| 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 | | 188.00 | 0.00 | 0.00 | 0.00 | 0.00 | 188.00 |
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| Brooks Ghost 14 Miles: 90.00 | Brooks Gohst Miles: 95.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I'm only 6 weeks out from my marathon and I haven't done longer than a 10 mile run. Yikes.
I changed that today doing a 14 mile run with over 1000 ft climb over 8.5 miles then descending that same amount over 5.5 miles for my first 14 mile run in a long time. We are having unusually hot weather still for October. It was 85 when I left the house a little before 6 am and 93 when I finished. I sure hope it cools down soon.
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| Brooks Ghost 14 Miles: 14.00 |
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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 miles at recovery effort followed by some core and lower body work.
I'll do some pilates tonight while I watch MNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| It was only 75 degrees this morning!! First day in the 70's this fall. I celebrated with a tempo run.
4 miles warm up, uphill pretty slow, then turned around and ran back down 4 miles at average pace of 7:05. It's so sad that my downhill tempo pace isn't even what my mp pace used to be. Such is life in your 50s.
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| Brooks Ghost 14 Miles: 8.00 |
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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 |
| Pilates. Core. Lower body. 10 minutes jump rope. 1 mile weighted vest TM walk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 1 mile warm up. 5 x 1 mile downhill repeats at average pace 6:22 with a very slow 1 mile recovery jog back up then 1 mile cool down for a total of 12 miles. I'm feeling pretty good!!!!
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| Brooks Gohst Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pilates. Core. 4 recovery miles.
Legs a little tired but felt healthy.
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| Brooks Ghost 14 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles. 8.5 up 1050 ft them 8.5 back down. I was hoping to run more on the down miles but I only made it 3.5 miles before I had to slow down. The last few miles were tough. Good thing I still have 5 weeks till race day. Although, I don't think that will be enough to get to where I want to be.
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| Brooks Gohst Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles slow uphill. Then 4 miles tempo effort back down AP 7:14.
Total run 8 miles.
Legs felt really good. I was surprised how good they felt after having done 17 Saturday.
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| Brooks Ghost 14 Miles: 8.00 |
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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 |
| Pilates, core, lower body weights, jump rope 10 minutes, 1 mile weighted vest TM walk.
Legs feeling good this morning. Hoping to squeeze in some 800 m repeats tomorrow morning bright and early.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I got up early to get in my run before heading out today.
1 mile warm up, then
Yasso's. 10x 800m with 400 m recovery jog.
3:17 average per 800 which predicts a 3;17 marathon which I'm pretty sure I could not do right now, but I guess there is still a little hope to run my BQ time of 3:25 at Big Bear next month.
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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 around the marina in Cabo before it got crazy out there. Then I went to the resort gym and did some core and lower body weights.
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| Brooks Ghost 14 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on the TM.
Just trying to get in a longish run while here in Cabo before the family got up and going.
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| Brooks Ghost 14 Miles: 14.00 |
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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 |
| 5 easy miles up, then 5 tempo miles down at AP 6:49 for total of 10 miles.
Legs felt really good today!!
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Pilates. Core. Jump rope 10 minutes. Lower body weights. 1 mile weighted vest TM walk.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 1 mile warm up
6x 1 mile downhill averaged 6:17 with 1 mile uphill slow recovery
1 mile cool down
Total 14 miles
This run felt really good. This is the best my legs have felt in a very long time. Maybe just maybe I will peak just in time for my marathon in 3+ weeks. Fingers crossed.
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| Brooks Gohst Miles: 14.00 |
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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 recovery miles nice and easy
Legs were a bit tired from yesterday's run but not sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pilates. Core. 4 slow miles. Lower body weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 23 miles!
First 11 uphill and very slow right around 10 minute miles. Then the next 10 miles at a few seconds faster than goal marathon pace. Then one mile of walk jogging. I stopped my watch at 22 but still was an uphill mile from home and I was spent so I walked the 23rd mile nice and slow home.
It was a warmer morning than I had hoped, upper 70s. I drank about a gallon of fluid and still lost 7 lbs on the run. I'm praying for a cold day on race day. My sweat rate is just too high to replace all the fluids I lose when it is warm even a little.
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| Brooks Ghost 14 Miles: 23.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles.
6 slow up then 6 at tempo effort down AP 6:50.
Considering I ran a hard 23 mile run 2 days ago I was pleasantly surprised how well this run went and how good my legs felt.
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| Brooks Gohst Miles: 12.00 |
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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 |
| Pilates. Core. 10 minutes jump rope. Lower body weights. 1 mile weighted vest TM walk.
My body needed a good recovery day from running. Hopefully I will be feeling strong tomorrow morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| After 1 mile warm up the plan was to do 8 x 1200 m with 400 m recovery. During my second recovery I started to feel something a bit off in my right calf so I stretched it a bit and continued on. It didn't seem to bother me much while running the repeats but during the recovery laps I was feeling it a tiny bit. I finished my seventh feeling really good effort wise and began my recovery lap and the niggle in the right calf felt more pronounced. I'm sure I could have done my 8th 1200 as planned but I decided the risk wasn't worth the benefit and ended my run after that recovery lap for a total of 8 miles.
Now that I'm writing this about an hour after finishing my calf seems fine. Hopefully it was nothing and I will be able to continue on with the planned workouts for the rest of the week. Tomorrow I already had planned for a cross training day so I won't know until Friday how the calf is doing.
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| Brooks Ghost 14 Miles: 8.00 |
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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 |
| My body is tired from the hard push I've given the last few weeks and I want to be sure my calf is fine, so I slept in this morning and did a 30 minte pilates workout focusing on glutes and abs. It fet good to sleep a little extra. Hopefully I'm feeling rejuvenated tomorrow and my calf is feeling close to 100%.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Lower body, core, 2 mile weighted vest walk, and sat in hot tub.
Calf feels pretty good. I'm giving it on more days rest.
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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 on hotel TM. We're in Yuma for Lane's regional swim meet.
Unfortunately I had to stop at 5 miles because my calf started tightening up. Darn calf!
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Pilates then 2 mile TM walk. Calf feeling a lot better this morning. Now I'm heading to PT before work to see if Brittany can work any magic.
Ouch! She really worked over my calf and it is reallly sore now even to walk. Hopefully it will feel much better tomorrow morning and I'll be back to running on it again soon.
My new stationary bike is supposed to arrive today! I hope I love it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 188.00 | 0.00 | 0.00 | 0.00 | 0.00 | 188.00 |
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| Brooks Ghost 14 Miles: 90.00 | Brooks Gohst Miles: 95.00 |
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