's December!!!!  The last 6 weeks have been amazing for me as far as training and fitness improvement have gone.  It has been wild how fast I've been able to get my running legs back after such a long time off.  I am now a true believer in cross training especially during an injury.

Now December is hear and over the last few days, with the holiday, my eating has been poor, and I don't feel as great as I did a week ago.  I slept in this morning only giving me time to do weight training and core work at the gym this morning.  While doing my work out, I decided to bring back the December 2 a days that I did last year to help me get through the holiday season.  I will start them today and hopefully will keep my weight and fitness in check through the new year when my official Boston training begins.

I just wanted to call my shot here on the blog, because I know if I post it here I will follow through with it. 

PM

I enjoyed my first 2 a day. 

Stair speed intervals for 30 minutes--4.5 mile running equivalent according to the machine

1 mile cool down at 8:00

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.506.000.000.000.008.50

AM

I planned on running mp (6:40) as long as I felt comfortable on TM at 1% incline.

Unfortunately I never really felt comfortable with that pace this morning, so I called it quits after 6 miles and switched to an EZ pace at 8:00 for the last 2.5 miles.

Total run 8.5 miles, 1 hour.

 

PM

30 minutes on the stationary bike doing progressively harder intervals.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

AM

1 mile warm up on TM 1% @ 8:00

Lower body weight training

30 mins stair speed intervals-- 4.5 mile equivalent

 

PM

Upper body weight training, Core work, 10 minutes jump rope

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM

Long SLOW run.  I was almost a min per mile slower on this 16 miler than I was last Friday on my 20 miler.  Guess 2 a days are slowing me down.  They'll pay off in the end though.

16 miles, 2:14:00  AP 8:23    Outside rolling hills.

PM

20 mins of exercises from Brain Training for Runners 10 mins jump rope

Addidas Bostons Miles: 16.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour upright stationary bike watching College Game Day

I probably won't do a second work out on Saturdays.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.408.600.000.000.0011.00

AM

TM  running

warm up 1 mile @ 8:00

Ran for 1 hour at random speeds and inclines.  8.6 miles

cool down 1.4 miles @ 8:00

 

PM

30 mins of jump rope and other jumping exercises followed by some core work.

SpeedStar 2 #2 Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM

Cardio core class- focused on quads, biceps, and triceps and of course core.

Lower body weights

Core work

30 minutes elliptical

PM

upper body weights focusing on chest and back

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.002.800.009.00

AM

I was reading my new Runner's Wold and the "on off"  workout pesented by some super fast chick caught my eye, so I thought I'd give it a try today.  The way it works is, you run really fast for 1 min. then jog for 1 min.  Repeat 10 to 20 times.

TM 1%

2 mile warm up at 8:00

on off repeats:  first 5 switching between 12.0 and 6.0.  I then decided that was too fast.  Next 10 switching between 11.0 and 5.5.  That was a much better speed.  I can't believe people run marathons at a faster pace than I was doing those first 5 repeats.

4.2 miles cool down at 8:00

PM

30 minutes Jumping and then some core work.

SpeedStar 2 Miles: 9.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM

Lower body weights.

Core work

30 minute stair speed intervals

Last night when I was doing my jumping excercises, Lane (my 3 y.o.) was watching me.  He was so cute trying to copy the different jumps I was doing.  He was totally into it for the full half hour.

PM

Upper body weights

Planks.  I hate planks!!!!!!!  They hurt.

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

AM

20 miles outside, lots of hills.

2:44:26   AP 8:13

I felt much stronger today than I did last Friday on my 16 miler.  I still had enough in the tank to do at least 6.2 more at that pace.   I guess the legs are getting used to 2 a days.

PM

30 minutes elliptical, Played some hoop with Chase.

Addidas Bostons Miles: 20.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes stationary bike followed by helping a friend move.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.200.005.100.000.008.30

AM

Alarm went off, hit snooze twice, then turned the darn thing off

 

LUNCH

Upper body weights, core work, 30 minutes elliptical

I'll try and get a run in tonight.

PM: TM, I'll call it a tempo run since 6:40 seems to be a tempo pace for my tired legs right now. 5.1 at 6:40, 3.2 easy, Total run 8.3 miles 1 hour

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM

10 mins elliptical

Cardio Core Class

 Lower body weights

ab work

20 mins elliptical

PM

Played basketball at the church for a little over an hour.  Twisted my ankle a bit and gave me a scare, but I think it will be fine.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.001.000.006.00

AM

My ankle feels better this morning.  I wasn't so sure last night when I first twisted it.  I decided to get in some hill work today.  I ran my 1+ mile loop with 3 steep hills ranging from 100m to 250m.  I sprinted the hills and ran very easy the rest of the way.  I did 4 loops so I ran 12 hill sprints. 

6 miles AP 8:24

PM

Rest

I had planned on jump roping, but my body told me to take the night off.

Addidas Bostons Miles: 6.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM

I am feeling refreshed this morning after taking the night off last night.

Lower Body weights, core work, 20 minutes stair speed intervals.

PM

Upper body weights

Ab work

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.001.000.000.000.0016.00

AM

Today I had one of those runs when you remember just how fun running is.  I felt great and was having a good time doing it.  I did 16 miles on a very hilling course and just ran at a fun pace for the first 15, then dropped the last mile to mp and hit it at 6:40 on the nose.

Total run 16 miles  1:59:13  AP 7:27

Today is my 16th anniversary.  Doone and I are heading to Vegas tonight to go to the temple and then we are staying the night there.  Unless I'm able to sneak in a lunch time work out, I'll have do some exercise other than the conventional type for my PM work out.  :)

Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

Puke

Run

Puke

Run

Puke

Run

Puke

Puke

Puke

Puke

Continue for about 10 hours

Total run 3.1 miles

Total puking... couldn't count that high.

SpeedStar 2 #2 Miles: 3.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.006.000.0011.00

What a difference a few days makes.  I felt a million times better this morning.

TM 1%

2 mile warm up at 8:00

6 x 1 mile repeats with 3 min walk breaks.

1 @ 6:11

2@ 6:07

3@ 6:03

4@ 6:00

5 @ 5:56

6 @ 5:52

2 mile cool down at 8:00

total run 11 miles

MERRY CHRISTMAS TO ALL!

SpeedStar 2 #2 Miles: 11.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.005.000.000.000.0020.00

It was a nice crisp, cool, sunny morning... perfect for a long run.  I headed out with the only goal to get in 20 miles and do some of those on trails.  I headed to the south end of town were there is a park and some trails that head off into the desert.  I ran 5 miles to the trails and averaged around 7:45, then started off road.  My trail quickly turned into a wash that ran through the desert.  It was very rough running and I miss stepped once enough to scare myself.  Even though it was not too hilly of running I was only able to average around 8:50 for those 6 miles off road.  I was very happy to be back on the smooth road surface even though the next 3 miles were very steep up and down hills... averaged around 8:00.  At the 14 mile mark I was feeling pretty good and decide to run the next 5 miles at marathon pace... averaged 6:43.  I took mile 20 as a cool down mile nice and easy, 8:40.

Total run 20 miles AP 7:54

Running off road was fun and scenic and made the run seem shorter than usual, but I need to find a real trail to run on next time so I don't hurt myself.  Just running through a wash was not easy. 

 Oh yeah,  I got a few running gifts for Christmas:  a Nathan Hydration Belt (I used it today and there was absolutely no bounce.  It's the best hydration belt I've ever tried.), some running socks, a gift certificate to RoadRunnerSports, a couple running novels, (Once a Runner and Marathon), and a fitness ball.  Very fun! 

Addidas Bostons Miles: 20.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.006.000.000.0012.00

TM 1/2 mp tempo run at 1% incline.

3 miles warm up @ 8:00

6 miles 1/2 mp @ 6:30

3 miles cool down @  8:00

All felt pretty good, especially considering I did 20 on Saturday.

 

PM

30 mins jump roping followed by some stretching.  I've been neglecting my stretching lately.  It felt good to stretch.

SpeedStar 2 Miles: 12.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical

Lower body weights and core work

30 minutes speed intervals on the stairs

PM Upper body weights and ab work

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.150.000.003.850.0012.00

I couldn't fall asleep last night. At one point around 1 am I told myself that if I was still awake at 3:45 I'd get up and go to the gym. Luckily I fell asleep shortly there after but was rudly awaken by my alarm at 5, so I got up and headed to the gym.

TM run at 1% incline

4 mile warm up at 8:00

20 x 1 min at 5:27 (11.0 mph) with 1 min jog at 5.5 mph. Ended up being a total of 3.85 fast miles and 1.75 slow.

2.4 mile cool down at 8:00

Total run 12 miles 1:31:10

SpeedStar 2 #2 Miles: 12.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wow!  Work has been crazy today with everyone trying to spend the last of their insurance dollars.  I just now have time to blog my morning work out.

20 mins elliptical

Lower Body weights and core work

30 mins stair speed intervals

I felt really strong this morning.  I hope I feel that way tomorrow in my long run.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
109.5520.6011.1013.650.00154.90
Addidas Bostons Miles: 62.00SpeedStar 2 #2 Miles: 37.10SpeedStar 2 Miles: 21.00
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