Rhett

December 22, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRhett's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

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, Mar 24, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.005.000.009.00

My schedule called for mile repeats this morning, but the thought of doing a full mile fast was intimidating today, so I decided to do Yasso's workout instead.  After a two mile warm up on the TM and some dynamic stretching, I programed the speed intervals to run at 6:00 pace and to walk at 3.3 mph and did half mile repeats with a minute walk break in between.  I did 10 of them and then cooled down for 1.25 miles for a total of 9 miles in 65:00.  It was a good confidence boost to do each one at 3:00 and still feel like I could do some more.  I hope Bart Yasso is right, that that means I can do a 3 hour marathon.

Specifics on my TM Yasso's repeats for my future reference.

TM @1% incline

2 mile warm up @ 7:30

Dynamic stretching

50 second walk @ 3.3mph

Switch to run speed @ 10 mph for 3:10

Repeat 10 times

1.25 coold down @ 8:00

SpeedStar 2 #2 Miles: 9.00
Comments
From timp on Wed, Mar 24, 2010 at 13:18:12 from 144.189.100.25

nice job!

From Andy on Wed, Mar 24, 2010 at 13:21:30 from 159.212.71.25

If you felt good after 10 repeats with a shorter break than Yasso recommends then you are in great shape.

From RivertonPaul on Wed, Mar 24, 2010 at 13:22:52 from 67.42.27.114

Good job. I think your rest intervals were less than Yasso suggests, which is a good thing. (Edited) Dang, Andy already beat me to the comment. He is much faster than I am these days.

From Kelli on Wed, Mar 24, 2010 at 13:23:46 from 71.219.89.155

Warm up at 7:30? That is my speed work.

Nice job on the Yasso's, I think he is right and you can do a 3:00 easy.

Do you always run on a 1.0 all the time? i do either that or a 2.0, but the 2.0 is seeming really difficult right now.

From Kathie on Wed, Mar 24, 2010 at 13:36:30 from 63.248.105.188

Great work Rhett I think you can do Sub three at Boston for sure!

From Rhett on Wed, Mar 24, 2010 at 13:56:45 from 74.41.249.102

I know Yasso calls for a quarter mile jog, but I figured since I was walking I'd do it a little shorter. I left it on the slower setting for 50 seconds since it takes a good 10 seconds to get the TM up to the faster speed.

Kelli, yes, I almost always run on 1% incline unless I'm trying to do hill work. Sometimes when I can't keep up the effort I drop it down to 0 incline.

From DonGardinero on Wed, Mar 24, 2010 at 14:23:09 from 75.162.97.133

Very nice, Rhett!!! I think you could go sub-3:00 at UVM.

From Kelli on Wed, Mar 24, 2010 at 17:33:14 from 71.219.89.155

There is only one time I drop it to zero, and that is about 3/4th of the way through your 1 minute on/1 minute off workout. It is just the little extra push I need to finish!

From Burt on Wed, Mar 24, 2010 at 18:40:20 from 206.19.214.144

One mile sounds intimidating? Whatever!

From Kerry on Wed, Mar 24, 2010 at 19:31:03 from 170.215.35.222

you are a STUD Rhett!

From Smooth on Thu, Mar 25, 2010 at 00:20:29 from 174.23.198.220

VERY SOLID Yasso's, Rhett! I hereby declare you're ready for Boston...all signs pointing to a sub-3 again!

From Mack on Thu, Mar 25, 2010 at 01:20:16 from 71.111.182.118

Great job Rhett. Sounds like the sub 3 is within reach.

From Teena Marie on Thu, Mar 25, 2010 at 13:22:18 from 174.52.45.85

You nailed that!!!! :)

Almost party time!!! :)

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: