Rhett

Week starting Jan 03, 2010

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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: 0.00 Month: 181.00 Year: 2340.20
BareFoot Lifetime Miles: 26.00
Altra Superior Lifetime Miles: 403.00
Salomon Wings Pro 2 Lifetime Miles: 441.00
Altra Lone Peaks Lifetime Miles: 300.00
Kinivara 8- Grey Lifetime Miles: 446.00
Kinivara 9 Lifetime Miles: 404.00
Nike Pegasus 35 Lifetime Miles: 247.00
Kinivara 9 Blue Lifetime Miles: 54.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.0010.000.002.000.0040.00
SpeedStar 2 #2 Miles: 28.00Addidas Bostons Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.009.000.000.000.0012.00

MP tempo run on TM

2 mile warm up @ 8:00

9 miles MP @ 6:48

1 mile cool down @ 8:00

I was suprised how good my legs felt after my New Year's Day Marathon 3 days ago.  I had no soreness and no dead legs.  Yea!!!!

PM

30 minutes jump roping while watching TCU blow the perfect bowl season for the MWC. 

SpeedStar 2 #2 Miles: 12.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Cardio Core Class

Lower Body weights and ab work

20 minutes elliptical 

PM

Upper body weights and some ab work 

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.002.000.0012.00

Today I set out to do some hill sprints.  Since I was running outside in freezing 45 degree weather, I warmed up for a few miles before the first hill sprint.  I ran my hill loop 5 times and then did one extra hill on my way to the cool down run for a total of 16 hills sprinted.

Approximately 2 miles of hill sprints

10 miles easy

Total run 12 miles  AP 8:18

I think I might feel this run in my legs tomorrow. 

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

Lower body weights.  I really made my legs burn this morning with high reps/ low weights.  It felt good.  3 sets of 20 with each exercise

Core work

30 minutes stair speed intervals

PM

Upper body weights with some ab work

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.001.000.000.000.0016.00

I woke up this morning and the themometer read 53 degrees!  I had to check the other one we have and sure enough it also said 53 degees!  What a great morning for a great run!

Today I had a 16 mile fun run planned.  On my 16 milers I like to run what I call my fun pace.  It's the pace where I don't feel like I'm holding back like I do on longer runs and I don't feel like I'm pushing hard like I do on shorter runs.  I do it on a seriously rolling hill course, so my mile splits fluctuate a lot.  After the 15th mile I decided to let my legs go and run a comfortably hard pace.  I did the last mile in 6:31 and still felt pretty good, but was glad to be done.  And guess what.  I had a great, fun time running this morning.

Total run 16 miles, 1:57:26  AP 7:20

 

PM

30 minutes jump rope

ab work on the fitness ball 

SpeedStar 2 #2 Miles: 16.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.0010.000.002.000.0040.00
SpeedStar 2 #2 Miles: 28.00Addidas Bostons Miles: 12.00
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