Rhett

April 2022

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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

 

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Miles:This week: 0.00 Month: 53.00 Year: 554.00
Salomon Sense Pro 4 Lifetime Miles: 255.00
Salomon Ultra Pro Lifetime Miles: 352.00
NB 1500 V6 Lifetime Miles: 147.00
Adizero Pro Lifetime Miles: 43.00
Brooks Gohst Lifetime Miles: 233.00
Hoka Clifton 8 Lifetime Miles: 215.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
101.000.000.000.000.00101.00
Hoka Clifton 8 Miles: 29.00Brooks Gohst Miles: 54.00NB 1500 V6 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I started the morning with a sunrise swim in the lake. It took me a few minutes to mentally find my groove in the deep murky water but then I settled in and had a great swim. My gps said I went 1.5 miles. I think it was more like 1 mile though. 
 

Then I did a long ride. It ended up being 100 miles at an average pace of 19.3 mph. I didn't think I was capable of going that fast for that far. I did stop about 10 miles short of my plan because I was out of fluid and when I stopped to refill I just decided to end my ride. 
 

Then I did a 1 mile run just to get used to the feeling of running after a long ride. I just ran easy, but it was 7:45. 
 

I really felt strong today and still feel good after finishing. 

Hoka Clifton 8 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Long slow run on very tired legs from yesterday's bike ride. I tried to just keep moving at an easy effort. Cardiovascularly it felt easy but muscularly my legs felt really heavy. I did finish strong with the last 2 miles under 8 minutes. 

Brooks Gohst Miles: 18.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

4400 m swim in just under 90 minutes. Then 6 mile run at AP 8:11

Felt pretty good this morning especially since I have been battling a cold for the last 4 days.  Hopefully that will go away quickly.

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

37 mile bike.  I started kinda lethargically but then finished with a long hard climb faster than I have ever done it.  

3 mile run with 5 x 0.1 m hill sprints.

My cold is still kind of kicking my butt.

NB 1500 V6 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I was feeling run down this morning so I slept in and skipped my swim and only did a run.  I did 10 miles which started off feeling really tough, but then improved as it went along.  AP 8:15

I have the slightest twinge in my left calf.  I hope it isn't anything that is going to get worse.

Hoka Clifton 8 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was really tired when I started my ride this morning and the stiff breeze out of the north didn't help much as I rode into it.  By the end I felt better, but needless to say, it wasn't one of my faster training rides.  46 miles at 16.9 mph with 2300 ft elevation gain.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

51 minute open water swim about 2 miles. I'm getting more comfortable with the lake swimming. 
6 mile slow recovery run. 

Brooks Gohst Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

61 mile nice and easy bike ride to Newport Beach with Blake. We had a lot of fun!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Solid swim this morning.  10 minute warm up then 24 x 100 m repeats all under 145, averaged 1:41.  Then 6 mile run nice and easy.

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

I was totally not with it this morning mentally or physically.  I couldn't seem to get all my bike gear together and then once I finally got out there about 5 miles into the ride I realized I wasn't wearing my helmet, so I just returned home and called the ride done at 10 miles.  

Then I did a 3 mile run with 5 x 0.1 mile hill sprints.  The whole thing was lethargic.  Maybe I should have just stayed in bed this morning, but I already took a rest day on Monday so I just did what I did.  Hopefully I'm feeling more normal tomorrow.

NB 1500 V6 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minute open water lake swim on a chilly 55 degree morning. The water was furtunately warmer than the air.  It was my first open water swim of the season that I didn't go through mental struggles of why I was out there and how much I really didn't want to do it.

My GPS doesn't work too well when doing open water swimming.  I think it was about 2 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I have a PT appointment at 11:00 this morning and I wanted to get in a long bike/run so I started at midnight. I rode 100 miles which took 5 hours 33 minutes plus stopped time. Then I got out the door a little before 6:00 for a 20 mile run which went great through 16 miles then I started getting slower and slower until I was reduced to a walk fo the last 2 miles. For some of the middle miles I was doing a run 4 minutes then walk 1 minute routine which seemed to work nicely and kept me right around 9 minutes per mile. I think I will employ that strategy from the start of the run on race day to try and avoid the dreaded bonk. 

Brooks Gohst Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile walk with Doone. Legs feel pretty good after yesterday's long effort. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I considered doing a swim then run, but decided it would be nice for my legs to get another day's rest after Friday's long bike/run, so I did a long open water swim this morning...1 hour 15 minutes, approximately 3 miles.  It was really nice and enjoyable.  I think I've overcome the mental part of the open water swimming and am now really starting to enjoy it more than the pool, not having to turn every 25 meters.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

25 mile bike ride pushing the pace then 6 mile run also pushing the pace.  Felt good to go a little faster. Legs seem to be recovered from Friday's effort.

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

Today was my first lake swim when the water was choppy from the wind.  It wasn't horribly choppy, but enough that at the beginning I kept enhaling water when I looked up to spot.  Eventuaully I got the hang of swimming in the chop though.  It was good practice incase it is windy on race day.  It did slow me down a bit though.  53 minutes for approximately 2 miles.

3 miles with 5 x 0.1 mile hill sprints.  Felt strong.

NB 1500 V6 Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

37 mile bike with a nice 6 mile 1200 ft climb near the end.  It was a strong effort.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Started the morning with a swim. After 10 minute warm up I began my 100 m repeats around number 12 my times started dropping significantly. I did a few more to see if I could get it back but only got slower so I cut the workout short. 
 

Then I went out for a run which I also cut short at 10 miles since I just wasn't feeling it. I guess my body is tired.  Good thing I am in my first week of taper and next week will be even less work. 

Brooks Gohst Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

70 miles on the bike.  Rode stong even in the wind. 18.8 mph. 
Last longish ride before the IM. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

When I woke up this morning I felt a tightness in my left calf even before getting out of bed.  It's weird, especially since I haven't run since Friday and wasn't feeling anything when I went to bed last night.  I was planning on swimming and then going for a run, but with my calf feeling off I just did a long lake swim about 3 miles lasting 75 minutes.  Hopefully my calf will feel normal tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Calf felt better this morning, but I decided to be careful and just bike this morning.

37 miles with a long 6 mile climb at the end which I did a couple minutes faster than I have ever done before!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

53 minute lake swim with a little bit of chop from a light wind.  Then 3 mile run with 5 hill sprints.  Calf felt fine.  Hopefully it will remain that way!

I'll be traveling through the night tonight so likely will not get in any exercise tomorrow.

NB 1500 V6 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Some cardio in the hotel fitness center to activate my muscles a bit after a long night's travel to London. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy short run after a day of sight seeing. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Elliptical and stationary bike for 30 minutes each then some stretching, rolling and core. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
101.000.000.000.000.00101.00
Hoka Clifton 8 Miles: 29.00Brooks Gohst Miles: 54.00NB 1500 V6 Miles: 12.00
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