Rhett

March 28, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Fast finish long run #4

As usual on these runs I am trying to simulate the race course on the faster parts of the run.  I ran up 5.5 miles at a comfortable effort, then ran back down at a comfortably fast pace trying to simulate mp.  I ended up being about 15 seconds per mile too fast, but it felt very comfortable.  Then I ran back up for 3 miles nice and easy and then turned around and ran back down at a fast hard effort for 4 miles.  AP for those 4 miles was 6:10 with the last mile in 6:00 flat.  I then ran back up really slow for 2 miles to cool down.  Total run 20 miles.  Elevation gain about 1800ft.

This is by far the best I have performed and felt on my fast finish long runs.  I feel like all the recovery I've built into this marathon plan is really helping.  Speaking of that.  I am going to start my recovery week early, because I will be skiing the next 3 days.  I'll probably sneak my speed work in on Monday that should be this Saturday even though that is offically the start of my 2nd recovery week. 

NB 1400v6 Miles: 20.00
Comments
From Burt on Wed, Mar 13, 2019 at 18:21:04 from 70.176.85.97

Nice. Have fun skiing. We just got back in town. Snow is pretty, but I can live without it :)

From Yasir on Fri, Mar 15, 2019 at 00:22:23 from 99.20.240.16

a very well thought out and to the point 20 miler nice work 15 second faster and felt good.

From Dan on Sat, Mar 16, 2019 at 19:42:46 from 104.178.66.147

Excellent run! I might take your tip on recovery days.

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
Lone Faithfuls
(need a comment):
Recent Comments: