Rhett

January 2022

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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:

21 marathons (2 DNFs)

6 Bostons (2007-2011, 2017)

3 Half Ironmans

1 Ironman (DNF at mile 13.1 on run)

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!

Run healthy and far.

UPCOMING RACES

Nov 12, 2022- Big Bear Marathon 

Apr 22, 2023- Texas Ironman

Long-Term Running Goals:

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

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Miles:This week: 14.00 Month: 93.00 Year: 885.00
Salomon Sense Pro 4 Lifetime Miles: 261.00
Salomon Ultra Pro Lifetime Miles: 352.00
NB 1500 V6 Lifetime Miles: 167.00
Adizero Pro Lifetime Miles: 43.00
Brooks Gohst Lifetime Miles: 353.00
Hoka Clifton 8 Lifetime Miles: 288.00
Brooks Ghost 14 Lifetime Miles: 88.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
82.000.000.000.000.0082.00
Hoka Clifton 8 Miles: 27.00Salomon Ultra Pro Miles: 24.00Brooks Gohst Miles: 18.00Salomon Sense Pro 4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Happy New Year!!!

Crazy windy outside so I just stayed in and did my PT

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

60 minute pool swim...getting faster!

PT. One of these days my calf will be 100%

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

15 mile bike...really, really cold!

Did my PT work tonight and my calf felt great.  Maybe I'll try a short run in the morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

60 minute swim. Kept it nice and easy but I still was faster than any of my recent swims!

1 mile TM run!!!!! Yay. I ran and my calf felt perfectly fine.  Maybe I'll try another 1 mile run tonight as part of my nightly PT.

Did my PT and ran another easy mile on the TM.  Calf still felt good.  Hopefully tomorrow it will still be fine.

Hoka Clifton 8 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took a rest day but still did my PT

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 mile trail run. My longest run in months. It was slow but my calf seemed ok even though my hammy was still uncomfortable. 
Then I went to my PT appointment. I had one spot on my calf that was bothersome so she needled it. Also she worked my hammy pretty good. 
Then I swam for 1 hour, once again my fastest 1 hour swim. It is going to be hard to keep getting faster every time in the pool. I'm guessing this next week I'll start to plateau. 

Salomon Ultra Pro Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Both my calf and hammy felt really good today. I rode 48 miles on my bike.  Usually my hammy hurts at the insertion point with my glute but it didn't bother me today. It was a really good ride for me. Things seem to be turning the corner with my injuries. 
 

PT work with extra stretching and massage gun. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

1 hour swim.  As suspected I leveled off righ about the pace I swam at Friday. Then I followed it with a 2 mile TM run, which was great becasue neither my calf nor hamstring bothered me.  I'm so excite!!! I guess that needling Brittnay did Friday really worked.  I could tell something different happened this time when she stuck it into the aggrivated spot I felt a sharp pop.  Hopefully that broke up whatever it is that has been causing my issues.

Did my PT work while watching the college football national championship.  

Hoka Clifton 8 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

19 mile ride, not quite as cold as it has been, but still cold.  I could tell my legs felt stronger this morning and I was a couple minutes faster than I have been lately on the same ride.  

Then 2 mile TM run.  Calf still felt perfect!!! I could sence a bit of tightness in the hammy but nothing to bothersome.

PT work.

Brooks Gohst Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Swim: 10 minute warm up then 100 m repeats on the 2:30 for 1 hour.

2 mile TM run.  Running is felling better and better!!!

PT in the evening.

Hoka Clifton 8 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

 

Same as Tuesday.

19 mile bike, which actually took exactly the same amount of time to the second.

2 mile TM run.

I think my calf is finally cured.  My hammy is still tight though so still have work to do with the PT.

PT watching TV

Brooks Gohst Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 trail miles, first half in the dark. 
 

PT appointment. She did needling with electronic stimulation in my hammy. Calf still feels perfect!

1 hour swim nice and easy. 2950 meters. 

Salomon Ultra Pro Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

33 mile bike on a windy morning. I used aerobars this morning for the first time in a long time. I was a bit faster but my shoulders got tired being down in the aerobars so I stopped at 33 miles then did a 6 mile TM run. 
 

Did a lot of stretching throughout the afternoon and evening while watching football. 

Hoka Clifton 8 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

1 hour swimming nice and steady followed by 3 mile TM run. Feeling better than I have in months! I hope it stays that way.

I'll get my PT work done tonight watching the final wild card game. Hopefully it's a good one.

Brooks Gohst Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I readjusted my aerobars to a mor comfortable position which I loved this morning and it made me a bit faster than normal, but now I've somehow pinched my gear shifting cable and I can't shift to all my gears.  Guess I'll have to take the bike in and get professional help.  Anyways, I rode 20 miles with 1300 feet vert.

Then I ran 3 miles on the TM.  My calf still feels 100% and my hammy felt better today than it has since I strained it, I'd say 90%!!!!

My nightly PT work is starting to pay off.  I'll get some more done tonight.

Hoka Clifton 8 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Swim:  500 m warm up, then 24 x 100 m at 2:30.

3 mile TM run

Tonight, more PT work.  So, so close to being 100%!!!  But then again, is anyone ever really 100%?

Brooks Gohst Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

19 miles cycling with aerobars fully functional.  I had to have the guys at the shop put them on properly for me so my gear cables aren't pinched and I can no use all my gears with the aerobars.  I was about 4 minutes faster today on my usual before work ride that I've been doing for a while. Yay! Magic of aerobars I guess. Or maybe I'm getting in better fitness???

Then 3 mile on TM at a decent pace this morning.  I felt good to let my legs run, but I did feel a tiny little something in my calf after I was done.  I'll monitor that closely.

More PT work tonight, especially on that calf.

Hoka Clifton 8 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 mile trail run. It was my longest run since May and I could tell that my running fitness is lacking.  
 

65 minute swim which ended up being exactly 2 miles. I'm hoping to get to where I can do 2 miles in 60 minutes but I'm really happy where my swimming is right now. 
 

I moved literally a ton of rock doing landscaping. My back was not happy with me by the end. 
 

PT work in the evening. 

Salomon Sense Pro 4 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

55 mile ride on a crazy windy morning. Boy do I hope it is not windy on race day. It is so much tougher both physically and mentally. 
 

PT work while watching playoff football. I think my body needs a good hot tub soak tonight.  Good thing tomorrow is Sunday because I need a rest day. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

60 minute swim.  I would have sworn I was swimming faster today, but I was just right at my usual pace.  Kind of dissapointing but at least I felt easier.

Then 4 miles nice and easy on the TM.  Calf felt great, hammy was a bit tight.

PT and a good hot tub soak tonight.

Brooks Gohst Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Boy did I feel good this morning!

24 mile ride at a faster pace than usual but with what felt like the same amount of effort.  Then 4 miles on the TM at a comfortable pace which ended up being exactly 8 minute miles.  I know that doesn't sound fast, but I've been doing my TM runs after swimming or biking closer to 9 minute miles.  Maybe my fitness is taking a turn for the better.

Tonight PT and another good hot tub soak.

Hoka Clifton 8 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Swim:  10 minute warm up then 24 x 100 m at 2:30 minutes.  I was able to do them faster today!!!

TM 4 mile run really slow.

Brooks Gohst Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

24 mile bike felt good but not as great as Tuesday, followed by a solid but comfortable 4 mile TM run.

Hoka Clifton 8 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 mile trail run really slow. No calf issues, very slight hammy tightness. 

went PT. Had some deep tissue work, needling, and stretching. 

70 minute slow steady swim. Made it 3400 meters. 400 short of IM distance. 

Salomon Ultra Pro Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2.5 mile hike with the youth from church. Climbed Table Top. 
 

66 mile ride. I was definitely faster than usual today!  I think my fitness is improving and I was was trying a new gel that they say absorbs easier so you can take it more often and keep your energy up. I took it every 20 minutes and it seemed to work well without making my stomach upset. 
 

Next week will be a recovery week. 

Salomon Sense Pro 4 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Starting a well earned recovery week.  It is exciting to see my progress since the begining of the year. And I'm starting to get that feeling like I could go forever.  From past experience I know that is when I need to take an easy week or I'll end up injured.  Hopefully this upcoming easy week will set me up for improvement in the weeks to come.

30 minute swim

2 mile TM run.

Did my PT tonight along with some core work

Hoka Clifton 8 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
82.000.000.000.000.0082.00
Hoka Clifton 8 Miles: 27.00Salomon Ultra Pro Miles: 24.00Brooks Gohst Miles: 18.00Salomon Sense Pro 4 Miles: 12.00
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