Rhett

December 2012

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

21 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

Nothing right now.

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 0.00 Month: 82.00 Year: 1319.40
BareFoot Lifetime Miles: 26.00
Altra Lone Peaks Lifetime Miles: 351.00
Nike Pegasus 35 Lifetime Miles: 580.00
Kinivara 9 Blue Lifetime Miles: 219.20
NB 1400v6 Lifetime Miles: 365.00
Hoka Torrent Lifetime Miles: 98.00
NB 1400v6 #2 Lifetime Miles: 75.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
110.0021.1036.005.000.00172.10
Brooks Summons II Miles: 159.00Asics Tarther Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Long Run

I got up early and put in 8 miles averaging about 8 minutes by myself before meeting up with a friend and doing 7 more averaging about 7:30 minutes. It was my first run over 10 miles in a way long time and felt pretty good.

Then I was off to coach Cade's soccer game. We won 5-2 and Cade scored 2 goals and assisted 2 others.

15 miles AP 7:46

Brooks Summons II Miles: 15.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.006.000.000.0010.00

Track work

1 mile warm up

6 x 1 mile at half mp pace (6:33, 6:31, 6:33, 6:31, 6:31, 6:32) with quarter mile jog recoveries

1.5 mile cool down

Total 10 miles

Brooks Summons II Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Aerobic Intervals work out from the Power 90 exercise series.  It was one of 2 bonus DVDs that came with P90X that I had never tried.  It was a real good recovery workout, basically a low intensity version of Plyometrics.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.006.000.000.0012.00

Tempo Run

4 mile warm up

6 miles tempo (AP 6:51)

2 miles cool down

Total run 12 miles

Brooks Summons II Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

UML- Its the other bonus DVD that I had not tried. UML stands for Upper, Middle, Lower. It is a decent low intensity full body workout. I'll probably keep it in the mix for recovery days.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Long Run

18 easy miles that ended up not being so easy at the end.  Note to self: 1 gu and some water is NOT enough fuel for an 18 miler.

AP 8:31

Brooks Summons II Miles: 18.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.002.000.0010.00

Speed/Hill work

2 mile warm up

8 x 1/4 mile hill sprint with 1/4 mile jog recovery back down the hill

4 mile cool down

10 miles total

Brooks Summons II Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

P90X Legs and Back- I actually did abs and planks during the parts when I was supposed to be doing pullups.  I wanted to get in some good leg work though to work some other muscles besides my running muscles.

Then I did Cardio Intervals.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.007.000.000.0013.00

Tempo Run

My glutes were sore this morning from yesterday's workout. Guess I really need that extra leg work.

4 mile warm up

7 mile temp (AP 6:48)

2 mile cool down

Total 13 miles

Brooks Summons II Miles: 13.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core Synergistics

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.008.000.000.000.0016.00

Long Run

I woke up this morning to cold raining weather and quickly got back into bed.  Finally this afternoon I decided I really needed to get my run in, but had no desire to do it.  The only way to convince myself to do it was to go to the gym and get on the TM, knowing I could quit at any time and head home.  Once I got going after a few miles, I really started feeling good though and ended up having a great run while watching some pretty exciting college football.

First 8 miles at 7:30 pace felt so good that I dropped to a 6:58 pace for the second 8 miles.

Total run 16 miles- AP 7:14 

Brooks Summons II Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.007.000.000.0010.00

Track Work

1 mile warm up

7 x 1 mile at half mp (6:29, 6:34, 6:31, 6:22, 6:33, 6:32, 6:29) with 1/4 mile jog recoveries.

1/2 mile cool down

Total run 10 miles

 I was a little all over the place on my paces tonight, but I felt pretty strong the whole time.   

Brooks Summons II Miles: 10.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

P90X Legs and Back with abs and planked substitued for back

Stretch X- I had never done this before, but it felt pretty good.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Aerobic X

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.007.000.000.0013.00

Tempo Run

4 mile warm up

7 mile tempo- progressively increasing pace: 1st mile 7:00/ 7th mile 6:22  AP 6:43

2 mile cool down

Total run: 13 miles

Brooks Summons II Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

UML

Nice little full body workout.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long Run

I ran with Jeff this morning. We ran 17 with an AP of 7:18. I had to push a bit on the last few miles, but finished strong with my last mile in 7:13.

After finishing up with Jeff I did 3 very slow cool down miles by myself.

Brooks Summons II Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.000.0010.00

Hill Sprints

2.5 mile warm up

12 x 1/4 mile up hill sprints with 1/4 mile recovery jog back down

1.5 mill cool down

Total 10 miles

MERRY CHRISTMAS EVERYONE!

Brooks Summons II Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Aerobic intervals

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.003.000.000.0010.00

Short Tempo Run

6 easy miles

3 tempo- AP 6:33

1 cool down

10 total

Brooks Summons II Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0013.100.000.000.0015.10

THE JEFF&RHETT HALF MARATHON

Jeff's training schedule called to race a half marathon today, so we decided to have our own race. We ran it on the Havasu Half course. My schedule called for a 15 mile run, so I showed up a bit early and ran a 2 mile warm up... AP 8:05.

We toed the line. I asked Jeff if he was going to sing the National Anthem. He declined. We started anyways. We were hitting between 6:40 and 6:50 pace right from the start. I was worried I wouldn't be able to hold that pace but was determined to try. About 4 miles in I really started feeling like I was settling into a nice pace. It started getting a little tough around mile 10. He would push the pace while I fought my mental demons, then I would push the pace when I was feeling strong. We made a good team working together back and forth. Mile 12 we started running and turn in a 6:38. I was feeling good and pushed the pace on mile 13 for 6:21. Jeff faded a smidge, but fught to hang on. We then kicked it up a notch for the last 0.1 with and AP of 5:23.

I won the inogural race by about 5 yards! :)

1:28:08 AP 6:44

I was surprised that I was able to run that fast at this point in my training. Maybe I have a shot a sub 3 in March.

Asics Tarther Miles: 13.10Brooks Summons II Miles: 2.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Cardio X

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
110.0021.1036.005.000.00172.10
Brooks Summons II Miles: 159.00Asics Tarther Miles: 13.10
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