Rhett

Week starting Nov 29, 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:

Click to donate
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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
28.106.000.000.000.0034.10
Addidas Bostons Miles: 23.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.600.000.000.000.007.60

I woke up not feeling quite right this morning, so I decided to do a recovery run instead of my normal mp run.

7.6 miles, 1 hour, random inclines and speeds (max 4%)

 

Addidas Bostons Miles: 7.60
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

It's December!!!!  The last 6 weeks have been amazing for me as far as training and fitness improvement have gone.  It has been wild how fast I've been able to get my running legs back after such a long time off.  I am now a true believer in cross training especially during an injury.

Now December is hear and over the last few days, with the holiday, my eating has been poor, and I don't feel as great as I did a week ago.  I slept in this morning only giving me time to do weight training and core work at the gym this morning.  While doing my work out, I decided to bring back the December 2 a days that I did last year to help me get through the holiday season.  I will start them today and hopefully will keep my weight and fitness in check through the new year when my official Boston training begins.

I just wanted to call my shot here on the blog, because I know if I post it here I will follow through with it. 

PM

I enjoyed my first 2 a day. 

Stair speed intervals for 30 minutes--4.5 mile running equivalent according to the machine

1 mile cool down at 8:00

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.506.000.000.000.008.50

AM

I planned on running mp (6:40) as long as I felt comfortable on TM at 1% incline.

Unfortunately I never really felt comfortable with that pace this morning, so I called it quits after 6 miles and switched to an EZ pace at 8:00 for the last 2.5 miles.

Total run 8.5 miles, 1 hour.

 

PM

30 minutes on the stationary bike doing progressively harder intervals.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

AM

1 mile warm up on TM 1% @ 8:00

Lower body weight training

30 mins stair speed intervals-- 4.5 mile equivalent

 

PM

Upper body weight training, Core work, 10 minutes jump rope

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM

Long SLOW run.  I was almost a min per mile slower on this 16 miler than I was last Friday on my 20 miler.  Guess 2 a days are slowing me down.  They'll pay off in the end though.

16 miles, 2:14:00  AP 8:23    Outside rolling hills.

PM

20 mins of exercises from Brain Training for Runners 10 mins jump rope

Addidas Bostons Miles: 16.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour upright stationary bike watching College Game Day

I probably won't do a second work out on Saturdays.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.106.000.000.000.0034.10
Addidas Bostons Miles: 23.60
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