Rhett

Week starting Nov 30, 2008

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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
20.229.000.004.400.0033.62
SpeedStar Miles: 26.62Cumulus Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.007.000.000.000.008.00

MORNING

Treadmill 1% incline

1 mile warm up 8:00

7 miles at marathon pace 6:50

No time for a good cool down except for the walk to the car.  Felt tired at the end, had to play mind games to keep going.

 

EVENING

30 mins on eliptical

 

SpeedStar Miles: 7.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

MORNING

Full body weights followed by 30 min eliptical

I'm going to start trying to do 2 workouts a day until Christmas.  It will be my way of avoiding the holiday weight gain.

 

EVENING

30 mins of pleometric jumps.  Felt good to do explosive leg exercises.

Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

MORNING

I did 6 easy  recovery miles this morning with 10, 10 sec hill sprints over the last mile.  Since I did my pleometric jumping last night I was a little worried I might be sore this morning, but my legs felt great, especially on the hill sprints. 

6 miles, 50:40, Avg pace 8:27

 EVENING

Jump rope, 25 mins

Cumulus Miles: 6.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.220.000.004.400.007.62

MORNING

It was a freezing 47 degrees this morning so I broke out the gloves before heading out into the dark.  I wanted to get some hill work in, so I did my 2 1/2 min repeats (11 after a 5 min warm up)  on a rolling big hills road.  I did 4.4 miles at 5k pace and 3.22 miles easy for a total run of 7.62 miles in 1 hour, avg pace 7:53.  After jump roping last night for the first time in a long time, I was again suprised that my legs felt great.  I guess I am in better shape than I thought, just fat.

EVENING

30 mins Plyometrics

SpeedStar Miles: 7.62
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

MORNING

Full body weights followed by 30 min eliptical.  Legs were a bit tierd, probably from last nights plyometrics so I only resistance of 8 on the eliptical instead of the usual 10.

EVENING

30 min stationary bike 20 min arc Trainer

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.002.000.000.000.0012.00

I find the treadmill a good place to do a progression run so I went to the gym with the intention of doing a 12 mile run increasing the speed by 0.1 mph every mile through 12 miles. I set the treadmill at 1% and started the first mile at 7.9 (7:35). Every mile I increased the speed. Mile 10 was 8.8 (6:48) and that was all I could do, so I did the last 2 miles as a cool down. I was dissapointed I had to bail on the last 2 miles, but it was a good run.

SpeedStar Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.229.000.004.400.0033.62
SpeedStar Miles: 26.62Cumulus Miles: 6.00
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