| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 101.00 | 0.00 | 0.00 | 0.00 | 0.00 | 101.00 |
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| Hoka Clifton 8 Miles: 29.00 | Brooks Gohst Miles: 54.00 | NB 1500 V6 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 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.
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| Hoka Clifton 8 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 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.
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| Brooks Gohst Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
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| Hoka Clifton 8 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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.
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| Hoka Clifton 8 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 51 minute open water swim about 2 miles. I'm getting more comfortable with the lake swimming.
6 mile slow recovery run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 61 mile nice and easy bike ride to Newport Beach with Blake. We had a lot of fun!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
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| Hoka Clifton 8 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 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.
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| Brooks Gohst Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile walk with Doone. Legs feel pretty good after yesterday's long effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
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| Hoka Clifton 8 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 37 mile bike with a nice 6 mile 1200 ft climb near the end. It was a strong effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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.
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| Brooks Gohst Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy short run after a day of sight seeing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical and stationary bike for 30 minutes each then some stretching, rolling and core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 101.00 | 0.00 | 0.00 | 0.00 | 0.00 | 101.00 |
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| Hoka Clifton 8 Miles: 29.00 | Brooks Gohst Miles: 54.00 | NB 1500 V6 Miles: 12.00 |
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