Rhett

April 23, 2024

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:

23 marathons

6 Bostons (2007-2011, 2017)

3 Half Ironmans

2 Ironmans

3 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!

UPCOMING RACES

Long-Term Running Goals:

Have fun!

Personal:

Married

4 kids

Optometrist

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Salomon Sense Pro 4 Lifetime Miles:						320.00
Salomon Ultra Pro Lifetime Miles:						387.00
NB 1500 V6 Lifetime Miles:						219.00
Adizero Pro Lifetime Miles:						57.00
Hoka Clifton 8 Lifetime Miles:						346.00
Brooks Ghost 14 Lifetime Miles:						343.00
Brooks Ghost 14 #3 Lifetime Miles:						163.00
Inov8 G270 Lifetime Miles:						20.00

Wed, Dec 30, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
8.15	0.00	0.00	3.85	0.00	12.00

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

From Burt on Wed, Dec 30, 2009 at 11:43:58 from 206.19.214.144

At least you know you'll have no problems staying up for New Year's.

From Kathie on Wed, Dec 30, 2009 at 13:27:38 from 63.248.105.188

Crazy fast miles there Rhett!

From Kelli on Wed, Dec 30, 2009 at 17:25:13 from 71.219.95.151

Nice job! You are really liking that 1 minute off, 1 minute on run. I am going to try that later this week, although I doubt I can run at 11 mph for a minute (maybe 15 seconds???) How did you decided how fast to go on the ON minutes?

Get some sleep tonight and turn the rude alarm off!

From Smooth on Thu, Dec 31, 2009 at 01:31:43 from 174.23.217.47

AWESOME 1 min up and 1 min down workout! I really like that workout! You're SO STINKIN' FAST! It's cool that you could calculate the fast and slow mileage. My TM only gives me total mileage!

From Rhett on Thu, Dec 31, 2009 at 11:39:28 from 216.67.211.75

Kelli, It is only the second time I've done that workout, but I really like it. I just guessed how fast to do the workout and do the slow at half the speed as the fast. The first time I did the first 5 repeats at 12 mph and realized that was too fast. 11 mph was much better, but I'll probably go a little faster next time I do it in a few weeks.

Smooth, I just do it mathmatically. It is a close ballpark figure.

From Teena on Thu, Dec 31, 2009 at 11:42:51 from 174.52.45.85

Seriously Rhett ... are you for real? That is so stinkin' fast!!!!

Okay ... maybe the sleeping thing has to do with the flu! I had the same thing last night ... but Ry wouldn't let me go to the gym and I couldn't fall back asleep!!!

Now I am sitting here debating what to do because I am tired!!! :) Oh man!!!

From Teena on Thu, Dec 31, 2009 at 11:44:27 from 174.52.45.85

Btw ... HAPPY NEW YEAR to you and the family!!! :) :) :)

Hope this year is the BEST ever for all of you!

From Kelli on Thu, Dec 31, 2009 at 17:05:06 from 71.219.95.151

Maybe I will try like a 9.5 for my fast, but I still am not sure I can do that for a minute. I will have to just go for it and see what happens. It seems like a great workout, it is on my plan for next week.

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