Rhett

Week starting Mar 01, 2009

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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:

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
38.600.006.001.100.0045.70
Cumulus Miles: 18.40HyperSpeed Miles: 7.30SpeedStar 2 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.001.100.005.80

Well, the plan for tonight was to do 7 laps of my hill repeat course for a total of 21 hill sprints and a 9.5 mile run.

I slowly ran over to the loop and made my way to the first big hill which is almost exactly 1 mile into the run.  I sprinted the first hill, and half way up I realized my legs were not going to allow me to do my planned run.  I made the decision to turn around and jog slowly back down the hill and do that 10 times.  I became well aquainted with that hill.  It's just under 200 yards and is approximately a 10% incline.  I averaged around 41 seconds up it each time, and it apears I did just over a mile of sprinting and just over a mile of downhill jogging.  After the sprint session I jogged easy for a few miles and made my way home.  I felt like crap when I got home.  Total run 5.8 miles.

Cumulus Miles: 5.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.400.000.000.000.004.40

Last night as I sat there recovering and feeling all beat up I decided I better have a recovery week.  For the last 5 or 6 weeks I've been running hard and averaging in the mid 50s on milage.  I wanted to do one more hard week and go about 60 this week and then take next week as a recovery week, but my body is dictating otherwise.  I hope to make all my runs a bit slower and shorter this week and then pick it back up again next week.

This mornings easy run 4.4 miles AP 8:37

Cumulus Miles: 4.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.300.006.000.000.007.30

At the beginning of the week I had a 9 mile at 6:40 tempo run planned for tonight. Since I decided to make this an easy week I cut tonights run to 6 miles at 6:40. I was suprised how easy it felt the whole way through. A few more days of easy then I get start running hard again.

HyperSpeed Miles: 7.30
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

In sticking with my easy week, I did 4.1 miles at AP of 8:06 this morning.  Nothing too exciting.

Cumulus Miles: 4.10
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Wow my legs felt great this morning!  I guess this rest week is paying off.  I kept it down to 4.1 miles this morning and had to force myself to keep it slow.  AP 7:45 

Tomorrow I'm going to do my full 20 miler, but I am going to try my best to keep it at 8:00 pace and not speed up to my normal pace on a 20 miler.  Then next week I get to start going fast and long again!!!!!!!!!

Cumulus Miles: 4.10
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I know it is Monday morning, but this is the first free moment I have had since my 20 miler I ran Sat. morning.  I awoke at 3:45, got ready, planted water bottles, and took off and ran.  I made myself keep it easy trying to honor my easy week.  I was trying to keep it at 8:00 and did pretty well at it.

Total run 2:38:55  AP 7:57

Legs felt great.  I'm ready to run hard again.

I headed out for Tuscon at 8 am about a 6 hour drive so I could be at the blessing of my brother's baby on Sunday.  Then retruned home late last night.  Legs still feel great!!!

SpeedStar 2 Miles: 20.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
38.600.006.001.100.0045.70
Cumulus Miles: 18.40HyperSpeed Miles: 7.30SpeedStar 2 Miles: 20.00
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