Rhett

December 2013

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15% off for Fast Running Blog members at St. George Running Center!

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
13.902.002.000.000.0017.90
Brooks Ghost 5 Miles: 9.40Brooks PureConnect Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After giving my calf some rest for the last few, I tried to run tonight.  Within the first 100 yards I could tell I was going to cause more harm if I kept running so I walked back home and rode the bike trainer for 30 minutes. I guess I'll give the calf another week.

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

1 hour elliptical.  Calf felt fine doing that with some very mild tightness when at the lowest ramp level.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour doing random cardio exercises in my basement: bike trainer, jump rope, running in place, jumping jacks, squat jumps, lateral shuffling, etc.  Basically I just kept moving to keep the heart rate up.  I really hope I can start running again soon.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minutes elliptical

Had some tightness in the calf this morning.  I guess I overdid it a bit yesteday.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 min elliptical

15 min stationary bike

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

My leg has been feeling good the last couple days so I decided to give it a try this morning.  The first mile went great and I was dreaming about how I was going to be able to get back to full training this week, and then during the seconded mile, my calf started to give me grief again and I had to walk back home. :(

2 easy miles

I'll try again next week.
 

Brooks Ghost 5 Miles: 2.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour bike trainer.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour bike trainer

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

1 hour bike trainer

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour cross training in the basement with some jumping and bounding exercises to try and stress the calf a bit.  It held up fine. Hopefully it feels good in the morning.

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

Calf felt fine this morning and I thought about testing it out with a little run, but then I chickened out and did the bike trainer for an hour. Maybe I'll try a short run tonight to see how the calf responds.  I'm so ready to get back to running again.
 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.400.001.000.000.002.40

I ran today without reinjuring my calf!  That is the good news. 

As I got strated I could feel it tightening a bit and then to the point that I had to walk, but I had a plan. I was headed to this really steep hill about .4 miles from my home. I had a hunch that if I ran up a steep hill it wouldn't hurt my calf.  I finally maid it there walking and jogging.  Then I ran up the hill.  It is about 100 m and is very steep.  NO PAIN!  So I walked back down and did it 10 times.  Still no pain.  I then started jogging home slowly and was fine until I got to my street which is the slightes of declines and I felt the pain within a few steps, so I walked the rest of the way home.

Total 2.4 miles

Tomorrow I have an appointment with the PT. Maybe he can help me figure this all out.
 

Brooks Ghost 5 Miles: 2.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

I put my theory to the test this morning by heading to the gym, jumping on the TM, setting it to 10% incline, and running.  I did my first mile at 10% and 5.5 mph, miles 2 and 3 at 8% and 6 mph, and my last mile at 5% and 7.1 mph.  My calf held up fine. Then I did 10 minute elliptical cool down.

I saw the PT this morning. I think I had him stumped. He said my ankle flexure is not as much on my right leg as my left and worked on it to increase the agle of flexure and said to give it a run on flat ground tonight and see how it goes.

 

PM

2 miles in 13:40 felt easy and calf felt pretty good just mild tightness

Brooks PureConnect Miles: 2.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

I tried to run on the TM at 5% incline this morning but within half mile my calf started hurting so I upped the incline to 15% for a while then dropped it to 10 percent for the rest of the run and was ok.

2.5 miles in 30 minutes with 1400 ft elevation climb

Then 30 minutes elliptical.

My calf is now sore when walking, but not if I walk on my toes.

Brooks PureConnect Miles: 2.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.001.000.000.002.00

2 miles of hill repeats

Brooks Ghost 5 Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 miles on TM at 10 % incline-- 22 minutes

15 minutes elliptical

Brooks Ghost 5 Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 mile TM 10% incline- 10:30

40 minutes elliptical

planks

Brooks Ghost 5 Miles: 1.00
Comments(25)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical

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

10 minutes elliptical

20 minutes on StairMill doing speed intervals

10 minuts elliptical

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

10 minutes elliptical

30 minutes running the stairmill doing 40 second intervals.

Running the stairs causes zero strain on my calf, which confirms to me that the strain is being caused as I push off horizontally. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.902.002.000.000.0017.90
Brooks Ghost 5 Miles: 9.40Brooks PureConnect Miles: 4.50
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