| 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 | | 110.00 | 21.10 | 36.00 | 5.00 | 0.00 | 172.10 |
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| Brooks Summons II Miles: 159.00 | Asics Tarther Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Long Run I got up early and put in 8 miles averaging about 8 minutes by myself before meeting up with a friend and doing 7 more averaging about 7:30 minutes. It was my first run over 10 miles in a way long time and felt pretty good. Then I was off to coach Cade's soccer game. We won 5-2 and Cade scored 2 goals and assisted 2 others. 15 miles AP 7:46 |
| Brooks Summons II Miles: 15.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Track work 1 mile warm up 6 x 1 mile at half mp pace (6:33, 6:31, 6:33, 6:31, 6:31, 6:32) with quarter mile jog recoveries 1.5 mile cool down Total 10 miles |
| Brooks Summons II Miles: 10.00 |
| | Comments(4) |
| | 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 |
| Aerobic Intervals work out from the Power 90 exercise series. It was one of 2 bonus DVDs that came with P90X that I had never tried. It was a real good recovery workout, basically a low intensity version of Plyometrics. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Tempo Run 4 mile warm up 6 miles tempo (AP 6:51) 2 miles cool down Total run 12 miles
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| Brooks Summons II Miles: 12.00 |
| | Comments(2) |
| | 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 |
| UML- Its the other bonus DVD that I had not tried. UML stands for Upper, Middle, Lower. It is a decent low intensity full body workout. I'll probably keep it in the mix for recovery days.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long Run 18 easy miles that ended up not being so easy at the end. Note to self: 1 gu and some water is NOT enough fuel for an 18 miler. AP 8:31
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| Brooks Summons II Miles: 18.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| Speed/Hill work 2 mile warm up 8 x 1/4 mile hill sprint with 1/4 mile jog recovery back down the hill 4 mile cool down 10 miles total |
| Brooks Summons II Miles: 10.00 |
| | Comments(3) |
| | 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 |
| P90X Legs and Back- I actually did abs and planks during the parts when I was supposed to be doing pullups. I wanted to get in some good leg work though to work some other muscles besides my running muscles. Then I did Cardio Intervals.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| Tempo Run My glutes were sore this morning from yesterday's workout. Guess I really need that extra leg work. 4 mile warm up 7 mile temp (AP 6:48) 2 mile cool down Total 13 miles
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| Brooks Summons II Miles: 13.00 |
| | Comments(3) |
| | 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 |
| Core Synergistics | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 8.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long Run I woke up this morning to cold raining weather and quickly got back into bed. Finally this afternoon I decided I really needed to get my run in, but had no desire to do it. The only way to convince myself to do it was to go to the gym and get on the TM, knowing I could quit at any time and head home. Once I got going after a few miles, I really started feeling good though and ended up having a great run while watching some pretty exciting college football. First 8 miles at 7:30 pace felt so good that I dropped to a 6:58 pace for the second 8 miles. Total run 16 miles- AP 7:14 |
| Brooks Summons II Miles: 16.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| Track Work 1 mile warm up 7 x 1 mile at half mp (6:29, 6:34, 6:31, 6:22, 6:33, 6:32, 6:29) with 1/4 mile jog recoveries. 1/2 mile cool down Total run 10 miles I was a little all over the place on my paces tonight, but I felt pretty strong the whole time. |
| Brooks Summons II Miles: 10.00 |
| | Comments(8) |
| | 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 |
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P90X Legs and Back with abs and planked substitued for back
Stretch X- I had never done this before, but it felt pretty good. | | Add Comment |
| | 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 |
| Aerobic X | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 7.00 | 0.00 | 0.00 | 13.00 |
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Tempo Run 4 mile warm up 7 mile tempo- progressively increasing pace: 1st mile 7:00/ 7th mile 6:22 AP 6:43 2 mile cool down Total run: 13 miles
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| Brooks Summons II Miles: 13.00 |
| | Comments(1) |
| | 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 |
| UML Nice little full body workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run I ran with Jeff this morning. We ran 17 with an AP of 7:18. I had to push a bit on the last few miles, but finished strong with my last mile in 7:13. After finishing up with Jeff I did 3 very slow cool down miles by myself. |
| Brooks Summons II Miles: 20.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Hill Sprints 2.5 mile warm up 12 x 1/4 mile up hill sprints with 1/4 mile recovery jog back down 1.5 mill cool down Total 10 miles MERRY CHRISTMAS EVERYONE! |
| Brooks Summons II Miles: 10.00 |
| | Comments(2) |
| | 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 |
| Aerobic intervals | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Short Tempo Run 6 easy miles 3 tempo- AP 6:33 1 cool down 10 total |
| Brooks Summons II Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| THE JEFF&RHETT HALF MARATHON Jeff's training schedule called to race a half marathon today, so we decided to have our own race. We ran it on the Havasu Half course. My schedule called for a 15 mile run, so I showed up a bit early and ran a 2 mile warm up... AP 8:05. We toed the line. I asked Jeff if he was going to sing the National Anthem. He declined. We started anyways. We were hitting between 6:40 and 6:50 pace right from the start. I was worried I wouldn't be able to hold that pace but was determined to try. About 4 miles in I really started feeling like I was settling into a nice pace. It started getting a little tough around mile 10. He would push the pace while I fought my mental demons, then I would push the pace when I was feeling strong. We made a good team working together back and forth. Mile 12 we started running and turn in a 6:38. I was feeling good and pushed the pace on mile 13 for 6:21. Jeff faded a smidge, but fught to hang on. We then kicked it up a notch for the last 0.1 with and AP of 5:23. I won the inogural race by about 5 yards! :) 1:28:08 AP 6:44 I was surprised that I was able to run that fast at this point in my training. Maybe I have a shot a sub 3 in March. |
| Asics Tarther Miles: 13.10 | Brooks Summons II Miles: 2.00 |
| | Comments(8) |
| | 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 |
| Cardio X | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 110.00 | 21.10 | 36.00 | 5.00 | 0.00 | 172.10 |
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| Brooks Summons II Miles: 159.00 | Asics Tarther Miles: 13.10 |
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