Rhett

Week starting Mar 28, 2010

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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
23.009.000.002.000.0034.00
Addidas Bostons Miles: 34.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.009.000.000.000.0011.00

It was a glorious morning for a nice hard run.  There was a full moon, no wind, and it was 50 degrees.  I headed out to the island for another attempted mp run.  I've not been happy with my last few mp runs and was hoping today would be different... and it was.

After a mile warm up around 7:30, I picked it up and searched for the comfortable marathon pace (6:40).  I hit a little fast on the first mile, but then settled into a pretty good rythm.  On mile 5 I started to feel like my legs were tying up a bit and I was working to hard and was worried that another mp run was about to fall about.  When I hit the split and looked at my watch I had run a 6:26 for that mile. No wonder I felt like I wa working too hard, I was.  I backed off the pace a bit and got back into my groove.  I was able to finish strong on the last mile at 6:30, finishing 9 marathon paced miles with an AP of 6:37.  I cooled down for a mile at just over 7 min pace and called it a day.

Total run 11 miles, 1:14:31, AP 6:47

I did work harder than I should have been working at mp, but considering I ran a hard 24 miler on Friday, I was very happy with my run today.  I did decide on my Boston strategy while running this morning.  I have decided to run a 6:52 pace through the Newton Hills and then if I'm feeling it, pick up the pace for the last 5 miles.  If not, just try and hold on to that 6:52 pace for a 3 hour marathon.

Addidas Bostons Miles: 11.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Abs and core work

20 minutes stair speed intervals

10 minutes elliptical

Today was my last day of weight training before Boston!! Lower body weight training is my least favorite workout, but I know how much it helps me so I do it.  It will be nice to have a few weeks off from it.  I'll keep up the ab and core work for a couple more weeks though.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.002.000.007.00

The goal now that taper had begun is to keep up the normal intesity, but cut milage.  I did my hill sprints workout today with a shorter warm up and cool down. 

1 mile warm up

5 laps = 15 hill sprints.  Approximately 2 miles of sprints with easy jogging in between

0.5 mile cool down.

Total run 7 miles

Addidas Bostons Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ab and Core work

20 minutes stair speed intervals

30 minutes elliptical

It's April!  Boston is this month!  I'm getting pumped!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Wow, today was my last long run before Boston.  I can't believe it.  I decided to do 16 miles and since I was feeling good to just run and have fun with it, not worry about splits, and just keep the effort at the hard end of easy.  I did just that on a super hilly course.  When all was said and done, and I went back and looked at my splits, I was surprised at how fast I ran.  I ended up doing 6 of the 16 miles at or faster than mp, but they were gravitationally aided so I'll still call them easy miles.

Total run 16 miles, 1:54:11, AP 7:08

Legs felt great and it was fun to let loose and run a bit.  My longest run left on the schedule will be next Saturday when I pace the Havasu Half Marathon. 

Addidas Bostons 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

This was probably my last session on the bike before Boston.  I'm counting all my lasts. :)

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.009.000.002.000.0034.00
Addidas Bostons Miles: 34.00
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