Rhett

Week starting Apr 03, 2011

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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
26.604.000.000.000.0030.60
Nike Free Miles: 8.50Addistar Ride2 Miles: 7.00SpeedStar 4 Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.504.000.000.000.008.50

Looked like UConn was taking over the game and the kids were in bed so I headed out for a run.  I ran easy over to the track then did 4 x 1 mile repeats at my dream UVM marthon pace of 6:30 with 1/4 mile walk recovery.  Actual splits were a bit too fast:  6:24, 6:24, 6:22, 6:27. I guess I need to learn what 6:30 feels like if I want that to be my mp.  Then I ran home easy.

Total run 8.5 miles.  Knee felt perfectly fine. 

Nike Free Miles: 8.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

My legs were more tired this morning from last nights run than I expected so I cut my run intervals on the stairs to 2 minutes.

Stair speed intervals.  2 min run/ 2 min walk

 2 mile cool down TM 2% incline @ 8:00

 Core work

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

I had a serious case of the DEAD LEGS this morning.

I planned on running 6 easy miles, but then when my legs wouldn't go, I cut it to 4 miles that ended up at an AP of 9:12.  YIKES!

Addistar Ride2 Miles: 4.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

After a long day of sitting in CE, I was excited to go for a run.  Unfortunately the wind was blowing like I have never experienced before.  The news said it was blowing at 47 mph with gusts into the upper 50s.  Even with my limited brain capacity after classes all day, I was smart enough not to go run in that, so I went down to the fitness center and did a short run on the TM.  3 miles- 8:00, 7:35, 7:35

I did the last 2 at 7:35 since Saturday I'm a pacer for the Havasu Half.  I'm pacing the 1:40 group which is a 7:37 pace.  Hopefully that won't be a problem, but with my lack of training lately, I am a bit worried.  I'll let you know how it went after the run. 

Addistar Ride2 Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

I paced 1:40 group at the Havasu Half today.  I was a bit worried when I went to bed last night, not having run that pace for that distance in quite some time. 

I needed to average 7:37.  I started off with my little group of hopeful 1:40 runners.  The pace felt very slow and easy, but it was right on.   By mile 12, I only had one runner left with me and my garmin said I was 6 seconds ahead of pace.  Since there were no other 1:40 runners around me I decided to push the guy left with me to a faster time.  I kept telling him to stick with me and keep working, that he would regret it if he didn't stay with me.  The poor guy was breathing hard and grunting and groaning and giving it everything, but I wouldn't let him quit.  We finished at 1:39:04.  

I talked to him afterwards and he was very excited about his time and grateful that I didn't let him ease up.  It felt good to help someone supersede their expectations.  It also gave me a lot of confidence that I may be able to get back into sub 3 shape by UVM since I really wasn't working at all at that pace.  

9 days till Boston! 

SpeedStar 4 Miles: 13.10
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.604.000.000.000.0030.60
Nike Free Miles: 8.50Addistar Ride2 Miles: 7.00SpeedStar 4 Miles: 13.10
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