Rhett

Havasu Cross Country 5K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRhett's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017201820192020202120222023
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:

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

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Salomon Sense Pro 4 Lifetime Miles: 320.00
Salomon Ultra Pro Lifetime Miles: 387.00
NB 1500 V6 Lifetime Miles: 219.00
Adizero Pro Lifetime Miles: 57.00
Hoka Clifton 8 Lifetime Miles: 346.00
Brooks Ghost 14 Lifetime Miles: 343.00
Brooks Ghost 14 #3 Lifetime Miles: 163.00
Inov8 G270 Lifetime Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
50.450.000.0016.350.0066.80
Nike Free Miles: 5.00HyperSpeed3 Miles: 37.60Addistar Ride2 Miles: 24.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 sluggish miles on TM at 1% incline, 40:00

Nike Free Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.004.000.007.00

TM 0.5%incline

1 mile warm up, 8:00

8 -  1/2 mile repeats in 3:00 with 1/4 mile recovery in 3:00

Total run 7 miles 

HyperSpeed3 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TM 1% incline.  8 miles in 60:00

Addistar Ride2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I didn't feel like running, but I tried anyways.

TM 0.5% incline @ 8:00 pace.  After 3 miles I still wasn't feeling it so I stopped.

Elliptical for 30 minutes

Addistar Ride2 Miles: 3.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.002.000.005.25

TM 0.5% incline

1 mile warm up at 8:00

1/4 mile repeats in 1:20(11.3mph) followed by 1:40 recovery jog at 7.5 mph (8:00 pace)

Did 8 repeats then cooled down at 8:00 pace

Total run 5.25 miles

HyperSpeed3 Miles: 5.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TM 0.5% incline.  8 miles in 1 hour

HyperSpeed3 Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.000.006.00

TM 1% incline 1 mile warm up 8:00

TM 0.5% incline, 6 Repeats:  1/2 mile run 3:00/ 1/4 mile jog 3:00

1/2 mile cool down 4:00

Total run 6 miles

I think I am going to run a local 5K Saturday morning before Chase's Jr. High cross country race.  It's a fund raiser for the cross country team.

HyperSpeed3 Miles: 6.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.500.005.00

TM 1% incline

5 miles at 8:00 pace with the first minute of miles 3, 4, and 5 at 6:00 pace.

Total run 5 miles, 38:48

Addistar Ride2 Miles: 5.00
Comments(3)
Race: Havasu Cross Country 5K (3.1 Miles) 00:20:15, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.003.100.004.60

Today the local Jr. High and High School cross country teams had their first meet of the year.  Before they raced they opened it up to the public to race the course as a fund raiser. I had no idea where my running fitness was so I was excited to get out and race.  It was a two lap course through one of the local courses.  I warmed up jogging one lap of the course with some friends. The course had a lot of ups and downs and turns and some sandy areas and some rutted grassy areas and some overhanging trees to dodge. It was going to be a lot of fun. 

We opened up with a quick first mile in 6:02 which felt pretty comfortable.  One runner was way out in front but there were about 10 of us together at that point.  Quickly many of the pack started to drop off till I was running with 2 other runners (the guys I warmed up with) with 2 runners ahead of us.  I hit the halfway point in 9:45 and started to feel my lack of miles this summer.  By now it was just two of us running together in 3rd place and we could see the guy in second about 50 yards ahead of us.  The second mile was slower in 6:25.  At that point I was done. My friend (Jeff) then made a surge and quickly caught and passed the guy in second.  I was just in survival mode hoping nobody would pass me from behind.  I ran mile 3 in 6:45 and held on till the end for a 4th place finish and 1st in the 40-49 age group and a finishing time of 20:15.  Everyone's garmins read 3.2 on the course so I would have probably been sub 20 if it were 3.1, but either way I was a bit disappointed in my time.  Oh well that gives me room for improvement before the Turkey Trot.  It was fun to race again, but I have a lot of work to do. 

HyperSpeed3 Miles: 4.60
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.200.000.000.000.008.20

I actually ran outside today!  It was beautiful... 71 degrees, clear sky, and no wind.  

8.2 easy miles, 1:05:00, AP 7:54

Running outside on the hills is way tougher than running the TM even with a 1% incline, but way better too.

Addistar Ride2 Miles: 8.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.750.006.75

Went to the track today.

1 mile warm up

2 miles (goal 13:00)- Actual 12:48

.5 mile recovery jog

1 mile (goal 6:15)- Actual 6:09

.5 mile recovery jog-- my battery on my garmin died

.5 miles (goal 3:00)- Actual ?? but felt strong

.5 mile recovery jog

.25 miles (goal 1:23)- Actual ??  but felt fast

.5 mile cool down

It was fun to do some track work this morning.  79 degrees, no wind, clear skies

HyperSpeed3 Miles: 6.75
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
50.450.000.0016.350.0066.80
Nike Free Miles: 5.00HyperSpeed3 Miles: 37.60Addistar Ride2 Miles: 24.20
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: