Rhett

Week starting Feb 01, 2009

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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
45.900.007.001.500.0054.40
Cumulus Miles: 25.90HyperSpeed Miles: 8.50SpeedStar Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.001.500.007.50

I decided to do an old work out I did a couple years ago training for my first Boston.  There is a 1.15 mile loope less than a mile from my house with three very steep hills on it.  The my Garmin says the first is about 150m and 9% incline, the second 250m 7% incline and the 3rd 50m 13% incline.  I run the loope at an easy pace and I sprint the hills.  Last night I did 5 laps, so 15 sprints equallying about 1.5 miles.  Total run was 7.5 miles.  I think I may start doing that workout everyother week instead of my 2 1/2 min repeats on rolling hills.

Cumulus Miles: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Oops, never posted yesterday's run.  6 EZ miles AP 8:03

Tonight is tempo run night! Yea!

Cumulus Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.007.000.000.008.50

Wednesday night my wife has young women's so I take the kids to the gym and do some treadmill work.  Today  1 mile warm up, 7 miles at 6:40, 0.5 mile cool down.

Total run 8.5 miles 58:40

Felt great!

HyperSpeed Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I thought I might have heavy legs this morning after my tempo run last night, but my legs felt great.  My foot was a bit more sore than normal though. 

6 EZ miles AP 7:48, probably a bit too fast, but it felt good.

Cumulus Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

6.4 miles Recovery run.  I kept trying to slow down.  Wanted to run 8:30s but ended up running at 8:00 exactly.  I did 10 hill sprints over the last mile +.  My legs have felt really good this week.  I've got my 1st 20 miler of this training cycle scheduled for tomorrow morning.  I'm excited to get out and do it.

Cumulus Miles: 6.40
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

My first 20 miler of this training cycle went well.  I got up at 4am went and planted some water bottles and was out running a little after 4:30.  I did 2 10 mile loopes on a very hilly course.  Total time 2:37:36  Avg Pace 7:53.  I felt great at the end.  Last 2 miles were 7:00 then 6:58.  My foot didn't bother me much, but on a few of the downhills I was worrying that the next step might be my last.  From here out I'll do a 20 miler every other Sat. with a 23 miler 3 weeks before Boston.

SpeedStar Miles: 20.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
45.900.007.001.500.0054.40
Cumulus Miles: 25.90HyperSpeed Miles: 8.50SpeedStar Miles: 20.00
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