Rhett

June 2021

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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

2 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

May 22-My 50th birthday. Jemez Mountain 50 miler

November 13-Big Bear Marathon 

May 7, 2023- Ironman St. George 

Long-Term Running Goals:

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 22.00 Year: 1014.00
Pegasus 35 Lifetime Miles: 389.00
Pegasus 36 Lifetime Miles: 413.00
Salomon Sense Pro 4 Lifetime Miles: 243.00
Salomon Ultra Pro Lifetime Miles: 309.00
NB 1500 V6 Lifetime Miles: 81.00
Adizero Pro Lifetime Miles: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
74.000.000.000.000.0074.00
Salomon Sense Pro 4 Miles: 19.00Pegasus 35 Miles: 16.00Pegasus 36 Miles: 37.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM. 1600 m swim

Lunch. 2 mile walk

PM. 4 mile mountain run

Salomon Sense Pro 4 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Almost 24 miles cycling with 2300 feet elevation gain. Began the ride with some single leg peddling. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

20 by 100 m swim repeats restarting every 2 1/2 minutes.

4 mile easy run right after swimming.

 

Pegasus 35 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1700 m swim nice and easy at aerobic effort followed by 52 mile bike. It was toasty out there. I had to stop twice to refill my bottles and drink a little extra while stooped. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

26 miles solo. No one else  in the usual Saturday group was riding this morning. 
5 mile run that was much faster than I expected especially right after the ride. Guess I was feeling good this morning. 
2 mile walk with Doone. 

Pegasus 36 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

IWeekly review 

It was a solid week of training. I'm mostly focusing on cycling with just enough  swimming and running to maintain fitness in those areas as well. I rode around 125 mile, ran 20 miles, and swam a little over 3 miles. 
 

I got some really nice bike shorts this week and boy do they help the backside feel better during a long ride. The were pricey but when I'm riding 200 miles in one day will be worth every penny. I'm trying to work on keeping my cadence above 90 rpm. It's starting to feel more natural. 
 

My swimming is slowly improving. Good thing I have 11 months to get better at it before my IM. I do like how I feel after swimming. It's definitely good for he upper body as well. 
 

Running has almost been an afterthought, but yesterday, my five mile run after cycling was very encouraging. I had just finished 26 miles on the bike and it was getting hot outside but I knocked off that run feeling really strong.  That makes me excited. 
 

I started meeting with a sports nutritionist his week. She says I am not eating enough carbs or calories so I am working on eating more. Maybe by simply training with more carbs and calories in ,y system I will be able to overcome my race nausea I get. At a minimum I may improve my ability to train harder and thus be more fit. We'll see. 

Next week will probably be very similar to this past week.  I'll try and increase my bike mileage some though.

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 mile bike.  It was actually cloudy this morning!!  It was so nice to not have the sun beating on me.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

AM 2000 m swim doing 200s restarting every 5 minutes

Lunch 1 mile walk

PM 22 mile ride up Hualapai Mountain Rd. It was over 3000 feet climb in just over 11 miles. It was crazy hard. Then the descent was crazy fast with a max speed of 59.7 mph! That was scary. 

Pegasus 35 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 mile run this morning.  My quads were and still are a bit sore from the climb on the bike last night, but felt pretty good.

Pegasus 36 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

24 x 100 m swim restarting every 2:30.

Then 4 mile easy run through Rotary Park.

It was a really nice morning.

Pegasus 35 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

27 mile bik through Snow Canyon 

2 mile hike. 

Pegasus 36 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 mile run to start the day. 

Pegasus 36 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly review 

Since I was out of town Thursday night through today, I had a bit of a recovery week. I ended up running 21 miles, swimming 2400 m, and biking 79 miles. It's crazy how a 3 day trip can throw off all my nutritional and exercise habits. It's probably good to change it up a bit, but it will be nice to get back to a more normal routine this week. 
 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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32 mile bike this morning before it got too hot.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

31 mile bike 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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98 mile bike in hot, hot weather. 99 degrees at the start. 115 when I finished. 
I was pleasantly surprised at how well it went especially in the heat. I didn't know I could drink that much and keep it down. I figure I put down about 300 ounces of fluid and I still lost 6 lbs. Most of my calories were liquid calories. I did take in 5 Muir energy fruit packs also. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

My only run of the week. 7 miles on my TM. I forgot home much I enjoy running on my TM with ac and a fan and watching sports. I guess it's that time of year in Havasu to get back to the TM. 

Pegasus 36 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 mile TM run in 52:59

Pegasus 35 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

25 mile bike with 3000 feet elevation gain after work in Kingman. It actually rained on me for a few minutes during the ride. That was a nice change from the dry hot summer. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles on the TM. I was going to go 10 but my legs where tired. 

Pegasus 36 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

100 mile bike doing the Alpine Loop twice plus a little more. It was beautiful up there. The Alpine Loop circles Mount Tumpanogas. Tomorrow my boys and I are going to climb it. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Hiked Mt. Timpanogas with Chase and Cade.  Had a blast.  It was a beautiful day. 
15 miles and a serious climb. 

Salomon Sense Pro 4 Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

24 mile easy ride to loosen up the legs after the weekend's long adventures. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

25 mile ride after work in Kingman with 3000 feet elevation gain. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
74.000.000.000.000.0074.00
Salomon Sense Pro 4 Miles: 19.00Pegasus 35 Miles: 16.00Pegasus 36 Miles: 37.00
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