| 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 | | 77.00 | 0.00 | 0.00 | 0.00 | 0.00 | 77.00 |
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| Hoka Clifton 8 Miles: 33.00 | Brooks Gohst Miles: 23.00 | NB 1500 V6 Miles: 18.00 |
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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 |
| Long travel day home from London.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy. I was surprised how good I felt after being awake and traveling for almost 24 hours yesterday.
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| Hoka Clifton 8 Miles: 5.00 |
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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 |
| 22 mile bike.
Felt good to get back on the bike.
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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 |
| 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 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 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 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.
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| Brooks Gohst Miles: 13.00 |
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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 |
| 6 mile solid effort run. Legs felt fine. It was good to run again.
Then I did some upper body weights and core.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lower body weights and core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 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.
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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 |
| 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 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 |
| 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.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 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 |
| 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 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 |
| 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.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
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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 |
| 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 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 |
| 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.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 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 |
| 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.
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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 |
| 33 mile bike and some upper body weights and core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 mile run with 5 hill sprints. Then a mile walk with Doone. Then some lower body and core work.
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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 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 77.00 | 0.00 | 0.00 | 0.00 | 0.00 | 77.00 |
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| Hoka Clifton 8 Miles: 33.00 | Brooks Gohst Miles: 23.00 | NB 1500 V6 Miles: 18.00 |
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