Rhett

Week starting May 15, 2011

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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
37.905.000.000.000.0042.90
Addistar Ride2 Miles: 16.00Nike Free Miles: 10.90SpeedStar 2 #2 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles on another beautiful morning

Calf was a bit tight to start the run then loosened up and the started to get a bit sore at the very end of the run.  Hopefully it will be good to go for a harder run tomorrow.

Addistar Ride2 Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My calf was a bit sore yesterday, so I was hesitant to run this morning.  I finally decided not to run, but to give it a good workout at the gym.

10 min elliptical warm up

30 minutes stairs- 3 minutes run/ 2 minutes walk, repeat 6 times. (To me this is an equivalent effort to doing 800m repeats.  By # 6 I was done!)

20 minutes stationary bike

Calf did not bother me this morning.  I'll go for another run tomorrow.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.900.000.000.000.0010.90

Another amazing morning!  The weather is not supposed to be this cool at this time of year in Havasu, but I'll take it.

Progression run:

4 miles warm up

7:21, 7:15, 7:05, 6:47, 6:18, 5:53

0.9 mile cool down

Total Run 10.9 miles

My best run I've had in a long time!!!

Nike Free Miles: 10.90
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core

20 minutes stairs- 3min run/ 2 min walk (4 sets)

Core

20 minutes stationary bike 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.005.000.000.000.0016.00

5 mile warm up- had to keep slowing myself down 

4 miles mp- I have decided to change my mp to 7:27 to go for a 3:15 (a 5 min BQ) at UVM. I had a hard time finding the pace... kept going too fast then too slow.  Ended up being closer to 7:20 per mile

1 mile easy

2 miles that I tried to run faster than mp.  1st mile no problem then I ran out of fuel on the next mile.  I simply did not carb up enough yesterday.  I had already taken one gu on the run.  I took the other one I had so I could make it home without a complete crash.  

4 miles recovery pace... just forcing my body to keep going in its fuel depleted state.  It wasn't fast or pretty, but I made it home.  The best news is my calf didn't bother me at all during the run.

Total run 16 miles- AP 7:57 

SpeedStar 2 #2 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 mile recovery run.

Addistar Ride2 Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
37.905.000.000.000.0042.90
Addistar Ride2 Miles: 16.00Nike Free Miles: 10.90SpeedStar 2 #2 Miles: 16.00
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