Rhett

December 21, 2024

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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

to Ukraine's Armed Forces

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

Wed, Dec 09, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
6.20	0.00	0.00	2.80	0.00	9.00

I was reading my new Runner's Wold and the "on off" workout pesented by some super fast chick caught my eye, so I thought I'd give it a try today. The way it works is, you run really fast for 1 min. then jog for 1 min. Repeat 10 to 20 times.

TM 1%

2 mile warm up at 8:00

on off repeats: first 5 switching between 12.0 and 6.0. I then decided that was too fast. Next 10 switching between 11.0 and 5.5. That was a much better speed. I can't believe people run marathons at a faster pace than I was doing those first 5 repeats.

4.2 miles cool down at 8:00

30 minutes Jumping and then some core work.

SpeedStar 2 Miles: 9.00

Comments

From Mack on Wed, Dec 09, 2009 at 15:05:06 from 71.111.182.118

I can't believe a "jog" for you is 5.5 on the TM. That's clipping along at a pretty brisk pace for me. But just wait, in time it will be a jog for me too!

From Smooth on Wed, Dec 09, 2009 at 15:20:04 from 174.23.201.210

Hey Rhett, NICE 1 min up 1 min down workout! I remember that was Canyon's (Marcie) favorite workout. I did my own version of it this morning.

Yeah, I'm with Mack. 1 min at 12 is INSANE!!! But so is running 10 repeats @ 11! INCREDIBLE!!! I have said it before and I'm still sticking to my story: your warm up and cool down pace is my 5K race pace!!!!! Good gravy!!! :) :) :)

From Sandy Dune-Howard on Wed, Dec 09, 2009 at 16:12:41 from 90.201.147.153

Rhett, that is one of my fav workouts when Im training for 10ks and half marathons. is that mph ??

speed endurance work out its great really kicks in doesnt it...... I think mine was 15 x 1 mins with 1 mins recovery and working up to doing 20 x 1 min repeats all at 12mph well except the recovery minutes LOL

great workout and well done :-)

From Kathie on Wed, Dec 09, 2009 at 17:14:44 from 63.248.105.188

Holy Cow...I am going to try that, not at those speeds of course.

From Rhett on Wed, Dec 09, 2009 at 18:29:37 from 216.67.211.250

Kathie, it was a great workout. I'm still feeling it in my lungs this afternoon.

Sandy, yep that is mph. What you said there is my goal... to be able to do 20 x 1 min at 12mph. It may take a few months, but I think I'll get there.

From Teena on Wed, Dec 09, 2009 at 20:00:54 from 174.52.45.85

KILLER workout!!!

I saw that article ... I want to try so bad but don't dare yet. I can not miss out on Boston again!!!

From Kelli on Wed, Dec 09, 2009 at 20:16:20 from 71.219.71.229

12????? I ran at 10 today for 1/10th of a mile and thought I would die. WOW!

From Andy on Wed, Dec 09, 2009 at 23:19:15 from 198.60.114.178

I need to find the motivation for some lung burning workouts. Nice work!

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