Rhett

January 2023

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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
42.000.000.000.000.0042.00
Salomon Sense Pro 4 Miles: 23.00NB 1500 V6 Miles: 7.00Salomon Ultra Pro Miles: 5.00Brooks Ghost 14 #3 Miles: 3.00Inov8 G270 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

20 miles on the indoor bike then 6 miles on the trails.

My legs felt strong, rested, and healthy.  Hopefully they stay that way for a while, except maybe the rested part.

Salomon Sense Pro 4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour lap swim.  2550 m.  I'm still so much slower than I was earlier last year.  I guess I need to start doing some speed work to help with that.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I finally tried out the Zwift thing this morning.  It was fun.  I've got more to figure out still though.  18 miles.

Then 2 miles on the TM.

 

Did my first Zwift race tonigth.  It was fun!  10 miles.

NB 1500 V6 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minute swim. 1500 m.  It a warm up then 100 m repeats on the 2:30.

Zwift race:  11 miles.  Doing those races really pushes me to ride harder.  My average watts are significantly higher than when I just ride without Zwifting.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Not a good run!

I headed out on a beautiful morning for a nice long trail run. Immediately I noticed some discomfort in both calves but didn't think it was enough to cause a problem. I was cruising along enjoying my run when I tripped on a rock which sent me flying and slammed my right quad into a rock. Ouch! Pain!  Wait why aren't my AirPods working anymore. I did a quick check of the AirPods and they seemed fine. Oh wait a minute, I keep my cellphone in my right pocket when I run. I must have somehow powered off my phone. I pulled it out of my pocket and it was completely shattered with a huge indentation from the back penetrating all the way so the the front was bulging out. Okay, I'm 8 miles into a 17 mile run, my quad is aching and both calves are still a little off and I no longer have the ability to call anyone. Might as well continue on as it is only 1 mile further to continue the loop as it would be to turn back. About 3 miles later my right calf decided it had enough,stopping me from running. Now I've got 6 miles to go, I'm out n the middle of the desert and I'm reduced to a walk. I began power hiking for a while until the calf calmed down a bit and then with a very heal striking gait found a way to slow run the downhills and flats for the rest of the run. 
 

After finally making it home I went and bought a new phone. Bad news, I didn't have my iCloud backups on so I lost everything I had in my phone. Note to self, turn on the backups. By the time I got home from Verizon the I could barely walk. Both calves are in serious pain and my quad has a serious deep contusion, very painful to bed the leg and touching it is even worse. I don't think I'll be doing the group ride tomorrow. 

Salomon Sense Pro 4 Miles: 17.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

90 minute Zwift group ride averaging 172 watts/hour. Approximately 28 miles. My quad and calves were too sore to join the usual Saturday group ride. And was cold out there this morning. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 miles on Zwift. Did one race then one sprint workout. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minute swim with 6 x 200 m repeats, then a group training ride on Zwift, 42 minutes for 12 miles.

I did a16 mile Zwift race tonight while Doone was out.  It was a fun one! I'm getting better at it too, learning how do draft and other in game things that help.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

13 mile (52 minute) Zwift group workout.  It was a tough one with 5 hard pushes for 2 minutes and one 6 minute not quite as hard but killer for six minutes push at the end.  Then a 1 mile TM walk at a brisk pace.

I thought about doing a Zwift race this evening but decided to sit in the hot tub for a while instead.

 

NB 1500 V6 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

60 minute swim, 2850m.  I'm slowly improving on my swimming, hoping to get back to were I was last year when I did my IM.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

11 mile Zwift race. I'm getting faster at it and having fun!  Then I headed out for a slow trail run. Everything felt fine not even a niggle and I was moving along enjoying a pain free run when I suddenly felt a sharp pain in my lower right calf. I immediately stopped, turned around and walked back the 2 1/2 miles I had run. So sad, so frustrating because I have no clue why this happens or how to prevent it. I feel like I've tried everything short of not running. 
 

Later in the day I did some pilates. It was nice for my body. I need to get back in the habit of doing it regularly. 

Salomon Ultra Pro Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

35 mile group ride. I was feeling strong today and rode really well. 
Then I took a couple hour break and refueled before I did a 55 mile Zwift race. My legs are really sore right now. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

16 mile Zwift race.  Legs still a little tired from Saturday but it was fun.  Then I did pilates.

14 mile group workout tonight. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

60 minute swim session.  Warm up then 20 x 100  starting every 2:30 for a total of 2400 m.  I started getting slow at the end but I perservered and finished the workout.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After resting last night I thought I would get up and do a long ride on my indoor bike, instead I slept in and then hot tubbed for about half hour.  I guess my body just needed a break this morning.  I've got a few things to do tonight, but maybe I'll find time to work in a Zwift ride.

I had a CE course I needed to watch so I decided to double up and do a Zwift ride while watching it. Ende up getting in 26 miles. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Warm up then 10 x 200 m at 5 minutes for a total of 2400 m.  I'm heading to Utah to visit my parents after lunch today.  Not sure how much exercise I'll get in the next coupe days.  I am planning on taking my kids skiing Saturday though.  Hopefully I return in one piece.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I'm visiting my parents in Orem. I went to the gym with them. 
10 minute warmup on elliptical 

3 mile run on indoor track. 
30 minutes on indoor bike. 

Brooks Ghost 14 #3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I spent the day skiing with my kids. Had a blast. Returned without injury 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I just didn't feel like getting out of bed this morning, so laid there for a good hour thinking about it, then when I finally got up I only had a little time to exercise so I decided to do a quit TM run. I ran nice and easy for a mile when suddenly my right calf did the thing that makes me stope running.  So I immediately stopped and walked another mile then did some stretching.  It's so frustrating that my calves suck.  I wish I knew what to do about it.  I have tried everything I can think of to no avail.

Tonight I did a Zwift race. I did really well staying with the lead pack the whole way and then ending with a sprint.  My cylcing is really improving with Zwift.

NB 1500 V6 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I forgot my watch when I went to the pool this morning so all I know is that I swam for 65 minutes, just keeping it nice and steady and easy.  It was a nice long swim.  I need to start building my long swims up until I get to 90 minutes.  

6 mile Zwift race.  It was fast and furious.  I'm now in the B category so to keep up I have to go all in.  Luckily it was short because I was spent by the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

56 minute Zwift workout for about 18 miles.  Then 1 mile TM walk and some calf raises and stretching.

I was so tired all day tod ay.  Not sure why.  Tonight I just soaked in the hot tub for a while and it feel really good.

NB 1500 V6 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I woke up feeling well rested this morning, but unfortunately it didn't translate into a good swim.  After a warm up it did 20 x 100 m repeats on the 2:30, but I was so slow today.  Not sure why.  I finished the workout but the second half I was doing between 2:10 and 2:15 which is rather embarassing.  Less than a year ago I was doing this same workout keeping all 20 under 1:45.  Next week I'm going to start swimming 3 days a week.  Hopefully that will get me back to where I was.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Core work. 
15 mile Zwift ride. 
10 minutes jump rope. 
4 mile trail run. 
I made it through my run without hurting my calf!!! That was the number one goal today. Now hopefully I can start building mileage back up. 

Inov8 G270 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

33 mile ride with the Saturday morning group. 
 

Then 46 mile Zwift race I did well, hanging with the pack until about mile 28, then I cracked and had to ride the last 18 miles solo and slower. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm changing it up this week and am going to try and start swimming 3 times per week, so I swam today.

Warm up then 10 x 200 m.  I was keeping a good pace for the first 6 but the last 4 were slow.

13 miles Zwift races. Rode hard but was at the back of the pack. Category B is way harder then C. 
Then did some calf raises and 10 minutes jumping rope. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I was excited to run this morning.  After some calf stretches and raises I started on the TM running easy, about a half mile in I could tell my right calf still wasn't right so I walked another half mile and then did pilates for half an hour.  

I definitely stopped way earlier than I usually do, but I could tell it wasn't right and that if I continued then I'd be limping around the rest of the day.  One of these days my claves are going to be 100% again.  Today wasn't that day though.

NB 1500 V6 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
42.000.000.000.000.0042.00
Salomon Sense Pro 4 Miles: 23.00NB 1500 V6 Miles: 7.00Salomon Ultra Pro Miles: 5.00Brooks Ghost 14 #3 Miles: 3.00Inov8 G270 Miles: 4.00
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