Rhett

Week starting Apr 05, 2009

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

19 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 7 years since my last sub 3. I better do this soon as I'm not getting any younger.

 

UPCOMING RACES

Nov 3 Mt. Lemon Marathon (Tucson)

Long-Term Running Goals:

Keep on running.

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Miles:This week: 0.00 Month: 147.00 Year: 610.00
BareFoot Lifetime Miles: 26.00
Sketchers Sprint Lifetime Miles: 442.00
Altra One Lifetime Miles: 403.20
Altra Superior Lifetime Miles: 395.00
Salomon Sense Pro Max Lifetime Miles: 366.00
Salomon Wings Pro 2 Lifetime Miles: 328.00
Kinavara 8 Lifetime Miles: 492.00
Altra Lone Peaks Lifetime Miles: 220.00
Kinivara 8- Grey Lifetime Miles: 108.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.609.004.400.000.0034.00
SpeedStar 2 Miles: 26.00Cumulus Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.600.004.400.000.008.00

I wanted to get in a little speed work and a little hills work, so I broke out the old 2 1/2 min repeat workout on rolling hills. After a 5 min warmup I ran fast for 2 1/2 min. then jogged for 2 1/2 min. and I repeated it 11 times for a total run of 8 miles in 1 hour. I averaged about 6:20 pace on the fast part and 9:00 pace on the jog part. It was a nice easy way to get in some speed work and hills.

SpeedStar 2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Four very easy miles I'll call a recovery run.

AP 8:26

I almost feel guilty only running 4 miles, but I'm tapering.

Cumulus Miles: 4.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.000.000.000.008.00

Treadmill 1% incline

1 mile warm up 8:00 This mile was the toughest mile of the whole run

6 miles at marathon pace 6:48 All 6 felt pretty easy

1 mile cool down 8:00

Over the last couple months I've been doing most my shorter tempo run on the treadmill and longer tempo runs outside. I've decided that it is takes a lot more effort to run on the TM at 1% incline than it is to run outside on fairly flat ground. Maybe it is that it is usually about 20 degrees warmer inside. I don't know, but all my longer tempo runs outside have felt way easier than my inside TM efforts. Good thing the marathon is outside.

SpeedStar 2 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 very slow recovery miles.  AP 8:46

My legs felt terrible today.

Cumulus Miles: 4.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had 6 easy miles scheduled for today, but since I felt so tired all day yesterday I decided to take my first non-Sunday rest day since Painters today. I decided I would take today off when I kept falling asleep in a Welfare Training Mtg. last night. I'm thinking about cutting my scheduled 13 miler tomorrow back to 6 miles as well.

Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.000.0010.00

I decided to run 10 miles this afternoon. I ran the first 7 easy averaging around 7:50 then ran the last 3 at marathon pace averaging right around 6:50. My legs definitely still don't feel quite right. Good thing we still have 9 more days. I think I'll be ready by then. I've decided to keep next week really easy and will probably just run Mon, Wed and Fri. and nothing too hard. I'll probably do easy runs with some marathon pace strides mixed in.

SpeedStar 2 Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.609.004.400.000.0034.00
SpeedStar 2 Miles: 26.00Cumulus Miles: 8.00
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