Rhett

December 21, 2024

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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

Thu, Dec 11, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
3.00	0.00	0.00	5.00	0.00	8.00

MORNING

I got up and headed to the track for some speed work this morning

1 mile warm up

400m 1:25

800m 2:55

1200m 4:34

1600m 6:13

1600m 6:10

1200m 4:39

800m 3:05

400m 1:17

I did a 400m recovery jog after each repeat. I was slower than I'd like to have been this morning, but the workout felt good. I think last night's workout was a bit more than I've been doing in the evenings and that left my legs a little heavy this morning.

Total Run 8 miles, Avg. Pace 7:47

EVENING

20 mins jump rope

5 mins ab work

HyperSpeed Miles: 8.00

Comments

From DonGardinero on Thu, Dec 11, 2008 at 12:19:23

Superman.

I'd like to go to the track to do speed work but they always lock 'em up.

From Rhett on Thu, Dec 11, 2008 at 12:25:11

Dale,

Guess you'll just have to move to Havasu where the public schools allow the public (tax payers who paid for the track) to use the tracks. That is lame that they lock them up. I wonder why.

From huans32 on Thu, Dec 11, 2008 at 14:25:31

Great set of intervals Rhett. Are you hitting those sets by design or more by feel?? Great paces.

From Smooth on Thu, Dec 11, 2008 at 14:30:18

So, you think the 45 min tough workout on the ArcTrainer last night may have given you heavy legs? Just a little may be? You did an AWESOME speedworkout. Those are FAST interval times; still within your top range. That's definitely deposit in the bank. I'm anxious to see what you have planned for this evening workout and tomorrow's AM workout. GOOD STUFF! SMART TRAINING! LOVE IT!!! THANKS for sharing.

From DonGardinero on Thu, Dec 11, 2008 at 14:36:54

Rhett...

All I can figure is they lock them up to keep out the riffraff. I'd climb the fence, but they're about 10 feet tall.

Great workout, by the way.

From Rhett on Thu, Dec 11, 2008 at 14:53:58

Hauns,

I try and run my speed work at 6 min pace for 1600m. I try and take a few seconds off that pace for each distance shorter. I don't look at my watch till I finish the repeat though, so I'm running by feel. I don't know if that answers your question.

From DonGardinero on Thu, Dec 11, 2008 at 21:14:02

Rhett...

How do you keep track of all the times after each interval? Do you hit the lap button on your Garmin? I'd probably have to turn off the autolap feature. eh?

Dale

From Teena on Fri, Dec 12, 2008 at 00:42:54

Man Rhett ... You are getting in some serious training this winter. Only 3 seconds difference between your first half and last half of your speedwork. That is freakishly consistent!!

Very nice!

From Rhett on Fri, Dec 12, 2008 at 11:21:26

Dale, Yes I hit the lap button at the end of each repeat.

Teena, thanks and I'm getting better at pullups thanks to you.

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