| 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 | | 38.00 | 0.00 | 0.00 | 0.00 | 0.00 | 38.00 |
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| Brooks Ghost 14 Miles: 11.00 | Hoka Clifton 8 Miles: 6.00 | NB 1500 V6 Miles: 6.00 | Brooks Ghost 14 #3 Miles: 15.00 |
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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 |
| 30 minute swim followed by 3 mile lake side run. It was a nice morning and it felt good to start the day with a little exercise after taking last week off mostly.
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| Brooks Ghost 14 Miles: 3.00 |
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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 slept in a bit this morning which felt nice, then I got in a 20 mile Zwift ride.
The missing plates from my new cable/smith machine should arrive today. Hopefully I can finish getting it mostly put together tonight.
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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 used my new weight machine today to get in a nice upper body and core workout.
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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.
I think my glutes may be sore tomorrow.
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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 |
| 30 minute swim at a really good pace for me even though I kept having to stop briefly and adjust my googles because they were leaking.
Then a 3 mile run by the lake and channel.
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| Hoka Clifton 8 Miles: 3.00 |
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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 |
| 13 mile Zwift workout ride.
Upper body weights.
Core
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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 with a little stretching and some core. Then did some light lower body cable work. Then did 1 mile on the TM with five 20 second sprints. That got me breathing hard! Then did some heavier lower body work on the smith machine. I mixed in core work throughout and finished with some core work as well.
Evening Zwift workout ride. It was a tough one. I almost didn't finish the last 2 hard efforts but I dug deep and made it though. 14 miles
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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 |
| 30 minute swim followed by 3 mile run. I felt like I was swimming and running faster than I actually was, but I did maintain a decent pace on both.
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| Brooks Ghost 14 #3 Miles: 3.00 |
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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 |
| Upper body weights and core.
Feeling more ripped than I have in a long time.
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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 |
| Warm up with 4 mile Zwift ride.
Lower body weighs.
Core
1 mile TM run with 5 20 second sprints.
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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 |
| 32 minute open water swim. First lake swim of the year without the wetsuit. It was a bit chilly at first but then I warmed up. I'm definitely a bit slower without the wetsuit as well.
Then 6 mile run through Rotary Park and along the channel.
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| Brooks Ghost 14 #3 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 started the morning with a nice Zwift workout totaling 27 miles while watching some EPL.
Then I had to go to a thing with Lane's swim team where Lezak the Olympic swimmer talked with the kids. It was pretty cool.
Then I got in an upper body and core workout in the afternoon while I spoke with Chase on the phone through the AirPods.
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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 tried to warm up on my indoor bike, but it wasn't working correctly and just spun super easy and I couldn't control the resistance. I unplugged it and am going to put new batteries in the power meters and see if I can make it work tonight.
Then I did lower body weights with a 1 mile TM run with five 20-second runs mixed in and some core work.
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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 going to get up early and do track work with the running club, but I didn't sleep great last night, so I slept in a bit and did my normal Tuesday morning routine.
1 mile lake swim
3 mile run by the lake.
My swim was very solid this morning. I think I may actually be improving as a swimmer.
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| Brooks Ghost 14 Miles: 3.00 |
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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 |
| Started the morning with pilates. First pilates in a while. It felt nice.
Then upper body weights.
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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 |
| 3 mile zwift warm up ride.
Light lower body weights.
TM 1.25 miles easy with a 20 second sprint every 2 minutes x 5.
Heavy lower body weights with core mixed in.
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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 got up early since I had to leave for Vegas at 7:30 this morning. I had time for a 1 mile lake swim on a choppy morning and a 3 mile run at a faster clip than I have been running.
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| Hoka Clifton 8 Miles: 3.00 |
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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 |
| 25 mile Zwift ride then upper body and core.
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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's my 52nd birthday today. When I woke up this morning I thought about just staying in bed for a while but after laying there a few minutes I got up and headed down to my gym. I did take it easier than normal today which felt nice. I started with 30 minutes of pilates then did a lighter version of lower body weights then usual.
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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 |
| I joined up with the local running club for track work this morning. Most of them just wanted to take it easy today but Tommy did 3 x 400 m at a good clip with me after having done a couple miles warm up and then we did a little cool down for a total of 5 miles.
After I went down to the lake and did my normal swim. My googles fogged up though and I overshot my finish so I swam maybe a quarter mile farther than usual so I'll call it 1.2 miles.
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| Brooks Ghost 14 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 |
| 11 mile zwift workout ride
Upper body weights and core.
I was feeling a bit tired this morning so didn't lift as heavy as I usually do.
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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 |
| 10 minute warm up on indoor bike, 3 miles.
Lower body weights
Core
10 minute TM run with five 20-second spints, 1.25 miles.
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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 |
| 2 mile wavey swim. I'm getting better at swimming in the choppy waves on windy days. It's actually kind of fun even though it is more challenging.
6 mile run by the lake.
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| Brooks Ghost 14 #3 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 |
| 3 mile warm up on indoor bike. Then upper body and core.
It was an easier day than usual since we are in Phoenix for Memorial Day weekend, just relaxing and playing at a Resort with Cade and Lane.
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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 fun weekend as a family in Phoenix. We had to check out by 11 this morning. I thought about exercising but then just relaxed instead. After eating like crap all weekend I'm ready to get back to eating healthy again.
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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 had my annual physical this morning so wasn't able to exercise.
This evening I did lower body and core work and 10 minutes on the TM with 5 20-second sprints thrown in then did an hour Zwift ride with Blake, 24 miles.
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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 |
| Upper body weights and core this morning. I thought about swimming but yesterday there were reports of an alligator in the lake. Now their saying they don't think it was an alligator. I sure hope not.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 38.00 | 0.00 | 0.00 | 0.00 | 0.00 | 38.00 |
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| Brooks Ghost 14 Miles: 11.00 | Hoka Clifton 8 Miles: 6.00 | NB 1500 V6 Miles: 6.00 | Brooks Ghost 14 #3 Miles: 15.00 |
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