Rhett

Ironman 2021 World Championship St. George

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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

 

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Miles:This week: 14.00 Month: 28.00 Year: 925.00
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: 371.00
Hoka Clifton 8 Lifetime Miles: 288.00
Brooks Ghost 14 Lifetime Miles: 110.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
77.000.000.000.000.0077.00
Hoka Clifton 8 Miles: 33.00Brooks Gohst Miles: 23.00NB 1500 V6 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Long travel day home from London.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles easy.  I was surprised how good I felt after being awake and traveling for almost 24 hours yesterday.

Hoka Clifton 8 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

22 mile bike.

Felt good to get back on the bike.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

27 minute lake swim.  I was a bit slow and out of rhythm this morning, but I got it done.  It was a good last swim before race day.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 mile easy run with a guy named Jason from Havasu that is volunteering at tomorrow's Ironman. 

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Race: Ironman 2021 World Championship St. George (13 Miles) 04:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Ironman World Championship St. George 

The day started bright and early with a 4:25 am shuttle ride to Sand Hollow Resivior. Blake went with me. We sat in the bleachers and watched the sunrise then at 6:15 the professionals began their swim. I was really nervous. Eventually I had to go get ready and my wave began around 7:20. It took me a good 10 minutes to find my groove in the swim but once I had a nice rhythm it went quickly and I was out of the water in 1:17, faster than I anticipated. 
 

I transitioned to the bike and was feeling really good, just trying to keep it at an easy effort. I felt pretty good throughout the ride. I had ups and downs but mostly did well with my hydration and fueling. Right near the end on the final downhill, my head and limbs started tingling and I had to fight to keep my focus. 
 

In the transition area I knew I was in trouble. I was light headed but after about 20 minutes I headed out walking. After a couple miles walking I started feeling better and began to run the downhills. My legs were fine but my stomach was queezey. Then I started throwing up about mile 6. By mile 10 I couldn't walk straight so I stopped. A nice guy named Wayne helped me out and eventually I began walking with him again. He walked with me a few miles and Blake met us as well. When I got to the end of the first loop at 13.1 miles I knew my day was over. 
 

13.1 miles short of finishing, but I gave it all my body would allow. 

Brooks Gohst Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 mile solid effort run.  Legs felt fine. It was good to run again.

Then I did some upper body weights and core.

Hoka Clifton 8 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights and core.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy run, really keeping it easy slower than 9 minute pace, then 5 hill sprints at about 70 to 80 % effort, then cooling down nice and slow then a few strides to end a 5 mile run.

Upper body weights and core in pm.

NB 1500 V6 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 mile swim in lake without my wetsuit for the first time this year.  I was a good 5 minutes slower than normal compared to with my weitsuit. They really do make a difference.

Lower body and core work in pm.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

3 miles really easy out, then 2 miles back at tempo pace (avg. 6:34), then 1 mile cool down for a total of 6 miles.

Upper body weights and core in pm.

Hoka Clifton 8 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

2 mile lake swim without wetsuit.  Was a bit faster than my swim Tuesday.  It was a lot calmer on the lake today as well which probably helped.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Did my annual blood test this morning and had to be fasting so I just did some stretching and core work. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles trying to keep it nice and slow. 
I have a few months to work on base miles so I'm going to try and keep a large majority of my miles at 9 minute or slower pace and then throw in a few sprints and a couple miles of tempo here and there. 

Hoka Clifton 8 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I'm doing so well with my slow easy miles and actually starting to enjoy running slow.  I did throw in 5 x 0.1 mile hill sprints during the run, but all the rest was around 9:30 minute pace.

NB 1500 V6 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It was a nice calm morning for a swim and bike.  1 mile swim in the lake, getting faster without the wetwuit.  Then 10 mile bike through SARA Park, pushing hard.  

It was my first ride since the IM.  Felt good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 mile run, nice and slow except for miles 4 and 5 at an avg pace of 6:30.  

Last night I did some upper body weights and core work.  Hoping to get in lower body tonight.

Did lower body and core tonight.

Hoka Clifton 8 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had my annual physical with the doctor this morning before work.  All good!!!

But I didn't get to exercise before work.  I did upper body weights and core work tonight while watching some continuing education.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 mile run

First 7 at a long slow effort.

Last 3 at mp effort.

Felt pretty good.  My mp is a long way from where I want it.  Luckily I have 5+ months till race day.

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

33 mile bike and some upper body weights and core. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

6 mile run with 5 hill sprints. Then a mile walk with Doone. Then some lower body and core work. 

NB 1500 V6 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 mile swim.  The lake was perfect glass this morning.  

10 mile bike.

Upper body weights and core in the evening.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
77.000.000.000.000.0077.00
Hoka Clifton 8 Miles: 33.00Brooks Gohst Miles: 23.00NB 1500 V6 Miles: 18.00
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