Rhett

December 2011

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

20 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

Jan 12 San Diego Trail Marathon

April 27 Mt. Charleston Marathon

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 27.00 Month: 55.20 Year: 2076.20
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Wings Pro 2 Lifetime Miles: 408.00
Altra Lone Peaks Lifetime Miles: 250.00
Kinivara 8- Grey Lifetime Miles: 423.00
Kinivara 9 Lifetime Miles: 342.00
Nike Pegasus 35 Lifetime Miles: 169.00
Kinivara 9 Blue Lifetime Miles: 49.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
69.250.0015.0013.750.0098.00
Addistar Ride2 Miles: 35.00HyperSpeed3 Miles: 22.50Nike Free Miles: 20.50SpeedStar 4 Miles: 5.00SpeedStar 2 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I NEED MORE TIME AND ENERGY!

Squeezed in 5 miles on  a TM while out of town with the family for the weekend... well for a day and a half... too much to do Sunday so we had to get back late Saturday night.  It was a fun Friday night and Saturday though. 

Addistar Ride2 Miles: 5.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.004.000.007.50

Thank goodness for Tuesday night track workouts with Jim and Jeff. They are the only thing keeping me focused on running lately.

I got there just a little late today and did the last bit of warm up with them. Then we did 8 x 800m (2:55, 2:58, 2:53, 2:55, 2:56, 2:57, 2:53, 2:43) with 400m recovery jogs (averaging about 2:45 for recovery.) Finished with a quick cool down for a total of 7.5 miles.

HyperSpeed3 Miles: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I decided to take my running to the gym this morning.  It has been a long time since I've been to the gym.

TM 1% incline.  Started slow and increased speed as I went.  

5 miles, 37:11

HyperSpeed3 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I haven't run 2 days in a row in a long time.  Maybe tomorrow I'll make it 3.

5 miles, 37:06 on a nice brisk morning.

Addistar Ride2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

When I took off I told myself I was just going to take it slow and easy on this run. As I got going I was feeling good and ended up running faster than planned.

5 miles 35:46 

Nike Free Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.004.000.007.50

Track Night with Jeff and Jim

1.75 mile warm up

8x 800m (2:51, 2:54, 2:54, 2:53, 2:55, 2:54, 2:52, 2:49) with 400 m jog recovery(2:55 average) 

Quick cool down

Total run 7.5 miles, I felt pretty strong tonight. 

Nike Free Miles: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 Easy miles on TM at .5% incline, 40 min.

 

SpeedStar 4 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles on TM at 0.5% incline, 38 min

SpeedStar 2 #2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.005.000.000.005.00

5 Mile Hilly Tempo Run this morning on a windy but otherwise nice morning.

34:51

HyperSpeed3 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.750.005.00

5 Days in a row of running!  I know it's silly that that excites me, but it has been a while since I've done that.

I was in the mood to do some hill work today so I took the long way (2.5 miles) to a wash near my house  for my warm up.  A road goes down the wash and then back up the other side.  It is VERY steep going up one side and about 100m long, and pretty darn steep going up the other way and about 200m long.  

I started at the bottom and ran my fastest up the steeper way first then walked back down. Then ran up the longer way and walked back down.  I did 4 sets for a total of 8 hill runs.

Then I ran back home the short way (1 mile) for my cool down.

It felt good to do some hill work. It's been a long time since I've done any.

Total run 5 miles 

Addistar Ride2 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.004.000.008.00

Tuesday Track Night

Met Jim and Jeff at the track tonight.  There was a stiff wind on finishing straight away tonight.  We warmed for a mile and then started into our 800 meter repeats with 400m recovery jogs.

2:55, 2:56, 2:53, 2:51, 2:54, 2:54, 2:52, 2:50

Looks like we averaged around 2:50 on our recovery jogs.

Jim wasn't feeling to good tonight and dropped out after the 3rd repeat.  On the last two my stomach was a bit queasy and on the last one I thought about letting Jeff run away from me, but decided I needed to be more mentally tough than that and ended up pushing him to the finish.  I think he will definitely go sub 3 on his debut marathon next month. 

Nike Free Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.005.000.000.005.00

5 hilly miles on a cold windy morning.

36:40

HyperSpeed3 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.005.000.000.005.00

5 mile hilly tempo run on a beautiful sunny 55 degree day with just a slight breeze.

34:30

Merry Christmas everyone! 

SpeedStar 2 #2 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.001.000.005.00

Since I won't be here for track work tomorrow with Jeff and Jim, I decided to do some hill work today.  2 mile warm up followed by 10 hill sprints with 10 walks back down totalling 2 miles then 1 mile cool down.  About half way through I started getting a bit light headed at the end of each hill sprint. I never puked though. :)

My familly is heading to Flagstaff for the rest of the week.  I don't know why we are leaving this beautiful low to mid 60 degree weather to go freeze our bibies off in Flagstaff.  I'll try and get in a few runs, but who knows.

Addistar Ride2 Miles: 5.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 in Flagstaff

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 in Flagstaff

Addistar Ride2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 in Flagstaff

Addistar Ride2 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles again in Flagstaff

I ran each day I was in Flagstaff this week.  Wednesday morning I ran early and it was 12 degrees. My fingers were in pain by the time I got home, but the rest of me wasn't too bad even with shorts on.  The next morning I wore heavier gloves and running tights and was very comfortable. The next two days I ran a bit latter in the morning and it was rather plesant. The 7000 foot altitude bothered me less than I thought it would.  I was a bit slower than I usually am here at 500 feet in Havasu, but my lungs felt fine.  It's good to be back here in nice warm Havasu. 

Happy New Year every one.

Addistar Ride2 Miles: 5.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
69.250.0015.0013.750.0098.00
Addistar Ride2 Miles: 35.00HyperSpeed3 Miles: 22.50Nike Free Miles: 20.50SpeedStar 4 Miles: 5.00SpeedStar 2 #2 Miles: 10.00
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