Rhett

St. George 1/2

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
882.15198.25119.3083.700.001283.40
SpeedStar Miles: 169.25HyperSpeed Miles: 104.15Cumulus Miles: 234.40SpeedStar 2 Miles: 432.10HyperSpeed3 Miles: 61.40Vibram 5 Fingers Miles: 2.50SpeedStar 2 #2 Miles: 90.10Addidas Bostons Miles: 123.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.650.000.004.600.008.25

After taking a rest day yesterday, i figured I better get a qualitly workout in today, even if I didn't feel like it. After a 5 min warm up I did 11- 2 1/2 min repeats at 5K pace each followed by 2 1/2 min of recovery running on a rolling hills course.

Total run 8.25 miles, 60 mins.

SpeedStar Miles: 8.25
Comments
From Smooth on Fri, Jan 02, 2009 at 00:23:16

AWESOME quality run. WOW 11 intervals at 5K pace is incredible. You are amazing!!!

From Rhett on Fri, Jan 02, 2009 at 11:00:20

Thanks, my motivation level is low right now, but I'm trying to make myself get it done. Hopefully by Monday I'll be mentally back and ready to run, but for the next couple days, I'll fust fake it.

From DonGardinero on Fri, Jan 02, 2009 at 16:30:33

Rhett...

I don't have any motivation right now, either, especially with a chest cold and a toothache. I'm still planning on a run in a little while. I need to get some food in my gullet. We just got back from taking my wife to the doctor. She has Strep Throat.

Great job on the intervals.

Dale

From rhett on Fri, Jan 02, 2009 at 17:09:12

Dale,

I hope your wife gets feeling better soon, and I hope you don't get it from her. Good luck with that and stay healthy.

From Kathie on Fri, Jan 02, 2009 at 18:07:15

Rhett I am going to do a similar run Monday 10 x 400 meters @ 5k pace. I hope I can do it.

You are going to do so good at painters! What time are you shooting for again?

From Teena on Fri, Jan 02, 2009 at 18:38:20

How is your motivation today Rhett?? If I were ever to run a workout like that my motivation would be at an all-time high!! That's some good speed there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Not a lot of time today.

Weight trained then did 20 min on eliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.907.100.000.000.0014.00

Progression run on treadmill at 1% incline.

I did a 13.1 mile progession run with a 0.9 mile cool down. I started at 8.0 and increased the speed 0.2 every 2 miles. The final 1.1 miles before the cool down were at 9.2.

At 13.1 I was at 1:32:00.

Total run 14.0 in 1:39:43

2 Weeks till Painter's

SpeedStar Miles: 14.00
Comments
From DonGardinero on Sat, Jan 03, 2009 at 20:12:34

Wow Rhett. That's pretty fast. Yep, two weeks to go. I'm excited.

From Kathie on Sat, Jan 03, 2009 at 22:48:19

Great run Rhett 9.2 on the treadmill I'll have to try that sometime! Just kidding I could do that for maybe 30 seconds. Come to think of it I did try 10.0 a couple of times for 30 seconds and that is killer!

I think this next week is going to be my hardest before painters. But I am looking forward to it in a weird way. I want to see how far I can push this old body.

From Smooth on Sun, Jan 04, 2009 at 00:54:42

Rhett, you are so ready for Painter's. That's an awesome treadmill half marathon you ran today.

The visual of you "churning" those speedy legs at 9.2 made me gasp for air and about fall off my chair.

Only 2 weeks till Painter's? Yikes!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.250.007.000.000.008.25

I wanted to get in a good hard tempo run.

Treadmill @ 1% incline

1 mile warm up 8:00

7 miles at 1/2 marathon pace 6:27 (9.3) 45:09 total time

0.25 mile cool down

I failed to embrace the pain like I am working on and mile 6 I decreased the incline to 0.5 then mile 7 to 0.0. I was a bit dissapointed in myself that I gave in and lessened the intensity by lessening the incline on the last two miles, but overall I am happy with the run.

HyperSpeed Miles: 8.25
Comments
From Teena on Tue, Jan 06, 2009 at 01:13:40

The more I read your workouts, the more I am convinced that you are crazy fast!!

"embrace the pain" -- I like that ... can I borrow that mantra?

From rhett on Tue, Jan 06, 2009 at 01:20:07

Teena, I think you are wicked fast as well and your posts help inspire me to work harder. You can use anything off my posts that may help you.

From Teena on Tue, Jan 06, 2009 at 01:22:58

I am definitely not wicked fast ... perhaps wicked, but not fast!!

Thanks for the permission in writing ... would hate to be slapped with a copyright infringement lawsuit!

embrace the pain my friend!

From DonGardinero on Tue, Jan 06, 2009 at 11:20:44

I have to say that you all inspire me to run better. Look how I was only a few months ago. Day after day of running the same slow speed. Now I'm doing speed work and I've seen huge improvements.

Dale

From JeffC on Tue, Jan 06, 2009 at 11:25:43

That "Embrace the pain" reminds me of a Depeche Mode song "Enjoy the Silence". Great workout Rhett! You look like your ready to really kick it in at Painter's. Painter's pretty hilly (up and down) so don't worry about your so called "wimping out" on the treadmill, real life racing will be a lot different.

From Kathie on Tue, Jan 06, 2009 at 12:11:18

Hey Rhett you are not allowed to show any weakness at all! Remember you are my mind game guru!

Just kidding I was just reading how you really have to practice your mind games just like you practice your running. We all have bad runs and today you had a bad mind game day. I am sure you will learn from it and move on!

From Smooth on Tue, Jan 06, 2009 at 15:48:22

Rhett!!!

I finally discover you're HUMAN! Yeah like Kathie said, you had a bad mind game day. I think I'm gonna play with my TM's incline and see if I get disappointed or fall off the darn thing. How about this for a new mantra: "Laugh off the pain!"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I won't be at the gym tomorrow so I did my final pullups today.  I did 13, so I improved by 8.  That may sound good, but it is a bit dissappointing since after about 2 weeks of the competition I was up to 12 and over the last few weeks have only gotten 1 more and I did work on it 3 times a week the whole time.. 

After some mild weight training I did 30 mins on the Arc Trainer.  I think I will do some jumping and maybe some core work tonight.

 

PM

I did about 40 mins of jumping and core exercises.

Comments
From huans32 on Tue, Jan 06, 2009 at 13:19:53

Sweet job there Rhett. 13 is really quite a huge improvement. Is the contest coming to a close soon?? I got to get on it more.:)

From DonGardinero on Tue, Jan 06, 2009 at 13:27:06

13 pullups?!!! Dang, I can't even get one. Way to go!!!

From rhett on Tue, Jan 06, 2009 at 13:54:11

I think tomorrow is supposed to be the final day.

From Kathie on Tue, Jan 06, 2009 at 14:08:27

Oh Rhett I almost beat you with my .3 pull-up (I can't even use the plural pull-ups)! I bet that is why you worked so hard... you thought I might beat you.

Seriously though 13 pull-ups is dang good! I noticed that my running form is better when I work on my back have you noticed a change?

From rhett on Tue, Jan 06, 2009 at 14:11:16

I agree that doing any core resistance training really helps maintain better running form, especially as I begin to tire at the end of a long hard run.

From Smooth on Tue, Jan 06, 2009 at 15:54:21

Umm, I googled pullups (to see if there's any trick or proper form in doing it.) I got "Huggies" (as in baby diapers). LOL!!! I am so OVER that or may be TOO OLD for both (the contest and the baby pullups thing).

Kathie,

I think I can do 0.4 pull up. Tomorrow is the final day. Are you scared?

From Kathie on Tue, Jan 06, 2009 at 20:14:17

Oh smooth I don't care if I have to work all night I will turn my .3 into a .45 just to beat you! :0

From RivertonPaul on Wed, Jan 07, 2009 at 10:52:13

Stud on the pull ups.

From Teena on Wed, Jan 07, 2009 at 17:04:04

Rhett,

You are the pullup maestro!! That is AWESOME!! Okay, tell me again, what is your goal for Painters?

From rhett on Wed, Jan 07, 2009 at 17:33:14

I am hoping to get under 1:26 if I'm having a good day. If I'm not having a good day, I'd like to get under 1:28. That is what I ran the 2nd half of SGM in and is my current 1/2 PR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery miles on rolling hills.  50:43

Then, did a few minutes of 1 legged hopping (running).  That was kind of cool.  I'd never done it before, but you try and hop with one leg in a running motion for about 20 yards then switch to the other let and go back.  I think I did 5 or 6 on each leg.  It's supposed to help build power.

SpeedStar Miles: 6.00
Comments
From Teena on Thu, Jan 08, 2009 at 10:55:54

Oh mighty PK,

Very nice recovery run and hopping!!

Your must humble servant is always impressed.

From Rhett on Thu, Jan 08, 2009 at 11:51:08

LOL

From Kathie on Thu, Jan 08, 2009 at 14:10:17

Hey how do you hop in a running motion? Am I just lame... I don't get it. Maybe you will have to show me at painters.

From Rhett on Thu, Jan 08, 2009 at 14:34:25

When I read about it I thought the same thing. Then I tried it and it isn't that weird. It's just like running on one leg, well almost like running. You are still hopping.

From Smooth on Thu, Jan 08, 2009 at 16:16:29

PK, you're always coming up with great stuff. Did you read about hop-running in Brain Training? Goodness, I can't imagine running on one leg. I can hardly do that on two legs.

From rhett on Thu, Jan 08, 2009 at 16:20:58

Yep, Brain Training has all kinds of differnt exercises for improving running form, increasing speed, preventing injury, etc. I love my new book. Hopefully by using some of it's ideas I will be able to take the next step with my running.

From DonGardinero on Thu, Jan 08, 2009 at 21:13:04

I'm gonna have to pick up a copy of that book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.005.000.008.00

Boy was it a beautiful evening. I made it to the track a little after 5. It was about 60 degrees sunny and no wind. The sun was starting to set over the lake as I began my warm up mile. I did 5 one mile repeats followed by .25 mile recovery laps then as I did my cool down mile the sun finally set over the mountains that sit next to the lake. It was a great night for some speed work. Here are my mile splits.

1-5:54

2-5:55

3-5:54

4-5:54

5-5:52

I'd have to say this was my best mile repeat workout ever. Now I need to recover a bit for Painter's. I'm trying not to do too much of a taper since this is supposed to just be part of my Boston training, but I will do a mild taper by not cross training and cutting my long run this Sat. to 10 miles.

HyperSpeed Miles: 8.00
Comments
From DonGardinero on Thu, Jan 08, 2009 at 22:06:45

Oh Rhett, those are incredible paces, like ELITE paces!!! You keep getting better and better.

From Kathie on Thu, Jan 08, 2009 at 22:19:49

Wow Rhett not only are you the Pull-up king your are the repeat king! Way to go!

I have never run on a track is it as boring as a treadmill?

From rhett on Thu, Jan 08, 2009 at 22:37:37

The track is worse than the treadmill, but it provides to perfect setting for speed work, so I am trying to make myself go once every other week. At least on the treadmill, I have a TV in front of me.

From Smooth on Thu, Jan 08, 2009 at 22:51:16

BEAUTIFUL in all aspects! That has got to feel good! PERFECT consistent mile repeats, SWEET paces! Look at that 5:52, what a STRONG performance! AWESOME AWESOME AWESOME!!! Thanks for sharing this incredible run.

Be sure to line up at the front in Painter's. It'd be sweet to see you break the tape. You're so ready for this tune-up race leading to Boston.

From rhett on Fri, Jan 09, 2009 at 11:13:41

Dale, LOL I wish I could run like an elite. They probably do their mile repeats sub 4:30.

Smooth, thanks for the vote of confidence, but I'm sure there will be many a runner faster than I am at Painter's. I'm just running against myself trying to prepare for the best Boston possible.

From RivertonPaul on Fri, Jan 09, 2009 at 17:37:45

Wonderful progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did my last cross training before Painter's this morning. 

Full body weight training followed by 30 mins on Arc Trainer.

Comments
From Smooth on Fri, Jan 09, 2009 at 18:08:49

NICE cross training, PK!!!

From DonGardinero on Fri, Jan 09, 2009 at 20:08:36

What days are you running next week and how many miles for each run?

From rhett on Sat, Jan 10, 2009 at 10:47:39

CQ, thanks for remembering to call me PK. LOL

Dale, I don't usually decide exactly what I'm going to do each week until Sunday. I'll try and keep my intesity up but maybe go a little shorter than usual. It'll be something like:

Mon 6 mile tempo run at 1/2 mary pace

Tues 4 Easy with some strides

Wed 2 1/2 min repeats x 1 hr. but at 10k pace instead of the normal 5K pace

Thurs night EZ mile followed by 3 min all out lung crushing, lactic acid inducing run.

Fri Carb loading with Pop Tarts, etc. No exercising

From DonGardinero on Sat, Jan 10, 2009 at 13:39:45

Sounds like a great plan. I especially like Thursday's workout. Was that three minutes or three miles of all out lung crushing, lactic acid inducing running?

From Kathie on Sat, Jan 10, 2009 at 18:24:50

OK what is up with telling me not to lift any more and then you go and do a full body workout? I know you are afraid I might beat you right?

From Rhett on Sat, Jan 10, 2009 at 22:08:08

Dale, just 3 minutes. And when I say all out I mean everything I've got. The last minute of those 3 are painful.

Kathy, you did weights on Thurs. I lift on Tues and Fri. I won't lift anymore now. I figured you wouldn't be lifting 2 days in a row. Also, you have this a a goal race, and for me I will do my very best, but my goal race is Boston. If this were my goal race, I would have stopped lifting 2 weeks out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0010.000.000.000.0011.00

It was very windy out today, so I kept stalling on my run in hopes that it would die down. It never did, so about 4 pm I headed out into the wind. I did my first mile as a warm up (7:47) then I started on a 10 mile marathon pace run. I averaged 6:47 over those 10 miles. Total run 11 miles, 1:15:37.

SpeedStar Miles: 11.00
Comments
From Smooth on Sat, Jan 10, 2009 at 23:37:21

Running into the wind is like running into an invisible wall. Did you get the benefit of a tail wind coming back? That's a great mp run. Very nicely done, PK!!!

From DonGardinero on Sun, Jan 11, 2009 at 00:11:07

Wow Rhett!!! Very impressive. Now tell me, do you ever have to walk or slow down to a jog? I still have to do that occasionally. It's frustrating.

From rhett on Sun, Jan 11, 2009 at 10:10:47

Dale, no I don't walk and I try not to slow down. My slowest mile yesterday was 6:56 and that was straight into the wind. I may have to slow down though. Bad news. About a week ago I started having some pain in my left arch and I thought it was just a touch of plantar faciaitis so I started wearing my Strausberg sock at night and it seemed to help. Yesterday on the last couple miles of my run the pain really increased a lot. Last night I slept in the sock and when I got up this morning I realized that the pain is actually not in my arch, but above it, closer to my ankle and my foot was swollen. I'm thinking I may have a stress fracture. I iced it this morning and will continue to do it the rest of the day. If it is still bad tomorrow morning I'll call the podiatrist. If it is a stress fracture, I probably won't be doing Painter's and I may even have to pull out of Boston. That would totlally bite!!!

From DonGardiinero on Sun, Jan 11, 2009 at 11:00:02

Holy Cow, Rhett!!!! I hope it's nothing too serious, but yeah, it's probably a good idea to have it checked out. Man, oh man, that really stinks. I hope it doesn't come down to you having to pull out of Boston. How long does it take for a stress fracture to heal, if that's what it is. Seems like I always hear 6 weeks. Just yesterday after I read about your speedy run I was thinking "How does he run so stinkin' fast without getting injured?" I think I may have jinxed you. Keep us posted.

From Kathie on Sun, Jan 11, 2009 at 11:18:21

Oh Rhett say it isn't so! I am fasting again for my daughter and I will add you into it. I hope it is not a fracture that would be so sad.

From Teena on Sun, Jan 11, 2009 at 21:14:48

NO NO NO NO NO!!!

You have worked way too hard for this to happen right now.

Ice it, baby it, take some anti-inflammatories, elevate it, anything you can think of ... glucosamine, cherry juice ... whatever. And get into a doc asap. Seriously, no time to spare ... you've worked too hard.

I mean seriously, you're the PK!! PKs don't get injured!! Could you please relay that message to your foot?

Sending you all the positive energy I can muster up.

From DonGardinero on Sun, Jan 11, 2009 at 21:38:37

Hey Rhett...How is the pain this evening? Or Monday morning if you're reading it then. Did the swelling go down?

Dale

From rhett on Sun, Jan 11, 2009 at 22:27:07

Thanks for the positive vibes you guys. They put a smile on my face when I don't feel like smiling, but as I smiled I could almost feel my foot getting better. They do say laughter is the best medicine and smiling is close to laughing. I do have a little more hope today after talking to a Podiatrist friend who is also my home teacher at church today. He says that the location of the pain may indicate a tendon problem, although with the amount of pain and the localization of the pain, he says the tendon may have torn off and possibly chipped the bone. I still think that would be better than a stress fracture. Anyways long story short, I'll see him tomorrow for x-rays and hopefully have more info.

Thank you for your concern, it really does mean a lot to me.

From Smooth on Sun, Jan 11, 2009 at 23:07:21

OH NO! It can't be! You've worked too hard. You have been doing so well. May be it's just a case of tendonitis? Keep icing it. I will be praying for you. We have to think positive.

From dongardinero on Mon, Jan 12, 2009 at 18:15:41

Rhett..What's the prognosis?

From DonGardinero on Mon, Jan 12, 2009 at 23:23:58

Must be either bad news or he doesn't know yet. I hope it's nothing bad.

From Smooth on Mon, Jan 12, 2009 at 23:26:50

I'm on pins and needles. Still praying for ya.

From Rhett on Tue, Jan 13, 2009 at 11:28:30

Thanks for all your concern. I didn't find out what was up till last night and havenn't had a moment to post the results. Sorry to make you wait. He took X-rays which came back negative, yea! So he says nothing is broken and doesn't think I have a stress fracture, but no way to be sure without an MRI. Bad news is he doesn't know what is causing the pain. I thinks it may have to do with small tears in the tendon in that spot. Anyways, he put me on some oral steroids to reduce inflamation and hopefully pain, told me to wear my orthodics more often (I haven't been wearing them for over a year, maybe 2), and told me to ice it a lot. Anyways, he didn't say I couldn't run although he insinuated that he wouldn't run on it. I asked if he thought running would casue any more damage and he kind of danced around the question but I got that of it that he didn't think so.

Long story short, my foot still hurts in an unusual spot, but I have permission (kind of) to run, so I have decided to stick with the arc trainer this week until Thurs night when I will do my 3 min. all out run. If I make it through those 3 mins without too much pain, I will be at Painter's. After Painter's I will re-evaluate and decide if I should keep training for Boston.

Sorry that took so long to say, not sure what is up.

From Teena on Tue, Jan 13, 2009 at 11:35:15

PK,

That's good and bad news. Have you done any of your own research on the internet? Perhaps you have an entrapped nerve like me. Seriously, every person I talked to thought it was a stress fracture, but nope. The problem with tendons, nerves, etc., is that sometimes the pain lingers on for quite a long time.

It sounds like you have a good plan. Can't wait to hear how things go on your test run Thursday. Still thinking about you and sending lots of positive healing vibes.

From Smooth on Tue, Jan 13, 2009 at 13:32:51

Rhett,

No stress fractures is good news. It's also a good sign that you don't have any pain working out on the Arc Trainer. Sounds like a good plan to give the foot some rest and bring down the inflammation. Hope the test run goes well on Thursday. Know that we're thinking of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour arc trainer.  No pain in foot.  That is good news that doing eliptical type work doesn't hurt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Woke up this morning with mild discomfort in foot.  I iced it, took my steroids and went to the gym for more eliptical work.

40 mins Arc Trainer.  Again no pain with this type of exercise.

Comments
From JeffC on Tue, Jan 13, 2009 at 15:43:38

Way to stick with the RICE! Keep it up and you will be ready to go on Saturday.

From Smooth on Tue, Jan 13, 2009 at 17:49:45

No pain with Arc and elliptical is GOOD sign. Be vigilant on RICing and the prednisone. Hope your foot heals fast.

From Teena on Wed, Jan 14, 2009 at 09:24:59

Are the roids disrupting your sleep at all?

Hope you wake up today with very little, or better yet, no discomfort in your foot.

Here's to the quickest healing available!! :)

From Rhett on Wed, Jan 14, 2009 at 11:09:26

So far I can't tell any side effects of the roids accept that I've been more hungry than usuall and have therefore eaten more than normal. I foot feels about the same. I won't really know until I run on it tomorrow night. I think I will wear my heavier cushioned shoes with the orthotics and I bet I'll be fine. I hate to race in those shoes those, they make me slow.

From DonGardinero on Wed, Jan 14, 2009 at 12:30:35

Rhett...Those 'roids must be doing something to you...lol.

Seriously, I hope you foot feels better for your test run.

From Kathie on Wed, Jan 14, 2009 at 14:06:12

I am glad to see you are still going to race. Take it easy... remember you goal is Boston. You could always run with me I will totally slow you down! On second though that is not a good idea at all I remember what happend when I tried to run with Andy!

From Smooth on Thu, Jan 15, 2009 at 14:00:04

Good luck on your "test run" tonight. Hope your foot/ankle co-operates.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour arc trainer

If I keep this up, I'm going to have to change over to the "FastArcTrainingBlog"

My foot still feels fine.  I'm going to test it out tonight.  I am a bit scared to run on it, but I think I'm going to be fine.

Comments
From huans32 on Thu, Jan 15, 2009 at 14:29:41

Does this mean your going to be joining me at Painters for the 5k?? Looking forward to see you on Sat. And if you opt for the half. You will have someone cheering you in.:)

From rhett on Thu, Jan 15, 2009 at 14:40:40

As long as all goes well tonight, I'll be doing the 1/2. I'm planning on being there and at lunch afterwards.

From Smooth on Thu, Jan 15, 2009 at 14:52:18

I will be sending positive thoughts for your test run tonight. GOOD LUCK! I know you will do fine.

From DonGardinero on Thu, Jan 15, 2009 at 15:06:58

Rhett...Good luck with your run tonight.

From Kathie on Thu, Jan 15, 2009 at 15:22:52

So How did the run go last night? I hope the foot is cooperating. It will be fun to see you at Painters. Are you going to run with Fly?

From rhett on Thu, Jan 15, 2009 at 15:43:17

Kathie, my trial run isn't until tonight. I am anticipating that it will be fine. I suggested to Fly that we start out together, but he never responded. We'll just see how it goes and if we are running the same pace or not. If my foot is not hurting, I may just go for it and try for the 6:30 pace.

From huans32 on Thu, Jan 15, 2009 at 17:07:12

Wow that is a great pace to shoot for. I hope your foot is feeling better so I can be at the finish for you when you come in. Take it easy though tonight. Dont overdo it.

From rhett on Thu, Jan 15, 2009 at 17:27:37

6:30s do sound fast too me also, but it still just gets me in somewhere in the 1:25+ range. Some of those guys out there are amazing fast. I bet the winner is close to 1:15.

From fly on the wall on Thu, Jan 15, 2009 at 18:21:36

I did finally respond. Sorry I've been busy....... If you're going for the slower pace, I'd love to pace with you or draft you.

I hope your foot is A OK!

From Teena on Thu, Jan 15, 2009 at 23:56:13

Rhett,

How did the trial run go??

From Smooth on Fri, Jan 16, 2009 at 11:14:25

How did the foot go with the test run last night?

I'm leaving in couple of hours. Can't wait to see you tomorrow. Have a safe trip. GOOD LUCK!!!

From rhett on Fri, Jan 16, 2009 at 11:21:42

My run last night went well. During the mile warm up it was a bit sore, but when I went into my 3 min hard run I felt nothing. This morining was a tiny bit tender, but nothing I can't run on. Thanks for all your concern. I'll see you all tomorrow.

From Smooth on Fri, Jan 16, 2009 at 11:24:13

That's good news! BEST WISHES for healthy feet/body and a GREAT run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.600.001.60

It felt good to get off the Arc Trainer and actually run.  I did a warm up mile probably around 7:45, I didn't time it.  During warm up I was getting a bit worried about my foot.  By the end of warm up it was feeling pretty good.  Then I went into my all out 3 min run and I felt nothing accept my lungs wanting to explode and my legs getting really heavy.  I definitely will not race in those heavier more cushioned shoes.  I don't know how anyone tries to race in those things.  I felt like  a Clydsdale in them.  I may try and put my orthodics in my racing flats, or maybe I'll just wear an arch brace.

Cumulus Miles: 1.60
Comments
From RivertonPaul on Fri, Jan 16, 2009 at 11:31:41

Glad your test did not yield bad news.

From Kathie on Fri, Jan 16, 2009 at 11:33:27

Yea! Now you get to eat Pop tarts!

From DonGardinero on Fri, Jan 16, 2009 at 11:45:47

That's great!!! Have a safe trip. How long of a drive is it?

From Andy on Fri, Jan 16, 2009 at 11:45:52

Have a great race tomorrow. I've never run or raced in anything but cushioned trainers. I guess it is just what you get used to wearing.

From rhett on Fri, Jan 16, 2009 at 13:44:02

I'm eating a Pop Tart as I type this. Yum. Everyone drive safely. Hopefully you are all coming to lunch after the race.

Race: St. George 1/2 01:34:39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.000.0013.10

It was great seeing you all at the race and at lunch afterwards.  I had fun up there even though my race was dissapointing.  Final time 1:34:39  Avg pace 7:11 

I'll write a better report on forumflyers.

HyperSpeed Miles: 13.10
Comments
From JeffC on Mon, Jan 19, 2009 at 11:47:04

Rhett. You need to check the box that designates this as a race report! Sorry the race didn't go as planned. Painter's is a tough course to really go after a sub 1:30 with all the rolling hills and the cooler temps. Congratulations anyway on a great effort.

From huans32 on Mon, Jan 19, 2009 at 13:57:47

Well I was happy to see ya and chat with you a bit more this time then last race. You did awesome last time you were in SG. Maybe next time and if you slow down next race we are in together I might even be able to keep up with you. Sorry though that it didnt work out how you wanted. I am just glad your foot didnt act up on you during the race.

From Kathie on Mon, Jan 19, 2009 at 13:59:09

When I read Fly report I was so worried about you! I am glad you finished and with a time that I think is really great. Sorry I didn't see you after the race I would have loved to talk to you again.

From Teena on Mon, Jan 19, 2009 at 16:04:31

How would it be to be disappointed with a 1:34??? I will never know!!

It was great to finally meet you. I really wanted to meet your cute wife and kids but you were gone before I could catch my breath. Stink!

From rhett on Mon, Jan 19, 2009 at 19:06:02

yeah, the kids were getting restless and ready to go.

From Teena on Mon, Jan 19, 2009 at 21:53:39

I definitely know how that is. Hopefully you were able to have a fun get-a-way with the family. What are the ages of your children?

From Smooth on Mon, Jan 19, 2009 at 23:00:06

Rhett,

It was so good to finally meet your drop dead gorgeous wife and darling children. You have such a sweet family. I noticed two of your children wear glasses. I guess it comes in handy to have daddy to keep them "sight healthy".

Sorry the race didn't turn out as you'd hoped for. I am just glad you came and ran and no major damage done. Now you can resume your Boston training. I'm sure you'll have lotsa good days ahead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Easy run to get the legs loosened up.  6.25 miles avg. pace 8:23

Foot isn't any better, but isn't any worse. 

Cumulus Miles: 6.25
Comments
From DonGardinero on Mon, Jan 19, 2009 at 21:51:34

Glad your foot isn't any worse....Hey, am I the only one that gets sore muscles after a race? I can barely walk up and down stairs.

From DonGardinero on Tue, Jan 20, 2009 at 13:14:51

So how was your race, Rhett? Did you foot start hurting during the race?

Dale

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

5.5 EZ miles.  Legs feeling good, foot still hurts but not getting worse.

Cumulus Miles: 5.50
Comments
From Smooth on Tue, Jan 20, 2009 at 15:56:13

Sorry to hear the foot still hurts. May be during this recovery week, it's okay to do the Arc Trainer and let the tendon/muscle/nerve heal a bit? Sending healing vibes your way.

From rhett on Tue, Jan 20, 2009 at 16:44:17

Thanks Smooth. I think I am going to do easy runs all week and wear my orthodics. I'm sure it will start to get better soon. If not, I'll just learn to deal with the pain at least until Boston.

From RivertonPaul on Tue, Jan 20, 2009 at 21:28:48

I'm so discouraged you are having to deal with this foot issue. Hope it gets well soon.

From rhett on Wed, Jan 21, 2009 at 11:01:24

Thanks Paul. I think it was a good thing for me, maybe not as a runner but as a person. I think I was focusing way too much of my time and attention to running and I needed a wake up call. It has really helped me sit down and realize what my priorities should be and refocus on the things that are really important. Hopefully I will still be able to keep up on improving my running, but if not, there are more important things in life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.350.000.000.000.006.35

6.35 EZ with hill sprints on the last mile.  I'll call that my speed work for this month.

Cumulus Miles: 6.35
Comments
From RivertonPaul on Wed, Jan 21, 2009 at 11:15:17

You looked good in the race photos: in case you haven't already seen, the link is http://www.zazoosh.com/events/178

From JeffC on Wed, Jan 21, 2009 at 11:20:53

Uphill sprints so soon after the race? That foot of yours must be feeling a little better. Nice workout.

From rhett on Wed, Jan 21, 2009 at 12:14:49

Well, I didn't run the race much faster than I run a Sat. long run, so I figured I might as well do some mild speed work. I am keeping it easy all week though. No tempo runs or track work.

From DonGardinero on Wed, Jan 21, 2009 at 12:52:52

Hey Rhett, how is the pain in your foot? I sure hope it's getting better.

Yeah, it's really fun looking at the race pictures. I don't like mine, though. Some of them look like I'm barely moving. LOL.

From Kathie on Wed, Jan 21, 2009 at 14:52:49

I never like the race photos... maybe I can pay somebody to photo shop my thighs... Anyway I am glad you are back to doing some speed work but you are going to do more this month right... I think you meant speed work for the week.

From Smooth on Wed, Jan 21, 2009 at 16:43:12

Nice hill sprint tagged onto the recovery run. Sounds like the foot is letting you ease back into training.

From Teena on Wed, Jan 21, 2009 at 23:17:39

PK,

About what grade of hills do you generally do sprints on ... and how long are they as well. I need to start doing those.

Kathie,

I hate all my race pictures too ... I think there should be a way to disable other users to see them. (although I don't want anyone else to be able to disable theirs ... I want to see those ones!)

From rhett on Fri, Jan 23, 2009 at 11:58:02

Teena, it depends, but when I do them at the end of an easy run I usually do 10 sprints at about a 5% grade for 10 to 15 seconds each and then recover for 45 to 50 seconds. I start a sprint at the top of each minute.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.000.006.00

1 mile EZ

1 mile tempo

1 mile EZ

1 mile tempo

1 mile EZ

1 mile EZ with hill sprints

6 miles at 7:23

Cumulus Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles EZ

Cumulus Miles: 6.00
Comments
From DonGardinero on Fri, Jan 23, 2009 at 12:29:43

Hey Rhett, how's the foot?

From rhett on Fri, Jan 23, 2009 at 12:53:13

No better, no worse. I've put in 30 miles this week and hope to get a long run in tomorrow. I have to decide if I'm going to Boston before Feb. 5th or I lose my deposit on the hotel.

From DonGardinero on Fri, Jan 23, 2009 at 12:55:19

That would be a real bummer if you couldn't go. Have you heard any news from the doctor about what it could be?

From Kathie on Fri, Jan 23, 2009 at 14:08:52

Feb 5th? That seems so early to make a decision a lot can happen in two months. Is that the hotels policy all the time or just during the marathon?

From rhett on Fri, Jan 23, 2009 at 14:40:53

I booked through Marathon tours, it's there policy to pay 1 night ($235) up front that can be refunded if I cancel by Feb 5th.

No more news on the foot. The more I run on it the more I think it is a tendon problem, possibly a tear, but I can tolerate the pain and I don't think I'm doing any extra damage, so I'll probably just tough it out through Boston, and then deal with the consequences afterwards.

From Smooth on Fri, Jan 23, 2009 at 15:22:58

O please tell me you have a rehab program for that tendon. Your mile repeats yesterday looks good.

You're one tough cookie. Nothing stops you. I'm sure it's not easy to lower your expectations/goal. To me, just being able to go and run Boston is awesome. You gotta do what you gotta do and make the best out of it. Good luck on your training and SPEEDY HEALING on your foot.

From DonGardinero on Mon, Jan 26, 2009 at 20:46:21

How's the foot doing Rhett? Is it getting any better?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0011.200.000.000.0011.20

Ran 11.2 miles at marathon pace in 1:16:35. 

Foot pain 4/10 for the first mile, then 1/10 for most of the rest of the run except for a few spikes in pain as I ran especially when turning left.

SpeedStar Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 EZ miles this morning less than 12 hours after hard marhton paced run last night.

Legs felt great, foot not so much.  Foot pain 9/10 for first mile, grudually improved to about 2/10 by the end.  Once again any left turns cause the pain to spike a few points.

Cumulus Miles: 6.00
Comments
From Kathie on Tue, Jan 27, 2009 at 11:40:39

Wow I am sure I would not have gone a whole mile in 9/10 pain but it did drop fast. Are you using any kind of wrap for support? Maybe that knew funky colored tape would help?

From rhett on Tue, Jan 27, 2009 at 13:08:30

I've been thinking about trying that new tape. Do you have any experience with it. Yeah, I almost stopped my run after the first hundred yards or so and then determined to try out a mile and see if it improved. I'm glad I stuck it out, but I think I looked funny running with a limp for that first bit.

From Kathie on Tue, Jan 27, 2009 at 14:08:49

I have never tried it but BEMO on the other forum has. I think she really liked it.

From DonGardinero on Tue, Jan 27, 2009 at 14:24:16

Rhett...That's a real bummer. Have you decided if you're going to Boston?

From rhett on Tue, Jan 27, 2009 at 14:46:21

Dale, during the first mile of my run this morning I decided I would withdraw from Boston. By the end of my run I decided I could handle the pain and will still do Boston. I may change my mind 100 times between now and then. If I don't cancell my hotel by Feb. 5 then I will be out my $235 deposit if I cancell. I hope to be more firm on my decision before then, but probably won't be.

From DonGardinero on Tue, Jan 27, 2009 at 14:53:26

It's a tough call...You never know, your foot may be better by then. That's a lot of money to lose. Maybe you should wait until the last minute to decide.

From Smooth on Tue, Jan 27, 2009 at 15:08:23

Rhett,

May be you should talk to a sport MD. I have read somewhere that if the pain is there during the warm up and goes away once the muscles/tendons are warmed up; it is likely an inflammatory response. Do some research on it and see what's the best rehab approach. The current RW has an article on the Kinesio tape. Try PM Slick and MarcE about sharing a room. Last year they had Tim for their "room-mate". This year Slick's son is not coming. It's just a thought; if you decide to cancel the hotel room and end up going and don't mind sharing room. I sure hope you find solutions to getting that left foot/ankle heal up good. Best wishes!

From Tim P on Tue, Jan 27, 2009 at 21:12:33

Rhett - be careful with that foot. It is a hard call on what to do with it. I fought what sounds to be a similar inflammation two years ago at this time. It surely wasn't fun being less than 100%, especially being locked into a race.

From Teena on Wed, Jan 28, 2009 at 11:06:21

Rhett,

I know exactly what you mean about Boston. I have gone through the same stuff in my head ... because this is suppose to be my first and best, right? The main thing that keeps me going right now is Smooth!! Sharing Boston with her is a dream. I keep putting off buying my plane tickets though.

I'm with Smooth, I think you need to see a sports doc. I called mine again yesterday.

From rhett on Wed, Jan 28, 2009 at 12:10:01

Tim, thanks. So did you end up having to quit running a while for it to go away?

Teena and Smooth, your right, but I am stubborn and am trying to deal right now. I'm thinking I may be able to talk my podiatrist into a cortisone shot that would carry me over through Boston, then I will take some time off to let it heal.

From huans32 on Wed, Jan 28, 2009 at 18:22:54

Ack ACK ACKKK!!! That doesnt sound good Rhett. Get it checked out man. And RICE it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.005.000.000.008.00

Mile repeats on treadmill at 1% incline with 3 to 4 min slow jog recovery after 1 mile warm up.

Mile 1 at 6:00, miles 2-5 at 6:10

Amazing thing.  I was so worried about the pain I was going to feel in my foot.  It was so bad the other morning that I almost couldn't bring myself to even start, but I pain level at the begining was only 1/10 and quickly eased of to no pain at all, just a tenderness.

SpeedStar Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

OK, I survived the mile repeats last night, but now I was going to have to pay the price this morning.  I was sure I was going to be wincing in pain which would almost bring tears to my eyes.  But NO!  Same as last night, 1/10 pain to get going then no pain just tenderness.  I don't know how it improved so fast.  Maybe it is the 800 mg Ibuprofin 4 x per day and multiple 20 min icing sessions, or maybe it has to do with the power of prayer, or both.  It does seem to be getting better though.  Yeah!

6 miles avg. pace 7:29

Cumulus Miles: 6.00
Comments
From Kathie on Thu, Jan 29, 2009 at 12:35:16

Wow Rhett this is great news! I think Boston had better get ready for you to tear-it-up!

From Smooth on Thu, Jan 29, 2009 at 12:51:58

WOOHOO!!! YAY!!!! HIP HIP HOORAY!!! I AM SO SO SO SO SO HAPPY!!!! I just startled the kitty cat. BEST NEWS EVER!!!! I'm blowing kisses to my computer screen.

OK, I'm done with the happy dance. Yes, more power to all those things you did and the prayers!!! WOOHOO!!! BOSTON here you come!!!!

From DonGardinero on Thu, Jan 29, 2009 at 15:08:56

That's fantastic news, Rhett!!! Let's hope the pain stays low or even better, non-existent.

From Rhett on Thu, Jan 29, 2009 at 16:11:11

Kathie, Smooth, Dale.

Thanks, I am still not 100% and am far from being in the clear, but I'll take it for now. You guys are great to be excited for me. May all your runs be injury free.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

EZ run with 10 hill sprints over the last mile+.  Avg pace 7:39

Foot pain 2/10 at start quickly shifting to mild tendernss for the rest of the run. 

Over all I felt very strong this morning.  I'm looking forward to see how my body responds to a 16 miler tomorrow.

Cumulus Miles: 6.50
Comments
From DonGardinero on Fri, Jan 30, 2009 at 12:03:41

Good luck with your run tomorrow.

From Andy on Fri, Jan 30, 2009 at 12:58:02

Glad to see that your foot is getting better. Good luck tomorrow.

From Kathie on Fri, Jan 30, 2009 at 13:31:47

I will be thinking of you tomorrow and sending healing thoughts your way.

From Smooth on Fri, Jan 30, 2009 at 15:01:52

Good to hear you're back on your EZ with hill sprints run. Good luck on your 16 miler. I know you'll do great.

From DonGardinero on Sat, Jan 31, 2009 at 00:13:43

He Rhett, did you mention a few weeks ago that you won't be running St. George this year? Or was that someone else?

From rhett on Sat, Jan 31, 2009 at 17:27:39

Yes Dale, that was me . My kids have fall break that week and we have planned a family vacation, so I'm thinking about doing TOU instead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.300.000.000.000.0016.30

What a beautiful day for a run. 47 degrees not a cloud in the sky and not even a small breeze. I made the most of it by heading out for a hard 16 miler. I did the easy out hard back thing. I made it out (8mile) in 1:00:20 then picked it up a bit on the way back. At mile 10 I was at 1:14:55 then my Garmin charge ran out so I don't know my final time, but I'm guessing somewhere around 1:57 or 1:58. The best part, foot pain was 0/10 for almost the entire run. I had a few little twinges, mostly on left hand turns and a bit at the start, but mosthly nothing. What a difference 4 days makes.

My attitude about my running has made a complete 180 degree turn this week as well. At the beginning of the week I was ready to pull out of Boston, now after having done an 11 mile marathon pace run, mile repeats (5), and a good hard long run, I'm feeling all jazzed about my running again. I'm never taking steroids for running things again. That totally messed with me and didn't help my foot at all. Advil has worked much better for me.

I did the last .3 as a cool down so I would hit an even 54 miles for the week. I'd have to go back and check, but I don't think I ever went that far during my SGM training this last time around.

SpeedStar Miles: 16.30
Comments
From Teena on Sat, Jan 31, 2009 at 17:49:24

PK!!!!

That is AWESOME!!! Okay, I am convinced that your good healing spirit will spread my direction and I will also have some great days in the very near future. Right now I am in the same place you were a few days ago ... questioning Boston, etc. PLEASE PLEASE PLEASE let me experience what you are now experiencing as well (other than no way ever could I run your pace).

Nicely done PK!! You are awesome!

From Kathie on Sat, Jan 31, 2009 at 18:52:23

Rhett I am doing the happy dance for you!!! Wow you have done so well in your recovery I am sure this is a well deserved blessing!

From DonGardinero on Sun, Feb 01, 2009 at 00:43:52

Wow, Rhett. Am I crazy or is that a lot of miles?!!! You and Smooth and really tearing it up. I believe you ran 30 miles more than I did this week. Of course, you're all further along in training for Boston. Great job. Hope the foot feels good in the morning.

From rhett on Sun, Feb 01, 2009 at 17:31:34

Teena, Kathie, Dale. Thanks I feel blessed to be back so quickly from what I thought would keep me from running Boston. This morning my foot was a little more tender than normal, but no sharp pains.

Teena, I hope you soon heal. I included you in my fasting and prayers this weekend. Good luck with your injury.

From Smooth on Mon, Feb 02, 2009 at 18:13:28

That's gotta be a good feeling!!! SO VERY HAPPY for you. We have Feb and March for some solid good training and hopefully peak in April before the Boston taper. Looks like you're in good shape to ramp up your training. We need everyone, including Teena, to be healthy and ready for Boston. Here's to injury free training and running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.001.500.007.50

I decided to do an old work out I did a couple years ago training for my first Boston.  There is a 1.15 mile loope less than a mile from my house with three very steep hills on it.  The my Garmin says the first is about 150m and 9% incline, the second 250m 7% incline and the 3rd 50m 13% incline.  I run the loope at an easy pace and I sprint the hills.  Last night I did 5 laps, so 15 sprints equallying about 1.5 miles.  Total run was 7.5 miles.  I think I may start doing that workout everyother week instead of my 2 1/2 min repeats on rolling hills.

Cumulus Miles: 7.50
Comments
From Smooth on Tue, Feb 03, 2009 at 15:02:32

Very cool hill workout. You'll be so ready for them Newton Hills.

From RivertonPaul on Tue, Feb 03, 2009 at 15:17:19

Nice workout.

From DonGardinero on Tue, Feb 03, 2009 at 18:06:02

That sounds like a great workout. I really need to start doing hill work.

From Kathie on Wed, Feb 04, 2009 at 00:48:16

I was reading today that hill workouts are one of the best ways to increase speed. I think I might try and get more hills in my training this year too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Oops, never posted yesterday's run.  6 EZ miles AP 8:03

Tonight is tempo run night! Yea!

Cumulus Miles: 6.00
Comments
From DonGardinero on Thu, Feb 05, 2009 at 01:48:10

I likes the speedwork. It sure makes the runs more enjoyable.

From huans32 on Thu, Feb 05, 2009 at 08:33:40

Great job Rhett. How is the old foot feeling??

From Teena on Thu, Feb 05, 2009 at 10:49:49

How did the tempo run go?

From Rhett on Thu, Feb 05, 2009 at 13:54:24

Mark, the foot is feeling great compared to a couple weeks ago. It is still not 100%, but it doesn't seem to hamper my running after it's warmed up.

Teena, great. I'm about to post it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.007.000.000.008.50

Wednesday night my wife has young women's so I take the kids to the gym and do some treadmill work.  Today  1 mile warm up, 7 miles at 6:40, 0.5 mile cool down.

Total run 8.5 miles 58:40

Felt great!

HyperSpeed Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I thought I might have heavy legs this morning after my tempo run last night, but my legs felt great.  My foot was a bit more sore than normal though. 

6 EZ miles AP 7:48, probably a bit too fast, but it felt good.

Cumulus Miles: 6.00
Comments
From Smooth on Thu, Feb 05, 2009 at 15:56:59

Very nice runs this whole week. Glad you're monitoring that foot. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

6.4 miles Recovery run.  I kept trying to slow down.  Wanted to run 8:30s but ended up running at 8:00 exactly.  I did 10 hill sprints over the last mile +.  My legs have felt really good this week.  I've got my 1st 20 miler of this training cycle scheduled for tomorrow morning.  I'm excited to get out and do it.

Cumulus Miles: 6.40
Comments
From RivertonPaul on Fri, Feb 06, 2009 at 11:17:30

Your training is and has been so good. What happened at Painters?

From Kathie on Fri, Feb 06, 2009 at 13:10:48

I am so glad you are feeling better and everything is coming together for you! Good luck tomorrow.

From Rhett on Fri, Feb 06, 2009 at 14:50:31

Paul, I had just hurt my foot and was on prednisone. I really think the steroids messed me up, and I just had a bad day. It happens. Hope it doesn't happen at Boston.

Kathie, thanks. Yes my running the last couple weeks seems to be heading in the right direction. My foot is still sore, but doesn't hamper my running anymore. Hopefully it only gets better from here on out. I'm going to be asking a lot from it over the next 10 weeks.

From Smooth on Fri, Feb 06, 2009 at 15:39:41

Looks to me you're back on the training wagon and moving full steam forward. Good luck on your 20 miler tomorrow. How many 20+ milers are you doing this cycle? Are you still following that special carb and poptart regimen?

From fly on the wall on Fri, Feb 06, 2009 at 16:33:09

Ye Haw!

:)

From rhett on Sat, Feb 07, 2009 at 11:20:49

Smooth, I plan on doing a 20 miler every other week and then 3 weeks out a 23 miler. I only do the carb thing every now and then when I want to have a real good run. If you do it too often, you get fat!! I probably will do it before my 23 miler and then before the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

My first 20 miler of this training cycle went well.  I got up at 4am went and planted some water bottles and was out running a little after 4:30.  I did 2 10 mile loopes on a very hilly course.  Total time 2:37:36  Avg Pace 7:53.  I felt great at the end.  Last 2 miles were 7:00 then 6:58.  My foot didn't bother me much, but on a few of the downhills I was worrying that the next step might be my last.  From here out I'll do a 20 miler every other Sat. with a 23 miler 3 weeks before Boston.

SpeedStar Miles: 20.00
Comments
From jun on Sat, Feb 07, 2009 at 11:00:49

Nice workout.

Question: as I start running longer I plan to stash bottles. What do you do with the bottle after you finish it? I assume you drive back around and pick them up later?

From rhett on Sat, Feb 07, 2009 at 11:06:28

That would be the best thing to do, but since I run on streets with houses, I just look for someone who left out their garbage can and throw them in there. I pass a few gas stations as well and use their garbage cans as well.

From jun on Sat, Feb 07, 2009 at 11:18:25

Genius.

That makes sense when running in town. I guess when I'm in the mountains and my runs get longer I am just going to have to load up and carry the empties out.

I don't like to run with a camelback. I have a water bottle belt. That should be enough.

From rivertonpaul on Sat, Feb 07, 2009 at 16:25:15

well done, as usual

From Smooth on Sat, Feb 07, 2009 at 18:16:37

Nicely done!!! I bet it feels SO good to have that first 20 miler under your belt and with it executed so nicely with no issues. I am so happy to hear that your foot is doing well. Your paces just blow me away. 1 down 4 more to go. Have fun training.

From Kathie on Sat, Feb 07, 2009 at 21:27:19

Great run Rhett. I ditto smooth I am so glad everything is coming together for you.

From DonGardinero on Sun, Feb 08, 2009 at 00:16:46

Great job, Rhett. I'm always impressed with your stamina and speed. What is your goal at Boston? I think you mentioned that you'd like to PR, is that right?

From fly on the wall on Sun, Feb 08, 2009 at 11:15:24

Nice! I'm almost glad I won't be at Boston because the way your training is going you'd leave me so far behind I'd have to take a train to catch you. Keep it up! I look forward to running vicariously through come April.

From Teena on Sun, Feb 08, 2009 at 14:41:30

Man Alive Rhett!!! No way, no how, anyone would ever believe that you were barely running a couple of weeks ago! CRAZINESS I tell you!

Awesome 20 miler!!! How in the world does anyone run their 20-milers sub 8s???

From Rhett on Mon, Feb 09, 2009 at 11:15:17

Dale, I want to run a Boston PR. I don't think I can do better than my 2:59:00 I ran at SGM, but I'm going to shoot for 3:00:00. I may blow up at some point in the race, but I'm going for it anyways.

Fly, I wish you were there to run it with me. You are in great shape right now.

Teena, if I can't do 20 under 8, no way will I do 26.2 at 6:52. Some times it baffels my mind when I think I ran a marathon averaging 6:50 when there are recovery days that I can't barely run 8:30s for a few miles.

Paul, Smooth, Kathie... thanks for the encourgement. It helps motivate me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0012.000.000.000.0012.00

Last night I headed out for a 12 mile marathon paced run.  I wasn't sure how my legs would respond after my 20 miler on Sat.  The first mile I felt like I was working hard, but then I started to settle in at a nice pace. 

12 miles  1:21:53  AP 6:49

Felt great!

SpeedStar Miles: 12.00
Comments
From Kathie on Tue, Feb 10, 2009 at 12:28:16

I am not going to sound too happy because it might jinx you but it is so cool when your training runs go so well.

From DonGardinero on Tue, Feb 10, 2009 at 12:31:56

Dang, Rhett!!! Knock on wood, it sounds like you're back to your old self. Way to go!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I did a nice easy run this morning wondering how my legs would feel after my hard effort last night.  My legs felt great.  My foot was a little sore for the first mile and then quit bothering me.  6 miles AP 8:15

Cumulus Miles: 6.00
Comments
From Smooth on Tue, Feb 10, 2009 at 17:41:12

Rhett, you did awesome on your marathon paced run last night and nice recovery run this morning. I love to read about your training. Very cool. Boston's gonna be so fun.

From RivertonPaul on Tue, Feb 10, 2009 at 18:23:25

Glad the foot didn't act up too much.

From Kathie on Tue, Feb 10, 2009 at 20:10:04

Great workout again Rhett.

From Teena on Wed, Feb 11, 2009 at 00:29:03

Nicely done PK!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.006.000.008.50

Tonight was Treadmill Wednesday, my night with the kids. I did six one mile repeats after warming up. I did 3 minute recovery walk/jogs in between each mile. Then a small cool down at the end.

Treadmill at 1% incline. Each mile at 9.8 (6:07). The last two miles were tough, but I worked it out. Nice not to have to do mile repeats again for a couple more weeks.

SpeedStar Miles: 8.50
Comments
From RivertonPaul on Wed, Feb 11, 2009 at 20:38:18

Nice workout.

I just got word Ogden Marathon sold out so my whole marathon plan has to be revised.

From Kathie on Wed, Feb 11, 2009 at 20:54:49

Great workout Rhett. Do your kids watch you run? I have teenagers and they would "need" me every 5 seconds if I were at home on the treadmill

From Smooth on Wed, Feb 11, 2009 at 21:07:51

WOW, that's an AWESOME mile repeat TM workout!!! Do you ever feel the urge to grab onto the TM bar? What kinda mind game do you play to get 6 mile repeats in those crazy fast pace?

From DonGardinero on Thu, Feb 12, 2009 at 10:19:11

Great job, Rhett!!! I think I could probably do 200 meters at that pace, but even that might be pushing it.

From Rhett on Thu, Feb 12, 2009 at 12:35:47

Paul, I can't believe how fast that marathon filled up. I'm thinking about doing TOU in Sept. Maybe I should start thinking about actually signing up.

Kathie, I do my TM work at the Gym. My kids are in the play area.

Smooth, yesteday I did the, "I can keep going for 2 more minutes, then I'll back down" game. I only have to tell myself that 3 times and the mile is over. And no I don't ever have the urge to grab the TM bar when it is going 9.8 mph. If I did that at that speed I'd probably go flying off the TM. :)

Dale, thanks. I couldn't always do that. You'll get there and probably soon at the rate you are improving.

From huans32 on Thu, Feb 12, 2009 at 15:54:32

I am with you on those mile on a TM they can be tough. At least you know how far you have gone and can keep the pace easier. What I am learning about speed work though. Is being that they are faster the faster I am done with them is what I tell myself.:) Great job man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I did 6 EZ miles this morning.  The sun was up, no wind, 41 degrees.  It was great. 

AP 8:15

Legs and foot felt great.

Cumulus Miles: 6.00
Comments
From Teena on Thu, Feb 12, 2009 at 15:02:25

Sounds heavenly!!

From Kathie on Thu, Feb 12, 2009 at 15:02:59

Looks like most of us put in an EZ day today. I am learning fast how important they are now that I have added hard days.

From Smooth on Thu, Feb 12, 2009 at 22:47:54

Like a pro., you're doing the hard/easy principle training so beautifully. It's a bit more challenging here with the crazy winter weather. I just hope we will be rewarded come race time.

From huans32 on Fri, Feb 13, 2009 at 08:34:59

Nice job Rhett. Glad to hear everything is working right.

From JeffC on Fri, Feb 13, 2009 at 11:21:29

Nice to hear the foot is feeling better. I run in the dark so much it sounds weird to actually run when it's light.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 easy miles this morning but run too fast although it felt really easy.  I finished with 10 hill sprints over the last mile+.  AP 7:54  Even though that felt really easy I need to do better at slowing down on my easy runs so I can really push hard on the 3 important runs each week.

Cumulus Miles: 6.50
Comments
From DonGardinero on Fri, Feb 13, 2009 at 11:48:33

Another tough workout!!! Where do you get all of your energy? Are you running a 20 miler tomorrow?

From Kathie on Fri, Feb 13, 2009 at 13:11:45

Well Rhett if it felt easy it could have been way too fast, I am like you though I need to make my easy days easier.

From rhett on Fri, Feb 13, 2009 at 13:36:43

Dale, Tomorrow I will only go 16. I'll do 8 EZ miles out and downhill, then 8 back up hill fast.

From Teena on Fri, Feb 13, 2009 at 14:24:36

How in the world can an AP of 7:54 feel easy!! You're nuts (and in such good shape).

Nice job!!

From DonGardinero on Fri, Feb 13, 2009 at 15:00:53

Hey Rhett, how steep is this hill? I always have it in my head that you're running up and down hills with 10% grade.

From rhett on Fri, Feb 13, 2009 at 16:33:08

Just more than the last mile of my ez run is up a long straight road that has about a 5% incline. I only so my sprints for 10 secs each and then just keep running up for 50 secs...repeat 10 times.

When I do my real hill work the hills are longer and much steeper, more like 10%. That will be this coming Monday's workout.

Teena, thanks. I think I am a bit nuts, but I was making a conscious effort to run slow and easy I just need to do better at slowing down.

Kathy, your workouts lately have been pretty intense. Your doing awsome. Have you given any thought to the duathalon idea?

From Kathie on Fri, Feb 13, 2009 at 16:43:09

Rhett while I like the idea of a duathlon/triathlon, I don't own a bike and I can't swim so for now I will just stick to the running and then when I get rich and famous I will hire a swim coach and buy a bike.

From RivertonPaul on Fri, Feb 13, 2009 at 17:53:53

One of these days I need to plan my workouts. You do things so smartly.

From Smooth on Fri, Feb 13, 2009 at 18:12:22

NICE EZ run. How do you figure out the percentage of hill inclines? There are two hills on a rounte that I frequently run.

One is 1.5 mile long with a 195' ascend.

The other one is 0.3 mi long with 63' ascend. These numbers are from my Garmin graph.

Most of the time I run them at a steady pace. Sometimes I would "sprint" to one telephone pole and recover to the next telephone pole; or counting sets of 30.

From rhett on Sat, Feb 14, 2009 at 15:09:15

I have one of the screens on my Garmin set to tell me the % incline/decline and when I'm running up the hill I just look at it a bunch of times and take the average. I'm sure it's not exact, but I don't want to do the math to figure it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.008.000.000.000.0016.00

I broke out a new pair of shoes for this mornings run and they felt good. No wind, sun shining, 44 degrees. Can you say perfect? I did 8 miles out easy AP 7:21 then turned around and ran back uphill hard AP 7:03. Total run 16 miles AP 7:12.

That was a good way to break in the new shoes.

SpeedStar 2 Miles: 16.00
Comments
From Smooth on Sat, Feb 14, 2009 at 16:12:57

Nice mileage, AWESOME pace and strong finish. New shoes are wonderful especially with PERFECT running road and weather condition! GOOD JOB on your long run today!!!

From Kathie on Sat, Feb 14, 2009 at 16:24:25

You don't get too many days like that... new shoes, perfect weather, and a great run...you should mark this one down for the history books.

From DonGardinero on Sat, Feb 14, 2009 at 21:39:59

Awesome, Rhett, Awesome!!! 55 miles in ONE week. Sounds like the weather was just perfect for you. It was snowing up here even before I got up this morning.

From Teena on Sun, Feb 15, 2009 at 21:21:25

So you are telling me that you ran 8 miles uphill with an AP of 7:03!! Crazy boy!!

From MarcE on Mon, Feb 16, 2009 at 22:30:37

Nice run, Rhett. Nice shoes, too. I love my Speedstars. I bought a pair at the expo at Boston last year and ran in them for the marathon the next day..feet felt great. I bought a new pair recently--bright yellow, and I love running in them. They're very light. Do you plan to run Boston in yours? Do you think there's enough cushion for long runs?

From rhett on Tue, Feb 17, 2009 at 15:46:36

Marc, my new ones are bright yellow as well. There is plenty of cushion for long runs in them. I usually race in the Hyperspeeds which are even lighter and have less cushioning in them. I need a new pair of those before Boston though, so I may just race in my Speedstars.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.600.000.002.000.008.60

Ran last night around 8 pm.  It was raining steadily, but I braved the great outdoors anyways in order to get my hill work in.  I did the mile plus loope with 3 steep long hills and sprinted the hills and easy ran the rest.  I ran 6 laps.  Total run 8.6 miles  AP 8:05

Cumulus Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I had a nice easy morning run this morning.  The sky was clear and the sun coming up.  It was georgeous, especially compared to last nights run in the rain. 

6 miles AP 7:47

SpeedStar Miles: 6.00
Comments
From Teena on Tue, Feb 17, 2009 at 17:28:25

Nice easy morning run at a stinkin' 7:47 pace???

Oh man ... that kills me!!

Nice job PK!

From DonGardinero on Tue, Feb 17, 2009 at 19:16:54

great job on both runs!!! WOW!!!

From Kathie on Tue, Feb 17, 2009 at 21:31:54

I love to run at sunrise it is the best! My dream run would be to run on a beach in Hawaii at sunrise or sunset.

From Smooth on Tue, Feb 17, 2009 at 22:03:27

AWESOME hill run last night and nice run this morning. I have a hard time running early in the morning during the dark winter months. I need to change my attitude. GOOD JOB!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.007.000.000.008.50

Wednesday night at the gym with the kids. Treadmill tempo run.

1 mile warm up

7 miles, 1% incline 9.1 mph. Mile 7 was tough so I started running 0.25 miles at a time. By mile 6.5 I really wanted to stop, so I increased the speed to 9.2. I then wanted to stop at 6.75 so I increased the speed to 9.3 for the last quarter mile....7 miles in 46:07 (AP 6:35)

1/2 mile cool down.

HyperSpeed Miles: 8.50
Comments
From Smooth on Wed, Feb 18, 2009 at 22:32:06

What da??!!! If I really want to stop, I press the STOP button, NOT increase the speed! You are one CRAZY FAST SUPERMAN with bionic mental toughness, I tell ya!!!! AWESOME TEMPO RUN!!!

From MarcE on Wed, Feb 18, 2009 at 23:03:40

Sweet run, Rhett. I really need to get a new treadmill at home. If mine was working correctly, and not sitting in the corner of my bedroom as a clothes rack, I'd be tempted to jump on it right now!

From DonGardinero on Thu, Feb 19, 2009 at 01:30:43

Dang, Rhett!!! I don't even know what to say anymore. great job.

From RivertonPaul on Thu, Feb 19, 2009 at 10:25:45

Great progress. You are very strong.

From Kathie on Thu, Feb 19, 2009 at 12:58:42

Oh so that is the Jedi mind trick you use - when you are so dead you want to stop speed up! You are crazy. I think I will stick with when you want to stop count to ten and then stop...or count to ten again.

From rhett on Thu, Feb 19, 2009 at 13:58:50

Smooth, Marc, Dale, Paul, thanks.

Kathie, I have found that sometimes when I am tired if I speed up it actually seems easier than continuing at the same pace I've been pounding out. One of my Jedi Mind tricks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 EZ miles this morning and another beautiful, crisp, cool morning. 

AP  8:12

I'm really starting to love my EZ days.  I used to dread them, but now I like them better than my hard days. 

Cumulus Miles: 6.00
Comments
From Smooth on Thu, Feb 19, 2009 at 18:38:09

Do you cross train on your EZ days? You deserve an EZ day after yesterday's awesome hard workout. I always love EZ days and sometimes dread hard days. I have noticed that after an EZ day the next day's workout is so much better.

From DonGardinero on Thu, Feb 19, 2009 at 21:53:17

Funny, I used to love the easy days and dread the hard days. Now I LOVE the hard days and dread the easy ones. The speed work is a lot of fun.

From RivertonPaul on Fri, Feb 20, 2009 at 12:13:14

Just make all your days easy like I do. (I'm trying to slow you down.)

From Rhett on Fri, Feb 20, 2009 at 12:32:08

Smooth, I have changed up my training from what I did at SGM. Hopefully that won't be a mistake. I am running 6 days a week instead of 4 and I cut out most of my cross training. Every morining (Mon-Fri) I do 15 mins of either jumping exercises or core exercises. That is it. No weights, no eliptical, no pull-ups, NADA!!!

From Smooth on Fri, Feb 20, 2009 at 15:18:00

No packing bulky guns? Smart thinking!! You're an elite runner in my book. I think it's good to change things up with different training cycle. With the good weather you have down in AZ, it'd be a waste not to run more days and less indoor xtraining. What do you think of Brain Training?

From rhett on Fri, Feb 20, 2009 at 16:12:26

Smooth, the weather has been fabulous here this winter. Should be a great morning for a long run tomorrow. I really like the Brain Training ideas. I don't use any of his training plans in the back, but I use a lot of his ideas in my training. I am using his jumping exercises and core exercises and think they are helping.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

6.4 recovery run with 10 hill sprints at the end.  AP 8:24

I was trying to keep it nice and easy so I can have a good 20 miler tomorrow morning.

Cumulus Miles: 6.40
Comments
From DonGardinero on Fri, Feb 20, 2009 at 14:40:05

Great job, Rhett. I know I keep saying this, but I really need to start running some hills. That's the one part of my training that I always overlook.

From Smooth on Fri, Feb 20, 2009 at 15:12:14

NICE recovery run. Have a great 20 miler tomorrow! Your training looks awesome.

From rhett on Fri, Feb 20, 2009 at 16:13:57

Dale, hill sprints build leg strength and make you faster.

Smooth, how far are you going tomorrow? How many 20 milers do you have planned for the training cycle?

From Smooth on Fri, Feb 20, 2009 at 16:22:50

I'm doing 20, may be 21 ('cause it's the 21st) tomorrow. I have at least four 20 milers this cycle.

From fly on the wall on Fri, Feb 20, 2009 at 22:27:03

How does one keep it nice and easy when running 10 hill sprints at the end?

From rhett on Sat, Feb 21, 2009 at 10:11:54

Fly, that last mile+ of 10 to 15 sec hill sprints isn't easy, but it never seems to take much out of me the next day. They are not like my hill repeats that I do ever other week. Those wipe me out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.002.000.000.0020.00

It was a very dark morning, so dark that I almost ran off the road a couple times.  It's a weird feeling when you can't see the road in front of you.

I started off a little sluggishly for the first few miles and then I seemed to settle into a nice groove.  I did my 10 mile loop with the 1st 3.5 miles climbing 700+ feet and then a nice easy descent over the next 6.5 miles.  I did it twice to get in my 20 miles.  The first loop I ran in 1:18:10.  I was suprised to see I had done it that fast in that I kind of felt like I was sleep walking through that first loop.  In my never ending quest for negative splits I picked it up a bit on the second loop and ran it in 1:14:54.

Total run 20 miles,  2:33:04,  AP 7:39

I was feeling good with a couple miles to go so I let the horses run and averaged 6:33 over the last 2 miles.  I hope I don't pay for that on Monday when I head out for my run.

SpeedStar 2 Miles: 20.00
Comments
From Kathie on Sat, Feb 21, 2009 at 11:46:57

Wow Rhett You are looking so good I think you might just go sub 3 at Boston...but then what do I know.

From DonGardinero on Sat, Feb 21, 2009 at 11:51:50

Great job, Rhett...What time did you get out for your run? Sounds like a tough run. I hope you can get some rest today.

From rhett on Sat, Feb 21, 2009 at 12:18:57

Kathie, I'm going for sub 3 at Boston, but it will be tough. I may crash and burn.

Dale, I got up at 3:45 went and put out some water bottles and was out running by 4:20. I had to be at work seeing patients at 8:00. Only have to work till noon. :)

From rivertonpaul on Sat, Feb 21, 2009 at 14:47:53

You seem very strong and focused. Way to go. You are well on your way.

From DonGardinero on Sat, Feb 21, 2009 at 15:53:57

Wow, Rhett, you are more committed than I am. It's easier for me to run in the middle of the night BEFORE I go to bed. The last time I got up that early to run was when I met Slick and Mark-O up in Park City. Never again....except for marathon mornings.

From DonGardinero on Sat, Feb 21, 2009 at 15:55:12

By the way, is your total time for the 20 miles supposed to read 2:33:04?

From rhett on Sat, Feb 21, 2009 at 17:27:34

yes, it is 2:33:04 . If I had done it in 1:33:04 I would have set a world record. Thanks for catching that typo.

From Smooth on Sat, Feb 21, 2009 at 17:38:22

WOW!!! I knew you're FAST. When I saw that 1:33, my jaws dropped to the floor. You ran twice as fast as me!!!

That was an awesome mountain loop you did. 700+feet???!!! You're very committed and motivated to get up that early. You ran w/o headlamp? I am impressed. You were done running by the time I started mine. You're an inspiration to me. GREAT JOB!!! You're so there for that sub-3 at Boston!!!

From DonGardinero on Sat, Feb 21, 2009 at 18:33:49

Yeah, and he started his run only 45 minutes after I went to sleep....Well, he started hiding water bottles.

From Teena on Sun, Feb 22, 2009 at 17:22:18

That is some serious speed on a 20-miler!! You are seriously on fire PK!! AWESOME!!!

From MarcE on Sun, Feb 22, 2009 at 21:56:34

Great run there Rhett. Anytime you can run that fast for that far, and still be able to knock out the two fastest miles at the finish says lots for your endurance and the shape you're in. Stay healthy and can't wait to see how you do at Boston!

From Smooth on Mon, Feb 23, 2009 at 17:52:51

Rhett, I just read your response on Brain Training. I'm gonna try some of those core workout this week. I like the ideas about afferent feedback and cues for running forms. I have been thinking about my running form more, working on "the belly button to spine". It's hard to constantly think of that during the run.

From rhett on Mon, Feb 23, 2009 at 18:18:42

yeah Smooth, I like how he has you focus on one thing at time with running form. It is hard to concetrate on more than one at a time, but over time they just become natural.

From Teena on Mon, Feb 23, 2009 at 22:39:49 from 67.177.20.13

Okay PK ... I must have missed it. Where is the post on brain-training ... I need MAJOR help with running form ... obviously!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.000.0013.10

What a wonderful night. We had FHE, played hide and seek with the kids, put them to bed and then I went out for my run. I had a 13 mile marathon pace (6:52) run planned. I decided while running to do the extra 0.1 so I could do a half marathon. My pacing at the beginning was off. The first 3 miles I was just over 6:30 pace. I was worried that this might kill me at the end of my run. I was then able to settle into a pace right around 6:50 for the next 9 miles. On the last mile.1 I was feeling good so I picked it back up around 6:30 pace.

Total run 13.1 miles, 1:28:30 AP 6:46 (Oh yeah, they were flat miles. I ran around the island 3 1/2 times)

Felt great, I'm ready for a nice easy run tomorrow morning. This run gave me some confidence that I was just having a bad day at Painter's for what ever reason.

SpeedStar 2 Miles: 13.10
Comments
From fly on the wall on Tue, Feb 24, 2009 at 09:26:45 from 204.113.19.10

If it wasn't blatantly obvious to you before it should be now, Painter's was a fluke. We all know you are much faster than you were on that day. Having said that, I may never let you forget that fluke because I will probably never finish ahead of you in a race again! :)

Nice workout. Boston, here you come!

From huans32 on Tue, Feb 24, 2009 at 09:32:59 from 138.64.2.77

Oh yeah!!! That is the Rhett we know. Great speed there speedy. And to run fast at the first of your run pulled it back in and then gunned it again at the end. WOOT WOOT!! Either way at painters I was happy to run with you some and chat with you. Just imagine how you would of done if it was in the morning over doing it late at night too. Great time trail though bro.:)

From DonGardinero on Tue, Feb 24, 2009 at 10:43:22 from 75.162.97.29

Awesome run, Rhett!!! You finished your 13.1 in the exact same time it took me to run my 10 miler Saturday night. I'm positive you'll go sub-3:00 at Boston. A superb performance.

From Smooth on Tue, Feb 24, 2009 at 10:49:33 from 71.36.64.119

Rhett, that's an awesome half marathon performance, nicely planned and executed. You're an incredible athlete. It doesn't hurt that you are a GREAT dad. How late did you go run? I'd be so pooped after FHE and tucking kids in bed after a long day at work; not to mention you ran 20 miles on Sat. I am very impressed. Sub-3 at Boston will be icing on the cake, a well earned and deserved reward. AWESOME AWESOME AWESOME!!!!

From Rhett on Tue, Feb 24, 2009 at 12:33:41 from 170.215.58.122

Fly, I think we would run a fairly even race. You have gotten fast in your "old" age.

Mark, thanks, it felt nice and easy. I never was breathing hard till the very end. That was the best part.

Dale, I wish I were positive I could go sub 3 at Boston.

Smooth, I started around 8:00. Luckily my kids go to bed at 7:30. I have been working really hard on making running like #5 on the priority list with the family/kids right at the top. I think the more I concetrate on doing what is important, the more my running has improved.

From DonGardinero on Tue, Feb 24, 2009 at 13:00:11 from 75.162.97.29

Hey Rhett, I guess it's easier for someone else to say you'll go sub 3 at Boston. Just like my wife keeps telling me I'll go sub 4 at Ogden. I don't feel confident that I can do that yet.

As for priorities, that's pretty much the reason I've been doing my long runs at night when everyone is in bed. Those long runs take a lot of time away from my family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I did a nice easy recovery run this morning.  I thought I might have some soreness in my legs after last nights half marathon run, but my legs, although tired, felt great.  Not even a twinge of soreness.  I ran 6 miles starting out slowlyl and then just running what felt easy.  Ended up running 6 miles, AP 8:04.

 

 

Cumulus Miles: 6.00
Comments
From DonGardinero on Tue, Feb 24, 2009 at 14:45:21 from 75.162.97.29

How old are you, Really? 22?

From huans32 on Tue, Feb 24, 2009 at 15:58:47 from 138.64.2.77

Great job man. You planning on doing the Ragnar this yr?? Your training looks well in line with that kind of training. What was your next race coming up again?? I know Boston but anything inbetween?

From rhett on Tue, Feb 24, 2009 at 17:59:41 from 170.215.58.122

Dale, I'm 37 but I'm getting faster and my theory is every year you get faster you don't have to count. So I've been getting faster since I started racing at age 34... that makes 34 still.

Mark, no I'm not doing Ragnar, too far to travel. My next race is a half marathon here in Lake Havasu that is 2 weeks and 2 days before Boston. My goal in that race is to run it in exactly 1:30:00 (marathon goal pace) and not a second faster.

From Kathie on Tue, Feb 24, 2009 at 20:14:44 from 207.155.176.10

Wow Rhett your training runs keep getting better and better. I am sure you are in the best shape of you life.

From Smooth on Wed, Feb 25, 2009 at 16:59:47 from 71.36.64.119

And younger and younger too! :D AWESOME!

From MarcE on Wed, Feb 25, 2009 at 21:41:42 from 206.225.68.10

I know that 8:00 miles feel pretty easy for me, they must feel like walking for you, Rhett. Best of luck going for that sub 3:00 at Boston and the 1:30 at Havasu. Sounds like a great plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.006.000.008.50

I took the kids to the gym for some treadmill work tonight. It was mile repeat night, and I wasn't sure how I felt about that. I did a mile warm up at 7.5 and my legs felt very tired. I then set up the treadmill to do 6 one mile repeates at 9.9 (6:03) with recovery pace at 4.5 all at 1% incline. I was suprised that my legs felt a lot better running at the faster pace. I did my 6 repeats with 2:57 recovery time. I was suprised how good I felt all the way through until that last mile which was tough at the beginning then I finished strong. Total run 8.5 miles.

HyperSpeed Miles: 8.50
Comments
From Kathie on Wed, Feb 25, 2009 at 22:46:40 from 207.155.176.10

Rhett I think I get faster just reading your reports I can't imagine what it is doing for you. Can you set up the treadmill to do all your speed changes right at the beginning? I need to figure out how to do that.

From Kathie on Thu, Feb 26, 2009 at 11:26:08 from 170.215.58.122

I use the gyms treadmills. It has an interval workout mode so you pre-program it for your running speed and your jogging speed and then you only have to hit one button when you want to switch back and forth. I love that setting, makes speed work a ton easier.

From Rhett on Thu, Feb 26, 2009 at 11:26:38 from 170.215.58.122

I use the gyms treadmills. It has an interval workout mode so you pre-program it for your running speed and your jogging speed and then you only have to hit one button when you want to switch back and forth. I love that setting, makes speed work a ton easier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery miles AP 8:03  Legs felt great

I have started to notice that by doing my real hard runs at night and then doing my recovery run the next morning early, by legs feel a ton better.  I don't know if there is any science behind it, but it is working for me. 

Cumulus Miles: 6.00
Comments
From jtshad on Thu, Feb 26, 2009 at 12:05:36 from 204.134.132.225

Keep up the good training and you will hit your goal in Boston.

From DonGardinero on Thu, Feb 26, 2009 at 12:59:00 from 75.162.188.239

Hey Rhett, I've noticed the same thing after doing my midnight long runs. I just thought it was a fluke, but when I wake up the next morning, my legs feel great.

From RivertonPaul on Thu, Feb 26, 2009 at 13:04:23 from 64.255.180.57

Delayed onset muscle fatigue is always worse for me abot 48 hours later. Way to keep at it, stud.

From Kathie on Thu, Feb 26, 2009 at 13:51:24 from 207.155.176.10

I am glad your new schedule is working for you. It is amazing how no matter how long you run you can always learn more. The other day the kids in car pool were teasing me because I was reading the complete book of running... they kept saying they knew how to run at two years old and I was just now learning! What do they know they are just teenagers :)

From rhett on Thu, Feb 26, 2009 at 14:24:05 from 170.215.58.122

Kathie, that's funny. Just the other day I was giving a friend of mine a hard time about taking a running class at the gym. I asked her if the told her "right, left, right, left..." She didn't think that was funny.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

I did a nice revovery run which averaged exactly 8:30 this morning. 

6.4 miles with 10 hill sprints over the last mile +.

Legs were a little tired today.  I think they'll be ready for a good hard 16 miler tomorrow.

Cumulus Miles: 6.40
Comments
From DonGardinero on Fri, Feb 27, 2009 at 14:01:59 from 75.162.191.7

Great job, Rhett. Look at all those miles. I only have 10 for the week

From RivertonPaul on Fri, Feb 27, 2009 at 14:08:27 from 67.42.27.114

Quality, as always!

From Smooth on Fri, Feb 27, 2009 at 14:36:18 from 71.36.64.119

You're so disciplined to do recovery runs, always thinking ahead to save some in the tank for the next hard workout. You're like a well fine tuned machine. What an AWESOME athlete!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

There was a strong wind out this morning. I hate wind! I guess it is good to train in though, cause you never know when you are going to have a bad race day like SGM 2008. I did my normal 16 mile run...8 out and downhill easy, 8 back uphill and hard. The wind was in my face on the way out, thank goodness. It took a lot out of me though and I didn't have my usual legs on the way back. I went out in 1:02:00 (7:45) exactly. I came back in 57:35 (7:13), slower than usual, but I'll take it.

Total Run 16 miles, 1:59:35, AP 7:28

SpeedStar 2 Miles: 16.00
Comments
From DonGardinero on Sat, Feb 28, 2009 at 14:56:33 from 75.162.190.51

Great job, Rhett. That wind can be a killer. Time for some rest.

From MarcE on Sat, Feb 28, 2009 at 16:42:18 from 206.225.68.10

I applaud you for going out in the wind. I opt to take the easy path too many times when the trees are blowing. Nice workout!

From Smooth on Sat, Feb 28, 2009 at 18:05:47 from 71.36.68.40

You amazed me with your speed. I couldn't run even one mile at 7:28, no less in a long run with headwind. I agree with ya on the training in adverse condition, it just prepares you better for whatever race day brings. GOOD JOB, PK!

From Teena on Sat, Feb 28, 2009 at 23:38:55 from 67.177.20.13

Nice 16-miler there PK!!

I'm always amazed at how you take the downhill easy and then hit the uphill (second half of your run) hard!! You are so stinkin' hardcore!!

Have a great Sunday my friend.

From rhett on Sun, Mar 01, 2009 at 10:03:28 from 216.67.216.116

Teena, I don't know if you will get this message, but I'm glad you're still out there checking in on us. I hope you are doing great and life has become a little less stressfull. We all miss you, but completely understand why you disabled your blog. Sometimes stepping away for a while is the best thing. We all miss you.

From Teena on Sun, Mar 01, 2009 at 10:10:24 from 67.177.20.13

Of course I got your message!! And of course I'm checking up on all of you!! :)

I am doing well and am feeling very positive. Doing some healing, some crosstraining, some running, and LOTS of homework! :)

Have a GREAT Sunday Rhett!! It's Stake Conference today for us ... I am taking a cushion to pad the hard chair. People will laugh at me but they will wish they had thought of it!! Oh yeah, and extra treats for all! :)

From Kathie on Mon, Mar 02, 2009 at 14:16:18 from 207.155.176.10

Wind and Hills boy Rhett you are and animal!!!!!

From DonGardinero on Tue, Mar 03, 2009 at 10:58:03 from 75.162.190.142

Hey Rhett, how's your foot feeling these days?

From Rhett on Tue, Mar 03, 2009 at 13:13:13 from 170.215.58.122

Dale, my foot is not bothering me at all when I'm running. It is still a bit tender sometimes, so I am still icing it 2 to 3 times per day in hopes of not having to go through that scare again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.001.100.005.80

Well, the plan for tonight was to do 7 laps of my hill repeat course for a total of 21 hill sprints and a 9.5 mile run.

I slowly ran over to the loop and made my way to the first big hill which is almost exactly 1 mile into the run.  I sprinted the first hill, and half way up I realized my legs were not going to allow me to do my planned run.  I made the decision to turn around and jog slowly back down the hill and do that 10 times.  I became well aquainted with that hill.  It's just under 200 yards and is approximately a 10% incline.  I averaged around 41 seconds up it each time, and it apears I did just over a mile of sprinting and just over a mile of downhill jogging.  After the sprint session I jogged easy for a few miles and made my way home.  I felt like crap when I got home.  Total run 5.8 miles.

Cumulus Miles: 5.80
Comments
From Tim P on Tue, Mar 03, 2009 at 15:53:26 from 136.182.2.25

Although you didnt do the plan, it sounds like you hit it hard and got the desired result. That is going to pay off big time in the Boston hills.

21 hill sprints planned - dude that is seriously hardcore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.400.000.000.000.004.40

Last night as I sat there recovering and feeling all beat up I decided I better have a recovery week.  For the last 5 or 6 weeks I've been running hard and averaging in the mid 50s on milage.  I wanted to do one more hard week and go about 60 this week and then take next week as a recovery week, but my body is dictating otherwise.  I hope to make all my runs a bit slower and shorter this week and then pick it back up again next week.

This mornings easy run 4.4 miles AP 8:37

Cumulus Miles: 4.40
Comments
From DonGardinero on Tue, Mar 03, 2009 at 13:44:51 from 75.162.190.142

Good idea taking a recovery week. That's what I did last week. I feel so much better now.

From Tim P on Tue, Mar 03, 2009 at 15:55:14 from 136.182.2.25

good plan - don't burn out now. Still lots of time to prepare for Boston.

From Smooth on Tue, Mar 03, 2009 at 15:58:41 from 71.36.68.40

GOOD THINKING in listening to your body and make adjustment accordingly. That's alot of mileage in the mid 50s for 5 or 6 weeks. Also, all your miles are quality miles, quality workouts. Last week was my "slump" week. My body just wouldn't let me run faster. We got so used to running with discomfort that it's good to look at our log and take a step back week when the body dictates it. Thanks for sharing your wisdom.

From rhett on Tue, Mar 03, 2009 at 16:00:26 from 170.215.58.122

Tim and Smooth. Yeah, I can just tell my legs are shot right now. I'm sure after an easy week they will be back stronger than ever though. Thanks for the encouragment.

From Kathie on Wed, Mar 04, 2009 at 15:32:25 from 207.155.176.10

You are very smart to step back and take a needed rest. It makes me respect you as a runner even more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.300.006.000.000.007.30

At the beginning of the week I had a 9 mile at 6:40 tempo run planned for tonight. Since I decided to make this an easy week I cut tonights run to 6 miles at 6:40. I was suprised how easy it felt the whole way through. A few more days of easy then I get start running hard again.

HyperSpeed Miles: 7.30
Comments
From Kathie on Wed, Mar 04, 2009 at 23:11:07 from 207.155.176.10

Hey easy is always good! Oh I hope you don't mind that I live a speedy life vicariously through you!

From fly on the wall on Wed, Mar 04, 2009 at 23:16:28 from 166.70.192.189

You're going to need to start carrying a fire extinguisher if you run any faster!

From timp on Thu, Mar 05, 2009 at 22:04:01 from 66.167.51.92

nice job man - how many miles are you going to increase your tempo runs to before Boston?

From Rhett on Fri, Mar 06, 2009 at 13:41:11 from 170.215.58.122

I will do max at 9 miles at 9:40 pace. For a traditional tempo run and 14 miles at marathon pace for a marathon pace tempo run. What do you think? Is that enough?

From Rhett on Fri, Mar 06, 2009 at 13:41:45 from 170.215.58.122

OOPS! I mean a 6:40 Pace on my 9 mile tempo run.

From timp on Fri, Mar 06, 2009 at 13:58:53 from 136.182.2.26

It sounds like a great plan. I asked around about it in the fall and it depends on who you talk to. I went up to 11 "tempo" miles in the fall. Most people told me that is too much. Looking back on it, the pace for that tempo was a little slow for my pacing. I made 6:35 pace for that one, so it was more like a MP but that's ok. It just means that I can improve my training this year.

You are doing a great job this go-around. Keep it up and stay healthy!

Tim

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

In sticking with my easy week, I did 4.1 miles at AP of 8:06 this morning.  Nothing too exciting.

Cumulus Miles: 4.10
Comments
From Kathie on Thu, Mar 05, 2009 at 16:21:49 from 207.155.176.10

So how do the legs feel? rested?

From Teena on Thu, Mar 05, 2009 at 17:05:11 from 67.177.20.13

Sounds exciting to me!! :)

From rhett on Thu, Mar 05, 2009 at 17:19:45 from 170.215.58.122

Kathie, my legs are feeling better, thanks for asking.

Teena, thanks for checking in. I'm sure any painfree running sounds exciting to you. Are you still running Boston? I really hope you are and that you will be able to do it without pain. I know we are all praying for you.

From DonGardinero on Thu, Mar 05, 2009 at 18:39:29 from 152.216.7.5

Glad to hear you're still taking it easy. Feels good, doesn't it?

From MarcE on Thu, Mar 05, 2009 at 22:49:59 from 206.225.68.10

Hey Rhett, what's your plan for the next 6 weeks leading up to Boston? When are you going to run your last 20+ miler?

From Teena on Fri, Mar 06, 2009 at 10:27:41 from 67.177.20.13

Rhett,

I think Boston is very doubtful. Didn't purchase any plane tickets. Ry says that I can change my mind at the last minute and he would be happy to pay the extra amount for the flight. He was worried that if he purchased the tickets thought that I might feel too much pressure to run and continue to make foolish running decisions! :)

Besides, I have you and Smooth whom I can temporarily live vicariously through. I'll run Boston, just not sure if it will be this year.

From Rhett on Fri, Mar 06, 2009 at 13:45:06 from 170.215.58.122

Marc, I will do a 20 miler tomorrow at a little slower than normal pace since I'm trying to make this an easy week. Then in 2 weeks I'll do another 20 miler, then 1 week after that (3 weeks out) I'll do a 23 miler. 2 weeks out I'll be running a 1/2 marathon at marathon pace. Then the taper will begin. What are your plans.

Teena, we will miss you in Boston, but I think you have made the right choice. It will just be that much more sweet next year when you get to go.

From MarcE on Fri, Mar 06, 2009 at 22:53:09 from 206.225.68.10

Rhett, your plan sounds a lot like mine, but I'll to a mid-long run this weekend, as I just ran a full last weekend. I want to give my muscles a little time to fuel back up..but not too much time. I'd like to hit at least three 50+ mile weeks, and maybe peak at 60 (that's a lot for me). There are 2 local half-marys between now an Boston, but I haven't signed up for either. I don't want to wear myself out...and when I enter a race, I usually have to go for it, and not hold back. I'll keep watching your blog..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Wow my legs felt great this morning!  I guess this rest week is paying off.  I kept it down to 4.1 miles this morning and had to force myself to keep it slow.  AP 7:45 

Tomorrow I'm going to do my full 20 miler, but I am going to try my best to keep it at 8:00 pace and not speed up to my normal pace on a 20 miler.  Then next week I get to start going fast and long again!!!!!!!!!

Cumulus Miles: 4.10
Comments
From Huans32 on Fri, Mar 06, 2009 at 14:15:04 from 138.64.2.78

Stick with it nice and easy bro. And great to hear the legs are feeling great again. Got to love it.

From RivertonPaul on Fri, Mar 06, 2009 at 14:31:18 from 67.42.27.114

Have a nice long one. :)

From DonGardinero on Fri, Mar 06, 2009 at 15:28:08 from 75.162.103.123

Hey Rhett, I hope your long run goes well tomorrow. How many more 20 milers do you have?

From DonGardinero on Sun, Mar 08, 2009 at 12:34:15 from 75.162.183.56

Did you get your 20 miler in on Saturday, Rhett? How was it? I did my long run last night but for some reason it doesn't show up on my blog. It just shows the mileage for the week so far. Strange.

From Burt on Sun, Mar 08, 2009 at 14:21:40 from 98.167.151.26

What are you training for? Boston? Are you going to do the Havasu half on the Apr. 4th?

From Rhett on Mon, Mar 09, 2009 at 17:33:09 from 170.215.58.122

Burt, yes I'm doing the Havasu Half Apr. 4 but I'm going to run it at marathon pace not race it. It will be my final tune up before Boston. Are you doing the Havasu Half?

From Burt on Mon, Mar 09, 2009 at 18:38:12 from 68.76.197.194

Rhett - I figured the half would be a good workout for you heading up to Boston two weeks beforehand. I'm thinking about doing it. Do you know if there's a website for it? I just got an email about it, and all it had was a contact name.

From Burt on Mon, Mar 09, 2009 at 18:49:30 from 68.76.197.194

Oh. Just found the website. Who knew if I googled 'Havasu half marathon' it would be the first choice?

From rhett on Mon, Mar 09, 2009 at 19:49:50 from 170.215.58.122

darn you beat me to the sarcastic post of, "Have you tried HavasuHalf.com ?" It should be a great race. Burt, what is your Boston goal?

From Burt on Mon, Mar 09, 2009 at 20:51:35 from 98.167.151.26

Well, I guess it's my turn for the sarcastic post. Seeing how the only marathon I've ever run was over 5 hours, my goal is to sit back with a glass of lemonade, and enjoy the race. Good luck to you, though. I'm sure another sub 3 is within your reach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I know it is Monday morning, but this is the first free moment I have had since my 20 miler I ran Sat. morning.  I awoke at 3:45, got ready, planted water bottles, and took off and ran.  I made myself keep it easy trying to honor my easy week.  I was trying to keep it at 8:00 and did pretty well at it.

Total run 2:38:55  AP 7:57

Legs felt great.  I'm ready to run hard again.

I headed out for Tuscon at 8 am about a 6 hour drive so I could be at the blessing of my brother's baby on Sunday.  Then retruned home late last night.  Legs still feel great!!!

SpeedStar 2 Miles: 20.00
Comments
From DonGardinero on Mon, Mar 09, 2009 at 14:01:31 from 75.162.191.8

Great job, Rhett. Sounds like you've been pretty busy since Saturday. Glad you made it home ok. That is a long drive. When I saw your total run time I thought "Dang, he ran three more miles than I did in an hour less than it took me to run 17." and then I realized it was a typo.

From JeffC on Mon, Mar 09, 2009 at 15:34:13 from 167.207.128.101

Nice 20 miler Rhett. Way to keep it "easy."

From Rhett on Mon, Mar 09, 2009 at 18:24:49 from 170.215.58.122

OOps! Thanks Dale. I keep doing that. I guess in my head I'm an elite runner.

From Kathie on Mon, Mar 09, 2009 at 19:02:58 from 206.159.183.34

Hey you need to think positive! I am always and elite runner in my head!!!!

From Smooth on Mon, Mar 09, 2009 at 22:00:22 from 71.36.65.79

WAY to get that 20 miler done and not "racing" it. You're always an elite in my book.

So nice of you to drive 6 hours to show support to your brother. I'm sure he appreciated that.

Can't wait to "watch" you ramp it up this week with your training. 6 weeks to go...WooHoo!!!

From timp on Mon, Mar 09, 2009 at 22:25:05 from 129.188.33.27

Great job! Kind of cool to wake up that early, nail a 20 miler, and get home before anyone else has done anything, isn't it? Once I did the 4:30AM wake up on a 23 miler through downtown Atlanta. It was a little weird getting running out there with all the people just leaving the bars...Got a lot of hoots and hollers that day.

From MarcE on Mon, Mar 09, 2009 at 22:29:49 from 206.225.68.10

That's amazing that you could sit in a car for that long after a long run, and not get out and feel all stiffened up. You're going to be SOOOOO ready for Boston!

From rhett on Tue, Mar 10, 2009 at 01:38:51 from 216.67.216.116

Thanks everyone,

Tim, yeah, I love running early in the morning before most people have gotten up. I bet running through a big downtown area in the middle of the night would be pretty cool, but since I live in a small town in the middle of nowhere, I wouldn't know.

From azdesertmonsoon on Tue, Mar 10, 2009 at 01:43:09 from 63.226.55.53

Do you ever get to run across the London Bridge?

From rhett on Tue, Mar 10, 2009 at 01:47:13 from 216.67.216.116

I do run across it sometimes. Tonight I drove across and then ran around the island a few times. It you come and run the Havasu Half on the first Sat. of April you too can run across twice in the race.

From azdesertmonsoon on Tue, Mar 10, 2009 at 01:51:38 from 63.226.55.53

I have a ways to go yet before I start planning for half marathons, but it sound like fun. I would have a blast playing around the Colorado River if I lived there. I love Arizona and the desert.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0014.000.000.000.0015.00

I got a late start on my run tonight. We did FHE at a friends house and got home a bit late. I didn't get out until around 8:30. As I was getting ready I felt very tired so I broke out a double caffinated Gu that I usually reserve only for race day and downed one. It really worked and gave me the mental edge I needed to get out there and run.

Than plan was to run 14 marathon paced (6:52) miles and 1 cool down mile. That is 4 laps plus a little bit around the island. Here are my splits.

1 6:36

2 6:33

3 6:48

4 6:50

5 6:49

6 6:48

7 6:51

8 6:51

9 6:40

10 6:43

11 6:50

12 6:49

13 6:45

14 6:38

15 Cool Down

Total 14 miles 1:34:29 AP 6:45

Looks like a started a bit fast, but then settled into a nice pace and finished strong on the last mile. I felt great the whole way. Who knew how much an easy week last week would help? I may need to start mixing in a few more easy weeks into my marathon training.

SpeedStar 2 Miles: 15.00
Comments
From Kathie on Tue, Mar 10, 2009 at 01:59:28 from 206.159.183.34

Wow those splits look really great, I am glad your rest week paid off.

My husband just bought me Brain Training for runners and I started reading it today.

From DonGardinero on Tue, Mar 10, 2009 at 03:18:24 from 152.216.7.5

Holy Moly, Rhett. I don't know how you can run that fast for that long. Always impressive.

I started reading my Brain Training for Runners book, too. Good stuff. It's going to take me a long time to finish it.

From huans32 on Tue, Mar 10, 2009 at 08:49:51 from 138.64.2.78

Wow nice splits but more impressive is that you did that late at night. No snow to deal with to boot.:)

From Andy on Tue, Mar 10, 2009 at 09:32:52 from 198.60.114.178

That's a very impressive training run. Looks like you are ready for a great performance at Boston.

From Rhett on Tue, Mar 10, 2009 at 15:44:09 from 170.215.58.122

Kathie, Dale, I hope you guys enjoy Brain Training as much as I did. It has some great ideas that you can incorporate into your current training plan.

Mark thanks. I didn't feel like going out last night, but I'm glad I did.

Andy, Thanks, are you sure you don't want to show up at Boston and pace me to another sub 3? :-)

From Smooth on Tue, Mar 10, 2009 at 18:23:33 from 71.36.65.79

Rhett,

That is an impressive 15 miler. Amazing how you hit those marathon pace right on the button and so late at night. I think I need to seriously look into more easy weeks. I smell another sub-3 at Boston for ya!

From timp on Tue, Mar 10, 2009 at 21:36:04 from 68.166.16.2

real nice, man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Another beautiful day is Havasu.  As I ran back home and looked over the lake with the sun rising behind me, I felt like the luckiest man alive.  I love it here this time of year.

7 mile  AP 8:00 exactly.

Cumulus Miles: 7.00
Comments
From jun on Tue, Mar 10, 2009 at 16:06:41 from 66.239.250.209

My wife is heading down with two of her girlfriends for a few days away at a local resort there in Havasu. How is the weather right now?

They will get there on Friday night, late and be leaving next Wed.

From huans32 on Tue, Mar 10, 2009 at 16:58:24 from 138.64.2.78

Nice job on hitting it right at 8. Enjoy that great weather while it last. Things start to heat up for you guys here in the next month or 2??

From Rhett on Tue, Mar 10, 2009 at 17:24:41 from 170.215.58.122

jun,

Today the weather is amazing. High of 80, no wind, no clouds, just perfect. I don't know what the forcast for the weekend is though. Seems like the only thing that ever ruins the weather around here is wind.

From Smooth on Tue, Mar 10, 2009 at 17:29:48 from 71.36.65.79

Another envious day and nice run, Rhett! Sounds like you live in paradise right now. The only way I get to look over Utah Lake is when I run up SunCrest. I do LOVE living in Utah with our four seasons.

From DonGardinero on Tue, Mar 10, 2009 at 17:32:07 from 75.162.168.235

Sounds like a great place to live. How were your legs today after your incredible 15 miler last night?

From Rhett on Tue, Mar 10, 2009 at 18:19:54 from 170.215.58.122

Dale, my legs felt pretty good this morning considering how hard I ran last night. My calfs were a tiny bit sore, but everything else felt great.

From MarcE on Tue, Mar 10, 2009 at 21:31:31 from 206.225.68.10

Nice run, Rhett. Enjoy your couple weeks of Springtime!

From RivertonPaul on Wed, Mar 11, 2009 at 18:36:20 from 67.42.27.114

Enjoy Wednesday night mile repeats with the kids. :)

From rhett on Wed, Mar 11, 2009 at 19:35:46 from 170.215.58.122

Paul, you've got my schedule totally figured out. I guess I've become predictable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.006.000.000.009.00

As Paul predicted, tonight was take the kids to the gym with me and run on the TM night. My legs were still feeling a bit sore and tired from Monday nights hard 15 mile effort, but I got started anyway. I did one warm up mile at 8:00 then set the TM for a run speed of 10.0 (6:00) and a jog speed of 4.3 and got started. The first mile felt fast and tough, but then I got into my rythm and never felt cardiovascularly pushed the rest of the way. My tired legs did make me wonder a few times if they would hold up though. I did up my rest time to 4 minutes between repeats since the legs were tired. I was feeling good on mile 6 so I upped the pace to 10.3 for the last 2 minutes of that mile and did it in 5:55. All running was done on 1% incline.

At the beginning of tonights run I was wondering if I would get it all done, but I did it!!!!

HyperSpeed Miles: 9.00
Comments
From Dongardinero on Thu, Mar 12, 2009 at 01:09:43 from 152.216.7.5

Great job, Rhett. Someday my legs will be able to move that fast.

From Teena on Thu, Mar 12, 2009 at 01:36:32 from 67.177.20.13

Man Alive PK!!

Are you for real?

That is some sweet speed there.

From RivertonPaul on Thu, Mar 12, 2009 at 11:10:23 from 67.42.27.114

Impressive as usual.

From Kathie on Thu, Mar 12, 2009 at 12:57:57 from 207.155.176.10

Wow Rhett you are the man!

I really need to learn how to pre program the treadmill. What brand of treadmill is at your gym?

From Smooth on Thu, Mar 12, 2009 at 16:12:38 from 71.36.65.79

AWESOME TM workout! I'd love to be there and watch you run #10 & 10.3 on the mill...so cool! It'd be dangerous for me to attempt such a thing.

From rhett on Thu, Mar 12, 2009 at 16:52:38 from 170.215.58.122

Thanks guys, it was neat to realize as I was doing my last repeat that I wasn't breathing to hard or anything and except for my legs, it felt comfortable.

Teena, great to hear from you. How is school coming? Do you get a spring break? What kind of training if any have you been up to? I hope your feeling better.

From timp on Thu, Mar 12, 2009 at 22:39:05 from 68.166.16.2

good job Rhett

you seem to be hitting all your marks recently. all this hard work is going to pay off.

From Teena on Thu, Mar 12, 2009 at 23:23:40 from 67.177.20.13

PK,

School is coming along, just finished midterms, hallelujah!! Spring Break next week ... sweet ... have one paper that I need to write, but that's it! :)

Mostly I have been cross-training during the week and getting a long run in on Saturdays. My pace is suffering a bit, but at least I get to run. Contemplating a 20-miler this Saturday, but will cut it way short if I need to.

Seriously Rhett ... you amaze me. You are doing so awesome!! Keep it up PK!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Another beautiful day in paradise!  Nice 7 mile easy run this morning.  Legs felt great!

AP 7:52

My son wants to start training for the 5K that is run at the same time has the Havasu Half so I told him I'd go on a run with him when I got off from work today, so I'll get in a couple more slow miles this evening.

2 miles with Chase.  Nice and easy.  AP 9:31

Cumulus Miles: 7.00SpeedStar Miles: 2.00
Comments
From Smooth on Thu, Mar 12, 2009 at 17:11:31 from 71.36.65.79

I'm jealous! jk I'm so happy for you. Gotta love days like that. How fun that your little boy is running and training for the 5K and you get to run with him this evening...a priceless day indeed! I still treasure the memory of my son running with me at dusk on Dec 31 2008. He was visiting from Iowa. Next time I see him, he'll be a daddy with a little girl of his own.

From Kathie on Thu, Mar 12, 2009 at 17:22:21 from 207.155.176.10

So much fun to run with your son! How old is he again?

From DonGardinero on Thu, Mar 12, 2009 at 17:43:57 from 75.162.101.211

Awesome, Rhett!!! Are you running another 20 miler this weekend? My son always says he wants to run a race with me, but he never wants to train for one. I think if I take him to get some decent running shoes he might change his mind.

From rhett on Thu, Mar 12, 2009 at 17:48:17 from 170.215.58.122

Smooth, I bet you can't wait for that grand baby to arrive. Congrats.

Kathie, he is 9 and is quite a good runner for his age.

Dale, I love running with him. We really bonded some last time he was training for a 5K. I think it made him feel special to have his own time with dad. Tomorrow night I'm taking him up to Vegas by himself to go the the MWC tournament.

From Smooth on Thu, Mar 12, 2009 at 18:01:41 from 71.36.65.79

You're going to the MWC tournament? I am really jealous. We went couple years ago. We got to watch basketball day and night for 2 days and I got to run on the strip in the morning when all the gamblers were asleep. The Utes and the Cougs are doing so well in the conference this year. Proud time to be a Utahn.

Special bonding time for you and your little boy, lucky fella!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I had a little spring in my step this morning.  Nice easy run on and incredibly gorgeous morning.

7 miles AP 7:37

SpeedStar Miles: 7.00
Comments
From Kathie on Fri, Mar 13, 2009 at 13:10:37 from 207.155.176.10

I hope some of you "spring" rubs off. I am happy you had a great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.002.000.000.000.0016.00

I had a blast with Chase at the MWC tournament last night even though my Cougs lost.  We got home around midnight and I had to work at 9 this morning so I awoke around 5:30 to get my 16 miler in.  Instead of doing my normal slow out and fast back I decided to keep an even, strong but easy pace for the whole run.

I went out in 59:34 and back in 58:42 for a total run of 16 miles in 1:58:16  AP 7:24 so I kept it pretty even the whole way even though I had to climb on the way back.

Now for the bad part.  I had a big time scare this morning.  It was still dark and about a mile and a half into the run I stepped on something and twisted my ankle.  It sent quick sharp pains to my ankle and a little to my knee for a little while, but I was able to run it off and within half a mile it didn't bother me any.  On the way back I looked to see what it way and it was about a 6 inch mound of asphalt they must have accidentally spilt as they have been working on the roads lately.  I iced it after my run and it is definitely tender now along with my knee a bit.  Luckily my next run isn't scheduled till Mon. night, so with some RICE over the next couple days hopefully I will fully recover.  It sure scared me at first though and I had visions of having to pull out of Boston.

 

SpeedStar 2 Miles: 16.00
Comments
From MarcE on Sat, Mar 14, 2009 at 17:23:53 from 206.225.68.10

Wow, Rhett that sure was a scare. I've done that before running on some grass, I stepped in a hole, and though "uh oh, that's going to swell up like a watermelon!", but I've been lucky..I think you were lucky you were warmed up when it happened, and your ankle was able to stretch and absorb the worst of it.

Awesome 16 miler! Great pace -- that's only about :30 over your MP. Great miles this week, too.

From Andy on Sat, Mar 14, 2009 at 18:57:57 from 198.60.114.178

It's amazing how many bad thoughts go through your head in the seconds after you roll your ankle. I've done it and am always certain that I will be hobbling around on crutches for weeks only to get up and finish the run with very little pain. Good job on finishing a great run.

From DonGardinero on Sat, Mar 14, 2009 at 21:19:45 from 208.65.1.184

Rhett..Great job on the run. Let's hope you won't feel any pain on your Monday run.

From Teena on Sat, Mar 14, 2009 at 23:18:25 from 67.177.20.13

PK ... no getting injured!!

Yep, baby that ankle. You know what to do. Don't get lazy with the ice either if it starts feeling better.

Nice run btw!! You are so wickedly fast.

From Kathie on Sat, Mar 14, 2009 at 23:57:25 from 207.155.176.10

Oh Rhett how scary! You had better take care of yourself. Wasn't it around this time last year that you played soccer and almost got hurt?

From rivertonpaul on Sun, Mar 15, 2009 at 00:26:33 from 64.255.180.37

Glad things seem alright. I worry your close call just reinforces my preference for the comforts of treadmillls.

From timp on Sun, Mar 15, 2009 at 09:52:45 from 68.166.16.2

nice run! careful out there!

Tim

From Smooth on Sun, Mar 15, 2009 at 22:37:30 from 71.36.65.79

AWESOME 16 miler. How's the ankle today?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.002.500.0010.00

It was good that I had a full 60 hours of rest since my Sat. morning run after twisting my ankle and knee. Suprisingly my ankle never really swelled or gave me problems, but my knee was painful enough to keep my hobbling Sat and Sun and wake me up a few times in the night both nights. Luckily it felt much better today and by my run tonight was not bothering me at all.

I did 7 laps of my hill sprints course for 21 total sprints and 10 miles. I didn't feel my knee till right at the end of the 7th lap. AP 8:10, 2.5 miles of hill sprints.

SpeedStar 2 Miles: 10.00
Comments
From DonGardinero on Tue, Mar 17, 2009 at 03:47:35 from 75.162.185.169

Wow, I hope it's nothing serious

From JeffC on Tue, Mar 17, 2009 at 11:07:39 from 167.207.128.101

Sounds like you may be okay with the knee and ankle. Hopefully it continues to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I ran a nice easy 10 miles on a very hilly course this morning.  It was another beautiful day!  I can't remember a year when the weather has been so amazing for so many weeks in a row.

10 miles AP 7:53

No knee pain!!!!!

SpeedStar Miles: 10.00
Comments
From DonGardinero on Tue, Mar 17, 2009 at 15:57:15 from 75.162.191.182

Great news about your knee!!!

10 easy miles on a "very hilly course" is what I want to be able to say. I'm going to be committed to running hills from now on.

From RivertonPaul on Tue, Mar 17, 2009 at 17:00:51 from 67.42.27.114

How's the weight? I still need to drop a few.

From Rhett on Tue, Mar 17, 2009 at 17:31:29 from 170.215.58.122

Paul, In Jan. I decided that I would quit worrying about my "ideal race weight" and just let it go where went. I did also start eating only whole foods in Jan. though...nothing with added sugar, no crackers, no chips, no pop tarts (that bites), no ice cream, only whole foods. But, I decided I would eat how ever much I wanted and whenever I was hungry. My weight has stayed about the same. This morning I weighed in at 157 and if I had to pick and ideal race weight, I'd say 152. I am in the midst of my 2 longest weeks of training so may loose a couple more pounds before all is said and done. Either way I feel great and have had so much more energy than ever before in my life.

Boy, you opened a can of worms with that question, didn't you.

From Kathie on Tue, Mar 17, 2009 at 17:37:46 from 207.155.176.10

Yea for the lack of knee pain.

I eat whole foods too. Like a whole cake in one sitting...that counts right!

From Smooth on Tue, Mar 17, 2009 at 18:23:02 from 71.36.65.79

GREAT mileage yesterday and today, WOW!!! BEST part is no knee pain and the ankle is not sprained.

How do you know what's the "ideal race weight"? I seem to stay the same whether I eat a lot or less; whole or junk food. Sure...after long runs, hard workouts, I loose a few pounds but the body always equalizes the weight back to what seems to be comfortable at.

From Rhett on Tue, Mar 17, 2009 at 19:01:57 from 170.215.58.122

Smooth, I don't know how you determin ideal race weight. I think it would be the lightest weight you can obtain, but still feel like you have energy and are strong. For me, anything less than about 152 and I look like I am sick. I ran SGM at about 157 and had my best race ever, so maybe that is my ideal race weight.

From huans32 on Wed, Mar 18, 2009 at 17:14:02 from 138.64.2.76

Yeah that is a good question and answer. I have thought about what I think is my ideal yet not really sure. I have just sat around the same weight 170-173 no matter what. Might of put on a little bit over the last few months of less running. But still sitting at 175 range. Just tring to stay balanced and no to hungry.:) Good job going whole foods though. Great Harvest bread oh yeah!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.009.000.000.0011.00

Gym- Treadmill 1% incline

1 mile warm up 7.5 (8:00)

9 miles 9.0 (6:40) total time 1 hour

1 mile cool down 7.5 (8:00)

Felt pretty good until the last 3 miles (20 mins) when I had to start running it in my mind 5 minutes at a time. By the end I was still feeling pretty good and probably could have convinced myself to keep running at that speed in 5 min increments for a little while longer.

HyperSpeed Miles: 11.00
Comments
From Kathie on Thu, Mar 19, 2009 at 00:27:05 from 207.155.176.10

Wow that is so fast! Wow I have nothing left to say... wow

From DonGardinero on Thu, Mar 19, 2009 at 01:10:18 from 152.216.7.5

Yeah, what kathie said!!!

From Smooth on Thu, Mar 19, 2009 at 18:24:31 from 71.36.65.79

That's a blazing fast TM workout. Did you ever worry you're gonna burn up the motor or set the belt on fire? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

8 recovery miles this morning. AP 8:03.

Tonight I'm running with Chase again so I'll get in a few more easy miles today.

Did 2 easy miles with Chase after work. My 4 year old boy and 7 year old girl wanted to come along so they road their bikes by us. It was a family affair and it was a lot of fun.

Cumulus Miles: 2.00SpeedStar Miles: 8.00
Comments
From Kathie on Thu, Mar 19, 2009 at 12:44:49 from 207.155.176.10

So what do you talk about when you run with your son... that has to be the coolest thing ever. He should start a blog.

From rhett on Thu, Mar 19, 2009 at 13:10:05 from 170.215.58.122

It is super fun. We usually talk about school and his friends and sports. He really seems to open up when we are running together.

From MarcE on Thu, Mar 19, 2009 at 14:21:12 from 206.225.68.10

Looks like another long week for you. Very cool to be able to run with your son. I've got a couple more years until my boys (5 and 6) will be able to run for more than 1K. Can't wait!

From DonGardinero on Thu, Mar 19, 2009 at 15:06:07 from 75.162.186.3

Rhett...Have fun running with your son. How many miles are you running this weekend?

I'm slowly learning not to throw in too many races while training for a marathon. They always knock me out for a good week. I should have just taken it easy last weekend. Hopefully I'll be nice and rested for my 18 miler.

From rhett on Thu, Mar 19, 2009 at 15:41:34 from 170.215.58.122

Dale, I'll be going 20 Sat morning and my son wants me to take him out for a lap around the island Sat afternoon, so that'll be about 4 more. Tomorrow I'll probably do an easy 6 or 7. I'll be around 70 for the week. Then next week will be my long week of this training cycle.

From RivertonPaul on Thu, Mar 19, 2009 at 18:24:27 from 67.42.27.114

Great workout last night. I have to run downhill to hold that pace.

From Smooth on Thu, Mar 19, 2009 at 18:27:26 from 71.36.65.79

Your recovery pace is my puke pace! Enjoy running with Chase tonight. Man, you're building up some serious mileage. I'm running my longest this Sat. and that's it. Next Sat. I have a half-mary, then it's taper time.

From rhett on Thu, Mar 19, 2009 at 18:30:07 from 170.215.58.122

Smooth, what is your plan for the 1/2? Are you going to do it at marathon pace? How much are you going to run building up to it? I'm trying to decide how much to run the week of my 1/2. I'm thinking I'll do a normal week, but take a rest day Thurs and an easy day Fr.

From Smooth on Fri, Mar 20, 2009 at 00:36:34 from 71.36.65.79

The 1/2 course is a challenging one with lots of turns, 3 hills, narrow road and hwy; hard to get in a groove; so I'm running it at marathon pace and might add on 4 miles to make it a 17 miler. The finish is by a parkway so I can run on it.

I will treat that week as a normal week with one speed work, one hill day, one medium long run, an easy one with some strides and one rest day.

From DonGardinero on Fri, Mar 20, 2009 at 12:15:31 from 75.162.172.89

I'm jealous, Rhett. Someday I hope my kids will want to run with me. They always tell me they do, but when the time comes they always back out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.002.000.000.000.005.00

Started out 3 miles easy up hill for the first 2 1/2 came back at about 10 sec per mile faster than MP.  Total run AP 7:33

It was a nice easy run to get my legs ready for tomorrow.

Cumulus Miles: 5.00
Comments
From Kathie on Fri, Mar 20, 2009 at 13:28:00 from 207.155.176.10

Another 20 tomorrow?

From Burt on Fri, Mar 20, 2009 at 13:31:21 from 68.76.197.194

Yeah, what's tomorrow?

From rhett on Fri, Mar 20, 2009 at 13:32:23 from 170.215.58.122

Yep, another 20 tomorrow. My last 20 before Boston. I will do a 23 miler next Sat though.

From DonGardinero on Fri, Mar 20, 2009 at 14:34:58 from 75.162.172.89

Good luck on your run tomorrow.

From Smooth on Fri, Mar 20, 2009 at 15:10:12 from 71.36.65.79

Good preparatory run for your 20 miler tomorrow. Are you going bright and early like last time?

I'm planning on a 23 miler tomorrow. That might be it.

From Rhett on Fri, Mar 20, 2009 at 16:05:56 from 170.215.58.122

Smooth, I'm jealous that you are getting your final long run done tomorrow. I guess I'll be there soon. Enjoy your run and make the most of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.005.000.000.000.0024.00

This morning may have been my best 20 mile training run ever. I did a different run than I normally do for my 20 milers. It was a very large rolling hill course. My goal at the beginning of the run was to keep it easy, but not to run any miles over 8:00. I blew that on mile 2 (all uphill) when I ran 8:02. Anyways I was feeling good and decided I should continue. :-) I finished my first 10 miles in 1:16:10 (AP 7:37) and then started on the second half of my run as was feeling strong still. At mile 15 I decided to go to marathon pace for the last 5 mile since I still felt good. My splits on the last 5 miles were 6:49, 6:50, 6:27,6:25, 6:33. (6:37 AP for last 5 miles). The second 10 miles were done in 1:11:35 (AP 7:09)

Total run 2:27:45 (AP 7:23)

This afternoon Chase wanted to go out and run the island. All the other kids wanted to come so I loaded up a bicycle for Cade and Tally and a stroller for Lane and we did a lap around the island. I pushed Lane in the stroller. It was hot (90 degrees) and very windy, but we all survived. My legs felt great. I thought they may be a little tired from this morning but felt fresh. We did 4 miles slowly (10:00 AP). Running with the kids was a great way to finish off my first 70 mile week in a year.

Cumulus Miles: 4.00SpeedStar 2 Miles: 20.00
Comments
From Burt on Sat, Mar 21, 2009 at 19:28:41 from 98.167.151.26

Nice job Rhett. Too bad about that mile 2. LOL.

From Smooth on Sat, Mar 21, 2009 at 23:41:33 from 71.36.65.79

GREAT JOB!!! Sounds like a successful 20 miler and great pace on a rolling hilly course. That 7:23 AP is FAST!!! Very impressive!!! I can't believe you ran 4 miles later pushing Lane in 90 degree heat, WOW WOW WOW!!! 10mm might be slow to you; but that's my long run pace. You're so ready for Boston.

From Smooth on Sat, Mar 21, 2009 at 23:44:52 from 71.36.65.79

OH! and CONGRATS on an awesome 70 miler week!!! Will that be the max mileage or do you plan on another BIG week before tapering?

From Kathie on Sun, Mar 22, 2009 at 11:05:01 from 207.155.176.10

Wow I think 70 miles in one week would kill me. Glad your runs are going so well, Boston is going to be amazing!

From Rhett on Sun, Mar 22, 2009 at 21:23:57 from 216.67.216.116

Burt, thanks, yeah mile 2 was my only one over 8 mins, so I didn't make my goal for the run, but I'll take the great run anyways.

Smooth, I plan on one more long week this week. It will be right around 70 as well.

Kathie, with all the cross training you do, you probably put in an equivalent of 70 miles.

From MarcE on Sun, Mar 22, 2009 at 22:16:56 from 206.225.68.10

AWESOME RUN, RHETT!! You sound pumped for Boston. I'm already buying Smooth's dessert if she PR's at Boston..I'll add yours to the list. I see a sub 3:00 at Boston in your future. What did you do last year?

From DonGardinero on Mon, Mar 23, 2009 at 17:55:03 from 75.162.102.238

Holy Moly, Rhett!!! You and Smooth are putting us all to shame. That's a very impressive run. How did your legs feel on the second run with the kids?

From Rhett on Mon, Mar 23, 2009 at 19:47:47 from 170.215.58.122

Marc, last year a sqeeked out a BQ qualifying time of 3:15 and change so I need to have better than a 15 min PR on the course to break 3, but I really think I have a good shot at it. It'll be close.

Dale, To my suprise I did the second run with the kids pushing the stroller and felt great the whole way and the better suprise is, I had no stiffness Sunday morning or today. I guess my body is getting used to this running thing finally. Tonight 14 mp miles and it looks like it'll be really windy.

From DonGardinero on Mon, Mar 23, 2009 at 22:53:19 from 152.216.7.5

Simply amazing, Rhett. I hope to get to that point one day. I'm pretty stiff today after my long run last night. I know some of the soreness in my arms and back is from trying to get a lug nut loose on the car. I struggled with that for a long time. One thing that is preplexing is it hurts to take a deep breath. I don't know if I strained something working on the lug nut or if it's from my long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.0014.000.000.0015.00

HOLY SMOKES!!! SOMEBODY PINCH ME!!! AM I DREAMING!!!

I set out to do a 14 mile marathon pace run tonight on what ended up being a perfect night for a run, 64 degrees with a light 5 to 7 mph breeze. This afternoon it was blowing crazy, but the running Gods must have decided to take it easy on me toningt.

Anyways I did a nice easy 0.2 mile warm up and then started out for a marathon paced (6:50) run. It was dark so I couldn't keeep track of my pace accept at the mile splits so a little into the first mile I decide I would just run tonight completely be feel and not let my split times affect the speed I would run. Here are my splits:

1 6:48

2 6:29

3 6:33

4 6:42

5 6:30

6 6:38

7 6:34

8 6:47

9 6:36

10 6:41

11 6:31

12 6:49

13 6:41

14 6:17

AP 6:37 Total time 1:32:36

Then I did a 0.8 mile cool down for a total of 15 miles

As you can see, what started out as a mp pace run, turned into a 14 mile tempo run. I have never done a 14 mile tempo run before. Wow, that felt great!!!!!!! Especially considering the hard run I just did on Satruday. I am definitely peaking right now. I hope to be able to hold onto it for the next 4 weeks.

SpeedStar 2 Miles: 15.00
Comments
From DonGardinero on Tue, Mar 24, 2009 at 01:40:45 from 152.216.7.5

Unbelievable, Rhett!!! You are on fire!!! look at those paces. WOW!!!

From Kathie on Tue, Mar 24, 2009 at 09:23:03 from 207.155.176.10

This is so cool! I am so happy for you... you have trained hard and I am sure it will pay off.

From JeffC on Tue, Mar 24, 2009 at 11:17:45 from 167.207.128.101

Awesome run Rhett! Those splits are great! I could never make it through an entire run without looking at my watch.

From Smooth on Tue, Mar 24, 2009 at 11:26:54 from 71.36.65.79

WOWOWOWOWOW!!! LOVE IT!!! I am SO SO SO SO HAPPY for you!!! What an incredibly awesome run. The BEST part is you ran by feel and did so well after a long long Sat. run. You're peaking right, stay healthy for the next 27 days and you'll reap your reward.

From RivertonPaul on Tue, Mar 24, 2009 at 12:38:56 from 67.42.27.114

Blistering :) All your dedication is coming together.

From mattk on Tue, Mar 24, 2009 at 14:35:29 from 69.27.13.147

Daaaaang Rhett! Great job on the training. I wish I would've trained better so that we could've teamed up for Boston! I think I'm scaling back my expectations a bit. I haven't done as well in the winter as I had been planning/hoping. I'm guessing we'll be in the same corral of the first wave. We should get together pre-race at least. Again, great job man!!

From huans32 on Tue, Mar 24, 2009 at 14:46:56 from 138.64.2.76

Sweet run there Rhett. I would think your gearing up for a great taper with a awesome peak at Boston. Great job.

From rhett on Tue, Mar 24, 2009 at 15:05:51 from 170.215.58.122

Mattk, good to hear from you again. What is your bib #? I'm 2567 so I'll be in coral 2. There will be a few of us meeting up on race morning to ride the busses together. I'll keep you posted on where and when to meet.

From mattk on Tue, Mar 24, 2009 at 15:12:06 from 69.27.13.147

I'm 2648, so I'm in 2 as well. I'm actually staying a little bit out of town and will probably be dropped off near the start, but I'd like to meet up sometime.

From Andy on Tue, Mar 24, 2009 at 15:55:54 from 159.212.71.200

It's good to see all of you hard work paying off. I'm going to start living vicariously through you.

From Rhett on Tue, Mar 24, 2009 at 16:11:03 from 170.215.58.122

Thanks everyone for sharing my excitement with me about my good training run. I hope it all comes together on race day when it actually counts.

From timp on Wed, Mar 25, 2009 at 20:14:30 from 68.166.4.121

awesome run man - keep it going and you're going to get a 2:55 in Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Last night around 6:30 I realized that I was a bit stuffed up and I wanted to be able to breath on my run, so I decided to pop some psuedafed. I dug around the medicine cabinet and all we had was the 12 hour variety, so I took it. Remind me never to do that at night again. I got home from my run around 10pm ate, showered, hung out with the wife for a while, ate again, posted my run and then tried to get some sleep about 11:30. I laid there staring at the ceiling until about 2 am when I got up went to the restroom walked around the house bit, had a snack and tried to go back to bed. I still couldn't sleep so I got up and read my scriptures, that always puts me to sleep... not this time. (By the way Alma Ch 5-7 are wonderful chapters on our Savior Jesus Christ that I completely enjoyed and recommend reading.) After reading I prayed for a while. That was nice, but still not sleepy. I got back in bed and laid there until about 5:15 when I decided I might as well get up and get my run in for today.

10 EZ miles on big rolling hills AP 8:04 Felt great.

I'm sure I'll be crashing soon right in the middle of an exam or something.

Cumulus Miles: 10.00
Comments
From DonGardinero on Tue, Mar 24, 2009 at 15:01:45 from 75.162.190.93

Goodness, Rhett, I hope you get plenty of sleep tonight, or today.

From Smooth on Tue, Mar 24, 2009 at 17:23:24 from 71.36.65.79

That's what I need...take a psuedofed hours before my Sunday School class. I have been sleeping like a baby lately. Good recommendation on Alma 5-7. I love those chapters too. I read them whenever I feel lacking in Christlike attributes. This morning I was reading D&C 76 and was so touched by God's mercy.

I'm sure you'll get some good sleep tonight. You may want to use nasal strips for stuffy nose? I have never used them; but I'd think they won't make you hyper.

From MarcE on Tue, Mar 24, 2009 at 21:37:52 from 206.225.68.10

You described one of my typical nights before a big race (minus the reading the scriptures part..though I might just have to give that a try next time, instead of turning on the weather channel :)

I had no idea sudafed kept you from sleeping. I've been a bit stuffy lately..lots of pollen in the air down here lately. 27 days until Boston! (and even less unti the expo!!!)

From Kathie on Wed, Mar 25, 2009 at 13:08:04 from 207.155.176.10

I went to the temple yesterday and read Alma 5 before going in. It really set the mood for the session. Thanks. Great run...I hope you had better sleep last night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.006.000.0010.00

I did the same mile repeat work out as 2 weeks ago, but I only did 3 min. walk breaks instead of 4 min.

1 mile warm up 8:00

6 1mile repeats at 6:00 with 3 min walk breaks in between

1.8 mile cool down 8:00 pace

All done on treadmill at 1 % incline

The final fast mile was tough. I used a new jedi mind trick. The 4th and 5th min of the mile I upped the speed to 10.2 and then the last minute when I thought I was going to die I put it back to 10.0 and that felt slow after being at the faster speed for 2 minutes.

The best part about tonights run is, it is my last mile repeats workout before Boston. Yea!!!!!

HyperSpeed Miles: 10.00
Comments
From DonGardinero on Wed, Mar 25, 2009 at 23:50:41 from 152.216.7.5

Awesome woorkout, Rhett. Sometimes I do that same Jedi mind trick. It works. Also, since I have to do a lot of treadmill training, if I'm feeling like I need a little motivation, I'll watch some recordings I have of the New York and Boston Marathons. Those are always inspiring.

From timp on Thu, Mar 26, 2009 at 08:25:55 from 136.182.2.25

real nice, man. keep it up.

From Rivertonpaul on Thu, Mar 26, 2009 at 11:23:06 from 67.42.27.114

Excellent. I think these hard intervals have really helped you.

I'm not sure what to expect in the half on Saturday. I was shocked with your Painters time, so maybe I should shoot for 1:30 ish. I've just never raced a half before so am clueless.

From Rhett on Thu, Mar 26, 2009 at 16:37:39 from 170.215.58.122

Paul, I had a bunch of weird stuff going on at Painters with my foot and the steroid bloating and all. I'm sure you will run a great 1/2. Good luck and have fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

The legs were a bit tired this morning after last nights tough workout. So I did 10 very easy miles, but on big rolling hills. AP 8:16

Chase wanted me to run with him when I got home from work so we did 2 easy miles in a crazy 30-40 mph wind storm.  It was kind of fun though.

Cumulus Miles: 2.00SpeedStar Miles: 10.00
Comments
From DonGardinero on Thu, Mar 26, 2009 at 14:21:58 from 75.162.191.253

I'm not surprised your legs are tired after running 45 miles in four days. Great job.

From Kathie on Thu, Mar 26, 2009 at 15:33:43 from 207.155.176.10

great job on the run. One more long run right and then you start to taper?

From Rhett on Thu, Mar 26, 2009 at 16:35:55 from 170.215.58.122

Yep, I'm ready to taper!!!!!!

From RivertonPaul on Thu, Mar 26, 2009 at 17:32:51 from 67.42.27.114

And during your build up to your taper you are coming of your sub 1:27 half (as part of your 14 mile workout). Not even an all out effort.

From MarcE on Thu, Mar 26, 2009 at 22:03:49 from 206.225.68.10

Listen to you. Legs are tired, and still run 10 miles. You're so ready to go sub 3:00 in Beantown!

From Smooth on Thu, Mar 26, 2009 at 23:16:06 from 71.36.65.79

That was an AWESOME mile repeats you ran last night followed by a 10 miler like it's nothing! WOW, you are on top of the game right now. Enjoy the taper after your 23 this Sat. I'm so excited for you to reap that sub 3 reward at Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.500.005.00

I did a nice easy run this morning, getting ready for tomorrows Boston simulation 23 miler.  During the last mile of my 5 mile run I did a 3 minute all out sprint that has left my lungs sore for a few hours.  I do that to kick off my carb loading following the Aussie Carb Loading Plan.  Then I started my high glycemic index carb loading as soon as I got home with a bowl of mashed potatos.  Now that I'm doing the whole foods thing, it is not quite as fun to carb load.  No more PopTarts, cereal bars, or other processed foods, so I'm sticking with baked potatos, mashed potatos from my potato pearls in my food storage (yum), beagles, white breads (which I don't usually eat), and plain Chex (rice and corn mixture) cereal.  I may mix in a bit of pasta tonight as well. 

This will be my first long run of this training cycle that I actually did any carb loading for.  Hopefully I'll feel great tomorrow.  I'm going to try and do as well as Smooth did in simulating a Boston course and I think I will even take GUs every 4 miles like I do in the marathon.

SpeedStar 2 Miles: 5.00
Comments
From Smooth on Fri, Mar 27, 2009 at 13:53:33 from 71.36.65.79

Sounds like a good plan. Do you like sweet potato? I LOV'EM! Be sure to eat the last meal (breakfast) same time, same thing as in the marathon. Hope the weather co-operates for you in the morning. GOOD LUCK and enjoy your Boston simulator 23 miler. Can't wait to hear how it goes.

From Andy on Fri, Mar 27, 2009 at 14:10:38 from 159.212.71.25

Do you really eat beagles? Mine just died a few months ago and had I known that was part of your diet I would have sent her to you. Good luck with your long run tomorrow.

From Rhett on Fri, Mar 27, 2009 at 14:22:20 from 170.215.58.122

They are best deep fried Andy and since I'm not currently eating fried foods, I guess I'll have to eat bagels instead of beagles this time.

From Rhett on Fri, Mar 27, 2009 at 14:25:09 from 170.215.58.122

Smooth, I love sweet potatos. May I'll have to pick one up at the store and bake it tonight.

From Kathie on Fri, Mar 27, 2009 at 14:35:40 from 207.155.176.10

Way to go you got me hooked on pop tarts and now you don't eat them any more? Oh well I love potato pearls, just add garlic salt and cheese!

Thought the whole beagle thing was really funny!

From huans32 on Fri, Mar 27, 2009 at 14:42:06 from 138.64.2.76

Right on Rhett. I cant wait to see how this run goes man. Sounds like you have found a great carbo load that really works for you. To bad it sounds like you dont do it all that often. But I will have to try it on my 16+ runs.

From DonGardinero on Fri, Mar 27, 2009 at 14:51:53 from 75.162.166.215

Good luck on your run tomorrow, Rhett. You are so focused, you're putting me to shame.

The whole beagle/bagle thing had me laughing hard. Fun stuff!!!

From timp on Fri, Mar 27, 2009 at 20:52:29 from 68.166.4.121

ok - so what is a potato pearl?

From Rhett on Sat, Mar 28, 2009 at 13:26:01 from 170.215.58.122

Tim, potato pearls are like dehydarated potato flakes, but they are in tiny little balls instead of flakes and the are way yummier and more like real mashed potatos. I just eat them plain and I love them.

From DonGardinero on Sat, Mar 28, 2009 at 14:22:07 from 75.162.169.70

How was your 23 miler, Rhett?

From Rhett on Sat, Mar 28, 2009 at 14:29:03 from 170.215.58.122

It went more than great Dale. Thanks for asking. I'm at work and don't have my Garmin so I'm waiting till I get home to post a good report, but I posted a quick review of it over on the forum if you want a sneak peak.

From DonGardinero on Sat, Mar 28, 2009 at 15:20:03 from 75.162.169.70

Glad to hear it went well. I'll check it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.005.000.000.000.0023.00

Four weeks ago I had dead legs and decided to take an easy week. Since then I have had 3 break through weeks in a row. I did my carb loading thing yesterday and boy was it nice to run on fully carbed legs today. My goal for the day was to simulate Boston as closely as possible and to do the first 18 miles with AP of 7:45 and the last 5 miles at MP 6:50. I did a course with the first 15 miles of rolling in hill then two mile with 4 decent hills in them which I named the Newton Hills of Havasu, then 5 miles of more downhill than up hill. I felt so stong the whole whay, probably because of the carb loading. I 6:02 too fast on the first 18 miles with an AP of 7:25 then I kicked it into gear for a strong MP paced finish with these splits on the last 5 miles:

6:31 mostly downhill

7:02 mostly uphill

6:49

6:40

6:33

For an AP of 6:43 on the last 5 miles

Total run 23 miles, AP 7:16

It was a great way to finish of my longest week ever. Now all I have left is to taper and hope I haven't over trained.

SpeedStar 2 Miles: 23.00
Comments
From timp on Sat, Mar 28, 2009 at 19:25:10 from 68.166.5.143

my friend - you are ready to go fast in Boston. DO IT!

From DonGardinero on Sat, Mar 28, 2009 at 19:40:57 from 75.162.169.70

Awesome run, Rhett... I know I always say that, but it's true. So what was your final time for the run? I'm too lazy to figure it out.

From RivertonPaul on Sat, Mar 28, 2009 at 21:22:11 from 75.169.17.106

Rhett, looking good. You are so ready. Good job.

From Rhett on Sat, Mar 28, 2009 at 23:20:13 from 216.67.216.116

Thanks guys. I feel very confident right now, but there is always that little voice in the back of my mind saying it will be very hard to go sub 3 in Boston.

Dale, the total time was 2:47:02.

From Smooth on Sun, Mar 29, 2009 at 13:44:11 from 71.36.65.79

Rhett, you executed your 23 miler beautifully!!! You are SO SO SO READY to take that sub-3 in Boston. Have confidence in your hard work and training. Enjoy the taper. You running the Havasu 1/2? What's your plan for that final tune-up race?

From Rhett on Sun, Mar 29, 2009 at 22:54:44 from 216.67.216.116

Thanks Smooth. My plan for the Havasu 1/2 is to run it at MP. There are actually pacers for this race and one of the pace groups is the 1:30 hour group, so I think I will just run with that group and make it a goal not to get ahead of them.

From MarcE on Sun, Mar 29, 2009 at 23:19:24 from 206.225.68.10

Stay away from the soccer field! You're so ready for Boston!

From Rhett on Mon, Mar 30, 2009 at 11:50:17 from 74.41.249.102

Marc, yeah thanks. I was just thinking about how I went out a played a soccer game 2 weeks before Boston last year after not having played in a game in a long time and how sore I was for a good week. That was stupid. It probably cost my at least a few minutes in Boston last year. This year I'm doing everything by the book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.750.000.001.250.006.00

I decided to do pretty much this week what I did 4 weeks ago when I did my easy week so I ran a mile to a nice long steep hill and did 10 hill sprints with very slow walk jogs back down then did a few easy miles for a total of 6 miles. I don't think I will do any more hill repeats before Boston!!!!!

Cumulus Miles: 6.00
Comments
From Kathie on Tue, Mar 31, 2009 at 11:27:37 from 207.155.176.10

Your workouts seem so smart Rhett, do you think the Brain Training book has helped?

From Rhett on Tue, Mar 31, 2009 at 12:08:38 from 170.215.58.122

I don't know how smart they are, but they seem to be working for me right now. Brain Training is great if you read it for the ideas and some of the training advise. I think it really helped me focus on a few of the small details of running. I don't think there is any one training plan for everyone. You just have to do what works for you.

From Smooth on Tue, Mar 31, 2009 at 15:25:53 from 71.36.65.79

I've never done hill sprints. I worry that it might mess with the archilles. With that said, you're smart doing them once every 4 weeks and on an easy week. You are SO SMART in your training. Your legs will be so ready for the Newton Hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles this morning.  It was an incredibly beautiful morning.  Mid 50s, sunny, light breeeze.  I love it!!!!

AP 7:33

SpeedStar Miles: 6.00
Comments
From Smooth on Tue, Mar 31, 2009 at 15:44:04 from 71.36.65.79

I love easy runs in perfect weather. You show a lot of self-discipline or restrain to not run longer. Are you saving it for a hard workout tomorrow?

From rhett on Tue, Mar 31, 2009 at 15:54:28 from 170.215.58.122

Of course, tomorrow will be my final med long tempo run. 9 miles at 6:40. Next week I'll probably drop my tempo run down to 6 at 6:40 for my final tempo run.

From Smooth on Tue, Mar 31, 2009 at 16:00:08 from 71.36.65.79

Your workout plan is so awesome. Is 6:40 your half-marathon race pace or 10K rp?

From rhett on Tue, Mar 31, 2009 at 17:07:02 from 170.215.58.122

It's my half marathon pace.

From MarcE on Tue, Mar 31, 2009 at 22:22:55 from 206.225.68.10

The weather sounds perfect! It's great to run in the 50's..and a light breeze. Can't wait to hear about your 9 miles at 6:40 tomorrow. If I'm lucky 6:40 is probably near my 5K pace these days.

From Kathie on Wed, Apr 01, 2009 at 12:53:01 from 207.155.176.10

So Speedy! great run!

From Smooth on Wed, Apr 01, 2009 at 21:52:05 from 71.36.78.130

Any minute now...we'll see how that 9 mile tempo run went!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.009.000.000.0010.00

I broke out the new shoes tonight for my tempo run. I did 1 mile warm up at 8:00 then 9 miles at 6:40 on a treadmill at 1% incline. Around mile 5 my mind told me that I was done. It took me about a mile to convince myself that I was actually running at a comfortable pace that I could maintain for a long time. By mile 6 I had convinced myself and the rest was fairly easy. The new shoes were comfy!

Tomorrow I have to head to Palm Springs for CE. I have to be there for my first class at 8am so I have to leave here about 4:30. I haven't missed a day (Sundays not included) running since Painter's so I may get up early and get in a couple miles to wake myself up. I won't get home till about 10 tomorrow night. It'll be a long day.

HyperSpeed3 Miles: 10.00
Comments
From DonGardinero on Thu, Apr 02, 2009 at 00:29:58 from 152.216.7.5

Be safe on the road.

From Smooth on Thu, Apr 02, 2009 at 00:41:01 from 71.36.78.130

AWESOME tempo run and very TOUGH "mind game"!!! WOW!!! 9 miles at 6:40!!! You're fast and strong. Sounds like a long and busy day tomorrow. Have a safe trip and successful CE. GOOD LUCK at Havasu 1/2 on Sat.

From Burt on Fri, Apr 03, 2009 at 12:24:29 from 68.76.197.194

Looking forward to meeting you. Can't thank you enough.

From Kathie on Fri, Apr 03, 2009 at 13:02:30 from 207.155.176.10

Hope you got your run in before your long drive. Drive safely!

From MarcE on Fri, Apr 03, 2009 at 18:02:26 from 136.182.2.25

Good luck at your race on Saturday! Even though you're "only" running MP, you'll probably still take home an AG award. Can't wait to hear your report. Stay safe.

From Rhett on Fri, Apr 03, 2009 at 19:25:01 from 216.67.216.116

Thanks everyone. I made it home safely, but very late last night. I did get my little run in before heading out in the morning. Work was super crazy today, so I'm just getting around to posting my runs. I'll let you know if I survive the 1/2 tomorrow. Looks like we may have some crazy wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 easy miles at 3:30 am before heading out to Palm Springs for CE. It was a good way to wake up the body.

AP 7:55

Cumulus Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I felt terrible this morning. I woke up with a cold with congestion, sore throat, etc. I'm just glad it is still 2 1/2 weeks till Boston. Ran 6 easy miles in some crazy wind.

AP 8:00 exactly, not even trying to hit 8.

Cumulus Miles: 6.00
Comments
From Smooth on Sat, Apr 04, 2009 at 00:38:02 from 71.36.85.29

Sorry about the cold. I guess the positive side is that it happens now and you're immuned for Boston.

From mattk on Sat, Apr 04, 2009 at 00:40:02 from 69.169.164.230

Good thing you'll probably have it all out of your system soon. My family has been sick, and I've been flirting with it. If I get it, I want to get it soon and over with before next week! I really want to meet up for Boston and run at least a portion with you. I think your idea about meeting at the bag drop is good. We could even meet at the one of the bag drop letters/numbers earlier so we can hang during the village time. Since I have no idea what I'm talking about, you tell me what you think and I'll plan on it. I can't believe how close it is! (we're actually going out on the 14th).

From DonGardinero on Sat, Apr 04, 2009 at 00:50:35 from 75.162.168.207

I hope you start feeling better soon, Rhett. Don't overdo it on the runs or it'll make it worse.

Race: Havasu Half (13.1 Miles) 01:25:41, Place overall: 4, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.0013.100.000.0013.10

Today was the Havasu Half. Burt from this blog who lives near Phoenix came and stayed at my home last night. It was nice to meet him in person. He is a very nice guy and was a great house guest. My wife ran her first half and my son ran the 5K. Doone (my wife) did great finishing in 2:03:25. I'd say that is pretty good for her first ever half and Chase ran a 26 min 5K and I think placed in his AG... not sure yet.

I was trying to use this a my final good training run for Boston, so I did no tapering or carb loading or anything. I went in shooting for marathon pace and was pretty disciplined for about the first 8 miles, but then the competitive juices started to flow and I went too fast. I hope I don't pay for that at Boston. Here are my splits.

1-6:24 too fast, but the first mile always feels slow

2-6:45 settling into a good pace

3-6:40

4- 6:43

5- 6:41

6-6:50 running into a strong head wind for the next 2 miles

7- 6:45

8- 6:52

9- 6:40 this was the turn around spot and I was in 6th place

10-6:21 feeling real good

11-6:19 passed the guy in 5th, next guy a good 1/4 mile ahead

12-6:14 closed the gap a bit, he was only about 150 yards ahead

13-5:54 passed the guy to more into 4th

.1-5:04 pace sprinted home feeling good

Total time 1:25:41 AP 6:32

It was a fun race and I felt like I had a lot left. I hope I didn't push to hard with Boston so close.

HyperSpeed3 Miles: 13.10
Comments
From Burt on Sat, Apr 04, 2009 at 14:13:13 from 216.67.216.116

First to comment on your race! And using your computer to do it. You ran a great race. That was a very strong finish. You had some ground to make up, and you did it. Man, that Kuck is fast. Thanks to you and your wonderful family for letting me stay the night!

From Teena on Sat, Apr 04, 2009 at 14:17:22 from 67.177.20.13

Way to go PK!! I can't believe you ran a 1:25 and still had gas in the tank at the end!! I can't even begin to tell you how excited I am to track you at Boston. :)

A huge congrats to your wife as well. A 2:03 for her first half is AWESOME!! I remember my first half about 3 years ago or so. I ran a 2:29. Your wife rocks!

Also, congrats to your son!! :)

From DonGardinero on Sat, Apr 04, 2009 at 14:28:55 from 75.162.97.90

Congratulations, Rhett!!! Obviously being sick didn't slow you down. Oh boy, I wish I went down there and ran that with you instead of this one up here. I'm going to have nightmares about it for a long time. LOL. I'm still trying to warm up and I finished two hours ago.

From Kathie on Sat, Apr 04, 2009 at 14:54:50 from 207.155.176.10

Wow Rhett 1:25 and still gas in the tank... you are the man! So you were fourth over all but how did you do in your age group?

Chase is defiantly taking after his dad... he is one speedy dude!

From timp on Sat, Apr 04, 2009 at 15:29:10 from 66.167.51.6

Excellent warmup race, Rhett!

I think the way you ran it was smart. You didn't blow doors the whole way so I don't think it will adversely affect your marathon at all. It will help you more than anything.

From Rhett on Sat, Apr 04, 2009 at 19:05:56 from 216.67.216.116

I ended up getting 3rd in my AG. 1st and 2nd overall were in my AG

From Smooth on Sat, Apr 04, 2009 at 20:32:40 from 71.36.85.29

CONGRATULATIONS Rhett!!! WOW!!! 1:25 with gas left in the tank!!! 3rd in your AG!!! I agree with Timp. A most EXCELLENT pre-Boston warm up. We still have 14 days to go. I have confidence that if you had to run Boston next Sat. you will do it with flying colors. You are simply AAAHMAAYZING!!!

Congrats to your sweet wife!!! That's an awesome first ever half mary time. I won't tell you what my first was. High five and hugs to Chase. He's got your genes in his speedy pants, for sure!

Time to taper, get over that cold and store up your energy for the BIG DANCE in Bean Town!

From Rhett on Sat, Apr 04, 2009 at 23:19:37 from 216.67.216.116

Thanks Smooth, I'm excited to see you Boston. I feel like a child waiting for Christmas... like I just won't get here fast enough.

From DonGardinero on Sun, Apr 05, 2009 at 18:03:55 from 75.162.165.30

How are you feeling today, Rhett? You did amazing at the race and you weren't even feeling 100%. Wow!!!

From Kelli on Sun, Apr 05, 2009 at 21:30:33 from 71.219.95.20

Great race and WOW for being brave enough to let Burt stay in your house with you. What a nice guy you are.

Tell your wife she did awesome and to keep up the hard work.

Good luck in Boston!

From Kelli on Sun, Apr 05, 2009 at 21:33:23 from 71.219.95.20

Oh---and I forgot to congratulate your son! That is awesome, it is so fun when the kids start running!! He did a great job.

From MarcE on Sun, Apr 05, 2009 at 22:00:20 from 206.225.68.108

Wow, Rhett, you're one speedy dude! Congrats to Doone and Chase on their races, too! I'm sure you're very proud of them. I think you'll have plenty of time to recover for Boston. 6:50's are going to feel slow! :)

From mattk on Mon, Apr 06, 2009 at 00:28:01 from 69.169.164.230

I just realized I hadn't commented on this yet. . . Wow! You had quite a bit left in the tank to finish like that. Each run you are making me realize more and more that our Boston time together will be limited to chatting before the gun! Great job.

From montelepsy on Mon, Apr 06, 2009 at 13:52:37 from 64.235.121.163

That is a crazy pace. You're inhuman!

From Lucia on Mon, Apr 06, 2009 at 14:22:59 from 74.9.147.114

Congrats! Great pace, great race, great picture!

From Rhett on Mon, Apr 06, 2009 at 18:04:14 from 170.215.58.122

I just checked the HavasuHalf official race results and they have me at 1:24:56. I think I will leave my garmin time (1:25:41) as my PR time on the Bio section though since I don't think my garmin was off by 45 secs.

From Smooth on Mon, Apr 06, 2009 at 18:09:57 from 71.36.85.29

See, you're such a pro. I would have taken the official time as my PR. Heck, I'd take whichever time is faster; it just makes me work harder the next time. At my age, a few seconds PR is HUGE improvement. No matter, you are ONE SPEEDY TALENTED RUNNER in my book any day.

From Burt on Mon, Apr 06, 2009 at 18:13:18 from 68.76.197.194

My time was right on.

From Rhett on Mon, Apr 06, 2009 at 19:23:52 from 170.215.58.122

Yeah, Burt, that is what has me confused. I've asked a few others and they say their time was right on also, but I just don't see how my watch would have been that far off from the official time. I stopped it right when I crossed the finish and I lined up on the starting line.

From Burt on Mon, Apr 06, 2009 at 19:34:14 from 68.76.197.194

Did you happen to glance at the clock as you finished? I didn't.

From DonGardinero on Mon, Apr 06, 2009 at 20:33:11 from 75.162.99.18

Hey Rhett, that's a tough decision about which time to take. That same thing happened to me at the Utah Human Race last Thanksgiving. I was only about 10 feet from the starting line and I hit the stop button as soon as I crossed the finish line, but their time was about 40 seconds better than my Garmin time. I was thinking the same thing "How could it be THAT far off?"

From Rhett on Mon, Apr 06, 2009 at 21:48:13 from 216.67.216.116

So which time did you claim Dale?

Burt, when I crossed the finish they still had the clock for the 5K people up since some of them were still finishing. It read like 58 minutes or something like that. Maybe I should take that as my official time! LOL

From DonGardinero on Mon, Apr 06, 2009 at 22:07:18 from 75.162.99.18

Well, I was going to go by my Garmin time, but after consulting with a bunch of people, they all said I should claim the official time since it was, after all, official.

From Rhett on Mon, Apr 06, 2009 at 22:49:33 from 216.67.216.116

OK, sorry to beat a dead horse with my race and all, but here is something cool. I just went back to my garmin and calculated the last 3.1 miles (5K) and I did it in 18:59 which ties my 5k PR. So I ran a 5K PR at the end of a 1/2 marathon. How cool is that?

From Teena on Mon, Apr 06, 2009 at 22:51:56 from 67.177.20.13

a thousand times more than "WAY COOL."

From Smooth on Mon, Apr 06, 2009 at 22:58:49 from 71.36.85.29

WOWOW! That's the COOLEST STRONGEST FASTEST SMOOTHEST 5K PRs at the end of a blazing fast Half. You're AAAHMAAAYING!!!

From Burt on Mon, Apr 06, 2009 at 23:14:31 from 98.167.151.26

Teena - like that's even possible. :)

Rhett - I'm going to have to start calling you Ryan pretty soon.

From Teena on Mon, Apr 06, 2009 at 23:34:02 from 67.177.20.13

Burt ...

Oh ... it's totally possible!! :) (btw, I take it you are referring to Ryan Hall ... but my Ryan is even cooler!!)

From Burt on Tue, Apr 07, 2009 at 00:40:58 from 98.167.151.26

A thousand times way cooler?

From Teena on Tue, Apr 07, 2009 at 00:48:07 from 67.177.20.13

More than that by far!! :)

From Teena on Tue, Apr 07, 2009 at 00:50:36 from 67.177.20.13

(btw ... comparing my Ryan to Ryan Hall ... not comparing my Ryan to Rhett ... don't want to get into a brawl with Mrs. Rhett! We'll leave that subject untouched:))

From Andy on Tue, Apr 07, 2009 at 08:46:22 from 159.212.71.69

What an amazing race. A sub 6 mile on your last mile with gas still in the tank? Are you kidding me?

From Rhett on Tue, Apr 07, 2009 at 12:27:40 from 170.215.58.122

Teena, a 1000x cooler than way cool!!!! SWEET!!!

Andy, thanks, I don't know what got into me, but I was just feeling good and decided to chase down the guy in front of me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.600.004.400.000.008.00

I wanted to get in a little speed work and a little hills work, so I broke out the old 2 1/2 min repeat workout on rolling hills. After a 5 min warmup I ran fast for 2 1/2 min. then jogged for 2 1/2 min. and I repeated it 11 times for a total run of 8 miles in 1 hour. I averaged about 6:20 pace on the fast part and 9:00 pace on the jog part. It was a nice easy way to get in some speed work and hills.

SpeedStar 2 Miles: 8.00
Comments
From Smooth on Tue, Apr 07, 2009 at 11:42:57 from 71.36.85.29

GREAT workout!!! I might try that one of these days. I LOVE reading about your workouts...so inspiring, intelligent and positive. 13 days 'till show time!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Four very easy miles I'll call a recovery run.

AP 8:26

I almost feel guilty only running 4 miles, but I'm tapering.

Cumulus Miles: 4.00
Comments
From timp on Tue, Apr 07, 2009 at 21:56:17 from 66.167.51.6

feels like you are cheating, doesn't it?

From Smooth on Tue, Apr 07, 2009 at 22:29:37 from 207.200.116.138

No guilt! It's not like eating a cookie. This is GOOD for ya!!!

From MarcE on Wed, Apr 08, 2009 at 21:31:55 from 206.225.68.108

8:26 must have felt like walking to you! Enjoy some well-deserved taper time.

From JeffC on Thu, Apr 09, 2009 at 11:44:10 from 167.207.128.101

I'd call that a smart recovery run with less than two weeks to go. Gotta love the taper baby, maintain fitness and let things heal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.000.000.000.008.00

Treadmill 1% incline

1 mile warm up 8:00 This mile was the toughest mile of the whole run

6 miles at marathon pace 6:48 All 6 felt pretty easy

1 mile cool down 8:00

Over the last couple months I've been doing most my shorter tempo run on the treadmill and longer tempo runs outside. I've decided that it is takes a lot more effort to run on the TM at 1% incline than it is to run outside on fairly flat ground. Maybe it is that it is usually about 20 degrees warmer inside. I don't know, but all my longer tempo runs outside have felt way easier than my inside TM efforts. Good thing the marathon is outside.

SpeedStar 2 Miles: 8.00
Comments
From Kathie on Wed, Apr 08, 2009 at 23:49:46 from 207.155.176.10

I agree I think the treadmill miles at 1% are harder... I thought it was because it was more boring but more and more I think the 1% is a little tougher than a flat road. (but then what do I know)

From MarcE on Thu, Apr 09, 2009 at 09:47:41 from 136.182.2.25

I agree the treadmill at 1% is harder than running outside. The treadmill is perfectly flat..I like the variation in the terrain outside to work more of the various stabilizing leg muscles. Kind of like lifting free weights versus the machines with the plates. Nice run, Rhett.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 very slow recovery miles.  AP 8:46

My legs felt terrible today.

Cumulus Miles: 4.00
Comments
From Teena on Fri, Apr 10, 2009 at 01:03:16 from 67.177.20.13

They'll feel better tomorrow!!

Boston is SO SO SO SO close!! Yahoo!!! :)

From Smooth on Fri, Apr 10, 2009 at 11:26:14 from 70.56.102.54

8:46 is still faster than my marathon pace. Your legs felt terrible because they are used to running fast. I bet they feel fabulous today!!! :) My feet are killing me from wearing heels all day yesterday. You're lucky you don't have to wear heels.

From Rhett on Fri, Apr 10, 2009 at 11:48:31 from 170.215.58.122

There are a lot of things I don't wear being a man that women wear and boy am I glad that it was women that chose to wear those things instead of some man. I think I would avoid heals this close to Boston. Heck I got a new pair of dress shoes this week, but I'm not going to wear them till after Boston for fear of getting a blister or something.

From Smooth on Fri, Apr 10, 2009 at 12:03:12 from 70.56.102.54

That's one thing I envy about men. You guys can wear anything you want. I wish I could wear my running shoes to the temple, the wedding and the Broadway musical; but somehow they look really silly with a pretty dress. In hind sight, who'd care. I had to RUN on the streets of Salt Lake last night with those stupid heels 'cause we were late getting to the theater. O well, vanity won over sanity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had 6 easy miles scheduled for today, but since I felt so tired all day yesterday I decided to take my first non-Sunday rest day since Painters today. I decided I would take today off when I kept falling asleep in a Welfare Training Mtg. last night. I'm thinking about cutting my scheduled 13 miler tomorrow back to 6 miles as well.

Comments
From Andy on Fri, Apr 10, 2009 at 12:22:01 from 159.212.71.69

Smart choice. At this point in training it us just about letting your body recharge.

From Kathie on Fri, Apr 10, 2009 at 13:33:43 from 207.155.176.10

Yes that is a very good idea... sleep is a big part of training make sure you are getting enough of it.

What is your calling? I thought you were in Young Mens.

From MarcE on Fri, Apr 10, 2009 at 14:20:37 from 129.188.33.25

Rest Rhett. Every-other-day from now until Boston works for me..but I'm much older than you.

From Smooth on Fri, Apr 10, 2009 at 14:24:48 from 70.56.102.54

I'm learning so much from you guys. I don't know how to rest.

From Rhett on Fri, Apr 10, 2009 at 17:22:14 from 170.215.58.122

Kathie, I'm High Priest group leader. It's definitely an interesting calling since all those I have stewardship over are on average about 30 years older than I am, but it has been a good experience. I have done the YM thing though. My wife is currently with the YW.

From DonGardinero on Fri, Apr 10, 2009 at 17:23:42 from 75.162.183.149

I know how to rest, but I can't. I hope you start feeling refreshed, Rhett. That's really cool about Kenya!!! I read it on the forum.

From Kathie on Fri, Apr 10, 2009 at 18:27:18 from 207.155.176.10

Wow you are a High Priest? You must have been in a bishopric right or are you just that wise?

From Rhett on Sat, Apr 11, 2009 at 11:15:45 from 170.215.58.122

Kathie, I am wise beyond my years. LOL

No, I was in the bishopric and have been a HP for 9 years now. Before my current calling I was on the High Council. Now that is a great calling. People think you have to do a lot but if you don't mind talking in church once a month, it's great.

From Smooth on Sat, Apr 11, 2009 at 21:01:06 from 70.56.102.54

Don't let the secret out. Now they're gonna call you to be the bishop.

From MarcE on Sat, Apr 11, 2009 at 22:03:13 from 206.225.68.108

I bet you're one of the fastest High Priests alive! :)

From Rhett on Sat, Apr 11, 2009 at 22:33:57 from 216.67.216.116

Marc, I probably am. I'd be willing to wager that I a race of High Priest group leaders around the world, I'd finish near the very top. Fortunately for them they would probably all school me in a contest of gospel knowledge and other things that are way more important than speed.

From Burt on Sat, Apr 11, 2009 at 23:03:07 from 98.167.151.26

How can you not fall asleep in welfare training?

I've had to teach twice in group. Talk about intimidating. I flat out told them that I wasn't there to teach, but rather lead a discussion. LOL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.000.0010.00

I decided to run 10 miles this afternoon. I ran the first 7 easy averaging around 7:50 then ran the last 3 at marathon pace averaging right around 6:50. My legs definitely still don't feel quite right. Good thing we still have 9 more days. I think I'll be ready by then. I've decided to keep next week really easy and will probably just run Mon, Wed and Fri. and nothing too hard. I'll probably do easy runs with some marathon pace strides mixed in.

SpeedStar 2 Miles: 10.00
Comments
From Smooth on Sat, Apr 11, 2009 at 22:29:35 from 70.56.102.54

Nice last long run. Thanks for posting what you're gonna do. I was wondering about that. I really need my legs to feel fresh by the 20th. Yep, we'll be sitting in Fenway a week from now. WooHoo!

From Teena on Sat, Apr 11, 2009 at 22:38:46 from 67.177.20.13

I think running M W and F would be extremely smart!! No sense risking anything at this point!! You are so so so so so so so so ready!!

Carb up and love the easy week!! :)

From Rhett on Sat, Apr 11, 2009 at 22:40:41 from 216.67.216.116

Thanks Teena,

So how are you feeling? Last we heard you had strained something playing basketball with your kids?

From Teena on Sat, Apr 11, 2009 at 22:57:52 from 67.177.20.13

I'm healing: slowly, but surely (at least I hope)! Could be tons worst!! :)

Happy Easter to you and your family!!

From timp on Sun, Apr 12, 2009 at 20:18:09 from 66.167.50.45

Man I think you are just feeling dead legged cause of the taper. No worries. Have a good warm-up on Marathon day and you will rock it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.501.500.000.000.008.00

The last few runs last work were not fun. They seemed hurt and felt like doing chores. This morning I finally started to get that happy, "I love running" feeling that I usually get when I run. It was a beautiful morning, 60 degrees, no wind and I was up early enough to see the sun rise up over the mountains and onto the lake. I think that helped. My legs felt a lot better today also.

Anyways I did an easy run with the first .2 to .25 miles of each mile after the first between 1/2 MP and MP. Rest day again tomorrow and the Wed I think I'll do the same run I did today except just 6 miles.

SpeedStar 2 Miles: 8.00
Comments
From Smooth on Mon, Apr 13, 2009 at 15:45:22 from 70.56.102.54

SO HAPPY you got that "I love running" feeling back. I think I'm feeling what you were feeling on those last runs last week. Sounds like your legs are regenerated/rejunvenated. You are training SO SMART and timing everything just right. You are READY!!!

From Andy on Mon, Apr 13, 2009 at 15:46:53 from 159.212.71.199

Glad to see it all coming together. One week to go!

From Burt on Mon, Apr 13, 2009 at 17:00:12 from 68.76.197.194

Man, I'm looking forward to everyone's race reports. Exciting times...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

REST, AHHHHHH!

I'm trying to get a little extra sleep at night and boy does it feel good.

Comments
From Teena on Tue, Apr 14, 2009 at 11:27:32 from 67.177.20.13

Good job resting PK!!

We need to somehow make sure that Smooth follows your example! :)

From Rhett on Tue, Apr 14, 2009 at 12:18:05 from 170.215.58.122

Teena, if we see Smooth post any running miles the next day or 2, you're going to have to go over there and tie her up or something. LOL

From Teena on Tue, Apr 14, 2009 at 12:21:56 from 67.177.20.13

That's the plan! I am already tempted to go do that.

From DonGardinero on Tue, Apr 14, 2009 at 13:27:33 from 75.162.171.212

I'm glad your able to get some extra sleep, Rhett. Are your legs feeling any better?

From Rhett on Tue, Apr 14, 2009 at 14:19:24 from 170.215.58.122

Dale, my legs feel a ton better I think. Since I didn't run today I'm not sure. I'll give them a nice easy 6 miler tomorrow with some MP strides. I'll have a better idea then.

From Smooth on Tue, Apr 14, 2009 at 14:45:50 from 70.56.102.54

GOOD BOY for resting. Can you actually SLEEP?

Teena's the one that we need to tie down!!! She ran THREE miles today at 8 paces!!! I'm telling ya! We need to keep her on THE PLAN so she can run Boston with us next year!!!

From Teena on Tue, Apr 14, 2009 at 14:49:24 from 67.177.20.13

You realize that I see these posts Smooth, right?

YOU BETTER BE RESTING YOUNG LADY!!!

From Smooth on Tue, Apr 14, 2009 at 14:54:07 from 70.56.102.54

Just got off the phone with Olga. She was in the ER. poor thing...so I rescheduled lunch with her. I'm heading out for my hairdo.

How do you see these posts? Aren't you supposed to be at the Dr. or studying?

From Teena on Tue, Apr 14, 2009 at 14:58:13 from 67.177.20.13

I am studying Smoothie!! My computer has to be on while I study cause I use it non-stop for my stats class. Everytime someone posts on a blog where I have posted my computer says, "ding." And then my curiousity makes me check!!

Have fun getting your hair done. One of my favorite feelings in the world is that feeling of someone else washing my hair. Don't know why, but I love it! Make her wash your hair twice!! :)

Relax and Rest!!

(back to my stats -- BORING!!)

From Smooth on Tue, Apr 14, 2009 at 15:02:05 from 70.56.102.54

That's how it works? Wow, what a distraction. Nope, I already washed my hair. She's just gonna trim it a little so I don't look so shaggy. BYE!!! I don't know how any human could stand Stats...like watching paint dry!!!

From Teena on Tue, Apr 14, 2009 at 15:04:00 from 67.177.20.13

Amen. But my professor LOVES them!! :)

I'm sure you look gorgeous!!

I will be leaving to the doc's in 20 minutes!! When I get home you better be fast asleep taking a long nap.

PLEASE TRY TO REST!!

(Thanks Rhett for letting us invade your blog.)

From Kathie on Tue, Apr 14, 2009 at 15:27:35 from 207.155.176.10

Good job on resting!!! I hope your legs feel brand new tomorrow!

From Rhett on Tue, Apr 14, 2009 at 15:34:38 from 170.215.58.122

Teena, is that true? You are supposed to be resting even more than Smooth. You have to stop running or this thing is never going to heal and I really want you to be able to run Boston with us next year. You will have plenty of time to get back in shape if you take a few months off now, but if you get hurt again, you won't get to do Boston again next year. Please listen to Smooth, I don't want to have to drive all the way up there to UT to tie you down. Booth of you...REST!

From fly on the wall on Tue, Apr 14, 2009 at 16:23:43 from 168.179.215.242

BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!BOSTON! BOSTON! BOSTON!

Sorry, just getting those pre-race spectator jitters. I'm looking to following everyone's progress on-line!

From RivertonPaul on Tue, Apr 14, 2009 at 17:27:49 from 67.42.27.114

Have a great run Saturday!

From MarcE on Tue, Apr 14, 2009 at 20:55:38 from 206.225.68.108

Wow, this must be the most posts for a REST DAY I've ever seen -- next to Teena's I think?!

From Smooth on Tue, Apr 14, 2009 at 22:08:29 from 70.56.102.54

Rhett,

Do you sleep well without exercising? I sleep better on days that I run. I was dead tired on Sunday and last night but my mind won't let me fall asleep so I just lay there going crazy.

From Rhett on Wed, Apr 15, 2009 at 12:36:36 from 216.67.216.116

Marc, I'm going for a record for the most posts on a rest day, but Teena will always hold that one.

Smooth, I've been sleeping like a baby. It is weird how quickly a have gone to feeling like I'm not a runner. It seems like an eternity since my 1/2 which was only 10 days ago. I do usually have a few restless nights while tapering, but non yet on this cycle. I think my body needed the extra sleep this time around.

Fly, I love the "BOSTON" post. It actually made me a bit nervous to ready "BOSTON" so many times.

Paul, thanks for the good luck post. I'll try and make my quick jog on Saturday a great one!!! LOL Monday though I really could use the luck.

From Teena on Wed, Apr 15, 2009 at 12:40:38 from 67.177.20.13

The record is yours Rhett ... afterall, you are the PK!!

(Pretty lame that the only record I can hold has to do with posts on a rest day ... that stinks! I've never placed in the top three of any real race in my division, let alone first place like you so often do ... so ... here's the deal: you take the record for number of posts on a rest day, and I will have to obtain somehow a top 3 in my division somehow. What do you think?)

From RivertonPaul on Wed, Apr 15, 2009 at 12:41:38 from 67.42.27.114

Yeah, Marc already corrected my Saturday snaffu. Of course I was in the mindset of having wished some others good luck for Salt Lake on Saturday, but that's no excuse.

From Teena on Wed, Apr 15, 2009 at 14:03:06 from 216.67.216.116

Once you get healed up, you are going to start placing in you AG a lot. You as super speedy!!! But, you have to let yourself get better first.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.751.250.000.000.006.00

AND THERE WAS JOY IN RUNNINGVILLE!!!!

I loved my run this morning. I just wanted to keep running. It all felt good!!! I did 6 easy miles. After the 1st mile I did the first quarter of each mile at 1/2MP. I meant to do it at MP and I kept slowing myself down, but I just felt great today!!!

6 Miles AP 7:29

My legs are ready. Now if we can get the weather to cooperate, it will just depend on how mentally tough I am on race day.

HyperSpeed3 Miles: 6.00
Comments
From Kathie on Wed, Apr 15, 2009 at 13:04:28 from 207.155.176.10

Oh Rhett after SGM this year you should know you can kill it in ANY weather!

From Burt on Wed, Apr 15, 2009 at 17:48:41 from 68.76.197.194

How's your back doing lately?

From Rhett on Wed, Apr 15, 2009 at 17:51:44 from 170.215.58.122

Burt, thanks for asking. It feels a million times better than it did at the 1/2. It just started feeling better at the beginning of this week. The only nagging injury I have going into Boston is some PF, but I can deal with that,

From Smooth on Wed, Apr 15, 2009 at 18:42:55 from 70.56.102.54

YAY for JOY in RUNNINGVILLE!!! YOU ARE SO READY for Boston. I wish I was as confident as you.

No worries about the East wind, you can draft off of those Kenyans. No worries about the rain, you're water-proof. You've been there done that at SGM!!! Do those mind games you've done in training!

Great taper run!

From timp on Thu, Apr 16, 2009 at 08:55:09 from 136.182.2.25

great news Rhett - you are all set.

From Teena on Thu, Apr 16, 2009 at 10:12:35 from 67.177.20.13

AWESOME!!!

Good luck at Boston PK!! You are going to own that course ... seriously ... I can hardly wait to track you. You are so on top of your game!!!

Have a ton of fun!! Give it everything!!! :)

From Andy on Thu, Apr 16, 2009 at 21:34:28 from 198.60.114.178

Good luck on Monday. Can't wait to hear how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I decided to take another rest day in hopes not to agrivate my PF. My foot finally feels good again today. Thank goodness, cause I couldn't even walk earlier in the week. I feel like I want to get out and run, but I keep reminding myself that it won't make any difference at this point and it could hurt my foot.

Comments
From Smooth on Fri, Apr 17, 2009 at 11:32:07 from 70.56.102.54

SMART thinking and decision! Are you working or taking half day off? Are you all packed? Can you fit all your running gear and stuff in one carry on? My BIL is flying from HK to Boston as we speak. He's known to take a run if there's couple hours lay-over. CRAZY!

From Rhett on Fri, Apr 17, 2009 at 12:29:14 from 170.215.58.122

I'm working till 2 today. I still haven't started packing, but I intend to get it all in a carry on. Is you BIL running the marathon as well?

From DonGardinero on Fri, Apr 17, 2009 at 12:50:22 from 75.162.103.211

Have a safe and enjoyable trip, Rhett!!! I'm glad your PF is feeling better. I notice my feet problems always feel worse when I don't run very much. I can't wait to read all about your trip. My ultra marathon was supposed to be tomorrow. Well, at least I'll still be in southern Utah enjoying my dad's company and exploring. I'll be leaving tonight to head down there.

From Kathie on Fri, Apr 17, 2009 at 13:03:11 from 207.155.176.10

Great job on being smart!!! can't wait to see how you do!

From Smooth on Fri, Apr 17, 2009 at 13:54:43 from 70.56.102.54

Rhett, I PM you my cell # and My hubby's. Hope you get it this time. It might be in your Spam folder. Your PM was in my Spam folder.

Yes, Gary, my BIL is running Boston. He had to bail out the last two years. So third time's a charm. He has run several sub-3, Chicago, New York, Sydney, ChristChurch New Zealand and Tokyo. He hasn't been able to train the last couple of months due to work. Hopefully you get to meet him tomorrow.

From rhett on Fri, Apr 17, 2009 at 14:34:33 from 170.215.58.122

I received your PM. Thanks.

They sure are keeping me busy today at work. Don't they know I'm tapering and should be kicking back relaxing?

From RivertonPaul on Fri, Apr 17, 2009 at 15:09:52 from 67.42.27.114

My best wishes to you.

From huans32 on Fri, Apr 17, 2009 at 16:53:07 from 138.64.2.76

Cant wait to hear how Boston goes for you man. Rest up is just what you need. You will do awesome. When you be flying out??

From Rhett on Fri, Apr 17, 2009 at 17:22:07 from 170.215.58.122

My flight leaves Vegas in 8 hrs 47 mins and 32 sec, but who's counting? I'll be leaving Havasu around 6:30.

From Burt on Mon, Apr 20, 2009 at 13:22:36 from 68.76.197.194

Rhett!!! Way to go. Looks like you were on pace for your sub 3 after the first half, but it sounds like the wind was killer. Still, you're totally awesome!

Race: Boston Marathon 03:08:40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

My race report starts with the Wednesday before Boston. I ran that morning and felt great, but later that day was really hampered some severe pain that I think was plantar faciaitis. I've dealt with PF before and decided I would just not run anymore till Sat in Boston. I stuck with that and thought it was getting better until I tried to run Sat. afternoon. I did a nice easy run along the river and pulled up a little short of 5 miles do to some intense pain. I hobbled back to the hotel and never thought I was going to get there. That night I went to the Sox game with Smooth and Mr. Smooth, Canyon, MarcE and TomSlick. We had a blast, but with each step I wanted to stop. I tried not to let it affect me, but it did. Sunday I thought it felt a tiny bit better, but maybe that was wishfull thinking. I almost skipped the pre-race dinner because I couldn't stand the thought of walking over to it. I'm glad I went with the gang though. We had a lot of fun. I spent Sunday night laying in bed, not being able to sleep, and praying a lot. I thought Monday morning it felt better, but by the time we walked to the busses it was hurting again. I took all the pain pills I thought was safe, hung out with the gang at the village, and then went a met up with MattK. We headed over to the corrall together. It was way cool being so close to the start. We crossed the starting line within 20 secs of the start and were off and running without doing the whole jogging/walking thing I've done in the past from a few corrals farther back. MattK and I ran the first half together and we were right on pace where we wanted to be. I tried not to think about my foot, but with each step there was sharp pain. At mile 2 we passed a lady holding a sign that said, "With God, anything is possible." Each time I wanted to quit due to pain, I used that as my montra. At the half way mark I realized that I had not been pushing off with my right foot so my left calf was doing all the work. I told Matt to go on ahead and get his Sub 3. (And he did! You'll have to read his report.) I backed off the pace, knowing that if I didn't I may not finish. It took me a few miles to mentally accept the fact that I wasn't going to get my goal, but that I should be super stoked that God allowed me to have the stregth to endure and hopefully finish the race and if I even finished I should be super happy. I kept repeating my montra from above. After coming to grips with not going sub 3 I started having a blast out there. I noticed things I had never seen before. I enjoyed running the Newton Hills. I high five many children and and fun with the crowd. At one point around mile 25 the foot pain hit an all time high and I thought I may be walking in, but it went back to where it had been. I did the airplane running down Boylston a few times and raised my arms in victory as I finished, slower than I would have liked, but still with a new Boston PR. My foot is close to a 10 on the pain scale, but the good news is since I didn't go all out on the second half the only muscle discomfort I have is my left calf which had to do twice the work. I'm going to the doctor tomorrow to figure out exactly what happened and what I need to do to get it better. Looks like I'll be rehabbing for a while. I had a blast at Boston this year! I am more than happy with my finishing time of 3:08:40 considering the circumstances. I think it is a small miracle that I was even able to run 26.2 miles.

HyperSpeed3 Miles: 26.20
Comments
From Kathie on Tue, Apr 21, 2009 at 15:29:35 from 207.155.176.10

Wow Rhett what a race!!! When I first saw your time without reading your report I thought you would be disappointed, I am glad you are not. I think that is why you are such a great runner/man you can put a silver lining on any cloud!

From Andy on Tue, Apr 21, 2009 at 15:32:52 from 199.190.170.28

The fact that you were able to finish with that much pain is amazing. Your time is still very impressive. Take care of that foot because I am going to need your help going sub 3 at Boston next year.

From Rhett on Tue, Apr 21, 2009 at 15:35:36 from 170.215.58.122

Thanks Kathie and Andy.

Andy, so you're doing Boston next year? Sweet! I'm planning on it too, and God willing, next year will be sub 3.

From Bonnie on Tue, Apr 21, 2009 at 15:39:15 from 128.196.228.134

more than a small miracle Rhett. Congratulations on a great race despite the obstacle. I am glad you enjoyed the race and got a Boston PR.

Good luck at the doctor.

From Teena on Tue, Apr 21, 2009 at 16:15:43 from 67.177.20.13

Man alive Rhett!! You are far too tough. How you ever pulled off that last half of the marathon is beyond me. Faith, determination, and pure gritty toughness I suppose. :)

I'm anxious to hear what the doc says.

And on a selfish note, I'm excited that you have a strong reason to run Boston next year as well!

(Although I still wish that you would not have been in pain.)

From Burt on Tue, Apr 21, 2009 at 16:20:30 from 68.76.197.194

My foot hurts just reading this. Hope you get well soon!

From montelepsy on Tue, Apr 21, 2009 at 16:24:20 from 155.85.58.253

Studly.

From JimF on Tue, Apr 21, 2009 at 16:52:42 from 68.58.92.142

Great job finishing with such pain and keeping a great attitude as well!

From huans32 on Tue, Apr 21, 2009 at 17:06:32 from 138.64.2.76

Wow Rhett!!! I was watching your times very closely. Mostly because you were the first one on my list of people. And just sat there in awe as you were doing that sub 3. And saw it slowly slip away from that yet was still very strong. All I could think of was those hills must be brutal. Totally forgetting about your sore foot you had mentioned. And then to see you come in with a 3:08 that is just awesome man. I now have a new mantra on my runs thanks to you.:) Great report btw.

From RivertonPaul on Tue, Apr 21, 2009 at 17:25:44 from 67.42.27.114

Thanks for the report. I'm sorry you didn't get the sub-3:00 this year, especially after all your dedicated training. I suspected you might have been injured, but you kept the severity of it pretty well-guarded.

Kudos for your great example. Get better!

From DonGardinero on Tue, Apr 21, 2009 at 18:05:22 from 75.162.183.28

Rhett!!! You must be super-human or something. I couldn't even fathom finishing the second half of ANY race with that much pain. Congratulations on the new Boston PR!!! Let us know what the doc says about your foot.

From Kelli on Tue, Apr 21, 2009 at 19:06:24 from 71.219.75.228

Take the small miracles! I can not believe you can still run so fast and do so well with so much pain!

Take care of yourself!!!

From Maurine/Tarzan on Tue, Apr 21, 2009 at 21:22:06 from 97.117.57.123

Great race, but so sorry to hear about your foot. I hope it recovers soon.

From MarcE on Tue, Apr 21, 2009 at 22:36:25 from 206.225.68.108

Rhett bro, you made the weekend a great time for all of us! I hope that you get over this PF (or whatever it is) so you can give that sub 3:00 another go next year. Get well soon, and congrats again for an amazing run, and awesome experience!

From rockness18 on Tue, Apr 21, 2009 at 23:19:07 from 65.96.197.9

Very courageous run...hope the foot heals soon.

From edrickt on Tue, Apr 21, 2009 at 23:43:30 from 64.2.220.135

Thanks for sharing your experience! At my best I'll probably never run a 3:08, so while it sucks to be you it's also pretty cool to be you. You've got a great attitude. The foot will get better.

From JeffC on Wed, Apr 22, 2009 at 09:30:20 from 24.253.105.252

What an awesome gutsy effort Rhett. Way to hang in there and finish the BIG SHOW with a very excellent time. I hope you are able to get that foot figured out and healed up soon. Congratulations!

From mattk on Wed, Apr 22, 2009 at 14:46:24 from 69.27.13.147

When I found out exactly what you were up against Monday morning, I didn't want to be negative and say anything, but I couldn't believe you were going to go out and push it like you did. You had an amazing run considering the situation! I would've dropped out half-way. . . probably really close to wellesely!! Thanks for meeting me and running together and for your encouragement, and I'm indebted to you for your start line potty solution!! priceless!

From DonGardinero on Wed, Apr 22, 2009 at 14:46:49 from 75.162.172.230

Hey Rhett, did you find out what the problem is with your foot? I hope it's nothing serious.

From DonGardinero on Wed, Apr 22, 2009 at 14:56:30 from 75.162.172.230

I have to ask, what is the start line potty solution?

From mattk on Wed, Apr 22, 2009 at 15:06:55 from 69.27.13.147

May be old news to others, but new to me. . . Plastic bag for "cold" and "windy" weather (non-transparent preferably), gatorade bottle. 'nuff said.

From Teena on Wed, Apr 22, 2009 at 15:09:36 from 67.177.20.13

FUNNY!!!

Not quite sure how that would work for us ladies though.

From huans32 on Wed, Apr 22, 2009 at 15:26:25 from 138.64.2.76

LOL never thought about that Matt. That would work for us guys I am sure. I remember hearing alot of complaints last year about buses being late to the start of something and people needing to use a gatorade bottle.:(

From Rhett on Wed, Apr 22, 2009 at 16:18:15 from 216.67.216.116

Thank you all for your kind and encouraging responses to my injury. I just returned for the doc. I partially ruptured my plantar facia tendon in my right foot. From my history, he thinks it started on Wed and then when I went out for my run Sat. it really went. I think he thought I was a bit nuts for even attempting to run the marathon monday. Anyways, the good news is I should never have to worry about plantar faciaitis in that foot. It is basically a poor mans version of the surgery done to treat PF. Now I just have to wear a boot, sleep in my night splint, and ice it and in 3 to 4 weeks it should be better. I can't run or do anything that causes it pain during that time. I'm supposed to use pain as my guide he said. I laughed and said I had high pain tolerance. He said obviously if you ran the marathon. Anyways, no major problems and I should be good as new in a few weeks.

From huans32 on Wed, Apr 22, 2009 at 16:22:54 from 138.64.2.76

Well if anything you have a great attitude about the whole thing Rhett. I hope you have a speedy recovery and just be careful on you recovery.

From Burt on Wed, Apr 22, 2009 at 16:26:56 from 68.76.197.194

At least get ready for that big party we're going to have at your house next year at the Havasu Half! RSVP now. LOL.

From Kelli on Wed, Apr 22, 2009 at 18:45:04 from 71.219.75.228

I can not believe you ran on that foot!!! Usually us women really outrank men on that (birth, for example), but you are tough!

No gatorade bottle here! I am the resident queen of porta potties.

From Mark on Thu, Apr 23, 2009 at 01:38:53 from 24.178.1.215

Very impressive time with such pain! You'll crush this course when you come back next time.

From DonGardinero on Thu, Apr 23, 2009 at 02:45:58 from 152.216.7.5

Rhett...I'm going to take a break from running and the blog for a while to get my family in order.

From Michelle N. on Thu, Apr 23, 2009 at 10:25:04 from 75.162.252.159

Way to go! It was such an awesome experience.

From Rhett on Thu, Apr 23, 2009 at 11:30:54 from 216.67.216.116

Dale, we will all miss you, but I respect you even more for your decision to put family first. I'll look forward to having you back soon. Stay happy, healthy, and safe. Don't fall back into old habits that you worked so hard to recovery from.

From DonGardinero on Thu, Apr 23, 2009 at 11:48:36 from 75.162.188.4

Thanks, Rhett. I won't fall back into old habits. I've come way too far. But thanks for the advice and well wishes. I'll keep in touch occasionally. Get that foot all healed up.

From Teena on Thu, Apr 23, 2009 at 15:35:04 from 67.177.20.13

You walking around any better today Rhett?

From Rhett on Thu, Apr 23, 2009 at 16:57:57 from 170.215.58.122

I have to wear this stupid boot, but it sure does bring the pain level down by wearing it. So yes, with the boot I walk as normal as you can with the boot. I walked to the kitchen this morning after getting out of bed and by the time I got there I wished I hadn't. It is totally different the PF in that the first few steps when it is rested don't hurt. It just gets worse as you go though. Opposite my experience with PF.

From jtshad on Thu, Apr 23, 2009 at 17:02:00 from 204.134.132.225

Gutsy run. Great job and time considering the injury and sorry it got so bad. Glad you had a good Boston experience beside this and perserved to achieve your goal and a new Boston PR.

Hope you have a speedy recovery.

From Smooth on Sat, Apr 25, 2009 at 22:00:18 from 71.36.71.239

I'm a bit late in reading your report and about your PF.

Rhett, you are an amazing person. We (me and my family) just absolutely admire you for the kind of person you are: POSITIVE, HUMBLE, SPIRITUAL, KIND, SMART, STRONG, TOUGH, DEDICATED to your family and all things good.

I wish you the BEST in rehabing that foot and the calf muscles. Keep up the good work. You're an example to us!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I started my rehab training this morning.  I put on my shorty wet suite, found a rope (thanks Paul for the article which talked about tethering up for deep water running.  it really made it better.),put on my aqua jog belt, tied my rope on and then to the ladder, and jumped in the pool.  I warm up ran for 5 mins. then alternated 2 mins hard with 2 mins easy for 22 mins and then cooled down for 3 mins. 

Total run 30 mins, no clue how far, no milage on the shoes!  I think I will be able to do this.  It really felt a lot like running just without the pounding.  I even got into the mental zone of running a few times.  Hopefully I can keep up it for a month or how ever long this foot takes to get better.  I need to get back to my core training as well.

Comments
From RivertonPaul on Fri, Apr 24, 2009 at 15:19:31 from 67.42.27.114

Nice report. I've never done the water running, but you will soon become my expert consultant. Keep getting better.

From mattk on Fri, Apr 24, 2009 at 15:32:03 from 69.27.13.147

You've got some dedication. I'd use it as an excuse to take a break! I know what you're thinking though, it sucks to lose all of that fitness and start at ground zero. Sounds like you probably are getting a better aerobic workout than my post-marathon runs. Keep it up!

From Burt on Fri, Apr 24, 2009 at 16:05:06 from 68.76.197.194

Good to hear you're able to get some work in.

From DonGardinero on Fri, Apr 24, 2009 at 16:37:26 from 75.162.163.25

Rhett, how did you feel after the water run?

From Teena on Fri, Apr 24, 2009 at 16:40:18 from 67.177.20.13

Okay Rhett,

So ... I need an aqua belt (where do i get one?), a rope, water shoes (or did you go bare foot or drill some holes in an old pair of shoes?), and that's it ... right?

Walk me through this. If possible I want to try it tomorrow.

From Rhett on Fri, Apr 24, 2009 at 17:01:09 from 170.215.58.122

I already had an aqua belt that I purchased on-line a year or 2 ago. They are not to expensive. Your feet never touch the ground, so no shoes are needed. All you really need is the belt and a deep pool, but I really liked being tethered with the rope, so I do recommend that. Then you hop in and just start running like as close as possible to the same form you use on the road.

From Teena on Fri, Apr 24, 2009 at 17:03:16 from 67.177.20.13

Okay ... I'm going to go buy one. Are they big and bulky? I have this visual of one of those plastic booster seats that kids sit in.

From Rhett on Fri, Apr 24, 2009 at 17:19:33 from 170.215.58.122

You are tiny Teena, so make sure and get one that is small. I don't remember if they even had size options, but I sinch mine in about as small as it goes. You live in the big city, maybe you could go to a pool fittness store and try one on. Canyon says she knows of some place where you can get them. I think she said, all the local pools have them there for use also. I just use my pool in the backyard, but it is much warmer here than there.

From Teena on Fri, Apr 24, 2009 at 17:22:59 from 67.177.20.13

You have a pool? I am so jealous!! At least you don't have to worry about making a complete fool out of yourself.

I'm already trying to decide what would be the safest time for me to go the gym -- in other words, the least exposure. :)

From RivertonPaul on Fri, Apr 24, 2009 at 17:30:21 from 67.42.27.114

Let me know when Teena, I've already offered to post the pics. :)

From Teena on Fri, Apr 24, 2009 at 17:34:42 from 67.177.20.13

Count on it Paul!!

(YEAH RIGHT!!!)

From Burt on Fri, Apr 24, 2009 at 20:36:13 from 98.167.151.26

Yep, he has a pool. That will make next year's party at Rhett's house for the Havasu Half all the more enticing!

From Smooth on Sat, Apr 25, 2009 at 21:37:36 from 71.36.71.239

YAY, you got started on the rehab. Keep it up. I actually have a pair of aqua shoes I bought years ago for water aerobic class. I think it might give extra resistence. GOOD JOB!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour deep water running with a pretty consistent effort. I'll call it a long slow run.

Comments
From DonGardinero on Sun, Apr 26, 2009 at 22:53:18 from 75.162.96.101

You are sooo dedicated. Great job. How's the pain level since you stopped running and started wearing the boot?

From Rhett on Mon, Apr 27, 2009 at 11:59:44 from 74.41.249.102

Pain level is way down. As a matter of fact it is usually around zero as long as I wear the boot. Then I take it off and try and walk without it and realize fairly quickly that I need to keep on the boot. I don't get any pain from the deep water running though.

From Kathie on Mon, Apr 27, 2009 at 12:03:05 from 207.155.176.10

So do you think you are still 4-6 weeks of no running? I am sure the pool running will keep you in shape and you may even get a tan!

From Rhett on Mon, Apr 27, 2009 at 14:10:05 from 74.41.249.102

I have no idea how long it is going to take. I was told that once it stopped hurting I could start running again. I'm hoping that will be less than a month. In the mean time I'll be water running.

From huans32 on Mon, Apr 27, 2009 at 14:58:15 from 138.64.2.76

I would take it nice and easy. Don't overdo it and get set back anymore. How tired were you after doing that 1 hr of water running get you?? Never done it but sounds like a great workout.

From MarcE on Mon, Apr 27, 2009 at 22:14:25 from 206.225.68.52

That's awesome that you're running in water and rehabing at the same time. You'll be back on the road in no time.

From Smooth on Mon, Apr 27, 2009 at 23:46:44 from 71.36.71.239

NICE long slow run, wet, tan and all!!!! Hope you can walk w/o pain soon. You are so patient and dedicated!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core Work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Water Running

5 min warm up

20 min hard

5 min cool down

I'll call it a tempo run.

Comments
From Burt on Tue, Apr 28, 2009 at 12:06:01 from 68.76.197.194

Do your kids think you look silly running in the pool?

From Smooth on Tue, Apr 28, 2009 at 12:07:44 from 71.36.87.147

Nice tempo run. I imagine you work pretty hard to get your HR up. Do you use a rope like Teena, or do you get enough momentum to make laps?

From Kathie on Tue, Apr 28, 2009 at 12:11:28 from 207.155.176.10

Great job Rhett. Hows the pain in your foot without the boot? getting better I hope.

From JeffC on Tue, Apr 28, 2009 at 15:53:03 from 167.207.128.101

I see you're nursing that foot, good boy. My wife actually had the surgury for the PF problem a few years ago. The doc said when he cut the fascia it was like cutting a rubber band. I should have made her run a marathon before the surgury and saved some money.

From Rhett on Tue, Apr 28, 2009 at 18:05:30 from 170.215.58.122

Burt- my kids like that I am out there cause they jump in and get to swim.

Smooth- It is hard to get your HR very high water running. I hit about 150 today and I was working. Yes I tether myself to the ladder with a rope. It creates more resistance and helps me work harder.

Kathie- It does feel somewhat better, but the boot helps a lot.

Jeff- Cool, someone who has had the surgery. How long was she in the boot? Or did she have to wear it? Does she feel like it affected her foot function at all?

From Teena on Wed, Apr 29, 2009 at 15:40:50 from 67.177.20.13

I've noticed that it is hard to get my heart rate up as well in the pool. I just push it until the acid reflux kicks in! :)

My heart rate definitely gets up with the swimming though. Possibly because I am scared to death of drowning and I am such a horrible swimmer!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core work this morning

30 mins easy water running this evening. The kids were stoked since they got to go swimming. With the solar cover on for the past week the water was up to 88 degrees tonight, so I didn't have to wear my wet suite. It was very pleasant.

Comments
From Kathie on Thu, Apr 30, 2009 at 13:19:02 from 207.155.176.10

Playing with the kids in 88 degree water... that is a vacation not a workout!

Ok it is a workout...I will give you that but it sound fun too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

34 minutes water running

I tried to simulate a speed workout.  I ran 4 mins hard followed by 2 mins easy.  I did 6 sets.  I caught myself day dreaming about running for real on a track.  It is definitely harder to maintain a hard pace in the pool.  I have to keep reminding myself to push hard.

 

 

 

 

 

 

 

Comments
From Nevels on Thu, Apr 30, 2009 at 14:32:19 from 131.204.15.93

Looks like you're putting in some good x-training post Boston. When are you hitting the roads again?

From Teena on Thu, Apr 30, 2009 at 14:37:26 from 67.177.20.13

Nice job Rhett!!

I am fighting the running demons today big time!!!

We'll be running again soon ... right?

Btw ... that's an awesome new pic!

From DonGardinero on Thu, Apr 30, 2009 at 14:51:42 from 75.162.165.15

Nice job, Rhett!!!

From Rhett on Thu, Apr 30, 2009 at 15:21:59 from 170.215.58.122

Nevels, unfortunately I have to be good and not run. I tore my PF tendon a few days before Boston and ran it anyways. The doc said at least 3 weeks before I can try running, but it will probably be longer.

Teena, thanks. That photo is of me finishing the Havasu Half. I like it cause they caught me with both feet off the ground. Don't run Teena. I know how hard it is, but it will be worth it when we are all healed up and running pain free.

Thanks Dale.

From Smooth on Thu, Apr 30, 2009 at 15:40:59 from 71.36.87.147

NICE speed workout and GOOD for you being so patient! I LOVE your airborne picture.

From RivertonPaul on Thu, Apr 30, 2009 at 16:23:16 from 67.42.27.114

Way to keep at it.

From Teena on Fri, May 22, 2009 at 11:04:35 from 67.177.20.13

Rhett,

Just wondering how you are doing.

Hope things are going well. I really miss your entries. :(

Have a great day!

From Rhett on Fri, May 22, 2009 at 13:03:55 from 170.215.58.122

Teena, thanks for checking up on me. I have been working out, just not running or blogging. I still check everone elses blog daily though. It is helping keep a positive attitude. I did do a very short run this morning so I think I'll go blog it now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wow!  It's May.  I can't believe it.  I'm still being good and only water running.

30 mins with a consistant effort

I'll call it an easy day.

I think my foot is feeling a bit better.  I'll stick with water running again tomorrow and next week I may try some elliptical work. 

Comments
From Teena on Fri, May 01, 2009 at 12:34:06 from 67.177.20.13

Nice job Rhett!!

How I wish I had a pool in my yard!! I'm just the crazy girl running like mad in the pool and going nowhere!! Probably looks pretty crazy to most! :)

From RivertonPaul on Fri, May 01, 2009 at 12:40:41 from 67.42.27.114

You are doing great. You will love Top of Utah.

From Smooth on Fri, May 01, 2009 at 12:44:36 from 71.36.87.147

GOOD on you for being patient. GLAD to hear the foot is feeling better. Is it time to give "Da Boot" the boot?

From Rhett on Fri, May 01, 2009 at 13:44:57 from 170.215.58.122

Teena, I bet you start a trend and soon you'll have everyone doing it.

Pual, I was just thinking about TOU, it will be fun to add a new marathon to my list.

Smooth, I was just telling Doone that after today, I may try and go without the boot over the weekend and see how it feels. I'm hoping not to have to wear it much longer.

From DonGardinero on Fri, May 01, 2009 at 13:47:39 from 75.162.96.120

I hope you can go without the boot very soon. It would drive me bananas wearing that thing all the time. You are definitely more disciplined that I am.

From Burt on Fri, May 01, 2009 at 15:24:26 from 68.76.197.194

Yep, a new month. I hope you got your home teaching done.

From Kathie on Fri, May 01, 2009 at 16:24:31 from 207.155.176.10

Rhett - So are you going to do a "long run" in the pool tomorrow? You might turn into a prune!

I hope your foot feels better without the boot...don't push it though.

From huans32 on Fri, May 01, 2009 at 16:31:27 from 138.64.2.76

LOL that is a funny thought. I felt like a prune at SG this last year in the monsoon. Maybe that is how Teena and Rhett BQed there is from all this kind of xtraining.:)

From MarcE on Sat, May 02, 2009 at 22:26:37 from 206.225.68.52

You've got me thinking about TOU, now, Rhett. If I don't get into SGM, I'm there! Great workout!

From Teena on Sat, May 02, 2009 at 22:40:33 from 67.177.20.13

Did you run in the pool today?

Okay ... if I don't get into SGM I am with you and Marc at TOU! :)

(Not literally with you ... quite a ways back ... but you get the drift!)

From Smooth on Sun, May 03, 2009 at 00:21:01 from 71.36.87.147

I was a prune today without being in the pool. I hope you all three get into SGM. It will not be the same without you. Oh, Rhett you will have a great time in Belise and awesome race at TOU.

From Rhett on Mon, May 04, 2009 at 12:11:01 from 74.41.249.102

Is today the day you guys find out about SGM? I hope you guys do TOU if you don't make it into SGM. Yes I did pool running Sat. Just haven't blogged it. Busy weekend.

From RivertonPaul on Mon, May 04, 2009 at 12:15:14 from 67.42.27.114

Next week St. George posts results on the 11th.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour deep water running at constant pace

Call it a long slow run.

I WANT TO BLOG REAL RUNS! 

Comments
From huans32 on Mon, May 04, 2009 at 12:32:27 from 138.64.2.76

Oh your blogg'n some real runs man. That is awesome your doing those. I dont know if I would be as dedicated. And who knows when you come back what you be able to do.:) Your awesome!!!!

From Teena on Mon, May 04, 2009 at 12:34:22 from 67.177.20.13

Believe me ... I know what you mean!! I keep telling myself that in a couple more weeks this will all be over.

Stupid Stress Fracture ... Stupid Thing-a-majig on the Foot Rupture!!!!

(Listen ... I need you to do this right so that I can follow your example ... I'm serious Rhett!!!)

From Smooth on Mon, May 04, 2009 at 12:55:38 from 71.36.87.147

Water running counts!!!! You're so very dedicated and so so very patient!!! Keep healing!!! Running on pavement again will be SO SWEET to you!!! You and Teena has got to keep each other on the right track, path, lane, whatever it takes to heal completely. Positive healing thoughts coming and going your ways! :)

From RivertonPaul on Mon, May 04, 2009 at 18:57:02 from 67.42.27.114

Patience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I actually did some exercise with running shoes on!  I went to the gym and did 30 mins eliptical followed by 20 min on the stationary bike.  Pain level was very low with my foot but increased slightly by the end of the eliptical workout.  No pain cycling.  After I got home and showered the pain in the foot was up to about a 5, but the good news is it was back down to about a 1 by morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Back in the pool.  30 mins water running. 

Comments
From RivertonPaul on Tue, May 05, 2009 at 14:38:52 from 67.42.27.114

Wise to get back in the pool.

From Kathie on Tue, May 05, 2009 at 16:37:10 from 207.155.176.10

So how is your tan?

From RivertonPaul on Tue, May 05, 2009 at 17:56:29 from 67.42.27.114

Rhett,

This is a fair amount of info to digest (I'm not even through it), but this thread is by two world class coaches and has a lot of sound training advice. What are your thoughts? I've backed off of HR training, but this has some information I had not seen before.

http://www.letsrun.com/forum/flat_read.php?thread=2375989&page=0

From Rhett on Tue, May 05, 2009 at 19:35:52 from 170.215.58.122

Paul,

Looks like an interesting thread. I'll need a little time to completely read it all. I'll give my 2 cents when I finish reading it all. My first impression is, it seems complicated with all those percentages of 5K pace, etc. I may have to take a math class before I can figure out what they are saying.

From Teena on Wed, May 06, 2009 at 09:52:28 from 67.177.20.13

Paul and Rhett,

Figure it all out and let me know if it worth looking into!!! :)

Nice pool running Rhett. :)

(so wish I had a pool in my yard --- Lucky!!!)

From RivertonPaul on Wed, May 06, 2009 at 11:35:18 from 67.42.27.114

Hadd had an earlier long thread in which he explains the aerobic base building. It is sort of a background to the recent post. It is found at a couple of places, including http://www.counterpartcoaching.com/hadd.pdf

From Smooth on Wed, May 06, 2009 at 13:23:51 from 71.36.82.104

So smart and dedicated!!! Plus so tan and buff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Doone headed out for mutual and the kids and I headed to the pool. I planned on getting a good deep water running workout in, but about 10 minutes in, I decided to bag it and play with the kids. We played water basketball, dove for toys, raced, etc. I'm sure I burned a few calories so that will have to be my workout today.

I think I'll try the eliptical out again tomorrow.

Comments
From Burt on Wed, May 06, 2009 at 23:53:17 from 68.76.197.194

Did the kids learn to swim from the Wii?

From MarcE on Thu, May 07, 2009 at 00:03:58 from 206.225.68.52

family fun!

From Teena on Thu, May 07, 2009 at 10:59:03 from 67.177.20.13

You rock!!! Such a cool dad!!!

Can't wait to see how the elliptical goes for you today.

From huans32 on Thu, May 07, 2009 at 11:04:35 from 138.64.2.76

Oh you got to have fun every once in a while. And I am sure as long as you didnt hurt yourself any you had a great workout. Great job with playing with the little ones.

From DonGardinero on Thu, May 07, 2009 at 12:10:03 from 75.162.98.151

Playing with the kids sounds a LOT more fun than water running while they play around you. Great job, Rhett!!!

From Kathie on Thu, May 07, 2009 at 13:04:30 from 207.155.176.10

Playing with the kids sounds like so much more fun! I think we would be surprised at how many calories you burn just by laughing and having a great time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I headed to the gym ready for a good long hard eliptical workout and when I got there I realized I had forgotten my stuff to get ready for work after the workout, so I had to cut the workout a short so I could go back home to get ready for work.  Anyways, I did 30 minutes on the eliptical with no more then a 1 on the pain scale.  A few hours later here, my foot still feels good.  My wife has enrichment tonight, so I might take the kids back to the gym for some more eliptical work and then a nice fun swim with the kids before bed.

I am pretty sure that by Monday, my foot will be ready for its first running test. 

The kids reluctantly consented to go to the gym with me if we could swim afterwards. I did another 30 minutes eliptical at level 10 and as hard as I could go. I was trying to push off with my right foot as close as possible to running. Although I could feel it, it wasn't painful, more of a tender feeling. I kept eyeing the treadmills, but I resisted the temptation. I'll get back in the pool tomorrow.

Comments
From DonGardinero on Thu, May 07, 2009 at 14:23:58 from 75.162.98.151

Can't wait to hear how your foot feels on Monday after the test.

Have fun with the kidlets tonight.

From Burt on Thu, May 07, 2009 at 17:16:51 from 68.76.197.194

You've got such a great attitude. Good luck Monday. (Don't you have to do guard duty for enrichment?)

From Rhett on Thu, May 07, 2009 at 19:37:19 from 170.215.58.122

No guard duty, the sisters around here are tougher than I am. :)

From Teena on Thu, May 07, 2009 at 19:41:51 from 67.177.20.13

Oh Rhett ... I am so stinkin' jealous and happy for you!!!

Be careful ... but have a ton of fun and a good workout!! :)

Can't wait to read your post on Monday. :)

From Kathie on Thu, May 07, 2009 at 20:56:29 from 207.155.176.10

Very good news Rhett!!! your are going to be back to your speedy self in know time at all!

Have a ton of fun with the kids tonight!

From DonGardinero on Thu, May 07, 2009 at 23:38:53 from 152.216.7.5

Smart move resisting the treadmills, Rhett!!!

From Smooth on Thu, May 07, 2009 at 23:40:32 from 71.36.74.243

Nice elliptical workout X2. Have fun swimming with the kids. Sounds like the foot is healing. You're being so patient and dedicated!

From huans32 on Fri, May 08, 2009 at 08:46:12 from 138.64.2.76

I love the elliptical. Its a great workout. And no pain is great. Take it easy man on your run. If any pain I would head back to the elliptical. Nice and easy return.:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Did another pool run this morning.

30 mins alternating 4 hard with 2 easy.

I'll call it speed work.

My foot is a bit tender this morning, but I wouldn't call it pain. It is weird, but I'm almost afraid to run on it. I was in bed last night thinking about how great it will be to run Monday and in the back of my head I was almost cringing with pain at the thought of running. I guess my brain still remembers the pain I inflicted on myself a few weeks ago. I'm sure one good run will cure me of this though.

Comments
From Smooth on Fri, May 08, 2009 at 13:10:42 from 71.36.74.243

We need to train our brain to be quiet sometimes. We are so used to running with pain that we just ignored the brain. Why is that?

NICE pool running. Hope your run on Monday is everything you hope for, pain free and enjoyable!!!

From huans32 on Fri, May 08, 2009 at 18:28:04 from 138.64.2.76

Glad to hear you still hitting it hard. And sure sounds like a great workout. Is it starting to feel more natural running in the water?? Take it easy on your recovery. And error on caution if I was you. Easier said then done. Great job again and hope Mon things will be great.

From RivertonPaul on Fri, May 08, 2009 at 20:52:40 from 75.169.19.1

If I only had a brain.

From Kathie on Sat, May 09, 2009 at 14:15:21 from 207.155.176.10

Don't be playing your jedi mind tricks on Monday please... if it hurts stop.

From Burt on Sun, May 10, 2009 at 13:37:09 from 98.167.151.26

Tell Doone Happy Mother's Day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I was excited to get up and run this morning.  I've been walking 100% pain free and doing the eliptical pain free as well so I decided I was ready.  I headed over to a park with a big grass field that I could run around and started to run.  I took it easy, but was suprised at the amound of pain I had right from the start.  It wasn't anything like the sharp tearing pain I had during Boston, but it was much more than I anticipated.  I almost stopped right then, but decided to try and run just a bit more.  I ended up running 2 miles on grass and the pain came down some by the end, but I figured I shouldn't push it any more.  I then headed over to the gym and did 30 min eliptical, pain free.

2 miles  AP 7:24

I guess I'll wait and see how my foot responds for the rest of the day and tomorrow.  It's definitely not healed enough for any hard running.

SpeedStar Miles: 2.00
Comments
From Burt on Mon, May 11, 2009 at 12:49:52 from 68.76.197.194

Hmmm...maybe some aches and pains that need to be worked out. If it were me, I wouldn't try anything yet. I'd just relax and get fat.

From Andy on Mon, May 11, 2009 at 12:52:52 from 199.190.170.21

It sounds like you not quite ready for any running. Take it easy. There is no rush to come back. Of course, this is advice that I have ignored many times.

From RivertonPaul on Mon, May 11, 2009 at 12:54:00 from 67.42.27.114

I concur, take it easy, you stud.

From DonGardinero on Mon, May 11, 2009 at 13:11:04 from 75.162.185.50

I imagine the pain might be around for quite some time while you run. I hear those take a really long time to heal. I don't really have any suggestions, bit I think if I had that problem, I might start out with long, brisk walks up nice hills, but that's just me. Others may disagree, but I'm always overly cautious.

From Smooth on Mon, May 11, 2009 at 14:06:54 from 71.36.74.243

Rhett, looks like you know what to do. Keep the x-training going. Running will be sweet to you again...I hope soon! But then again, what's the hurry. Plenty of time before TOU and 11+ months before Boston.

From Rhett on Mon, May 11, 2009 at 16:18:15 from 170.215.58.122

Yep, you guys are all right. My foot is not ready yet. It is now 1:15 and it hurts pretty good to walk around the office. I hope it feels better tomorrow. Looks like I have at least one more week of cross training ahead of me. I really did enjoy my little run this morning though. I just hope I didn't set my healing back further.

From Teena on Mon, May 11, 2009 at 20:10:12 from 67.177.20.13

Rhett,

Glad you stopped when you did. Continue to be smart. We will be running in no time!! Right??

How is the pain this evening?

From huans32 on Tue, May 12, 2009 at 08:44:04 from 138.64.2.76

How is that foot of yours feeling today man??

From JeffC on Tue, May 12, 2009 at 11:27:49 from 167.207.128.101

Dude, it seems a bit too soon to be running on a tear like yours. Sounds like you better continue to take it easy for a while longer. Be patient, but like Andy said, easier said than done.

From rhett on Tue, May 12, 2009 at 11:51:10 from 170.215.58.122

Teena, Mark, Last night the pain was almost back to the point it was at right after Boston, plus I had this occasional sharp pain in my achelies tendon that was knew. That was really worrying me. This morning it feels a lot better, but is still uncomfortable. I even considered putting the boot back on this morning, but just couldn't bring myself to do it.

Jeff, yep, I should have stopped after the first few hundred yards instead of going a full 2 miles. I'm an idiot.

From huans32 on Tue, May 12, 2009 at 11:57:33 from 138.64.2.76

Sorry to hear that man. With this foot of mine I would keep testing the water and pushing it. Mostly too hard and it would set me back a bit. Its good to test it but any signs of pain I would back off totally man. Let it heal up and you will be back at it. After what seemed like forever(actually only like 2-3 months). I was back up to running and now it feels much better. Best to rest and run again later.

From Kathie on Tue, May 12, 2009 at 15:10:40 from 207.155.176.10

Sounds like you at least learned your lesson! You will be back in no time. Keep working on that tan in the pool and you will rock TOU.

From Rhett on Tue, May 12, 2009 at 16:36:44 from 170.215.58.122

Thanks Mark and Kathie. I was feeling a bit down last night so I cheered myself up with a big bowl of ice cream. Now I feel fat and my foot still hurts. I need to come up with some sort of exercise plan for the next few weeks. I just get bored with everthing else but running.

From JeffC on Tue, May 12, 2009 at 18:16:37 from 167.207.128.101

Rhett..you're starting to sound like my wife. She hasn't run in over two months and is really starting to go a bit crazy. Hang in there man, enjoy the time off.

From Teena on Tue, May 12, 2009 at 20:03:18 from 67.177.20.13

Too bad you don't live close ... we could tether ourselves to the opposite ends of the pool and call each other on and run our hardest but get nowhere!!! :)

(I know what you mean Rhett ... boy do I know what you mean!!)

Hang in there!! This will pass. :)

Then we'll hit TOU training HARD!!! :)

From Burt on Tue, May 12, 2009 at 20:46:26 from 68.76.197.194

I have just done the physics to see how fast you would have to be running Teena to get nowhere. Assuming Rhett runs at a constant speed of 6:30 miles per minute, taking into account the drag created by the water, the mass of Rhett compared to your mass, the density of water being 62.4 lb/ft3, carry the one, you would have to be running at 56.7 mph.

From MarcE on Tue, May 12, 2009 at 21:56:10 from 206.225.68.52

Bummer about the pain coming back..I guess you'll just have to keep running in the water for a while longer.

From Smooth on Tue, May 12, 2009 at 22:05:23 from 71.36.74.243

This is off the subject. But I just notice your Havasu Half's bib # on your pic. With such a lucky number! OK, here's to your foot healing 88!!!

From Burt on Tue, May 12, 2009 at 23:47:45 from 98.167.151.26

Okay, this is off the subject, but why is #88 lucky?

From Teena on Wed, May 13, 2009 at 12:17:18 from 67.177.20.13

Burt!!!

You are a physics genius!!! :)

Oh man ... I have been laughing so hard!!!!

From Rhett on Wed, May 13, 2009 at 12:31:24 from 74.41.249.102

Burt, thanks for the good laugh. Teena I guess you would have to be running pretty fast so I wouldn't drag you around the pool. We could do like a tug of war thing. That would make water running more interesting. LOL

Smooth, if 88 is lucky I'll paint it on my chest as long as it gets me running again soon.

I did lower body weights last night and a spin class followed my some eliptical this morning. I'm tired of blogging my non-running.

From Teena on Wed, May 13, 2009 at 12:51:24 from 67.177.20.13

Rhett,

Force yourself to blog it anyway. I found that when I didn't have my blogging friends that it became much easier to fall into a miserable state. Hang in there. We have no choice. It's all part of this crazy game. :)

From Rhett on Wed, May 13, 2009 at 13:00:32 from 74.41.249.102

Thanks Teea. I was good for the first few weeks, but now that I know it is going to be a lot longer I'm starting to feel bummed. I blogged my work outs, but without much enthusiam.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weitghts

20 min recumbant cycle

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 min spin class

15 min eliptical

Comments
From Smooth on Wed, May 13, 2009 at 12:46:08 from 71.36.74.243

Keep up on all that Xtraining. Your foot will heal soon and the rest of your buff body will be ready for running. My goal is to be able to bend my knee without pain!

From RivertonPaul on Wed, May 13, 2009 at 12:57:33 from 67.42.27.114

I agree that blogging helps me not miss too many workouts, even when easy. Plus, you could be conservative in entering equivalent miles.

From Rhett on Wed, May 13, 2009 at 13:02:26 from 74.41.249.102

Smooth I can't believe it is so bad you can't bend the knee. I'm so sorry, but you are doing all the right things and it will get better.

Paul, I can't blog equivalent miles. It's not running.

From RivertonPaul on Wed, May 13, 2009 at 13:04:50 from 67.42.27.114

Well, I can't fault you. I never put anything for my classes either.

From Kathie on Wed, May 13, 2009 at 13:57:52 from 207.155.176.10

So how did you like your spin class? Was this your first one or have you done one before?

From Rhett on Wed, May 13, 2009 at 14:02:17 from 74.41.249.102

Kathie, I thought about you and Paul when I was in class. I have done it a handfull of times before, but it's been a couple years. It makes me sweat hard and use some muscles I'm not used to using, so it's OK. I'd rather be running though. I think I'm going to try and go to the Mon, Wed, and Fri calsses until my foot gets better. I also think I'm going to wear a HR monitor next time to see how high I'm getting my HR.

From huans32 on Wed, May 13, 2009 at 14:45:53 from 138.64.2.76

I love using spin class as recovery/easy days. Great workout and rarely feel sore from it. If anything everything feels better lubed.

From DonGardinero on Wed, May 13, 2009 at 14:57:59 from 75.162.164.228

Hang in there, Rhett. I know it's easy for me to say, I've never been injured....yet. I hope I didn't just jinx myself. Gulp!

From Teena on Wed, May 13, 2009 at 21:41:56 from 67.177.20.13

Nice job cross-training and nice job blogging Rhett!! :) I want to try spinning, but right now the seat is still kind of uncomfortable on my sf!!! STUPID SF!!!

One more day down!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I finally have that feeling I usually get after a good run.  I did my water running this morning a little differently to get there.  I did it without the belt.  To stay afloat you have to run pretty hard.  I could only do it for 1 minute at a time.  So I ran all out for 1 min. then held onto the side and did some easy kicking for a minute and then repeated 15 times for a full 30 min workout.  I got my HR up around 165.  About 140 was my max with the belt and usually I was around 120.  Anyways, it feels good to have that post workout burn feeling again.

Comments
From Smooth on Thu, May 14, 2009 at 15:04:13 from 71.36.74.243

YAY! for that post workout burn!!! WAY to get the cardio workload up! Your body will be SO READY when the foot co-operates! GOOD JOB!!!

From Kathie on Thu, May 14, 2009 at 15:07:30 from 207.155.176.10

Way to feel the burn! I am glad you found something that works for you, and still gives you that runners "buzz"

From RivertonPaul on Thu, May 14, 2009 at 15:22:19 from 67.42.27.114

You love the burn. Such mental toughness.

From Teena on Thu, May 14, 2009 at 16:47:58 from 67.177.20.13

You rule Rhett!!! :)

Burn Baby Burn!!! :)

From DonGardinero on Thu, May 14, 2009 at 22:20:46 from 152.216.7.5

That's awesome, Rhett!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Slept in this morning so I missed spin class.

I snuck out of work at lunch and got in a full body weights workout. I did some really like to raises to test out the PF tendon. It felt good. No pain. Maybe I can gradually work that up to stregthen it.

I'm taking my 3 boys camping tonight (fathers and sons campout.) I hate seeping on the ground in a tent, but the boys love it. Wish me luck.

Comments
From RivertonPaul on Fri, May 15, 2009 at 17:14:01 from 67.42.27.114

Luck.

From JeffC on Mon, May 18, 2009 at 11:40:03 from 167.207.128.101

Hope the campout went well, I hate sleeping on the ground too. I can't camp without my nice big air matress. I even wake up sore on that thing too.

From Teena on Tue, May 19, 2009 at 00:19:13 from 67.177.20.13

Hope you're having a great night and have high spirits! :)

From Teena on Tue, May 19, 2009 at 11:55:49 from 67.177.20.13

Okay Rhett, I need an update!! I'm counting on you being strong and optimistic when I am not.

What say ye?

From DonGardinero on Tue, May 19, 2009 at 12:01:45 from 75.162.166.183

Hey, Rhett, how was the campout? How is your foot feeling? have you been taking those brisk walks?

From Rhett on Tue, May 19, 2009 at 12:40:57 from 170.215.58.122

Teena when it comes to running and pushing my body I am strong and optimistic. I've learned that I am weak and not so optimistic when it comes to nagging injuries. I have been working out, but I just can't bring myself to blog non runs anymore. I will keep checking on you though and comenting on your amazing ability to stay positive.

Dale, I love all of camping except the sleeping part. It is worse than the night before a big race. I just lay there awake all night. I had a blast with the boys hiking around and enjoying the mountains though. I did hike with the boys and my foot was pretty sore the rest of the day and Sunday. I'm not see much more improvement lately. I feel like I have platued.

From DonGardinero on Tue, May 19, 2009 at 14:10:34 from 75.162.166.183

Rhett...I used to have a lot of trouble sleeping in the mountains. Then I tried some ear plugs and my troubles ended. Even though it was usually very quiet at night, the ear plugs seemed to help. I wear them the night before races, too.

From Kelli on Tue, May 19, 2009 at 17:24:58 from 71.219.85.34

I am glad you have found some things to do while you are absent from running! pool running sounds much better in AZ during this time of year anyway!!! Gotta look at the positive side of things, right?

From DonGardinero on Thu, May 21, 2009 at 12:55:52 from 75.162.168.70

It's weird not seeing a new post every day.

From DonGardinero on Fri, May 22, 2009 at 23:01:57 from 152.216.7.5

Happy Birthday, Rhett!!!! Let me know how those Vibram Five Fingers work out when your foot is better. I've thought about getting some myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I really wanted to run this morning as my gift to myself for my birthday today, so as part of my workout today I jumped on the treadmill and gave it a go.   I ran 1 very slow (9:58) mile.  Pain started very mild around a 1 and gradually increased as I went on.  By the end it was around a 4,  not too bad.  The real key will be how it feels later today and then tomorrow. 

It felt great to run, even if it was just 1 mile.  Now I'm at a whopping 3 miles for May!

Cumulus Miles: 1.00
Comments
From RivertonPaul on Fri, May 22, 2009 at 13:08:55 from 67.42.27.114

Happy Birthday. I also want to be first in line to get your updates. Hang in there.

From Andy on Fri, May 22, 2009 at 13:28:32 from 199.190.170.21

Happy Birthday!

From timp on Fri, May 22, 2009 at 14:01:44 from 129.188.33.26

Hey, Happy Birthday, Rhett!

From mattk on Fri, May 22, 2009 at 15:55:01 from 69.27.13.147

Be careful! and happy birthday :) Don't people usually gift themselves a day off for their birthdays?

From rhett on Fri, May 22, 2009 at 16:45:21 from 170.215.58.122

Thanks everyone, Matt I've had way too many days off this month. I've only totalled 3 miles of running. I really really really want to run, but my foot just isn't ready yet.

From Huans32 on Fri, May 22, 2009 at 17:55:21 from 138.64.2.76

Happy Bday RHETT!!!! Hope its a enjoyable one. And you will recover fast from that PF injury. 1 mile is still 1 mile in the right direction.:)

From Teena on Fri, May 22, 2009 at 19:30:32 from 67.177.20.13

Happy Birthday Rhett!!!

Hope you are celebrating this evening big time!!!

:)

From Burt on Fri, May 22, 2009 at 20:36:19 from 68.76.197.194

Happy birthday, Rhett. Hope you didn't go up into another age division.

From Kathie on Fri, May 22, 2009 at 23:20:10 from 207.155.176.10

That is one running mile I am sure you are not sitting around doing nothing! I hope you are logging some where what you are doing for future reference. Not that you will ever get hurt again but in case you need to help out a friend.

From DonGardinero on Sat, May 23, 2009 at 01:23:46 from 152.216.7.5

Happy Birthday, Rhett!!! I accidentally posted my well wishes on another day. Not sure which one. How old are you now?

From rhett on Sat, May 23, 2009 at 12:01:13 from 170.215.58.122

You are all so kind. I had a great B-day. I got out of work around 2:30 and then just relaxed with the family the rest of the day. It was nice. Dale I'm 38 now so no change in AG. Kathie, I have not been logging my workouts anywhere. Maybe I should, but it kind of depresses me.

From MarcE on Tue, May 26, 2009 at 23:42:41 from 136.182.2.25

I've been sooooo busy lately, I missed your birthday!!!! Well, happy belated birthday, Bro. How's the pain today?

From DonGardinero on Thu, May 28, 2009 at 11:56:49 from 75.162.173.145

How is your foot feeling, Rhett?

From Rhett on Thu, May 28, 2009 at 15:19:03 from 170.215.58.122

Marc and Dale, My foot is staying about the same for the last couple weeks, no better, no worse. Every once in a while I think there is an improvment and then the next day it is hurting again. I've been a good boy and have not done any running accept that 1 slow mile on my B-day. I've taken the time to get back in the gym and hit the weights again, do eliptical work and deep water run. I have put on 7 pounds since Boston though. I'm just not motivated to eat right when I'm not running.

From Smooth on Thu, May 28, 2009 at 15:28:41 from 71.36.65.147

Rhett,

I've been out of town and the last couple weeks. Here's my belated birthday wish...SPEEDY HEALING!!! Gosh 38!!! you're so young! I know how much you love running. It's a bummer that you can't do what you love. The bright side is you can do other Xtraining workouts and do them so well. Keep up the good work, eat healthy, stay positive!

From Rhett on Thu, May 28, 2009 at 15:46:19 from 170.215.58.122

Thanks Smooth, without all the encouragement I've received from all of you, I don't know if I would be surviving this injury very well.

From JeffC on Fri, May 29, 2009 at 16:12:18 from 167.207.128.101

Happy Birthday! Sorry about the late birthday wishes, I guess I haven't been checking your blog lately due to your injury. I hope things are continuing to improve for that foot of yours.

From Teena on Sat, May 30, 2009 at 17:53:55 from 67.177.20.13

Okay Rhett ... we need an update!!! :)

From Smooth on Sat, May 30, 2009 at 23:31:32 from 71.32.237.170

How's the Xtraining? With the AZ scorching heat, you must be spending more time in the pool?

From Rhett Burgener on Sun, May 31, 2009 at 02:22:07 from 216.67.217.252

Here's the update. I'm still being good and not running. I have done a lot of arc training this week without pain, but my foot still feels tender just walking around and every once in a while gives me a bit more pain than I'd like. I would like to give it another test run and even considered it this morning, but I'm afraid to set myself back more. I guess eventually I have to give it a try... maybe next week.

From DonGardinero on Sun, May 31, 2009 at 03:42:20 from 75.162.174.71

A wise decision giving it a little more time, Rhett. Thanks for the update.

From Smooth on Sun, May 31, 2009 at 11:17:29 from 71.32.237.170

GOOD JOB keeping up with Xtraining. Are there therapies that can help the tendon heal faster? I guess proper healing takes time. Resting the foot is one of the best and safe way to heal. Best of luck and keep us posted on the test run next week. Crossing my fingers and toes for NO setback.

From Teena on Sun, May 31, 2009 at 15:36:36 from 67.177.20.13

Rhett,

One more week of active rest/cross-training will not hurt you ... but running too soon definitely will!!

You are being very patient. I know how hard that is. June will be a much better month for you than May was!! :)

From huans32 on Mon, Jun 01, 2009 at 12:20:54 from 138.64.2.76

Way to keep it nice and easy on the running. Hope your xtraining is going well also man. You will come back stronger then ever I am sure. Keep us all posted.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

I'm not re-writing the whole thing that I accidentally posted on July 1.   Thanks for catching that for me Teena.  I ran 2.5 miles pretty much pain free this morning, but am now sore this afternoon.  I plan on seeing how it feels on Wed. and if it is good, doing a few more easy miles.

Vibram 5 Fingers Miles: 2.50
Comments
From Kathie on Mon, Jun 01, 2009 at 18:47:56 from 207.155.176.10

Glad too see you out running again...be careful out there!

From Teena on Mon, Jun 01, 2009 at 18:47:58 from 67.177.20.13

Aaahhh ... it is June!!! :) (Thank goodness ... no way I could even be close to being ready for TOU if we were already in July. Although I have finally come to terms with the fact that if I run it at all that it won't be any type of PR race.)

Be careful Rhett. A setback would put you in a major bad mood!!! :)

From Smooth on Mon, Jun 01, 2009 at 19:30:18 from 71.36.65.116

Baby steps! No setback! Your are being very patient. Here's to solid healing and healthy running!

From Rhett on Mon, Jun 01, 2009 at 19:34:04 from 170.215.58.122

Kathie, Teena, Smooth: Thanks, I'm trying to be patient. Teena, your right. If I have another set back I'll really be ticked off. You have been such a good example of proper rehabbing this last while. Thanks.

From Burt on Mon, Jun 01, 2009 at 21:03:56 from 68.76.197.194

poco a poco

From JeffC on Tue, Jun 02, 2009 at 11:25:49 from 167.207.128.101

Glad to hear you are on the comeback trail. Keep is simple and don't over do it. No more set backs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was looking at the FIRST 16 week marathon plan that I want to follow for TOU last night and decided I needed to get started, so I am adapting the plan and turning all off their workouts into ArcTraining workouts.  This morning called for 20 min warmup with 3x1600m with 1 min rest intervals and then a cool down.  I warmed up for 20 mins on the ArcTrainer then went as hard as I could go for 7 mins followed by 1 min rest interval and repeated 3 times then a cool down.  It was not running, but it is as close as I can get without running.  I plan on modifying all the FIRST schedule to ArcTraining until my foot is better.  I'll try and do some easy running in between when my foot feels good.  It will be like the opposite of the FIRST program.  My running will be on the X-training days and my ArcTraining will be on the running days.  Heck if it works, I'll be able to write a new marathon training plan.  : )

Comments
From DonGardinero on Tue, Jun 02, 2009 at 12:38:04 from 75.162.169.219

Hey Rhett, that sounds like a great plan. It's got to be better than pool running all the time. I'm excited to hear how it turns out.

From RivertonPaul on Tue, Jun 02, 2009 at 13:04:16 from 67.42.27.114

You are so disciplined.

From Smooth on Tue, Jun 02, 2009 at 18:58:54 from 71.36.64.213

Hey, sounds like a plan lots of "rehabing" runners would buy it. Teena ought to look into that. I'm thinking about following the FIRST program myself in two weeks after WBRelay to train for SGM. One of my long runs will be Park City. It might take some getting used to with running just 3 days.

Be careful on your "reverse" X-training days, play it by ear and listen to what the foot tells ya. I think it might very well work. GOOD LUCK! I'm excited to see how it goes for ya.

From Teena on Tue, Jun 02, 2009 at 21:59:03 from 67.177.20.13

Rhett,

That is a FANTASTIC GENIUS idea!!! Hmmmm ... I'm going to print out that training schedule now and do something similar. Probably with the elliptical though. There are arc trainers at the gym ... maybe one of these days I will give them a try. Elliptical is just convenient because I have one at home.

Okay ... going to look into it.

Stinkin' genius I tell you!!! :)

From Kathie Phillips on Tue, Jun 02, 2009 at 23:44:03 from 207.155.176.10

I think you are on to something there! You will be running in no time at all!

From Rhett on Wed, Jun 03, 2009 at 17:45:32 from 170.215.58.122

What's up with this new login thing before I make a comment?

Teena, I don't know how genius it is, but I am a bit sore (my legs, not my foot) from yesterdays speed work on the Arc Trainer. I had to do something to get me in the mindset of training for TOU.

From DonGardinero on Wed, Jun 03, 2009 at 17:59:43 from 75.162.169.112

Yeah, what's up with the login thing? I don't like it. Now it won't let me leave comments while I'm at work. I can still read them, just can't leave comments. Me no likey.

From Smooth on Wed, Jun 03, 2009 at 18:12:05 from 71.36.64.213

I think Sasha wants to make sure no "bandit" commenting?

Dale, I think the work computer needs to have Firefox to "browse" the blog for the login box to show up.

Rhett, sore legs from speed work the next day is a good sign, isn't it? That means your legs are getting stronger. You have the right mindset going. Keep it up. Your foot will let you run soon.

From DonGardinero on Wed, Jun 03, 2009 at 18:53:00 from 152.216.7.5

I'm checking to see if I can leave a comment

From DonGardinero on Wed, Jun 03, 2009 at 18:53:33 from 152.216.7.5

It worked!!! Cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I wasn't sure about doing any running today with my foot being a bit tender so I started out with 30 minutes eliptical work.  I then hopped on the TM and started at 10 min mile pace and gradually built speed.  The first mile was a blazing 9:30.  The second was 8:00 for a total of 2 miles in 17:30 with no pain accept for a few wierd little twitches.  The key is how I feel about 6 hours later though.  That is when it really starts bugging me usually.

HyperSpeed Miles: 2.00
Comments
From Teena on Wed, Jun 03, 2009 at 18:20:15 from 67.177.20.13

June is the month Rhett!!!

Here's my call ... you are going to be a little tender but it will be gone by the morning! :)

You went straight from a 9:30 pace to an 8:00 pace!!! Oh you are going to get it!! Don't let Smooth see that!!! :)

From DonGardinero on Wed, Jun 03, 2009 at 18:56:56 from 152.216.7.5

Keep us posted on how you feel tonight after that run.

From Smooth on Wed, Jun 03, 2009 at 19:01:44 from 71.36.64.213

YAY for no pain!!! A few weird little twitches there just enough to remind you to be a good boy and take it easy.

What's with you and Teena...such speed demons? Good thing you warmed up for 30 min. or I'd have to arrest you for excessive turbo speeding.

Crossing my fingers and toes that there will be no bugging in 6 hours. :)

From Rhett on Wed, Jun 03, 2009 at 19:59:13 from 170.215.58.122

Teena, Dale, Smooth: Thanks. I ran at lunch time today so I'm still not sure how it will be. I guess I'll know by bed time. I'll keep you posted.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was pleasantly surprised with how my foot felt last night and this morning after a couple mile easy running yesterday. Maybe I'm starting to heal again. I sure hope so. My FIRST training for today called for a 13 mile long run. I decided about 8 minutes on the Arc Trainer for every mile would be about right, so I hopped on set it on the hill interval setting and did it for 1 hour 44 minutes. That is a long time on that silly machine. I think I will definitely feel it tomorrow. I tried to keep my effort level where I would normally be on a long slow run, so I was never breathing hard, but by the end my legs sure were tired. Hopefully the foot feels good tomorrow and I can get in a couple more easy running miles.

Comments
From Teena on Thu, Jun 04, 2009 at 11:39:41 from 67.177.20.13

That seems absolutely insane!!! 104 minutes on the arc trainer!!! YOU ARE WAY TOO DIEHARD!!!!

So happy about the lack of pain!!!

June is the month baby!! :)

From DonGardinero on Thu, Jun 04, 2009 at 12:10:45 from 75.162.184.225

That's great news, Rhett!!! Wow, 104 minutes on the arc!!!

From Rhett on Thu, Jun 04, 2009 at 12:29:10 from 170.215.58.122

Yeah Teena, some call me "diehard", my wife calls me crazy.

Thanks Dale. I hope I don't create some new injury with all the arc training.

From RivertonPaul on Thu, Jun 04, 2009 at 13:50:23 from 67.42.27.114

Good workout. It takes some effort to keep up the turnover on the arc trainer.

From Smooth on Thu, Jun 04, 2009 at 14:08:24 from 71.35.211.1

GOOD NEWS about the no foot pain!!! YAY, HEAL! baby HEAL!

Why are you doing your "slow long run" today? Man alive...104 minutes on an arc trainer sounds like torture. OUTSTANDING effort!!! WAY to simulate a long run. Be sure to stretch/massage...the leg tiredness are well earned. Doone is right, you're crazy...in a good way!

From Kathie on Thu, Jun 04, 2009 at 14:47:36 from 207.155.176.10

I think we have all been called crazy at one point or another in our training by none runners but when you are called crazy by runners you know you have arrived at crazy town! 104 minutes on anything takes dedication!

From RivertonPaul on Thu, Jun 04, 2009 at 15:34:07 from 67.42.27.114

Rhett, unrelated, but when you do mile repeats, how long and at what pace do you do the recoveries at?

From Rhett on Thu, Jun 04, 2009 at 16:38:18 from 170.215.58.122

Smooth, I had to do my simulated long run today since the gym doesn't open until 6 on Saturday but 4 during the week and I don't have my own arc trainer. Sat I'll do my simulated tempo run and still be home by a little after 7.

Paul, I assume you mean my real mile repeats. I work up to 6, 1 mile repeats at 6 min pace with a 3 minute recovery walk/jogging. At the beginning of the training cylce I start with 3 of them as close to 6:00 as possible.

From Huans32 on Thu, Jun 04, 2009 at 17:04:36 from 138.64.2.76

Wow Rhett!!! Your keep your fitness up there it sounds like for sure. I have never used a arc machine before so not sure how it compares. But time wise that is a good long run for you. At least what 14-15 miles. Great job.

From RivertonPaul on Thu, Jun 04, 2009 at 17:22:40 from 67.42.27.114

Thanks Rhett. I guess I need to work up to that, but with good recovery.

From Teena on Fri, Jun 05, 2009 at 11:02:05 from 67.177.20.13

Hey Rhett,

Have you got your new Runners World? Did you see the training schedule in it? Tell me what you think? I'm thinking that might be the way to go for me. The long runs really don't get long for several more weeks. Plus, it talks about cross training instead of easy runs if needs be. If you get a chance will you look at it for me and give me your two cents?

How is your foot today! Still can't believe you did the Arc Trainer for that stinkin' long!!! INSANE I SAY!!!

From Rhett on Fri, Jun 05, 2009 at 12:54:23 from 170.215.58.122

Teena, I did get my new RW, but I haven't looked at it yet. I'll take a look at it when I get home and get back to you. I'm heading to Vegas to go to the temple right after work today so I won't get home till around Midnight, so I probably won't get to read it till tomorrow.

My foot felt sore last night, but good enough this morning that I ran a few miles after warming up with other cross training. I better go blog my run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Work sure got busy this morning, so I am just getting around to posting this mornings most excellent workout.

First I lifted weights (full body).  Then I did 30 minutes on the eliptical.  Then I ran on the TM for 3 miles.  First mile starting very slowly at 10 min pace and building up.  Mile 1  was 9:00.  Then a ran the last 2 miles at 7:30 pace and boy did that feel good.  I kept having the urge to jump to a 6 minute pace, but I was able to talk myself out of that a few times. 

Total run 3 miles  24:00

My foot felt great during the run.  I've had a few mild pains this afternoon, but nothing too bad.

HyperSpeed Miles: 3.00
Comments
From Kathie on Fri, Jun 05, 2009 at 17:38:56 from 207.155.176.10

Rhett I am happy to hear that you had a "most excellent workout" good for you keeping it in control until you are fully healed.

From DonGardinero on Sat, Jun 06, 2009 at 00:57:16 from 152.216.7.5

Awesome, Rhett!!! I don't know how all you speedsters do it. You come back from an injury and you're still able to run break-neck speeds after all that time off.

From Smooth on Mon, Jun 08, 2009 at 00:00:52 from 71.32.239.83

The speed is there just waiting for the foot to co-operate. So happy you had an excellent workout. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Last night after driving to Vegas and back my foot was pretty sore, but when I woke up this morning it felt decent.  I did a simulated short tempo run on the arc trainer.  The plan called for 2 mile warmup, 2 mile tempo, 2 mile cool down.  I did 20 min warm up, 15 minute 90% effort, 10 min cool down.  I had to stay focused for the last few minutes to keep up the cadence.   

Comments
From Teena on Sat, Jun 06, 2009 at 13:02:00 from 67.177.20.13

Nice job PK!!!

You are so stinkin' fit it's crazy!! :)

From DonGardinero on Sat, Jun 06, 2009 at 13:05:15 from 75.162.169.49

Great job, Rhett. I imagine there will be some pain for quite some time.

From Huans32 on Sat, Jun 06, 2009 at 21:12:50 from 24.2.68.35

Great job Rhett. You will come back stronger then ever. Your doing awesome man.

From Smooth on Mon, Jun 08, 2009 at 00:03:01 from 71.32.239.83

GREAT workout! EXCELLENT tempo "run" and AWESOME effort! Keep it up, stay the course, you're getting there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Full body weight resistance training followed by 3 easy miles running.

I didn't have time to do the eliptical before my run this morning so my foot wasn't as warmed up as usual. My foot did hurt at about 3/10 while running. I think I need a foot transplant. LOL

Total run 3 miles 23:30

HyperSpeed Miles: 3.00
Comments
From Burt on Mon, Jun 08, 2009 at 15:16:15 from 68.76.197.194

You want me to dig up some cadavers? I know this place...

From Kathie on Mon, Jun 08, 2009 at 20:18:27 from 207.155.176.10

Hey Rhett how does the foot feel now?

From Teena on Mon, Jun 08, 2009 at 23:03:36 from 67.177.20.13

Same question as Kathie.

(Keeping my fingers crossed.)

From Huans32 on Tue, Jun 09, 2009 at 11:02:45 from 138.64.2.76

Great job getting in a run. Fast miles at that too. How is the foot feeling??

From Rhett on Tue, Jun 09, 2009 at 13:35:05 from 170.215.58.122

Burt, I just might need that help. After extracting the body, do you know how to put it on mine.

Kathie, Teena, Mark, My foot did not feel very good yesterday even till bed time. This morning it felt better but still a bit sore. I'm getting tired of this whole thing. Maybe I should get the cortizone shot, but I keep telling myself to be patient.

From Teena on Wed, Jun 10, 2009 at 10:41:30 from 67.177.20.13

Have you looked into the iontophoresis patch with dexamethasone? If it is inflammation related this might help and is not as invasive as a cortisone shot.

Patience is a good thing. I wish I had more of it myself! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Simutlated speed work today.  Plan warm up, 4x800m with 2 min RI, cool down.

Actual work out on arc trainer.  10 min warm up, 4x3min at 100% effort with 2 min RI, 30 min easy for cool down.  Lots of thinking about how I'd rather be running.

Comments
From Kathie on Tue, Jun 09, 2009 at 14:06:02 from 207.155.176.10

You will be running soon... how is you foot feeling today?

From DonGardinero on Tue, Jun 09, 2009 at 14:26:24 from 75.162.161.195

Be strong. How does the effort feel on the arc trainer compared to actual running?

Have you tried out your Vibram five fingers? I'm thinking of getting some, but I'd like to know how they feel. I wish we could test out shoes.

From Rhett on Tue, Jun 09, 2009 at 14:40:34 from 170.215.58.122

I love my Vibrams. I wear them all over the place. They are so comfortable. It's like being barefoot, but with protection on the bottom of your feet. They are great for going down to the lake with the kids. I just wear them in the water. I tried a little running in them on grass one day, but my foot is not quite ready for that yet.

From DonGardinero on Tue, Jun 09, 2009 at 14:41:58 from 75.162.161.195

Cool, Rhett!!! I'll have to get me some. By the way, where can they be bought? Also, what model do you have?

From Smooth on Tue, Jun 09, 2009 at 14:48:25 from 71.32.235.204

GREAT JOB on the speed work. That's 60 min. on the arc trainer. You are so patient and dedicated. Keep thinking positive thoughts. You will be running soon. You inspire me each day NOT to take my running for granted. HEAL tendon HEAL!!!

From Rhett on Tue, Jun 09, 2009 at 15:04:54 from 170.215.58.122

Kathie, my foot is tender today, but not painful like it was last night. I'm hoping to get in a few easy running miles tomorrow if it feels good.

Dale, I have the KSO model. It is more of a full shoe so it Keeps Stuff Out while playing in the sand and water. My wife bought them on-line. I don't know the web site.

Smooth, thanks. I just really want this to go away so I can get back to my normal training. I hope your legs start feeling better.

From RivertonPaul on Tue, Jun 09, 2009 at 18:00:16 from 67.42.27.114

Nice job. I need to look into some vibrams myself.

From Teena on Wed, Jun 10, 2009 at 10:43:41 from 67.177.20.13

I know that "I'd rather be running" thinking very well. Sorry that you are going through this.

Hang in there PK!!! One of these days very soon things are going to start feeling a lot better ("very soon" is so relative, isn't it?).

From Rhett on Wed, Jun 10, 2009 at 19:33:33 from 170.215.58.122

Teena, thanks for helping to keep my spirits high. I need all the help I can get. I think I'm going to try a few easy miles tonight. My foot is feeling better today.

From Teena on Thu, Jun 11, 2009 at 10:46:46 from 67.177.20.13

Okay PK ... how are you? Did you decide to run last night? How did it go?

Please, please, please be careful. I worry about diehards like you!!!

From Rhett on Thu, Jun 11, 2009 at 12:03:36 from 170.215.58.122

Teena, Yes I ran, No it didn't go well. I'll blog it. :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

My foot was feeling pretty good yesterday and I really wanted to run, so I went to the gym and warmed up for 10 minutes on the eliptical.  I then got on the TM and started a nice easy run.  My foot was feeling great and I was really enjoying myself as the first couple miles went along.  I hit mile 3 and was still feeling great, so I decided I would do 6 miles.  Well, just a little bit into the 4th mile my foot started to hurt a bit and the pain started to increase to the point that I slowed it down significantly over the last half mile of the 4th mile and then called it quits at 4.  My foot hurt pretty bad last night, but this morning I could barely walk.  I put one of those analgesic patches on it to help me get through the day, but it really hurts.

I made the decision this morning, that I will not run again until some time in July.  I will stick with the arc trainer and eliptical machine for the next few weeks no matter how good it feels.  I'll probably do a test run when I'm in CA over July 4th weekend, since I won't have access to my gym, and if that doesn't go well, I'll make another appointment with my podiatrist. 

HyperSpeed Miles: 4.00
Comments
From JohnnyV on Thu, Jun 11, 2009 at 12:26:55 from 204.124.13.151

Bad luck. Just remember the time off will allow you to run later. Hope things get better.

From DonGardinero on Thu, Jun 11, 2009 at 12:44:08 from 75.162.175.61

That really stinks, Rhett!!! Oh man, what a set-back.

From Smooth on Thu, Jun 11, 2009 at 13:33:36 from 71.32.237.137

I am so sorry to hear about the pain. STINK! STINK! STINK!

You are doing everything right to Xtrain and staying positive. July is the month! Hang in there!

From Teena on Thu, Jun 11, 2009 at 13:57:04 from 67.177.20.13

Rhett,

I know that you are disappointed, but how awesome is it that you have made a decision?!?! Now there is no going back and forth on whether you should try and run or not.

I finally started to get better after I did the exact same thing. I took 4 weeks off of running and vowed that no matter how tempting it was that I was strong enough to resist and strong enough to come back and start all over if needs be.

You will not regret this decision. The time will seem to take forever, but after it is done you will look back and it won't feel like it was long at all.

You are strong enough to resist the temptation and strong enough to start all over if needs be (but you won't have to ... you are so stinkin' strong!!!).

You are incredible!!! :)

Stick to your decision Rhett ... no running until 4th of July. I'll be watching!!! :)

From Smooth on Thu, Jun 11, 2009 at 14:06:16 from 71.32.237.137

Listen to Teena! She knows what she's talking about and she understands you! That's what's great about her. She is right...Rhett, you are strong enough to stick with your plan and strong enough to overcome whatever disappointment thrown at ya. No running until Freedom Day!

From Rhett on Thu, Jun 11, 2009 at 14:14:17 from 170.215.58.122

JohnnyV Thanks. I'll be doing a lot of Xtraining.

Dale, yeah it stinks, but at least I have you guys to run for me vicariosly.

Smooth, STINK is right, but I'm feeling OK about it, at least for now.

Teena,, Thanks for the pep talk. I may need another on in a week or 2. At least this time I have a X training plan to keep me occupied until I can run.

From Rhett on Thu, Jun 11, 2009 at 15:50:09 from 170.215.58.122

Boy I'm hurting this afternoon. If it keeps up like this tomorrow, I may have to go back to the dreaded boot.

From Teena on Thu, Jun 11, 2009 at 16:31:30 from 67.177.20.13

A good movie and dinner with your honey will be 100 times better than a pep talk. C'mon now Rhett ... right now is the time to be spoiling her rotten seeing that Father's Day is right around the corner!! :)

I am really sorry that your foot is hurting so badly.

From RivertonPaul on Fri, Jun 12, 2009 at 12:19:43 from 67.42.27.114

Rhett, sorry for your continued pain. It is a testament to how mentally tough you are that you keep pushing. I'm glad you are going to give it some time for better recovery. Knowing you, you will still rock.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

There was no time to mope around and sulk about my dumb foot, so I headed to the gym for an arc training tempo psuedo-run.  10 min warm up 40 min hard 10 min cool down.  My foot actually felt better after doing that.  Somehow the eliptical and arc trainer loosen things up without hurting my foot.

Comments
From DonGardinero on Fri, Jun 12, 2009 at 12:45:08 from 75.162.164.231

Dang, Rhett, I hope that foot starts feeling better soon. You are a lot stronger than I am. I'd probably be sitting around in front of the TV if I had an injury like that.

From Rhett on Fri, Jun 12, 2009 at 13:43:37 from 170.215.58.122

No Dale, I am constantly amazed with your tenacity. I am way impressed how you keep at it even through some tough race outcomes.

From DonGardinero on Fri, Jun 12, 2009 at 13:53:14 from 75.162.164.231

Thanks, Rhett. I appreciate that. I'm either tenacious or just plain crazy. LOL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I am still limping this morning when walking, but the pain is half what it was yesterday.

Full body weight resistance with emphasis on lower body, then 25 minutes eliptical work.

I'm taking Chase (my 10 year old) golfing after work today. I'll probably have to get a cart, since I don't think my foot would hold up for the entire corse. He's a good golfer and will probably beat me.

Comments
From Kathie on Fri, Jun 12, 2009 at 13:09:12 from 207.155.176.10

So do you wear your boot any more? Do you think that would help?

Hubby wants me to go golfing with him today...don't really want to but I might just give in and go.

From Rhett on Fri, Jun 12, 2009 at 13:14:12 from 170.215.58.122

Go golfing with your sweetie. It will be fun. Just leave you super intense competitive self at home. No, I don't wear my boot anymore, yes it would probably help.

From Smooth on Fri, Jun 12, 2009 at 15:32:37 from 207.200.116.66

Have fun golfing with Chase, perfect way to unwind and have a great father and son time. Larry is doing a golf tournament right now, for work of course. I'm happy to hear that your foot pain is better today. Sending healing thoughts your way.

From jeffc on Fri, Jun 12, 2009 at 16:30:16 from 167.207.128.101

Hang in there Rhett! I see your frustration in my wife's eyes every day. She too is going a bit crazy with her injury. Just keep doing what you can do without causing further damage to that foot.

From Rhett on Fri, Jun 12, 2009 at 16:33:39 from 170.215.58.122

Thanks Smooth and Jeff. It helps now that I've made the decision not to run at all for the next few weeks. At least I won't be trying to decide what to do all the time. I'm just trying to get my heart into this X-training thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Plan called for a long run. I started with 1 hour arc training and then planned to do 1 hour elliptical, but I received a call from work about 1/2 hour into the elliptical and had to go treat a patient.

Foot still not doing well today. :(

Comments
From DonGardinero on Mon, Jun 15, 2009 at 11:13:51 from 75.162.100.84

Dang, Rhett!!! That's a real bummer about having to go to work AND about the foot pain. How is it feeling today (Monday)?

From timp on Mon, Jun 15, 2009 at 12:54:18 from 129.188.33.25

Man - sorry to hear about the foot still giving you troubles.

From Kathie on Mon, Jun 15, 2009 at 12:58:49 from 207.155.176.10

I hoped you would have felt better by now! Give it a month you never know the pain could go a quickly as it came.

From Teena on Mon, Jun 15, 2009 at 13:01:55 from 67.177.20.13

PK,

How is your foot feeling today?

From Huans32 on Mon, Jun 15, 2009 at 13:58:51 from 138.64.2.76

Sorry to hear the foot isnt back yet. Keep testing the water every so often. Just dont get discouraged to much. With all the cross training your going to come back stronger then ever. And well rounded. Are you still using that crazy boot??

From JohnnyV on Mon, Jun 15, 2009 at 14:05:58 from 204.124.13.151

Sorry you are still hurting. Hope you make through the X traning.

From Burt on Mon, Jun 15, 2009 at 15:54:16 from 68.76.197.194

Bummer Rhett. I blame me. I forced you into running the Havasu Half too close to Boston. I just hope you can find it in your heart to forgive me.

From Rhett on Mon, Jun 15, 2009 at 19:30:29 from 170.215.58.122

Teena, my foot feels much better walking around today. I was hurting still even yesterday though. I'm definitely not going to run for a few more weeks though.

Hauns, no I'm not wearing the boot although I thought about it last week with the pain I was in.

JohnnyV, Thanks

Burt, I can't believe you twisted my arm and forced me into running the Havasu Half against my will. :) LOL

From MarcE on Tue, Jun 16, 2009 at 00:10:49 from 24.155.140.8

Bummer, Rhett. I was hoping I'd check up on you and you were back to running again. :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

The plan called for speed work today.  After a warm up on the arc trainer I did 6,5,4,3,2,1 minute speed intervals at 100% effort with 1 min rest intervals.  I was spent by the last 3 sets, but I pushed as hard as I could.  I then cooled down for a while.  Yesterday I just completely took the day off from exercise.  It was kind of nice.

Comments
From Huans32 on Tue, Jun 16, 2009 at 13:10:13 from 138.64.2.76

Great work out. Your kicking some butt on that arc trainer. Got to love those rest days. Keep it up man.

From DonGardinero on Tue, Jun 16, 2009 at 13:57:58 from 75.162.100.70

Sounds like a tough workout. Way to go, man!!!

From Teena on Tue, Jun 16, 2009 at 15:45:06 from 67.177.20.13

I seriously can't believe that you can push yourself so hard on an arc trainer. That is some serious mental and physical toughness.

I guess they don't call you PK for nothing!! Oh wait ... perhaps it should be ATK! The ATK Attack!! :)

From Smooth on Tue, Jun 16, 2009 at 16:36:56 from 71.36.79.7

WAY to attack the arc trainer! You're gonna beat that machine to submission! :) AWESOME speedwork Rhett!!!!

From RivertonPaul on Wed, Jun 17, 2009 at 12:37:07 from 67.42.27.114

Very impressive. Really. What settings (incline and resistance) do you use, or do you vary it?

From timp on Wed, Jun 17, 2009 at 14:17:47 from 136.182.2.26

Got to love the arc trainer - it used to kick my butt all the time. I kind of miss it...

Good workout man - you'll be all ready to go once you get that foot healed up.

From Rhett on Wed, Jun 17, 2009 at 16:25:08 from 170.215.58.122

Thanks everyone for making me feel better about my arc training. Pual, yesterday I had it at 3 on the incline (I think incline 2 and 3 are closest to normal running) and 20% resistance. When I do my long "runs" I do the hill setting at level 3.

From Huans32 on Wed, Jun 17, 2009 at 18:26:10 from 138.64.2.76

Is this arc trainer like a elliptical or what?? Or what is it like??

From Rhett on Wed, Jun 17, 2009 at 19:14:53 from 170.215.58.122

Yes, it is very similar to the eliptical, but has a longer stride length, so it makes you work a little harder.

From Kathie on Wed, Jun 17, 2009 at 19:26:47 from 207.155.176.10

Way to keep it up Rhett you will see the rewards of your persistence in no time at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training followed by some easy eliptical work

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I tried to simulate a long run this morning.  Unfortunately they were doing repairs to the only Arc Trainer at the gym so I had to do it on the eliptical.  Did 2 hours, I hour on 2 different types of eliptical machines.  My legs are kind of wobbly now a couple hours later.  I guess it is a good workout.

Comments
From DonGardinero on Thu, Jun 18, 2009 at 12:09:27 from 75.162.101.166

Great job. Way to improvise.

From Huans32 on Thu, Jun 18, 2009 at 13:26:40 from 138.64.2.76

Very nice job there Rhett. And no mention of pain. Bro once this little set back is down with your going to hit that sub 3 very soon. Great job on the xtraining and elliptical work.

From Smooth on Thu, Jun 18, 2009 at 17:35:36 from 71.32.232.156

GOOD JOB on the simulated long run. 2 hrs on the thing? What video or music were you listening to?

From Rhett on Thu, Jun 18, 2009 at 17:57:21 from 170.215.58.122

Smooth, I always watch whatever happens to be on ESPN. This morning it was Sports Center followed by a little bit of the US Open.

Mark, doing those machines never seems to hurt my foot, but my foot is still very uncomfortable when I'm not doing the machine. I think I may need to see the doc sooner than I had wanted.

From Kathie on Thu, Jun 18, 2009 at 19:14:41 from 207.155.176.10

Rhett you are the man! you are putting in the training even though you are injured, you will not lose any of your cardio I am sure. Keep us posted on what the doctor says and maybe wear the boot every now and then.

From Teena on Thu, Jun 18, 2009 at 19:26:09 from 67.177.20.13

YOU BROKE THE ARC TRAINER!!!!

(that's right ... YOU broke it)

You're so stinkin' tough!!!

:) :) :) :) :) :) :) :)

From DonGardinero on Fri, Jun 19, 2009 at 19:51:06 from 75.162.100.171

How are you feeling today, Rhett?

From Rhett on Sat, Jun 20, 2009 at 19:47:28 from 216.67.217.252

As long as I don't run I am not in pain. I can definitely feel that something is wrong and that if I ran, I'd be hurting, but since I haven't run I feel good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training.

I've decide that since I can't run, I may as well get looking good again so I'm going to start back into so more intense upper body work along with my lower body work I usually do.

Comments
From Burt on Sat, Jun 20, 2009 at 21:06:52 from 98.167.151.26

Get buff. Get buff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Tempo "Run"

My arc trainer is still getting worked on so I did 10 minutes warmup 40 at 90% effort then 10 minutes cool down on the elliptical.

Comments
From DonGardinero on Sun, Jun 21, 2009 at 02:04:55 from 75.162.168.120

Dang, Rhett...I hope that Arc Trainer gets fixed soon. How is your foot feeling?

From Teena on Sun, Jun 21, 2009 at 09:54:30 from 67.177.20.13

HAPPY FATHER'S DAY! :)

From Burt on Sun, Jun 21, 2009 at 20:02:06 from 98.167.151.26

Happy Father's Day.

From JohnnyV on Mon, Jun 22, 2009 at 11:06:47 from 204.124.13.151

Hope you start feeling better.

From Kathie on Mon, Jun 22, 2009 at 13:09:44 from 207.155.176.10

How is the foot today? Any improvement?

From Rhett on Mon, Jun 22, 2009 at 16:38:43 from 170.215.58.122

Thanks everyone for all the concern about my foot. I have resigned myself to the fact that it is not going to get better any time soon, so I am focusing on weight training, upper and lower body, and will continue doing my simulated running on the arc trainer (when ever it gets fixed) and the eliptical. I'm using the FIRST program with the goal race of TOU. If my foot is 100% by then, I may attempt to run it even if I have not logged any real running miles up to that. It would be a cool experiment it how well arc training/eliptical training works for a runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training:  Heavy lower body, light upper body.

Eliptical   30 minutes.  (Arc Trainer still down)

Comments
From Teena on Mon, Jun 22, 2009 at 17:03:58 from 67.177.20.13

Can't wait to see the before and after pics that we are all hoping you will post!!! :)

Hang in there Rhett ... let that foot heal, get all ripped, and then come gather the info regarding ARC/elliptical training at TOU! :)

From RivertonPaul on Mon, Jun 22, 2009 at 18:52:35 from 67.42.27.114

Hope you had a nice Fathers day. Should I be calling you Bishop?

From Kathie on Mon, Jun 22, 2009 at 19:02:15 from 207.155.176.10

Bishop what is all this Bishop talk? Great "running" Rhett! I am sure the weight training will help you maintain your speed.

From RivertonPaul on Mon, Jun 22, 2009 at 19:09:22 from 67.42.27.114

Kathie, I don't want to start any rumors. I was just wondering. :)

From Rhett on Mon, Jun 22, 2009 at 19:39:32 from 170.215.58.122

Paul, Please don't jinx me like that. I'm the HP Group leader.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Speed work on the eliptical today.

10 min warm up, 5 x 5 min at 100% effort with 3 min rest intervals, 10 min cool down

Wow, that was an intense workout.  Those last two speed intervals were tough.

Comments
From Huans32 on Tue, Jun 23, 2009 at 12:48:56 from 138.64.2.76

Right on. That sounds like a tough workout. That is close to what like a mile interval?? Great job man.

From Kathie on Tue, Jun 23, 2009 at 13:08:13 from 207.155.176.10

Great Job Rhett! I know it is hard but I know the cross training is what is best for you now! Keep up the good work!

From Rhett on Tue, Jun 23, 2009 at 13:44:12 from 170.215.58.122

Mark, the FIRST program called for 1K intervals so that is what I was trying to simulate.

Kathie, please keep encouraging me. It is helping me get through my non-running.

From DonGardinero on Tue, Jun 23, 2009 at 13:46:08 from 75.162.190.122

Keep it up, Rhett!!! I can't wait to see how your test works out at TOU.

From JohnnyV on Tue, Jun 23, 2009 at 14:41:29 from 204.124.13.151

You always put in good work. You should do well when you get back to running.

From Teena on Tue, Jun 23, 2009 at 16:37:08 from 67.177.20.13

So I take it that you really did a number on the arc trainer!!! :)

Nice workout. It will pay off. Watch!! :)

From Rhett on Tue, Jun 23, 2009 at 16:51:20 from 170.215.58.122

Teena, my first thought was, "what did I do to the arc trainer?" because I never see anyone else using it, but I talked to the manager and she said there is a knocking sound that has been there for a long time that they are trying to fix, and she is right there is a little knock in it.

From RivertonPaul on Tue, Jun 23, 2009 at 17:27:44 from 67.42.27.114

Brutal. Very impressive.

From Teena on Tue, Jun 23, 2009 at 21:13:34 from 67.177.20.13

Uh huh, sure Bishop!

Whatever the case, hope they fix it soon for you!

From Smooth on Wed, Jun 24, 2009 at 01:20:17 from 71.36.64.28

Did I miss something? Rhett, you're the bishop now? And you worn out the Arc trainer. GOOD JOB and CONGRATS!!! You're one tough bishop!!!

From Huans32 on Wed, Jun 24, 2009 at 10:42:39 from 138.64.2.76

Very nice job man. Sorry to hear that you broke that arc trainer.:) Hopefully they will have that knock taken care of so you can work all those nuts and bolts on it again. I dont think it was made to go that stinkin fast.:)

From jeffc on Wed, Jun 24, 2009 at 11:30:22 from 167.207.128.101

The eliptical is harder than running for me. Great job!

From Rhett on Wed, Jun 24, 2009 at 17:01:17 from 170.215.58.122

OK let's make this very clear.

I AM NOT THE BISHOP AND WOULD NEVER WISH THAT UPON ME OR MY FAMILY.

And Yes, the arc trainer is broken, but I don't think I am the one who broke it.

Paul, quit starting rumors!!!!

From Smooth on Wed, Jun 24, 2009 at 17:09:00 from 71.36.70.118

Bishop, I'm so glad you fess up. They better get a new arc trainer for you so you can hold your meetings and train at the same time w/o missing a beat!!! :)

Paul, quit spreading rumors!

From RivertonPaul on Wed, Jun 24, 2009 at 17:11:20 from 67.42.27.114

And what I thought was such a simple question. Sorry. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Looks like I will be able to get away from work a bit early today, so I'll head to the gym for some weight training.

Heavy upper body, light lower body, followed by some easy eliptical work.

Comments
From Smooth on Wed, Jun 24, 2009 at 18:22:33 from 71.36.70.118

You're gonna be so BUFF!!! Keep that eliptical going! No swimming? Isn't it scorching hot down there now?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Today I had a long slow "run" planned.  The arc trainer was still down, but I talked to the gym owner and he says it is fixed and will be back later today.  Yea!  I tried a differnt eliptical that I hadn't used before and I kind of liked it.  Anyways, I did 2 1/2 hours on that darn thing.  I think I am going to be sore tomorrow.

Comments
From Burt on Thu, Jun 25, 2009 at 12:14:36 from 68.76.197.194

You must get up pretty early in the morning. Nice work out.

From RivertonPaul on Thu, Jun 25, 2009 at 13:23:42 from 67.42.27.114

Kind of a bummer. My gym has like 20 arc trainers. Come on over and use one. :)

From Rhett on Thu, Jun 25, 2009 at 14:03:16 from 170.215.58.122

Burt, I got up at 4:15 and was at the gym and on the eliptical by 4:40.

Paul, your gym must be huge. I think we have about 20 TMs, but only 1 arc trainer and 10 elipticals of different varieties.

From RivertonPaul on Thu, Jun 25, 2009 at 14:11:23 from 67.42.27.114

Rhett, its pretty much like this:

http://www.lifetimefitness.com/clubs/index.cfm?strWebAction=virtual_tour

From Teena on Thu, Jun 25, 2009 at 14:34:22 from 67.177.20.13

2.5 hours on an elliptical!!! WOW!!!!

Btw, we were learning about how the eye works in class last night ... couldn't help but think about you describing different problems to your patients. Pretty cool. Still though ... why can't they just say left eye and right eye? Why the whole OD/OS thing??? C'mon now!!! :)

From Rhett on Thu, Jun 25, 2009 at 14:34:29 from 170.215.58.122

Holy smokes, that is massive. I think the whole town of Havasu could workout in that place and not fill it up. Membership fees must be a fortune. Good thing your a rich attorney and can afford it.

From Rhett on Thu, Jun 25, 2009 at 14:36:36 from 170.215.58.122

Teena, it's latin and it is much easier to write in the chart OD, OS, or OU than right eye, left eye, or both eyes, just like you write TID instead of 3 times per day. The eye is amazing though. No way the human body happened by chance.

From Teena on Thu, Jun 25, 2009 at 14:38:16 from 67.177.20.13

Okay then!! :)

Yeah ... we learned some pretty cool stuff. Very elementary I'm sure ... but it was still cool. I still remember in high school taking a cow's eye and looking through it seeing the world upside down. Cool stuff!

From Smooth on Thu, Jun 25, 2009 at 14:41:12 from 71.36.70.118

Are you serious?!!! 2.5 hrs on the elliptical?!!! Did you gu? Did you take a pop break? I gather that early in the morning, there's no one cheering you on, saying: "You're almost there!" or handing you wash clothes or yelling out: "Gatorade, Water!" You're turning into a machine!!! WAY TO GO!!! You should do some swimming to get rid of the soreness tomorrow. GOOD JOB!!!

From Teena on Thu, Jun 25, 2009 at 14:44:00 from 67.177.20.13

Speaking of swimming ... I bought the book you suggested Rhett. I thought that if I bought it and flipped through a couple of pages that I would kick some trash in the pool yesterday. Unfortunately I think I might actually have to read it and do the drills!! :)

From Teena on Thu, Jun 25, 2009 at 14:44:14 from 67.177.20.13

Smoothi,

Too bad we can't go cheer him on in the gym!

From Rhett on Thu, Jun 25, 2009 at 15:00:54 from 170.215.58.122

Probably to do really well you should do the drills, but I just read it and tried to understand the concepts and then apply them while swimming. I would work on one thing at a time and eventually my swimming improved immensly.

Smooth, I thought about grabbing some gu this morning, but I wasn't really running, so I just did it with water. I could have used a second towel though. My towel was soaked through by the end. Gross!

I could definitely use a cheering section, but instead I watched sports center 2 1/2 times. They just keep showing it over and over in the morning.

From Smooth on Thu, Jun 25, 2009 at 15:14:56 from 71.36.70.118

Man, you're one very focus dedicated athlete!!! Makes running a marathon piece of cake for ya.

From JohnnyV on Fri, Jun 26, 2009 at 10:37:21 from 204.124.13.151

Wow, I don't think I could stand an eliptical for 1 hour let alone 2 1/2. Great Workout. Hope you are starting to feel better.

From jeffc on Fri, Jun 26, 2009 at 11:31:02 from 167.207.128.101

2.5 hours?!?!?!? You are a total stud man!! I would be in the nut house right now if I was on any machine for that long. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training this morning.  Heavy lower body, light upper body, followed by easy arc trainer

It was nice to have the arc trainer back, but there is still a little knock in it, so I hope they don't take it away again.

Comments
From DonGardinero on Fri, Jun 26, 2009 at 14:22:16 from 75.162.161.126

Maybe you should tell them you don't mind the knock. You're probably the only one that uses it a lot.

From Kathie on Fri, Jun 26, 2009 at 14:52:33 from 207.155.176.10

So have you ever wanted to use the arc trainer and somebody else was on it? If so what did you do?

From Rhett on Fri, Jun 26, 2009 at 14:57:39 from 170.215.58.122

I did talk to the owner about it this morning and told him it didn't bother me.

Only once have I ever seen anyone else on it when I wanted to use it. I just started warming up on the eliptical and within about 5 minutes she was off it and I switched over. For some reason, people are afraid of the arc trainer. I does feel different than the elliptical. The first time I used it, I wasn't too sure about it.

From DonGardinero on Fri, Jun 26, 2009 at 15:02:10 from 75.162.161.126

Hopefully people will be afraid of it for a long time.

From RivertonPaul on Fri, Jun 26, 2009 at 21:05:00 from 75.169.12.194

I've noticed that the arc trainers tend to knock less if you increase the slope. Just my observation, amigo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It's Monday morning, but I'm just getting around to posting Sat. mornings "run".  I got up early and did a tempo "run" on the eliptical.  The arc trainer is dead again.  I did 10 mins warmup, 32 mins at about 90% effort, and 10 mins cool down.  After getting home and showered, I took my daughter, Tally, to Phoenix to Big Surf water park for the day.  After 7 hours of climbing to the top of slides and all the other stuff in the 110 degree heat, I decided that that should count for a long run.  Tally had fun and we made it home by about 10pm.  Yesterday was just busy with church and family stuff, so anyways that was my Sat. report.

Comments
From Kathie on Mon, Jun 29, 2009 at 13:27:39 from 207.155.176.10

What fun! Do you often do one on one dates with you kids? You are the best dad!

From DonGardinero on Mon, Jun 29, 2009 at 13:41:30 from 75.162.173.119

Sounds like you had a fun day!!! Too bad about the arc trainer being broken again. What's up with that?

From Rhett on Mon, Jun 29, 2009 at 14:17:56 from 74.41.249.102

Yep we had a blast. I take each of my kids for a one on one day with dad one time each year. They get to pick what they want to do for the day. It is usually a long day, but it is worth the effort and cost to have that one on one time.

From JohnnyV on Mon, Jun 29, 2009 at 15:47:14 from 204.124.13.151

Sounds like a great day and good way to "get your mileage".

Hope the arc trainer gets fixed soon.

From Huans32 on Mon, Jun 29, 2009 at 18:02:01 from 138.64.247.16

Man not again. That arc trainer must really have some issues. Great job getting out with your daughter. Sounds like she will remember that one for years to come. I should do something like that with my girls.

From Teena on Tue, Jun 30, 2009 at 10:59:43 from 67.177.20.13

Marc, here is the arc trainer's issue: it's not diehard enough for Rhett!!! Plain and simple!!! :)

Rhett ... AWESOME DAY!!!!

:) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I felt terrible yesterday all day, tired and warn down.  After work I stopped by the gym, hoping that a good work out would get me feeling better.  I did some hard upper body lifting working all the major muscles groups and some ab work and still felt bad, so I called it a day and went home.  I feel much better today, but I need to figure out when I'm going to get my workout in.  I am booked most the day at work and am doing splits with the missionaries tonight.  Maybe I can squeak it in during lunch today or maybe after going out with the missionaries tonight.

Comments
From Kathie on Tue, Jun 30, 2009 at 13:44:17 from 207.155.176.10

Just sprint from house to house with the missionaries and call it a Fartlek work out

From Teena on Tue, Jun 30, 2009 at 14:55:19 from 67.177.20.13

Hey Kathie ... that is what I was going to say!! Stink!!! Oh well, I'm pretty sure that missionaries aren't allowed to say Fartlek anyway.

(sorry you are feeling so bad Rhett ... hang in there ... it will get better)

From Burt on Tue, Jun 30, 2009 at 16:06:21 from 68.76.197.194

Funny Teena.

From fly on the Wall on Tue, Jun 30, 2009 at 17:22:55 from 168.179.215.242

You and those missionaries must be really limber! Just the thought of even trying to do the splits makes me hurt. Then again maybe that's what is making you feel bad.

From Teena on Tue, Jun 30, 2009 at 17:24:03 from 67.177.20.13

Okay Fly ... that was SO funny!!!

Seriously ... love it!!!

From Smooth on Tue, Jun 30, 2009 at 21:30:28 from 70.56.100.70

Rhett,

Did you "squeak" anything in between doing splits?

Sorry about feeling icky!!! I know I feel the worst when I don't get a workout in. Today was one of those days. I managed to do some crunches on the hotel room floor and the hubby kept bugging me to hurry up. Sigh!!!

Hope you have a better day today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I finally got around to my workout last night after going out with the missionaries.  The good news was the acr trainer was up and running again.  The bad news was I had no energy.  I was supposed to simulate 3 x 1 mile repeats with 1 min rest.  I was going to do 3 x 8 mins very hard with 1 min rests.  I did the first repeat with the 1 min rest and on the second one I only made it a couple mins and then was no longer able to sustain the hard pace.  I just took it easy for the rest of the work out.  Did about an hour total.  I really need to start running again.  Cross training is good, but it doesn't do the same thing for me as running.

Comments
From Smooth on Wed, Jul 01, 2009 at 12:47:33 from 71.36.76.12

You will be blessed for doing splits with the missionaries. I hear ya on the Xtraining not the same as running. I sure hope you get back on the road soon. Hang in there. Is it time to see a podiatrist?

From DonGardinero on Wed, Jul 01, 2009 at 13:24:49 from 75.162.178.235

Hos IS the foot feeling these days, Rhett? Have you tried any short, SLOW jogs?

From Teena on Wed, Jul 01, 2009 at 23:47:22 from 67.177.20.13

I know exactly what you mean Rhett ... but, I have to say this ... in the long run I think the cross-training has really helped me overall.

So hang in there ... be diligent ... it will pay off. I know it stinks ... but it will pass, I promise.

How is the foot feeling overall?

From RivertonPaul on Thu, Jul 02, 2009 at 10:33:25 from 67.42.27.114

Still an impressive effort. I concur in the well wishes for a full recovery.

From Rhett on Thu, Jul 02, 2009 at 12:10:54 from 74.32.221.35

Seems like every few weeks I get an overall depressed feeling about not being able to run. I'm just going through that again, but I'm sure will work through it again. I really don't feel like I'm making much improvement, but I tried doing some deep message to it last night and it seems to feel a bit better this morning. I think I'm going to try and run with Doone while in CA this weekend. If it doesn't go well, I'll definitely set up another doc's appointment when I get back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training, heavy lower body, light upper body, followed by recumbant bike for 30 mins.

Comments
From Teena on Mon, Jun 01, 2009 at 17:54:31 from 67.177.20.13

What???? It's already July????

Oh Rhett ... that is good news, but PLEASE PLEASE PLEASE be careful!!!

I know that it is hard to be patient ... but be smart!!! :)

From Rhett on Mon, Jun 01, 2009 at 18:37:21 from 170.215.58.122

OOPs, I posted in July. I better change that.

From JohnnyV on Thu, Jul 02, 2009 at 14:18:08 from 204.124.13.151

Hope that your workouts get better this month and that you get to return to running.

From Smooth on Thu, Jul 02, 2009 at 14:23:15 from 71.36.78.56

Hope you get to run with Doone in CA. GOOD LUCK!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body weight lifting.  Gotta look good for the beach this weekend.  I'm so excited about running tomorrow morning with Doone.  I hope my foot feels ok.  I'm off to Glendora, a little town outside of LA, in a couple hours.  Everyone have a great 4th!  And good luck on any holiday races you're running.

Comments
From Teena on Fri, Jul 03, 2009 at 13:35:45 from 67.177.20.13

I am so excited for you!!! :)

Okay, listen ... not that you should really listen to me ... but just entertain this thought:

If there is little pain, and you want to run more than a couple miles: DON'T!!!!

Stop before you need to. I'm serious. Build up extremely slowly and cautiously these next couple of weeks if all goes well.

I know that seems harsh, and two miles seems like nothing ... but please please please at least consider it.

HAVE A TON OF FUN!!!!

Travel safely and be smart when you run.

(Did I say "please?")

From Rhett on Fri, Jul 03, 2009 at 13:44:04 from 74.32.221.35

Thanks for the advice Teena. I do respect your rehab wisdom. Please keep me giving me the advice. Like most runners I wan't it all and I want it now.

From RivertonPaul on Fri, Jul 03, 2009 at 16:41:14 from 75.169.0.106

Have a great weekend. Sure enjoy your friendship on here.

From Smooth on Fri, Jul 03, 2009 at 19:42:17 from 71.36.65.107

Hope you're having fun in sunny California beach!!! Don't run on sand...it puts too much stress on the tendon especially on the insertion point. That's my two cents. Listen to Teena! She's the injury expert. I mean rehab expert! Happy 4th of July to you and your family!

From Kathie on Mon, Jul 06, 2009 at 11:42:48 from 207.155.176.10

I hope you had a great weekend with your "beach ready body"

From Teena on Mon, Jul 06, 2009 at 17:15:52 from 67.177.20.13

Anxiously awaiting an update.

From Smooth on Mon, Jul 06, 2009 at 17:53:19 from 71.36.81.56

How was the beach? How's your foot doing?

From Teena on Tue, Jul 07, 2009 at 17:45:58 from 67.177.20.13

Still anxiously awaiting ...

From Rhett on Wed, Jul 08, 2009 at 12:11:58 from 74.41.249.102

I had a great trip with my family and a fun time at the beach. I loved running with my wife, but unfortunately had to stop midway into the run and she had to come back with the car and rescue me. I'll post it on my blog.

From Teena on Wed, Jul 08, 2009 at 12:14:57 from 67.177.20.13

STINK!!!!!! I'll watch for the post. But so so so glad you had a GREAT trip!!! And way cool that you ran with your wife!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Running with Doone was one of the highlights of my trip.  It is just great to be out with your sweetie on a cool summer morning and running and talking.  She is training for a 1/2 over Labor Day and had an 8 miler planned.  I let her set the pace.  It was nice and easy averaging around 9:30 minutes, so it was perfect for me not to push the foot.  I figured I'd run as long as I could and then stop and let her go on.  We really had a good time running a chatting around the turnaround point I started feeling a slight discomfort in my foot soon it started to increase, so I stopped and told her to go on.  As I walked the pain increased to a pretty intense level.  How wondered how in the world I ever ran a full marathon on that thing.  She finally came back in the car and rescued me.  For the next few days my pain level was very high, a few time almost bringing me to my knees when I stepped wrong.  I am going to call the doc today and get it looked at again.  I figure he'll just tell me to wear my boot and rest it longer, but I better let him look at it.  It doesn't look like I'll be doing TOU.  What a disappointment.

Cumulus Miles: 5.00
Comments
From DonGardinero on Wed, Jul 08, 2009 at 12:26:39 from 75.162.167.129

I'm sorry to hear that, Rhett, but I'm glad you had a good time on your trip.

From Teena on Wed, Jul 08, 2009 at 12:29:26 from 67.177.20.13

Rhett, I am so sorry. I know you must feel so discouraged right now. Can you see a different doc? One who is a runner per chance?

Btw, how do you say your wife's name? I have only seen her once for a very short moment at that Pizza place. She is gorgeous! I'm sure you don't mind running a slower pace if you get to run with her!!!

So sorry Rhett. Please let us know what the doc says.

(I am so sad that you will not be running TOU ... but more sad that your run didn't turn out the way you had hoped. I'm so mad at your foot!!!)

From Kathie on Wed, Jul 08, 2009 at 13:26:27 from 207.155.176.10

Oh say it isn't so!!! I am sorry Rhett you have been so good! I thought you would have been better by now! I am with Teena maybe a different doctor can give you other options, or a magic pill that will fix it in a day! Most likely any doctor is going to tell you wear the boot and rest though.

From JohnnyV on Wed, Jul 08, 2009 at 14:05:28 from 204.124.13.151

Tough luck. Hope the Doc has some miracle cure for you.

From Smooth on Wed, Jul 08, 2009 at 14:23:40 from 71.32.232.75

Oh Rhett! I am so sorry to hear that your run with Doone didn't end the way it started. It must be discouraging for you. I hope you can find a doctor who can give you answers and proper treatment. Hang in there. You've been so dedicated in your xtraining. You will overcome this challenge and run again!!! Please keep us posted and know that we're thinking of you!!!

Are your parents getting ready to leave for Africa or have they already left?

From Huans32 on Wed, Jul 08, 2009 at 14:35:24 from 138.64.2.76

Man oh man that is a bummer. Yet it is good that you were able to get a few miles in before it really started to hurt. Sounds alot like my foot when I hurt it last year. Testing it every so often to see if its better only to find it still giving you grief. Its great though that your able to hit the gym and do some elliptical and that arc trainer if they can ever keep it up and going right. I feel for you man. Dont worry to much you will be back at it soon enough. And hopefully your Doc will give you some good answers for you. Keep us posted. Really to how did you run on that and so fast. Your an animal!!!

From Rhett on Wed, Jul 08, 2009 at 19:58:39 from 74.32.223.151

Thanks everyone for your sympathies. I made an appointment to see the doc tomorrow afternoon. I'll keep you posted on the results.

Teena, my wife's name is Doone pronouced like dune. It is a Scotish name and was then name of her mom's aunt. My doc is a runner, that is how I chose him, but I may need to get a second opinion based on what I'm told tomorrow.

Smooth, my parents check into the MTC on Monday and then head out to Africa, 2 weeks later. It sounds like they will be spending their mission in Tansania not Kenya. It will all be very interesting to follow.

From timp on Wed, Jul 08, 2009 at 19:59:47 from 129.188.33.26

sorry to hear the pain is still there, man. I'm pulling for you --

From Smooth on Thu, Jul 09, 2009 at 21:16:07 from 71.36.86.86

How did the doctor visit go today? Hope he has some good answers. There are new advances in podiatry nowadays. It's good to check out all your options.

Wow, your parents must be so excited. I am excited for them. This is a good time to be in the MTC as they just got done with new mission presidents training. Tansania! Sounds exotic and adventurous. Hope they have email service so you can communicate at ease.

From Rhett on Fri, Jul 10, 2009 at 12:38:02 from 216.67.211.71

Smooth, yeah my parents are really excited. The cool thing is, I'm going to be up there visiting my sister the week before they leave for Africa and that week they will be staying at my sister's house, not the MTC since they will be doing training in SLC that week. So, I'll get to see them one last time before they take off.

I'll blog my Dr. appointment on todays date.

From Smooth on Fri, Jul 10, 2009 at 16:29:20 from 71.32.236.21

Aww, that's nice! You will have a wonderful time with your parents and sister; and they will LOVE it!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I went to the gym, felt like crude, so I just did an hour on the stationary back.  I felt a bit better after finishing.

In the afternoon I saw my podiatrist.  He was suprised that I was still having problems.  He said I could get an MRI or I could shoot it up with cortisone and see what happened.  I went with plan B since it is quicker and much less expensive.  If it doesn't work I'll have to fork out the cash for an MRI, but I'm keeping my fingers crossed.  I had him fit me with some new orthodics while I was there also.  Maybe that will help out some, but I won't get them for 3 weeks.  For now I'm not allowed to run for a couple weeks, then I'm supposed to go out for a short easy run and see how it responds.

Comments
From Burt on Fri, Jul 10, 2009 at 13:03:41 from 68.76.197.194

Good luck.

From RivertonPaul on Fri, Jul 10, 2009 at 13:08:57 from 67.42.27.114

Still a bummer, but progress.

From Kathie on Fri, Jul 10, 2009 at 13:10:10 from 207.155.176.10

Do you have to wear the boot? I hope the shot works for you!

From Teena on Fri, Jul 10, 2009 at 13:28:34 from 67.177.20.13

It'll be very interesting to see how the cortisone affects everything.

Hang in there PK!!!

Smooth and I were talking about you yesterday. So sorry you are having to go through all of this. Can't wait for it to be all behind you.

From Rhett on Fri, Jul 10, 2009 at 16:12:02 from 216.67.211.71

Thanks you guys.

Kathie, no, I don't have to wear the boot. Yea!!!

Teena, I can't wait for it all to be behind me either. I don't think I'm the same person when I'm not running. Running really helps keep me focused on other more important things.

From Smooth on Fri, Jul 10, 2009 at 16:38:47 from 71.32.236.21

Rhett,

You're a top notch runner. I can't begin imagine how frustrating that is for you NOT to run. Hang in there!!! I hope the combination of the cortisone shot and orthotics work and you're back to your former running self again soon.

From Huans32 on Fri, Jul 10, 2009 at 18:30:45 from 138.64.2.76

OUCH!! So you got the shot?? That doesnt sound like fun at all. I hope that it will do the trick for you. So you can get back to running. Just think though all that xtraining you will come back strong. Just like Teena has I am sure. Hang in there bro.

From Rhett on Fri, Jul 10, 2009 at 22:33:24 from 74.32.212.76

Mark, surprisingly enough the shot did not hurt that bad. Last time I had a cortisone shot in my plantar fascia, in my other foot, I thought I was going to die. Either my pain tolerance is higher now or he just hit the tendon differently this time.

From JohnnyV on Mon, Jul 13, 2009 at 11:00:20 from 204.124.13.151

Hope the shot does the trick and you get back to training soon.

From MarcE on Mon, Jul 13, 2009 at 13:11:36 from 24.155.140.8

I'm so sorry to hear that your foot is still giving you trouble. I'm bummed for you.

From Teena on Mon, Jul 13, 2009 at 17:34:36 from 67.177.20.13

So Rhett ... what's the latest? How are you feeling all around? Emotionally, mentally, physically???

Worried about you.

From Rhett on Mon, Jul 13, 2009 at 17:51:01 from 216.67.211.71

Teena, your question made me laugh and that is a good thing.

Emotionally I think I'm fine, but my wife keeps making comments about how I need to get running again, so maybe I'm off a bit.

Mentally, I am worried that it may be a long time until I can run again, but I'm trying hard to keep a positive attitude about it.

Physically, I'm Fat! I've put on 12 pounds since Boston and I was joking with my kids last night about how fat I'm going to be and that I liked it.

I guess I'm a mess. But I can still laugh about it.

From Huans32 on Tue, Jul 14, 2009 at 08:29:18 from 138.64.2.76

Its good to see you in good spirits. I am still tring to get off the weight I put on from my foot injury too. I am not where I want to be but getting there slowly. I think I put on at least 15 pounds too. But the good thing is that once I started hitting some bigger and faster miles again. It is coming off fast again. Hang in there man. And keep up on that arc trainer.

From Smooth on Tue, Jul 14, 2009 at 15:49:32 from 71.36.67.77

Rhett,

I'm glad you're emotionally fine. A wise friend once said: "We are NOT runners. We are people who run." It is so hard to not let running defines us. You are doing awesome in being patient, and finding balance in your life. Hang in there. No worries! Keep up that positive attitude. AND YOU ARE NOT FAT! NO WAY! You're a bean pole to begin with. Oh, enjoy your visit with your sister and parent next week. :)

From timp on Tue, Jul 14, 2009 at 22:36:40 from 66.167.50.90

we're all behind you man! I'm hoping it works.

From Teena on Wed, Jul 15, 2009 at 12:16:23 from 67.177.20.13

Patiently awaiting an update ...

From Rhett on Wed, Jul 15, 2009 at 16:27:59 from 216.67.211.71

Smooth, yes we are people who run, but try not running for a few months and you will be a differnt person than the person who ran. Running makes us better people in ways I do not understand. I am a better husband, father, optometrist, priesthood holder, home teacher, etc. when I take time to run and think and ponder life.

Thanks Tim.

Teena, nothing to report. I'm being a good boy and not running like the doc said. I am still cross training but I don't like it.

From Teena on Wed, Jul 15, 2009 at 17:57:37 from 67.177.20.13

Nice work being a good boy!!!

I hear you about the cross training ... but keep at it. :)

How is your foot?

(And I know exactly what you mean in regards to how running affects who we are. Hang in there. It'll come back!)

From fly on the Wall on Thu, Jul 16, 2009 at 15:58:59 from 168.179.215.242

Rhett, Bummer.

A lady that works downstairs from me was a good/fast runner/marathoner. I think she had done New York, Boston, etc. That is until she was pitched off a hoarse and shattered her ankle. She couldn't run so she biked and learned to swim. This eventually lead to her finishing Ironman Hawaii.... I can't wait for your race report!

From Rhett on Fri, Jul 17, 2009 at 01:07:28 from 74.32.212.76

Fly, you are always able to put a positive spin to everything. Thanks.

Teena, my foot feels great, but I have not done anything on it but walk. I am walking pretty well though.

I'm flying out to meet up with my family on vacation tomorrow. I probably won't be checking in for a little over a week. I wish you all fast running and no injuries while I'm away. I'll be anxious to catch up with you all when I get back. I'l be past the 2 week no running time the doc ordered, so maybe I'll have a foot update. Keep you fingers crossed for me.

From Teena on Fri, Jul 17, 2009 at 01:11:57 from 67.177.20.13

Have a GREAT time Rhett!!! :)

From RivertonPaul on Fri, Jul 17, 2009 at 13:14:56 from 67.42.27.114

Have a wonderful time.

From Smooth on Fri, Jul 17, 2009 at 16:20:22 from 70.56.100.152

HAVE a GREAT VACATION with your family. Please give your parents my BEST.

Will be anxiously waiting for your foot update!

From jeffc on Wed, Jul 22, 2009 at 11:23:38 from 167.207.128.101

Okay Rhett, It's time to start posing again now.....

From DonGardinero on Wed, Jul 22, 2009 at 12:02:57 from 75.162.181.229

Yeah, how are you doing? Oh wait, you're on vacation...

From Burt on Wed, Jul 22, 2009 at 12:53:16 from 68.76.197.194

Yeah, you poser.

From fly on the Wall on Wed, Jul 22, 2009 at 14:14:35 from 168.179.215.242

Do the wheel pose-

http://www.santosha.com/chakra.html

From Teena on Sun, Jul 26, 2009 at 22:43:29 from 67.177.20.13

Hope you had a great vacation and enjoyed the time spent with your parents before the big departure!

How is the foot?

From Rhett on Mon, Jul 27, 2009 at 11:54:30 from 74.41.249.102

I just returned home last night. I look forward to catching up with all of your blogs. Looks like I should be really busy at work today, so it may take me a day or 2 to catch up. I hope all your running is fast and injury free. I still have not run since my cortisone shot. My foot feels pretty good, but there is some pain in my heal that feels like it is more in the bone than the tendon that I wasn't noticing before I had the shot. I may try and run this week, but I'm nervous about it. I'll keep you posted.

From Smooth on Mon, Jul 27, 2009 at 12:03:01 from 70.56.100.152

WELCOME HOME! Always busy after being away! Teena & I were thinking about you during our Sat. run. We sure hope you have good news on the foot.

From fly on the Wall on Mon, Jul 27, 2009 at 13:22:48 from 168.179.215.242

Someone should organize a hopping 5k for those with injuries on one side only. It could also include one of those races where you tie your bum foot/ankle/knee to another gimp.

From Kathie on Mon, Jul 27, 2009 at 13:27:36 from 207.155.176.10

Can't wait to see how you are doing. I hope everything is great.

From Teena on Tue, Jul 28, 2009 at 00:10:42 from 67.177.20.13

Glad you are home safe and sound. Sorry that you are still feeling some pain. Don't rush it ... you have been so patient.

From Smooth on Tue, Jul 28, 2009 at 16:10:46 from 71.36.85.214

Fly,

You're too funny! Isn't that a 3-legged race where you tie one leg w/ someone else's? Used to do those when we were little...or wheel barrow race...where the person in front run with hands while the person in back hold onto the legs. FUN!!!

Rhett,

Sending positive healing vibes your way!

From Smooth on Wed, Jul 29, 2009 at 17:20:11 from 71.36.81.143

Just dropping in to see how you're doing today! Happy Wednesday! :-)

From Rhett on Wed, Jul 29, 2009 at 17:59:25 from 74.36.34.147

Thanks for checking in Smooth and happy Wednesday to you. I am really going to try and run soon. It's been 3 weeks since the shot, but I'm still scared after my last running experience.

From Smooth on Wed, Jul 29, 2009 at 18:06:47 from 71.36.81.143

Overcoming the fear or painful memory is hard!!! It must be discouraging for you! Hang in there! You will come out of this a stronger person! Running will be sweet to you again!!! Keep the faith!

From MarcE on Thu, Jul 30, 2009 at 20:00:41 from 24.155.140.8

Where's your Africa trip report? Any pictures? Are you on Facebook?

How's the weight today...no matter what it is you have a long ways to catch up to me (195).

Hang is there, Rhett. It'll get better. Enjoy the pool.

From Teena on Fri, Jul 31, 2009 at 10:41:53 from 67.177.20.13

Just wondering how you are doing!

Sure wish you and your family lived closer so that you could come to the FF picnic tomorrow evening.

From Rhett on Fri, Jul 31, 2009 at 17:41:07 from 74.36.34.147

Marc, my parents just arrived in Kenya this week. They will actually be heading to Tanzania tomorrow and that is where they will stay. I probably won't get there to visit until early 2011. I have peaked at 170 and maintained that for the last couple months without running, 14 pounds heavier than I was at Boston. I better get to work.

Teena, too bad the FF picnic wasn't last week while I was up there on vacation. It was have been great to see everyone. Looks like I'll be able to sneak out of work early today. I'm heading to the gym and am going to try and run a few easy miles as long as I don't chicken out between now and then. I can't believe it has a month since my last run.

From Teena on Fri, Jul 31, 2009 at 17:47:17 from 67.177.20.13

Good luck Rhett!!!

Make sure to log it ... I am seriously on pins and needles.

I have a feeling this one is going to be good. KEEP IT EASY AND SHORT!!!!!!!

From DonGardinero on Fri, Jul 31, 2009 at 18:17:05 from 152.216.7.5

Rhett, good luck on your run. I seriously hope it's ok. I can't even imagine not running for that long, but I may find out soon enough. Isn't it amazing how fast the pounds can pile back on, but they're so tough to shed?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I decided I had been patient enough and it was time to try and run again. My last run was July 4th and my cortisone shot was 22 days ago. I decided it was best to do it on the TM so I could stop at any point and not be pressured to keep going to get home. I had no idea what to expect.

I started off really slow and the first 1/2 mile was pain free. As I move the pace to around 9 min miles I could start to feel some tightness but not pain. When I dropped the pace to 8:30 min it hurt so I quickly went back to 9 min pace. I ran a slow 3 miles. 27:40. I finished in much better shape than my last run, but I was disappointed with how slowly I had to run to keep from hurting and even at the slow pace there was definitely a tight pulling feeling with each step.

I really don't know what else to do. I've been so good for a long time. I haven't even been doing the elliptical for the last few weeks. I have another appointment with the podiatrist this coming Friday, but he seems to be at a loss. Maybe it is time to try a new doc. If I don't start logging some miles soon I won't even be ready for Boston next year.

SpeedStar 2 Miles: 3.00
Comments
From DonGardinero on Fri, Jul 31, 2009 at 23:52:35 from 152.216.7.5

Dang, Rhett, I was hoping to hear some good news. I guess it was better than your last run, but still. It seems like we're all falling apart.

From Rhett on Fri, Jul 31, 2009 at 23:58:25 from 74.32.223.209

We sure are, your knee, Jeff and Kathie's backs, my foot. I'm sure others are aching as well. I've never had a set back for this long before. It sure is frustrating.

From Teena on Sat, Aug 01, 2009 at 00:17:04 from 67.177.20.13

Rhett,

Don't feel frustrated. It sounds like it went just like my first few runs when I began coming back.

I would have kept the run shorter, maybe next time stick with 2 miles and try to stop BEFORE the pain starts. I know that is so so so hard to do ... but so so so worth it.

My first several weeks back at running I was rating my tightness level ... because that is exactly what it was ... genuine tightness ... more than just a little tight ... it was tight (I think you know exactly what I am talking about). It took a few weeks for that to go away but it seemed to make improvements every few runs or so.

Don't worry about pace right now ... that'll kill you for sure. When you are trying to get rid of the tightness you want slow and steady. If you push the pace everything will tighten right back up trying to protect itself. Slow and steady for a while. The pace will come back, I promise ... no need to rush it right now.

I think you are okay ... I hope you are okay. Don't run tomorrow!!!!

It's going to come back ...

You have been so patient ... hang in there for just a bit longer and take this slow.

You're incredible!

From Rhett on Sat, Aug 01, 2009 at 00:23:39 from 74.32.223.209

Thanks Teena, I was going to try and run a couple miles tomorrow, but I'm going to take you advice and wait until Monday. I hope your right, and that I start to recover soon.

From Teena on Sat, Aug 01, 2009 at 00:26:01 from 67.177.20.13

I hope so too!!! But what you described reminded me so much of my first runs after taking significant time off. Keeping my fingers and toes crossed. :)

From DonGardinero on Sat, Aug 01, 2009 at 01:03:28 from 152.216.7.5

Yeah, listen to Teena. She knows what she's talking about after 6 months of trail and error. lol

From Kathie on Sat, Aug 01, 2009 at 15:08:37 from 207.155.176.10

Good Luck Rhett. I am with Teena on this one I wouldn't throw in the Boston towel yet you still have time just don't push it.

From RivertonPaul on Sat, Aug 01, 2009 at 15:18:20 from 75.169.33.207

Keep a good attitude.

From Smooth on Sat, Aug 01, 2009 at 15:22:15 from 71.32.238.231

Rhett,

I'd listen to Teena. You are being very patient and most importantly you are paying close attention to the foot as it is healing. There's plenty of time for Boston training. Most of us are still trying to run a BQ marathon this Fall. It is best to EASE back into it. I know it can be frustrating right now; but so worth it! Have faith!

From Teena on Sun, Aug 02, 2009 at 13:52:36 from 67.177.20.13

How is the foot today??

From Rhett on Mon, Aug 03, 2009 at 00:30:03 from 74.32.223.209

Teena, thanks for asking. I just got done massaging my foot with a frozen water bottle. It feels numb right now, but it was bugging me a bit before that. I am going to try and do 2 slow miles tomorrow morning on the TM. I'll have a better idea about how it is after that.

From Kathie on Mon, Aug 03, 2009 at 11:03:01 from 207.155.176.10

I hope the run goes well tomorrow!

From Teena on Mon, Aug 03, 2009 at 11:21:23 from 67.177.20.13

Hmmm ... can't figure out if tomorrow is today or if tomorrow is tomorrow ... my time display thingy is 2 hours off ... so did you post Sunday night or early early early Monday morning???

Either way ... can't wait to hear how it goes. Maybe you should be taping your foot. Kelli has been taping hers and it seems to be helping a bit. Just a thought.

From Rhett on Mon, Aug 03, 2009 at 12:29:33 from 74.41.249.102

I posted Sunday night. What is Kelli taping her foot for? Is she using that new tape stuff that promotes healing?

From Teena on Mon, Aug 03, 2009 at 12:30:42 from 67.177.20.13

I believe she is using Kinesio tape. She is having PF issues.

So ... did you run?

From Smooth on Mon, Aug 03, 2009 at 12:39:24 from 71.32.234.135

Anxiously waiting...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I headed to the gym this morning and got on the TM.  I started out very slow and things felt good.  I spead it up a little but not much and things still felt good.  I wanted to go faster, but Tena's words, "Don't wory about pace.  When you are trying to get rid of tightness you want slow and steady." kept ringing in my mind.  I never went went faster than a 9 minute mile and stopped after 2 with only mild tightness and no pain.  I went home and massaged with the frozen water bottle.  I've found one spot on my heal that is really notted up.  I was talking to a podiatrist friend of mine yestereday and he said all my pain could be due to scar tissue build up from where the tendos tore and I just need to work that out.  Anyways, I am much more optomistic after todays run even though it was short and slow. 

2 miles 19:00

My kids started school today.  My 5 y.o. son Cade was so excited and cute about heading out for his first day of kindergarten.

SpeedStar Miles: 2.00
Comments
From RivertonPaul on Mon, Aug 03, 2009 at 12:43:02 from 67.42.27.114

Good start! Be patient.

From Teena on Mon, Aug 03, 2009 at 12:47:06 from 67.177.20.13

YES!!!!!!!

I am so excited and can't get this grin off of my face!!

Very smart run!!!

Very sweet!! Thought I'd come check your blog before heading out for a swim ... I am so so so glad I did!!! Totally excited and happy for you. Paul is so right ... continue to be patient!!!

YES YES YES!!! Still grinning like a fool!!! :)

Great News!!!

From Smooth on Mon, Aug 03, 2009 at 12:51:30 from 71.32.234.135

Rhett,

I am SO HAPPY for you!!! Good boy listening to Teena. That's one smart run!!! Steady does it!!!

FUN first day of school for Cade!!!

From Rhett on Mon, Aug 03, 2009 at 13:10:07 from 74.41.249.102

Thanks Pual, Teena and Smooth. Have a great swim Teena.

From Andy on Mon, Aug 03, 2009 at 13:13:15 from 159.212.71.69

That is great news. So glad to see running miles on your blog.

From JohnnyV on Mon, Aug 03, 2009 at 13:59:34 from 204.124.13.151

Good to se your running again. Keep it up and go slow.

From DonGardinero on Mon, Aug 03, 2009 at 14:35:38 from 75.162.167.29

That's fantastic news, Rhett!!! Great job keeping it slow.

I have no idea when school starts up here. We haven't received anything from the school yet and their website still has information form the last school year. Strange.

From timp on Mon, Aug 03, 2009 at 14:59:20 from 136.182.2.26

It is awesome to read a good report from you. Take it EASY

From DonGardinero on Mon, Aug 03, 2009 at 18:06:06 from 24.10.222.35

Rhett, you've missed what? 3.5 months of running and you still have more miles on the year than I do. lol

From fly on the Wall on Mon, Aug 03, 2009 at 18:25:34 from 168.179.215.242

"...even though it was short and slow."

Short, slow, and sweet!

From Rhett on Mon, Aug 03, 2009 at 19:42:43 from 74.36.34.147

Dale, that's cause I logged so many miles preping for Boston and then my darn foot gave out. I'm still a bit bitter about that.

Andy, JohnnyV, Tim, Fly. Thanks for the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

When I got up this morning my foot felt differnt.  There was no pain, but it almost felt numb in the area where it feels like I have a knott of scar tissue.  I rolled it pretty good last night with a frozen water bottle.  I decided not to run on it a second day in a row and instead did weight training followed by 30 min eliptical.  Workout felt good.  Foot feels tight, but no pain.

Comments
From Kathie on Tue, Aug 04, 2009 at 12:25:02 from 207.155.176.10

No Pain is good!

From JohnnyV on Tue, Aug 04, 2009 at 12:31:04 from 204.124.13.151

Keep going slow and soon you will be passing everyone...

From Teena on Tue, Aug 04, 2009 at 13:46:12 from 67.177.20.13

No pain!!! LOVE IT!!!!

You say it feels numb ... but you can still move it and stuff, right???

From Rhett on Tue, Aug 04, 2009 at 15:10:31 from 74.36.34.147

Teena, it is just one spot on my heal medially that feels kind of numb today. The rest of my foot feels fine.

From DonGardinero on Tue, Aug 04, 2009 at 21:41:52 from 152.216.7.5

Rhett, maybe there's hope...But I don't know about the numbness. What's up with that?

From Smooth on Tue, Aug 04, 2009 at 23:22:10 from 71.32.234.135

May be you killed the nerve cells around the scar tissues. NO pain is good. Smart to take another rest day and re-evaluate the foot tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

MY BEST RUN IN 4 MONTHS

I still didn't run fast and I still didn't run far, but I had no discomfort this morning on my TM run.  Yea!

2 miles  17:53

I really think that grinding that painful spot with the frozed water bottle is helping.  Maybe breaking up scar tissue or something.

Cumulus Miles: 2.00
Comments
From Huans32 on Wed, Aug 05, 2009 at 12:29:29 from 138.64.2.76

AWESOME!!! That is great news man. 2 miles is 2 miles. Your recovery is coming along great. And with your frozen water bottle discovery. Hopefully you will be gtg for Boston this coming year again.

From Kathie on Wed, Aug 05, 2009 at 12:55:25 from 207.155.176.10

Yea Rhett!!! I am doing the Happy Dance for you!

From RivertonPaul on Wed, Aug 05, 2009 at 14:34:47 from 67.42.27.114

Good news!

From Smooth on Wed, Aug 05, 2009 at 14:49:26 from 71.36.75.185

HipHipHooRay!!! SO SO SO SO SO HAPPY that you had a pain free run!!! Good discovery with the frozen water bottle! Happy healing!!!

From Teena on Wed, Aug 05, 2009 at 16:19:58 from 67.177.20.13

Can't even begin to tell you how happy I am for you!!! I totally remember that incredible relief of letting all the frustration begin to slip away once you really start to see improvement!!!

I am so so so excited!!!

From DonGardinero on Wed, Aug 05, 2009 at 16:47:28 from 75.162.168.166

Very, very cool!!! Glad to hear everything is coming back together.

From Rhett on Wed, Aug 05, 2009 at 20:14:56 from 74.36.34.147

Thanks everyone. It felt so good I wanted to run another mile, but I then decided I should stop while things where still good. Friday morning I see the Pod. and get my new orthodics. Should be fun.

From timp on Thu, Aug 06, 2009 at 08:50:56 from 129.188.33.25

excellent news -- just keep it easy

From JohnnyV on Thu, Aug 06, 2009 at 12:55:16 from 204.124.13.151

Congratulations. Hope things continue to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training heavy upper body, light lower body.  Followed by 30 minutes on the Arc Trainer.

Foot is a bit tender today, but not bad.  I am excited to see the podiatrist tomorrow and get my new orthodics.

Comments
From Kathie on Thu, Aug 06, 2009 at 16:14:09 from 207.155.176.10

I hope the orthodics work!

From Smooth on Thu, Aug 06, 2009 at 17:05:08 from 71.35.208.93

Good job keeping up with the Xtraining. Hope the new orthotics help.

From RivertonPaul on Thu, Aug 06, 2009 at 18:16:14 from 67.42.27.114

Glad you are back blogging!

From Burt on Thu, Aug 06, 2009 at 19:59:51 from 68.76.197.194

How's the heat in Havasu?

From MarcE on Thu, Aug 06, 2009 at 22:35:31 from 24.155.140.8

Sounds like you're ready for you comeback... I hope the new orthotics work for you.

From Teena on Thu, Aug 06, 2009 at 22:41:57 from 67.177.20.13

Can't wait to hear what the podiastrist has to say!

Keep babying that foot!

You are on your way back ... can't wait!!! :)

From Rhett on Fri, Aug 07, 2009 at 11:53:22 from 74.36.34.147

Burt, I'm sure the heat here as about the same as it is there. Well maybe a few degrees hotter. This morning it was only 78 degrees when I got up. It was almost frigid out. I loved it.

Marc, I'm hopin the comeback has begun. It is going to be a slow process though.

Teena, keep reminding me...slow and steady. I really wanted to run fast this morning, but I keep replaying your advice in my head, slow and steady, and so far I have been good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I little farther and a little faster today! 

3 miles 25:44

I felt no pain until sometime around the end of the second mile when I decided to add a little incline to the TM.  After about 30 seconds of that I quickly adjusted it back to zero incline and no more pain for the rest of the run.

I saw the podiatrist this morning.  He thinks I have some knotted up scar tissue in the spot where I have some discomfort.  It is a different spot from where I had my last cortizone shot, so he gave me another right into that little lump on my heal and told me to keep up the frozen bottle massaging.  I got my new orthotics.  I have to wait until Monday to try and run in them since I got the shot.  They felt pretty good just standing and walking in them though.  I'll try wearing them over the weekend and then Monday morning I'll go for another run.  I can't wait!  It will be almost as exciting as Christmas morning.

Cumulus Miles: 3.00
Comments
From Andy on Fri, Aug 07, 2009 at 12:09:11 from 199.190.170.28

Glad to see that things are really coming along.

From RivertonPaul on Fri, Aug 07, 2009 at 14:19:27 from 67.42.27.114

I, too, am glad things are moving the right direction.

From DonGardinero on Fri, Aug 07, 2009 at 14:31:03 from 75.162.162.184

I'm really excited for you. Yeah, you gotta love how orthotics feel. I can't even wear normal insoles anymore.

From Smooth on Fri, Aug 07, 2009 at 16:08:51 from 71.36.83.20

YAY!!! That's GREAT NEWS!!! I'm so happy you are running again!!! Christmas in August is pretty COOL!!! You have been so patient. Have a sweet run on Monday!!! :)

From Kathie on Fri, Aug 07, 2009 at 17:37:23 from 207.155.176.10

I am with the rest of the group and very happy about the improvement! Post early on Monday we will all be waiting to see how it went.

From DonGardinero on Fri, Aug 07, 2009 at 21:45:01 from 152.216.7.5

It's nice to see you posting again, Rhett!!!

From Teena on Sat, Aug 08, 2009 at 12:08:24 from 67.177.20.13

I can feel your excitement!!!

Yahoo Baby!!!

I'll bet Doone is happy to have the true Rhett back!!! :)

Funny how running can bring that special spark back ...

Very nice!!!! :)

From timp on Sat, Aug 08, 2009 at 16:51:41 from 68.166.26.108

great news!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did some elliptical work this morning with my new orthotics to try and break them in before I run in them. They felt good. Then I did some core work. My foot is feeling pretty good today. I sure hope I have a good run on Monday.

Comments
From RivertonPaul on Sat, Aug 08, 2009 at 23:25:40 from 75.169.7.229

Good luck on Monday.

From Teena on Sat, Aug 08, 2009 at 23:56:02 from 67.177.20.13

Nice! I am so excited to see how things go for you on Monday!!! :)

From Smooth on Sun, Aug 09, 2009 at 00:09:08 from 71.36.65.206

So happy that the orthotics felt good. Hope the Monday run goes well for ya!

From Kathie on Sun, Aug 09, 2009 at 11:53:16 from 207.155.176.10

I am crossing my fingers for a great Monday run...like I said before post early please!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I actually felt like a real runner today for the first time since Boston.  I really wanted to run outside, but I convinced myself that the TM would be easier on my foot and allow me to regulate my speed better.  I did 4 miles in 33:35.  I had no pain or tightness during the run.  I really wanted to go faster and farther, but I'm trying to be smart.  I think I will just do easy runs, slowly building up my milage for the next month or 2 before I start getting back into speed work and tempo runs. 

I'm not out of the woods yet though.  I did the frozen bottle massage after my run, and that still hurts pretty good, but at least I ran pain free.  Yea!!!

SpeedStar 2 Miles: 4.00
Comments
From Teena on Mon, Aug 10, 2009 at 12:32:24 from 67.177.20.13

Okay ... I am being totally serious here ... I just jumped out of my chair, did a pump in the air and hollered, "Yes!!!!" My kids are wondering what I am so excited about!!

AWESOME AWESOME AWESOME!!!!

You rock!!!! I am so so so happy for you!

From RivertonPaul on Mon, Aug 10, 2009 at 12:49:54 from 67.42.27.114

Very cool that things are feeling good.

From Smooth on Mon, Aug 10, 2009 at 15:04:55 from 71.36.77.96

YAY! YAY! YAY! YAY! for the 4 painfree miles. WooHoo! WooHoo! WooHoo! WooHoo! for being smart and patient! So very happy for you! :)

From Andy on Mon, Aug 10, 2009 at 15:44:51 from 159.212.71.25

That's great news.

From JohnnyV on Mon, Aug 10, 2009 at 16:17:21 from 204.124.13.151

Great job. Continue to be smart.

From Kathie on Mon, Aug 10, 2009 at 16:31:49 from 207.155.176.10

All Right Rhett!!!! You are so smart I am sure you will be back to your old speedy self in no time at all.

From Rhett on Mon, Aug 10, 2009 at 16:40:35 from 74.36.34.147

Thanks everyone. It was a kind of a sureal feeling, just motoring along without that nagging pain with each step. I'd forgotten what it was like to run without pain. I kept waiting for it to flair up, but it never did. I just hope it stays this way.

From DonGardinero on Mon, Aug 10, 2009 at 19:44:22 from 152.216.7.5

VERY awesome, Rhett!!! I'm excited for you.

From timp on Mon, Aug 10, 2009 at 21:29:30 from 129.188.33.26

awesome news, Rhett - excellent

From Kimmy on Tue, Aug 11, 2009 at 10:25:14 from 71.37.75.245

So glad you are getting better. I have told your story to so many of my friends. They are totally amazed you ran boston with your injury.

I know in no time we will be reading those amazing times from you again.

From Teena on Tue, Aug 11, 2009 at 13:02:55 from 67.177.20.13

How does your foot feel today?

From Rhett on Tue, Aug 11, 2009 at 16:10:32 from 74.32.218.69

Thanks Kimmy

Teena, feeling great just busy this morning so no time to post.

From Smooth on Tue, Aug 11, 2009 at 16:32:05 from 71.35.210.115

Glad to hear you're feeling great. Can't wait to hear how your day goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training, heavy lower body, light upper body.  I lifted so hard I got nauseas.  For some reason that happens to me when I lift too hard.  I was thinking about doing some slow TM running after lifting, but I felt too sick so I did 30 mins eliptical.  By the end of the 30 minutes I felt fine.  My foot feels great today as long as I'm not massaging it.  I don't know what to think about that, but I'm grateful to walk and run painfree.

Comments
From Kathie on Tue, Aug 11, 2009 at 17:30:39 from 207.155.176.10

Wow you really must have lifted hard! I have never been at puke level when lifting. I may have to try that...or not!

PAIN FREE sound go great!

From Smooth on Tue, Aug 11, 2009 at 18:50:39 from 71.35.210.115

Seriously, lifting at puke zone?!!! WOW, you're a machine!!!

That's what we want to hear...PAINFREE walking and running! SO EXCITED for you!

From DonGardinero on Tue, Aug 11, 2009 at 20:47:47 from 152.216.7.5

LOL...I know that feeling from lifting. I used to do that a lot when I was younger. How are the new orthotics workin' out?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 more miles a litte faster, no pain or discomfort.

31:53

SpeedStar 2 Miles: 4.00
Comments
From RivertonPaul on Wed, Aug 12, 2009 at 12:01:29 from 67.42.27.114

Nice patience. Way to go.

From DonGardinero on Wed, Aug 12, 2009 at 12:02:41 from 75.162.160.11

Great job. You're getting faster and faster.

From Teena on Wed, Aug 12, 2009 at 13:00:04 from 67.177.20.13

Sub 8s baby!!!

Nice!

Don't overdo anything with the increases! Stay pain free!

(I am so so so happy.)

From Kimmy on Wed, Aug 12, 2009 at 14:55:43 from 65.48.64.14

YEA!!!! love to hear the NO PAIN thing.

From Burt on Wed, Aug 12, 2009 at 15:48:46 from 68.76.197.194

No pain no gain. Push it harder.

From Burt on Wed, Aug 12, 2009 at 15:48:53 from 68.76.197.194

Just kidding.

From Smooth on Wed, Aug 12, 2009 at 16:03:57 from 71.36.86.177

SWEET! Four painfree sub-8 miles!!! SO HAPPY for you!

From timp on Wed, Aug 12, 2009 at 18:30:54 from 129.188.33.27

great!

From Kathie on Wed, Aug 12, 2009 at 18:32:45 from 207.155.176.10

NICE!!!! love to hear you are pain free and faster!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

More weight training.  Heavy upper, light lower body. 

30 minutes eliptical

I can't believe how much better I feel after just a few runs.  I'm feeling like my old self again.  Tomorrow I think I'll do a nice easy 6 miles.  I can't wait.

Comments
From Kimmy on Thu, Aug 13, 2009 at 17:06:37 from 71.37.75.245

I am so happy to hear that you are feeling better. Nothing makes you day better than feeling great on your run!!!!

From DonGardinero on Thu, Aug 13, 2009 at 17:10:00 from 75.162.164.187

Rhett, I'm glad you are feeling good again. You were right, though, it is hard to post when you're not running. LOL

When you had runner's knee, what did you do to get rid of it?

From Rhett on Thu, Aug 13, 2009 at 18:18:08 from 74.32.218.69

Dale, unfortuantely it mostly just takes time. My understanding is that it is inflamation caused by the patella bone not tracking properly. I did leg extensions to stregthen my quads, wore the knee strap under the knee cap when running, and took a lot of glucossamine/chondroitin.

From Smooth on Thu, Aug 13, 2009 at 21:31:00 from 71.36.84.38

So happy you're feeling like your old running self again! Oh, nice buff building!

From Burt on Thu, Aug 13, 2009 at 22:18:07 from 98.167.151.26

Got get 'em tiger!

From RivertonPaul on Fri, Aug 14, 2009 at 11:33:50 from 67.42.27.114

Go shoot some penalty kicks, too.

From Rhett on Fri, Aug 14, 2009 at 13:28:43 from 74.32.218.69

Paul, I'd love to go out and play some soccer, just can't find anyone to play with around here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

TM 1% incline.  6 EZ miles  45:39

Felt good although I can tell I haven't run much over the last 4 months.

SpeedStar 2 Miles: 6.00
Comments
From Burt on Fri, Aug 14, 2009 at 12:59:04 from 68.76.197.194

Sub 8 for 6? Not too shabby.

From RivertonPaul on Fri, Aug 14, 2009 at 14:19:07 from 67.42.27.114

Burt, we both know Rhett was on another planet level before he got hurt.

From DonGardinero on Fri, Aug 14, 2009 at 16:12:50 from 75.162.182.200

Awesome!!! Things are finally coming together for you.

From Smooth on Fri, Aug 14, 2009 at 18:00:24 from 71.36.65.191

NICE to see you running easy! Soon the weather will be cooler and you'll LOVE running outside again! YAY!

From Teena on Fri, Aug 14, 2009 at 22:11:29 from 209.105.190.155

Rhett --

You are so stinkin' cool!!

Very nicely played!

Hey, will you do me a favor and check out Kelli's blog? Maybe she has already talked to you, but if she hasn't ... she could really use your help/advice/encouragement, etc.

Thanks!

You are amazing!

From timp on Sat, Aug 15, 2009 at 14:18:23 from 66.167.50.146

dude - don't complain about running 6 miles at 7:30+ pace after that long of a layoff :)

if those are really easy miles, then I don't think you've lost much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did some core work and then got on the Gauntlet. It is a stair machine where there are stairs that go around like a TM. I did it for 20 mins. That was plenty. Then I did 10 mins on the elliptical to cool down.

Comments
From Kathie on Sat, Aug 15, 2009 at 23:28:48 from 207.155.176.10

Is it like a stair Master? Those are a great work out. I have not done that it a while...I might need to add it to next weeks workout.

From Burt on Sat, Aug 15, 2009 at 23:51:52 from 98.167.151.26

The name alone sounds intimidating.

From DonGardinero on Sun, Aug 16, 2009 at 03:25:19 from 75.162.164.128

Nice job, Rhett. I bet that was quite a workout. Could you feel your heart pounding in your chest?

From Kelli on Sun, Aug 16, 2009 at 18:04:21 from 71.219.64.200

Sounds like a pretty successful week! I am going to keep dropping by and hope your positive attitude and smart running will rub off on me!

From Teena on Sun, Aug 16, 2009 at 22:39:27 from 67.177.20.13

The gauntlet??? Sounds super scary!!! Did they ever get your arc trainer fixed!!!

Yes, Kelli ... keep dropping by. Rhett is completely AWESOME!!!

Btw, nice job on the workout Rhett!!! I told Ryan today on our drive home that if we ever have another girl ... WHICH WE WILL NOT ... that I would name her Doone. We were passing the Sand Dunes in Idaho some where ... made me think of your wife. Coolest name EVER!!! (Maybe I can talk one of my children into naming one of my grandchildren Doone!!)

From Rhett on Mon, Aug 17, 2009 at 12:47:39 from 74.41.249.102

Teena, you are too kind. And I will let Doone know that you think her name is cool. That will put a smile on her face. And, no they never fixed the arc trainer properly. It makes a horrible clunking sound when you do it with any intesity.

Kathie, the best way to describe it is a treadmill with steps. I can tell it worked, because my calfs were sore this morning on my run.

Kelli, it helps to have someone else go through and injury with you. We can help each other I'm sure.

From Kelli on Mon, Aug 17, 2009 at 16:46:36 from 71.219.64.200

My podiatrist advised against the cortizone shot (but said he would do it if I wanted). With the lack of improvement I was seeing he felt like I need to go to physical therapy. They believe the problem stems from a very weak ankle. Do you know what a pain it is to do ankle exercises????

Anyway, I am bagging the half this weekend, and I will take one more week off from running. That will give ma e month to try to get my stamina back for St George. I am sure my time will be slower than it could have been, but i already got my BQ this year so I am okay. (I say this now, but I will be back to crying and whining tomorrow I am sure.)

Now, to get my husband that BQ so we can go to Boston together, with Teena and whoever else shows up! Ya comin again?

From Rhett on Mon, Aug 17, 2009 at 18:50:46 from 74.32.218.69

Kelli, since you are already BQ'd you are very smart to just keep doing the PT. If you got the shot and things got worse you may not be able to train for Boston. Good luck to your hubby on the BQ. Yes I'll be there with the whole gang. I re-BQ'd in Boston last year. It was so much fun last year even with the bum foot. Due to my injury, Boston will be my next marathon. I hope my wife will be joining me this year...as a spectator. Then someday as a racer.

From Kelli on Mon, Aug 17, 2009 at 18:53:22 from 71.219.64.200

Well, Teena and Smooth's husbands are spectators and mine may be as well (not that I think he won't get his BQ, but ya never know!!!) I will run St George, I will!!!!!! It just may not be a good race. And Boston is just for fun, so I do not care so much about the training, as long as I can run it!

Thanks for the help and for lifting my spirits!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

TM 1% incline, 6 miles EZ  47:00
My calfs were sore from doing the stair climber machine on Saturday, but the run felt pretty easy. 

SpeedStar 2 Miles: 6.00
Comments
From Kathie on Mon, Aug 17, 2009 at 13:02:00 from 207.155.176.10

Six miles! No foot pain! Happy Happy runner!

From DonGardinero on Mon, Aug 17, 2009 at 13:16:34 from 75.162.100.126

Very awesome!!! I wish I could run an EZ 6 miles in 47 minutes. lol

From Teena on Mon, Aug 17, 2009 at 13:20:50 from 67.177.20.13

So so so sweet!!! :)

From Smooth on Mon, Aug 17, 2009 at 13:22:39 from 70.56.102.171

Hey, you're running in the 7 paces now and with NO pain! YAY!!! Those calfs must be getting buff!

From Burt on Mon, Aug 17, 2009 at 14:36:20 from 68.76.197.194

Not as buff as mine Smooth.

From timp on Mon, Aug 17, 2009 at 15:52:22 from 129.188.33.26

longest run in a while, eh?

From RivertonPaul on Mon, Aug 17, 2009 at 17:17:59 from 67.42.27.118

Nice job.

From Huans32 on Tue, Aug 18, 2009 at 08:22:23 from 138.64.2.76

Right on. 6 miles is 6 miles. Your making it back alright. Nice and easy and you will get there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training, heavy lower body, light upper body.

20 minutes on the gauntlet...almost died, sweated like a pig...I know pigs don't sweat.

15 minute cool down on eliptical

I felt like I worked pretty hard this morning.  I've got that total body burn thing going still a few hours later.

Comments
From Smooth on Tue, Aug 18, 2009 at 13:44:16 from 71.32.239.100

Total body burn thing!!! VERY COOL!!! AWESOME pig-sweating-workout! Pigs don't sweat? They just stink? I LOVE a good sweat, it feels so cleansing! AWESOME JOB today!

From Kathie on Tue, Aug 18, 2009 at 13:54:00 from 207.155.176.10

Nice work Rhett! Total body burn and still feeling it a few hours later, you really did work hard.

From JohnnyV on Tue, Aug 18, 2009 at 14:14:01 from 204.124.13.151

Nice job. Good to see you are coming back.

From DonGardinero on Tue, Aug 18, 2009 at 14:39:30 from 75.162.177.51

Great job, Rhett. I sweat like a pig all the time. lol

From Huans32 on Tue, Aug 18, 2009 at 14:49:49 from 138.64.2.76

Keep up the awesome xtraining. Your going to come back stronger then ever.

From Teena on Tue, Aug 18, 2009 at 18:04:32 from 67.177.20.13

"Total Body Burn"

Sounds like a best-seller to me!!!

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Another 6 on the TM at 1% incline. I did the first 5 easy. HR stayed in the 150s then did the last one at 7 min pace. HR went into the low 170s by the end, but I still felt strong and relaxed.

Total run 6 miles 45:58

Felt good today. Still no foot pain. I really would love to ramp up the milage, but I'm going to try and keep it to just 3 runs a week at least for a few more weeks. Keep reminding me to do that. It is so tempting to run too much.

SpeedStar 2 Miles: 6.00
Comments
From Burt on Wed, Aug 19, 2009 at 12:18:08 from 68.76.197.194

Nice 7:40 pace.

From RivertonPaul on Wed, Aug 19, 2009 at 12:39:01 from 67.42.27.114

Be patient. You are looking so good.

From Andy on Wed, Aug 19, 2009 at 12:46:27 from 159.212.71.200

Careful Paul, he's married. Great run, Rhett.

From RivertonPaul on Wed, Aug 19, 2009 at 12:48:19 from 67.42.27.114

Andy, but Rhett is so irresistible.

From RivertonPaul on Wed, Aug 19, 2009 at 12:48:35 from 67.42.27.114

And he plays soccer.

From DonGardinero on Wed, Aug 19, 2009 at 15:59:54 from 75.162.162.208

Very nice, Rhett. I'm slowing ramping up the miles, too. Friday I will do 5. I'm going to slowly increase my speed each week, too, so I can get back to where I was before this hit me.

From Rhett on Wed, Aug 19, 2009 at 16:30:51 from 74.32.218.69

Oh Paul, you made me blush. :)

From Teena on Thu, Aug 20, 2009 at 00:44:10 from 67.177.20.13

I am laughing so hard right now. You boys crack me up!! Seriously -- can't stop laughing!!!

On a serious note ... very great news there Rhett!!! You know what to do ... continue being smart!!!

Very nicely done today!

From Smooth on Thu, Aug 20, 2009 at 00:48:03 from 70.56.101.54

3 days a week! There, I reminded you! VERY AWESOME run today! SO HAPPY you're coming along MARVELOUSLY!!!

You boys are hilarious! TOO FUNNY!!!!

From timp on Thu, Aug 20, 2009 at 08:47:28 from 129.188.33.27

great run Rhett!

From Kelli on Thu, Aug 20, 2009 at 14:06:51 from 71.219.64.200

Glad to hear about the foot! Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training.    Heavy Upper body, light lower body.

20 minutes on the never ending rotating stairs.  I'm getting better at it, up to level 16 on the speed interval setting.  Then a 5 minute cool down on the eliptical.  Had to hurry and hit the showers so I wouldn't be late to work.

Comments
From Smooth on Thu, Aug 20, 2009 at 12:11:17 from 70.56.101.54

YAY!!! Another successful Xtrain workout! Can't wait to see the guns and the buff legs. Good boy sticking with 3 running days a week! What an outstanding athlete!!!!

From DonGardinero on Thu, Aug 20, 2009 at 12:40:46 from 75.162.161.62

Very nice job, Rhett. Next thing you know, you'll be entering one of those races where you climb the stairs to the top of a skyscraper.

From MarcE on Thu, Aug 20, 2009 at 13:55:16 from 24.155.140.8

Looks like your foot is finally coming back to its normal self. Way to go!

From Teena on Thu, Aug 20, 2009 at 14:36:23 from 67.177.20.13

I definitely need to get back to the strength training!

You are doing so so so awesome!!!

Love it!!!!

(When are you and Doone going to come and run a race together over in our neck of the woods?)

From RivertonPaul on Thu, Aug 20, 2009 at 15:46:35 from 67.42.27.114

Nice job at general fitness.

From Rhett on Thu, Aug 20, 2009 at 19:07:42 from 74.32.218.69

Dale, I don't think I would ever do one of those sky scraper races. I think I might die doing that.

Teena, Doone is doing a 1/2 in Pocatello ID over Labor Day. I'm trying to convince her to run a full with me next fall (2010) in UT, but she still thinks tht is too far.

From Kathie on Thu, Aug 20, 2009 at 19:12:25 from 207.155.176.10

Nice workout Rhett...you will soon be the "Stair Master"

From Teena on Thu, Aug 20, 2009 at 19:26:41 from 67.177.20.13

Rhett, that is probably the half that I am debating on. Still trying to decide whether to run Spanish Fork or the Pocatello Half (my friend Lowell is in charge of the Poky races). Very cool! :)

Tell Doone "good luck." And you will have to give us a race report for her ... we are all cheering her on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I had to write the final draft of my talk for tomorrow so I had to take my run outside today.  I haven't run outside for months.  I always write the final draft of my talks while running outside.  It is amazing how much more readily the thoughts flow during a nice good long run.  It took two drafts, but I finally got it right where I want it and am happy with the talk.  My run on the other had was not quite as easy.  I'd forgotten what it was like to run up those steep hills.  Before Boston, I was scampering up those hills like a deer.  Now I'm more like the litte train that barely could.

8 miles 1:07:43

Here is the "I'm an idiot" part of the report.  I was only going 8 miles so I figured I didn't need to take my fuel belt even though it was 91 degrees when I left and 96 when I got home.  That was a big mistake.  I did take a page out of Fly's book and stop at a park and wet my shirt around mile 5.  I did learn what my sweat rate with just over an hour of running in those conditions is since I didn't drink anything and I weighed myself right before the run.  I lost 7 lbs during the run.  So I guess it is like 112 onces per hour.  That's a lot.  I don't think I can drink that much.

And the "Interesting Fact" part of my report.  If you have the Garmin 405 and you let it sit for a few months without charging it, you loose all the memory, settings, history, etc.  and have to reprogram it before your run.  I spent about 10 -15 minutes getting it ready for my run this morning.  Next time I take an extended leave from running I'll charge my Garmin every few weeks.

SpeedStar 2 Miles: 8.00
Comments
From Kathie on Fri, Aug 21, 2009 at 13:08:44 from 207.155.176.10

Wow that is a lot of sweat, do you think it was because it was so hot?

What is the topic for your talk, and where are you giving it on a Saturday?

From DonGardinero on Fri, Aug 21, 2009 at 13:53:27 from 75.162.101.70

WOW, Rhett, multi-tasking while running in the heat and getting dehydrated. Amazing!!! That is a LOT of water loss. Did your foot behave during and after the run? Great job, except for not taking any fluids. LOL

From Kimmy on Fri, Aug 21, 2009 at 14:40:47 from 71.38.229.92

Nice job Rhett...I love to plan my lessons on long runs. So...how is the foot feeling?

Thanks for the info on the garmine...but knock on wood I hope I never have to have a long stretch where I don't charge my garmin

From Rhett on Fri, Aug 21, 2009 at 15:04:38 from 74.32.218.69

Kathie, it is hot and I think I may sweat more than your average Joe. When I'm marathon training in the summer it is not uncommon for me to loose more than 10 lbs on a long run even with drinking a ton. I have to talk in stake conference tomorrow, but Doone has to talk in the General Session on Sunday. :) I think I got the better end of that on. Topic--Rescuing Souls

Dale, my foot felt fine. No troubles at all. I'll be sticking with 3 days a week for a while and cross training also.

Kimmy, foot still feels good. I'm trying to do all the ice massages and wear my orthotics a lot and all the other stuff I'm supposed to do. I hope it still feels good when the cortisone wears off.

From Teena on Fri, Aug 21, 2009 at 15:10:57 from 67.177.20.13

8 miles!!! AWESOME AWESOME AWESOME!!

According to my Physiology Prof. your body sweats more according to your fitness level ... and the sweat is more dilute! You must be in awesome shape!!!

Yes ... you got very lucky!! I had to speak in the Saturday night session of Stake Conference when a GA was there ... but that beats speaking on the Sunday session for sure!!!

Good luck to you both! Wish I could hear both of your talks.

From Burt on Fri, Aug 21, 2009 at 16:41:19 from 68.76.197.194

Rhett - better you than me for giving a talk in Stake Conference. Nice sweating. I was down to 192 after my 12-mile run this week, but now I'm back up to 199!

From timp on Mon, Aug 24, 2009 at 11:12:34 from 129.188.33.25

man - I thought I sweat a lot :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

It was only 74 degrees when I awoke this morning, so I had to do another outside run.  I decided to do the same 8 mile run I did on Fri.  While running I realized this would be a good way to test RW's heat and pace theory.  I tried to run at the same effort level I did Friday, which I would say was at the hard end of Easy.  I ended up averaging 22 secs per mile faster when the temp was 20 degrees cooler.  There were other factors as well though.  I took water with me today and I ate before I ran today.  Friday I had no water, almost died, and I ran without eating before hand.  So while I was a bit faster in the cooler temp. (but not nearly as fast as RW's predictions) there were also other factors that helped me be faster.

8 hilly miles  1:04:55

SpeedStar 2 Miles: 8.00
Comments
From Burt on Mon, Aug 24, 2009 at 12:41:20 from 68.76.197.194

Super job!

From DonGardinero on Mon, Aug 24, 2009 at 14:06:27 from 75.162.177.101

Awesome!!! How much different was the weight loss after this run compared to Friday's run?

From RivertonPaul on Mon, Aug 24, 2009 at 17:35:49 from 67.42.27.114

Nice to disprove Runners World over-generalization.

From Smooth on Mon, Aug 24, 2009 at 19:34:49 from 71.36.70.24

AWESOME job and testing the RW theory in particular! 8 miles already! YES! SWEET!!!!!

From Kathie on Mon, Aug 24, 2009 at 23:46:34 from 207.155.176.10

Nice to see you running again Rhett!

From Teena on Tue, Aug 25, 2009 at 00:03:29 from 67.177.20.13

I love seeing you enter miles!!

Nice job.

How did the talks go? Did you already comment on that?

From Huans32 on Tue, Aug 25, 2009 at 08:44:52 from 138.64.2.76

Great job on the strong recovery. Your looking good. I can sure see the difference with the temps this morning on my run. Verses running them when it is 20-30 degrees hotter in the evening. Glad to see your recovering and back to running.

From Rhett on Tue, Aug 25, 2009 at 14:54:49 from 74.32.212.114

Dale, I only lost 2 lbs on this run compared to the 7 lbs (if I remember correctly) on Friday.

Teena, Doone gave a fabulous talk. Every time I see a member of the church the rave to me how great it was. Mine went well too.

Thanks everyone else. It is great to be a runner again. I'm amazed at how much more I get accomplished every day when I take some time to run.

From fly on the Wall on Tue, Aug 25, 2009 at 19:12:31 from 168.179.215.242

8 miles and no mention of "foot" or "pain" :)

My casual observation is that the heat seems to be a bigger factor the faster I try to run. That is recovery pace isn't as slowed as tempos and intervals. And of course the longer I run the more I feel the heat until I get to a point where my body just slows itself way, way down. I presume this is some sort of nervous system defense strategy trying to avoid heat stroke.

Intuitively I also expect heats slowing effect is non linear. That is a 55 to 85 increase will not slow you down as much as an 85 to 115 increase.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

weight training.  Heavy lower body, light upper body

25 minutes of speed intervals on the gauntlet. 

10 min cool down eliptical

Comments
From Smooth on Tue, Aug 25, 2009 at 15:02:31 from 71.32.235.5

NICE Xtrain as always. You must be getting stronger by the day. GOOD JOB!!!

From Kathie on Tue, Aug 25, 2009 at 15:08:43 from 207.155.176.10

Love the Cross training!

From fly on the Wall on Wed, Aug 26, 2009 at 15:36:34 from 168.179.215.242

Rhett, I just read your comment on Riverton Paul's blog. I expect a race report on your coach vs. soccer team relay. Sounds crazy and fun.

From Rhett on Wed, Aug 26, 2009 at 15:52:56 from 74.32.212.114

The race won't be until the last practice of the season, but I will post it as a race report. I don't like my chances this year. Hopefully we will only have like half the team show up at that practice. I am undefeated so far though.

From Teena on Wed, Aug 26, 2009 at 19:18:19 from 67.177.20.13

I just love that name ... The Gauntlet!

Nice.

From fly on the Wall on Thu, Aug 27, 2009 at 11:21:02 from 168.179.215.242

Ever heard of the Man vs. Horse Marathon? It is just what you think and 2 or 3 times a man has won!

http://en.wikipedia.org/wiki/Man_versus_Horse_Marathon

From Rhett on Thu, Aug 27, 2009 at 14:43:22 from 74.42.169.243

OK Fly let's sign up for the Man vs Horse Marathon.

From fly on the Wall on Thu, Aug 27, 2009 at 17:10:35 from 168.179.215.242

I'm there. I just need to find a rich uncle to donate enough frequent flyer miles for 4 round trip tickets to the UK. :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I decided that my foot was finally well enough to play some hoops, so I went up to the church and played with the guys for 2 1/2 hours last night. It was mostly good, but at one point, I made a cut and pop, I think I rupture a little more of my PF tendon. It hurt real bad for a few seconds and then the pain eased to a 2/10 for the rest of the night. I was really worried that I would not be able to walk this morning. I went home and ice massaged the foot real well. When I woke up this morning, to my suprise my foot felt almost perfect, just a very slight twinge that doesn't even register on the pain scale. I decide I better take today off running though just to be safe.

Comments
From RivertonPaul on Wed, Aug 26, 2009 at 17:02:22 from 67.42.27.114

Glad you are doing stuff, but be careful.

From Burt on Wed, Aug 26, 2009 at 17:07:01 from 68.76.197.194

I love basketball, but I always get hurt doing it. Or I break my glasses.

From Rhett on Wed, Aug 26, 2009 at 17:16:09 from 74.32.212.114

I like anything that involves broken glasses. :)

From Huans32 on Wed, Aug 26, 2009 at 18:15:00 from 138.64.2.76

Hope you didnt reinjury it again. That would really set you back. Glad you were able to play some hoop though. Does it seem like your jump shot has gone flat like mine has since I started running??

From Kathie on Wed, Aug 26, 2009 at 19:05:35 from 207.155.176.10

Are you kidding me! Hoops during the running season you are crazy...especially ward ball.

From Kimmy on Wed, Aug 26, 2009 at 19:32:35 from 65.48.64.14

Hey Kathie....I played hoops during running season. I had to school the neighbor boy and teach him a 42 year old lady could beat him.

I do have to agree...I would lay off the "Church Ball" that's not real basketball. That's a war that starts with a pray :)

From timp on Wed, Aug 26, 2009 at 22:01:42 from 68.166.26.151

don't scare us, man! :)

From MarcE on Wed, Aug 26, 2009 at 22:28:42 from 24.155.140.8

RHEEETTTTTTTT! What are you doing? Take care of yourself (wasn't that you that liked to play soccer right before a big marathon, too??):)

From Smooth on Wed, Aug 26, 2009 at 23:28:10 from 71.36.82.218

Kimmy, you're so funny!

Rhett, stay out of trouble, will ya?

From Rhett on Thu, Aug 27, 2009 at 12:42:57 from 74.42.169.243

Mark, my jump shot has always been flat.

Kathie, when is it not running season. I have no races coming up, so I gotta live life.

Kimmy, yeah Church Ball is usually like that, but ours is not organized church ball, so there aren't any brawls and we don't start with a prayer. We're just out there having fun, but very competitively.

Tim, I was super scared when it first popped. Feeling good today though.

Marc, I'm just living life and having fun. If I'm always worried about getting hurt, then I'll miss out on a lot of fun. That being said, the time I played the soccer match in a very competative league 2 weeks before Boston was DUMB, DUMB, DUMB!

Smooth, I'm trying to stay out of trouble. Thanks for the reminder.

From MarcE on Thu, Aug 27, 2009 at 22:36:50 from 24.155.140.8

Hey Rhett, thanks for the reminder that running is just part of the full experience of life....sometimes I get so focused on a single race, that I start to fail to see the joy of everything else that life has to offer. Thanks, I needed that! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I got outside and ran again this morning. I started off really easy testing my foot out. It felt pretty good to my delight. There was just a slight discomfort there, but nothing much. I gradually picked up the pace. I pushed it hardest on mile 5 (7:04). That mile took more out of me than it should have. Then I eased in with a final mile of 7:28.

Total Run 6 miles 47:11 AP 7:52

Comments
From Smooth on Thu, Aug 27, 2009 at 11:18:50 from 71.36.82.218

Happy to hear that the church ball didn't do any damage. NICE run and GREAT pace!!! You're getting closer to your former speedy self.

From DonGardinero on Thu, Aug 27, 2009 at 11:43:47 from 75.162.189.14

You'll be back to your old speedy self in no time. In my mind you already are. LOL

Glad the foot is ok.

From Kathie on Thu, Aug 27, 2009 at 11:56:53 from 207.155.176.10

Nice to see you racking up so many pain free miles! I still think you were crazy to play church ball!

From RivertonPaul on Thu, Aug 27, 2009 at 13:41:42 from 67.42.27.114

Well done.

From timp on Fri, Aug 28, 2009 at 13:25:50 from 129.188.33.25

good job -

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training:  Heavy upper body, Light lower body

20 minutes of never ending stair climbing on speed interval setting

No time for cool down.  Had to get to hit the showers and get to work.

Comments
From Kelli on Fri, Aug 28, 2009 at 12:53:00 from 71.219.64.200

Have a great day at work! Everyone will appreciate that you skipped the cool down to shower!!!

From Kathie on Fri, Aug 28, 2009 at 13:17:40 from 207.155.176.10

Nice work Rhett...Do you think the stairs are helping or just maintaining your training level? I am just wondering if I should add them in, just not sure where.

From Rhett on Fri, Aug 28, 2009 at 13:36:50 from 74.42.169.243

Kimmy, come on my sweat is like perfume. LOL

Kathie, I am only running 3 days a week right now as I build back up. I found that the stair machine made me work much harder than the eliptical, so I am doing that. You on the other hand are in the end of a marathon training phase. DON'T CHANGE ANYTHING!!!

From DonGardinero on Fri, Aug 28, 2009 at 13:48:42 from 75.162.166.44

20 minutes on stairs would kill me!!! Nicely done, Rhett. Speaking of showers, I need one. My daughter just told me I stink. After I ran, I immediately went to doing some work on the truck. LOL

From Rhett on Fri, Aug 28, 2009 at 13:53:47 from 74.42.169.243

Ooops I wrote Kimmy, sorry I meant Kelli. All these K names are messing with my mind.

From Smooth on Fri, Aug 28, 2009 at 13:53:48 from 71.32.233.155

LOVE your training plan. Keep it up! Have a great weekend.

From Teena on Fri, Aug 28, 2009 at 17:16:01 from 67.177.20.13

Nice Rhett!!!!!

I think I might go to running 3 times a week (possibly 4) on a permanant basis!!!

From DonGardinero on Fri, Aug 28, 2009 at 19:45:43 from 152.216.7.5

I'm seriously considering only running 3 or 4 days per week from now on, too. I feel so much better for each run after having a day off. Good, quality runs ROCK!!!

From Kimmy on Sat, Aug 29, 2009 at 21:10:41 from 75.169.125.90

I have thought of buying a stair stepper for my basement. Maybe Santa will bring me one....I have 4 months to talk him to it :)

From Kelli on Sun, Aug 30, 2009 at 18:45:07 from 71.219.64.200

Just checking to see what you did Saturday. Maybe you slept in, or you were hiding from the paparazzi?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I planned on 10 but slept in so only had time for 6. Good thing since I was really slow and my legs felt terrible.

I spent the day with Cade, my 5 y.o. son, in Phoenix at a water park. He sure had a lot more energy by the end of the day than I did.

SpeedStar 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Another tough day. My legs still felt heavy and it was in the 90's already when I took off this morning. I decided to keep it to 6 miles. It's a good thing, because at the end of the last mile, my foot really tightened up. I am rolling it with the frozen bottle as I post this, but I don't like how it feels.

Total: 6 very slow miles

SpeedStar 2 Miles: 6.00
Comments
From Smooth on Mon, Aug 31, 2009 at 12:06:58 from 71.36.80.74

That 90's is wicked HOT!!!! Are you sticking w/ running 3 days a week? Hope that foot behaves! Take it easy! Have a great week!

From Huans32 on Mon, Aug 31, 2009 at 12:38:25 from 138.64.2.76

Way to keep it slow when your building up. When I was recovering from my foot injury ealier this year. I would just do short 3-4 miles during the week and tried to build up some bigger miles only on weekends. Just to keep it going the right way. Hope it starts feeling better man. It must be very fustrating.

From timp on Mon, Aug 31, 2009 at 15:27:19 from 129.188.33.25

my fingers are crossed...

From DonGardinero on Mon, Aug 31, 2009 at 23:48:57 from 152.216.7.5

Hope the foot feels ok tomorrow....Or even right now. LOL

From Kathie on Tue, Sep 01, 2009 at 11:56:27 from 207.155.176.10

So how is your foot today? Are you going to use the stair master today?

From Rhett on Tue, Sep 01, 2009 at 12:10:25 from 74.42.169.243

Dale, Kathie,

Foot is not great today. It is a little depressing. I was going to do the stairs today, but with the foot pain stayed with the eliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My foot did not improve with a good night's rest. It is still pretty sore today. I ice rolled it as forcefully as pain would allow this morning and that helped some. I lifted at the gym, heavey upper and light lower body. Then I stuck with some elliptical work so I wouldn't put any more stress on the PF tendon. I'm a little bummed today about the state of my foot. I'm hoping a few days off from running will help.

Comments
From Burt on Tue, Sep 01, 2009 at 12:21:17 from 68.76.197.194

Bad news.

From DonGardinero on Tue, Sep 01, 2009 at 12:51:20 from 75.162.160.124

Dang, Rhett, you were starting to get better. I feel your furstration.

From Kelli on Tue, Sep 01, 2009 at 13:38:09 from 71.219.64.200

I am so sorry, dang feet!

Have you tired rolling with a Coke (or sprite) bottle? They have all of those bumps at the bottom and provide a more massaging type of ice therapy. I do tons of calf stretches before, during, and after running. Those stretches seem to really get the arch of my foot.

I have been using KT Tape (that you get free at all the races). You can buy it at Sports Authority. Here is a link to how to apply it for PF: http://www.kttape.com/PlantarFasciitis.asp

The PT did tape me up with very non flexible tape really tight one day and I noticed it helped a ton, but I do not know how to do it on my own and it was pretty uncomfortable.

Good luck!!!

You

From Rhett on Tue, Sep 01, 2009 at 15:13:34 from 74.42.169.243

Thanks for the info Kelli. I think I do need to stretch my calfs more. I think I'm going to get some of that tape and try it out. Do you leave it on for a few days or only put it on when you are running? That is a good idea on using a bottle with more ridges too. I'll try that.

From RivertonPaul on Tue, Sep 01, 2009 at 15:23:49 from 67.42.27.114

Sorry to hear about the foot. :(

From Smooth on Tue, Sep 01, 2009 at 15:28:57 from 71.36.80.74

I'm sorry to hear about this set-back. How long has it been since the cortisone shot? I hope the taping and all that icing and stretching helps. Hang in there. You're taking care of that foot so well. Hoping for a better tomorrow!

From Huans32 on Tue, Sep 01, 2009 at 16:43:50 from 138.64.2.76

Hang in there man. It will get better with time. I do know how your feeling and hope it will be feeling better soon. Keep up the xtraining and when your foot is ready you will be too.

From Teena on Tue, Sep 01, 2009 at 18:23:44 from 67.177.20.13

I'm so sorry.

I'm keeping my fingers crossed that you will be feeling so so so much better in the morning!!! :)

From Kelli on Tue, Sep 01, 2009 at 21:32:33 from 71.219.64.200

I am a major wimp, so I take it off. I can not sleep with it on. BUT they say it will stay on for up to 5 days, even with showering. So, if you do not mind it, wear it!! I did wear it for a few days ALL day and noticed a difference.

GOOD LUCK! Anything that will strengthen your calf will help, so get some rock solid calves!!!

From Kathie on Wed, Sep 02, 2009 at 12:57:58 from 207.155.176.10

Oh Rhett so sorry...I hope Kelli's tip helps you out!

From Rhett on Wed, Sep 02, 2009 at 13:29:48 from 74.41.249.102

Kelli, thanks for the advice. I had to order the KT tape, since no one in Havasu carries it. It won't be here for a couple weeks. :( I swithced my frozen bottle to one with ridges and that seems to massage the foot better. I guess I start working on the calfs more than I already do and see if that helps. Thanks again. And good luck with your foot.

From Kelli on Wed, Sep 02, 2009 at 14:27:15 from 71.219.64.200

I am obviously not an expert, so I can only tell you what I have been told. But, you do a bunch of stretching, too, right? Like ALWAYS stretch your foot a ton before you get out of bed in the morning (or get up from a nap on the couch). And stretching the arch on the stairs several times a day is a must, but do not stretch to pain, stretch too JUST before pain!

From Teena on Wed, Sep 02, 2009 at 16:09:01 from 67.177.20.13

How about today? Any improvement?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I took yesterday off to allow the foot to recover some.  Today was supposed to be one of my 3 running days for the week, but I decided to give the foot a break and did the stairs for 30 minutes instead followed by 20 minutes ellipical.  I think I may stay with the stairs and elliptical for a bit before I try running again.  I'll just wait and see how it is feeling.

Comments
From DonGardinero on Thu, Sep 03, 2009 at 14:02:36 from 75.162.103.215

Good idea, Rhett. You're being very smart with your foot.

From Smooth on Thu, Sep 03, 2009 at 14:05:18 from 71.32.233.94

WAY to play it safe and give the foot more time. NICE stairs and ellip. Keep the Xtrain going! Hope the foot behaves soon!

From timp on Thu, Sep 03, 2009 at 14:15:00 from 129.188.33.25

good idea- you'll be back at it soon this time.

From Teena on Thu, Sep 03, 2009 at 14:17:47 from 67.177.20.13

You really are smart Rhett!!!

Here's to a happy foot!

From Kathie on Thu, Sep 03, 2009 at 14:40:49 from 207.155.176.10

Smart thinking you will come back stronger than ever.

From Kimmy on Fri, Sep 04, 2009 at 11:25:42 from 71.38.229.92

Way to take it easy...I know it is probably hard...but it will be the best in the long "run" :)

From Teena on Sat, Sep 05, 2009 at 17:45:12 from 67.177.20.13

Just checking in to see how you are doing.

From MarcE on Sat, Sep 05, 2009 at 18:32:36 from 99.163.101.40

Good idea to take it easy. I'm sorry to hear about the foot tightness. I bummed for you.

From Kelli on Sat, Sep 05, 2009 at 19:31:12 from 71.219.97.42

It is Saturday, how goes it?

From DonGardinero on Mon, Sep 07, 2009 at 02:16:39 from 75.162.164.28

How's it goin', Rhett? Hope your foot is feeling better.

From Kathie on Tue, Sep 08, 2009 at 15:26:14 from 207.155.176.10

So what is up Rhett how are you doing?

From Kelli on Tue, Sep 08, 2009 at 17:10:36 from 71.219.97.42

I raced yesterday without the tape and I can now tell you that, YES, the tape really does seem to help.

From Smooth on Tue, Sep 08, 2009 at 17:13:46 from 71.36.81.201

How ya doing?

From Teena on Tue, Sep 08, 2009 at 23:12:06 from 67.177.20.13

Rhett - I'm with Smooth ... how are you??? It's been a week!

From Rhett on Wed, Sep 09, 2009 at 12:22:01 from 74.41.249.102

Hi everyone. I'm still alive and not running. I just haven't been in the mood to post anything since I haven't run for a while. I've been staying strong with my weight lifting, stair climbing, and eliptical work. My KT tape should arrive any day now. I'm waiting for that before I try to run again. Kelli, I hope it works for me as well as it does for you. I hope everyone had a great Labor Day Weekend. I had a blast just being with my family.

From Smooth on Wed, Sep 09, 2009 at 17:31:07 from 71.36.82.61

Happy to hear you had a great weekend with the fam. and you're working hard at xtraining. No need to rush the running especially when your next big dance is not till April. Hope the K tape works too.

From Teena on Wed, Sep 09, 2009 at 17:41:34 from 67.177.20.13

Smooth is right. Hang in there Rhett!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm done sulking.  I look forward to catching up on all your blogs.

1 hour climbing stairs today.  Kicked my butt.

I forgot to report on Doone's 1/2 marathon in Pocatello over the weekend.  It was her 2nd half.  Her goal was to go under 2 hours.  She finished in 1:59:46.  I was very proud of her.  I think she has her sights on a big improvement at the Havasu Half in April-- a much easier course and here much closer to sea level where she is used to training.

Comments
From Smooth on Thu, Sep 10, 2009 at 16:09:43 from 70.56.100.187

WOOHOO!!! CONGRATULATIONS to Doone for crushing her goal. I heard that Pocatello course is a tough one. My friend (Teena's as well) Lowell tried to talk me into running that one.

Glad you got a kick-butt workout in! Keep it up and stay positive.

Please tell Doone I am so proud of her and congrats from me!

From Kathie on Thu, Sep 10, 2009 at 16:26:43 from 207.155.176.10

Yea for Doone!!!!! I am so proud of her and I am sure you are too.

(I am also happy you are done sulking although I don't blame you.)

From RivertonPaul on Thu, Sep 10, 2009 at 17:28:44 from 67.42.27.114

Well done on the half for Doone. Nice hour on the stair climber. You are an animal.

From MarcE on Thu, Sep 10, 2009 at 23:03:55 from 24.155.140.8

Wow, sub 2:00 on her second one! Congrats!!!! I see a Boston qualifier in her future...

From Teena on Thu, Sep 10, 2009 at 23:17:41 from 67.177.20.13

YES DOONE!!!! That is INCREDIBLE!!! I can't stop smiling. I hope she felt like a rockstar ... and that you spoiled her rotten afterwards!!! Very cool wife you have!!

Keep at it Rhett!!! What's the alternative??? You are great! We will all party come April when we are all together in Boston healthy and ready to go!!! :)

From Huans32 on Fri, Sep 11, 2009 at 09:01:27 from 138.64.2.76

WOOT WOOT!!! Hit her goal and then some very nice. Glad to hear you still hitting it hard. How is the PF feeling??

From DonGardinero on Fri, Sep 11, 2009 at 12:27:27 from 75.162.178.26

Congratulations to Doone!!! That is way cool. Glad you're done sulking. LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lifted weights today.

I was doing some lat pull downs and had just finished my last set to failure, when a friend walks up to me hands me this bracelet says to put it on on do some more.  I said I'm spent and can't do another, but he urged me to try so I did.  I whipped out 10 more and stopped before failure in amazement.  It was the Power-Balance bracelet.  Have any of you heard of it?  I'm going to order me one I think.  He had me do a couple other things with the bracelet on and with them off.  My balance and flexibility with hugely improved with it on.  It was truely amazing, like magic.  I don't know how it works, but I tell you it did something to me.  I wonder if it will help with running???

Comments
From RivertonPaul on Fri, Sep 11, 2009 at 14:37:10 from 67.42.27.114

Very interesting -- black magic, perhaps. :)

From Teena on Fri, Sep 11, 2009 at 15:01:42 from 67.177.20.13

Do you think they make a power-balance lower body cast (flexible of course)???? I'm in!

From Smooth on Fri, Sep 11, 2009 at 15:06:47 from 71.36.85.212

Bracelet? Interesting!

From Rhett on Fri, Sep 11, 2009 at 15:11:58 from 74.32.218.117

I swear it was the weirdest thing ever. It made me feel kind of like I do before a race when I all carb loaded and rested with lots of energy. If your interested go to their web sight at powerbalance.net and read there testimonials. A few of them are from runners.

From Burt on Fri, Sep 11, 2009 at 16:48:46 from 68.76.197.194

Exactly Paul. A satanic tool, like a Ouija board.

From Kathie on Fri, Sep 11, 2009 at 16:56:26 from 207.155.176.10

Interesting?!?!

From DonGardinero on Sat, Sep 12, 2009 at 02:21:41 from 75.162.185.159

Mighty peculiar. I'm gonna check it out. I've never even hear of that.

From MarcE on Sat, Sep 12, 2009 at 12:11:18 from 24.155.140.8

If it works for you, go for it! (Unfortunately, my sceptic side will prevent me from ever trying it). Even if it is all mental, it might be worth it!

From Teena on Sat, Sep 12, 2009 at 13:49:39 from 67.177.20.13

Looked the bracelet stuff up, but all the cute pendants are out of stock! :(

My hubby had to put a No Soliciting sign are door because I would buy everything! It is hard to say "no" to people who say that they are selling stuff to earn money for college, etc. :)

From DonGardinero on Sat, Sep 12, 2009 at 21:04:16 from 75.162.103.165

That's so funny, Teena!!! I put a no soliciting sing on our door because Amy can't ever say no when the sales people come knockin'

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Stairs 20 minutes

speed intervals 20/10  1:20 intervals.

20 min eliptical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Stairs 30 minutes,  level 14

eliptical 5 min

Comments
From Smooth on Mon, Sep 14, 2009 at 17:04:08 from 71.32.238.75

Level 14?!!! Sounds hard. Doing AWESOME with the Xtrain! Keep it up!

From jeffc on Wed, Sep 16, 2009 at 14:51:05 from 167.207.128.101

Great to see you back Rhett! Looks like the foot is getting stronger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training AM

 

Snuck out a lunch time to climb some stairs--speed intervals for 20 minutes then 25 min eliptical.

Comments
From timp on Tue, Sep 15, 2009 at 12:12:33 from 129.188.33.26

rock on Rhett!

From Smooth on Tue, Sep 15, 2009 at 17:56:19 from 71.36.76.147

AWESOME! Keep it up! BTW, did you get to eat lunch?

From Kathie on Tue, Sep 15, 2009 at 17:58:57 from 207.155.176.10

Speed intervals as in running or on the elliptical?

From Rhett on Tue, Sep 15, 2009 at 18:19:27 from 74.32.218.117

Smooth, I had a quick bite to eat when I got back to the office.

Kathie, I set the stair machine on speed intervals fast enought that I have to run up the stairs for 1:20 then walk for 1:20 recovery, repeat for 20 minutes. For some reason I can run up the stairs without hurting my foot, but can't run normally without hurting my foot.

From RivertonPaul on Tue, Sep 15, 2009 at 19:01:24 from 67.42.27.114

Those stairs can be an incredible work out. I'm lad they are easier on the foot.

From Teena on Tue, Sep 15, 2009 at 23:07:11 from 67.177.20.13

You are ALL-AROUND tough!!!!

Way to go Rocky!

From Huans32 on Wed, Sep 16, 2009 at 09:26:36 from 138.64.2.76

Very nice job. How is the foot feeling man?? Your staying in great shape.

From Huans32 on Thu, Sep 17, 2009 at 12:59:31 from 138.64.2.76

How is everything going Rhett?? Busy busy??

From Rhett on Thu, Sep 17, 2009 at 13:32:05 from 74.32.218.117

Mark, thanks for asking. Yes, I've just been super busy lately so have not been on the blog as much. My foot is feeling pretty good, but I haven't run for a few weeks. My KT tape arrived today, so I'll probably try to get in a short run tomorrow after my weight training. I really hope it helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

One hour climbing stairs today.  The last 10 minutes were tough.  According to the machine it was an equivalent workout to running 8.36 miles.  I don't know how they figure that though.

My KT tape finally arrived today!!!!  I'm going to tape up tonight and try it out on a run tomorrow.  Looks like I may have to shave my lower right leg to avoid hair ripping.

Comments
From Huans32 on Thu, Sep 17, 2009 at 13:49:45 from 138.64.2.76

Very sweet!!! Hopefully with your tape. You will be able to start running again. My wife picked some up the other day to use on her achillies. She hasn't tried it out yet. But I sure hope it will work for you guys.

From Teena on Thu, Sep 17, 2009 at 16:58:58 from 67.177.20.13

Shave all your legs ... think of how much more aerodynamic you will be!!! :)

Good luck with the tape!

I hope it works out for you.

From MarcE on Thu, Sep 17, 2009 at 21:47:54 from 24.155.140.8

I hope the tape works for you!

Use your wife's razor..but don't tell her...they just love that! ;)

From DonGardinero on Thu, Sep 17, 2009 at 22:58:55 from 152.216.7.5

Let us know how it works out with the tape.

From Smooth on Thu, Sep 17, 2009 at 23:06:04 from 97.117.81.161

Yeah, what Teena said! What color is your KTape? Can't wait to hear how your run go tomorrow!

From Burt on Fri, Sep 18, 2009 at 00:52:24 from 98.167.151.26

I personally know that Rhett shaves his legs already. Don't let him fool you.

From Kathie on Fri, Sep 18, 2009 at 13:47:14 from 63.248.105.188

I hope the tape works let us know soon!

From Rhett on Fri, Sep 18, 2009 at 13:52:46 from 74.32.218.117

Have you been checking out my legs Burt?

Marc, the first thing my wife said when she found out I was going to shave my leg was "don't use my razor!"

Smooth, Teena, I took like 10 minutes just to shave the lower 3rd of 1 leg. No way I'm spending an hour or longer to shave all of both legs. I do like how smooth it feels though. :)

Dale, the tape seems to be working it's magic, just like advertised.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lifted weights pretty hard this morning then did 3 EZ miles on the TM at 1% incline-- 23:56

The KT tape seems to work so far.  I had no pain or discomfort.  I put it on last night and guess I'll leave it on for 5 days like the packaging says.  Tally thinks I look "odd" with one leg partially shaven.  She's probably right.

I'm heading up to Provo after lunch today.  I have tickets to the big football game tomorrow night.  Should be fun.  Go Cougs!!!!

SpeedStar 2 Miles: 3.00
Comments
From DonGardinero on Fri, Sep 18, 2009 at 15:42:56 from 75.162.168.65

3 easy in 23:56, huh? If that's easy, what time would you finish if it were a hard run? 17:00? LOL. Amazing!!! Have fun at the big game.

From Huans32 on Fri, Sep 18, 2009 at 16:24:00 from 138.64.2.76

WOOT WOOT!!! That is awesome that the KTape is working for you. And was able to knock out some miles.

GO COUGARS!!!!!

From Teena on Fri, Sep 18, 2009 at 18:45:09 from 67.177.20.13

AWESOME AWESOME AWESOME!!!

I so want Smooth's skin ... she never has to shave!!!!

It'd only take you a long time to shave both legs the first time ... then it's just maintenance!! :)

So happy about the no pain! A huge congrats!

From Smooth on Fri, Sep 18, 2009 at 18:55:35 from 97.117.81.161

YAY for the no pain 3 miles!!! So glad the KTape is working for ya!

I don't have any comment on the shaving. Never have a need to...my Chinese genes give me SMOOTH limbs. :) But I think it's good to be bilaterally even, you don't want one leg to be more aerodynamic than the other, do you? :)

Have a GREAT weekend!

From Kathie on Sat, Sep 19, 2009 at 13:08:14 from 63.248.105.188

Nice run Rhett! I wish we were going to this game but we are going next week

Go Cougars!!!!!

From timp on Sat, Sep 19, 2009 at 16:20:31 from 68.166.26.201

good new -- :)

From Rhett on Sun, Sep 20, 2009 at 22:09:03 from 74.32.223.209

As you all know by now, the game was miserable, but I had a great guys weekend golfing, eating, watching football, and just being with friends. I'm still not "bilaterally even" as Smooth put it. Tally is trying to convince me to do both legs all the way up, but Doone isn't quite so sure about it. My foot feels great and I'm looking forward to a little longer run tomorrow morning.

From Smooth on Sun, Sep 20, 2009 at 22:46:46 from 97.117.81.161

Glad you had a fun weekend. Too bad, so sad for the Cougs! Hope your longer run goes off well tomorrow. I still vote for shav'em both. But Doone should have the final say...you're HER property!

From Huans32 on Mon, Sep 21, 2009 at 12:08:11 from 138.64.2.76

Patiently waiting to hear how the run went Mon morning. Hope all is well bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I ran 5 EZ miles on the TM at 1% incline in 40:00 this morning.  Felt great.  No foot pain.  I was thinking about a 6th mile, but decided not to press my luck.  I'm trying to decide if I should wear my orthotics with my foot taped or not.  I wore them this morning, but I may try to run without them Wednesday.  I felt like my old self running without pain today.  I hope it lasts this time.

SpeedStar 2 Miles: 5.00
Comments
From Huans32 on Mon, Sep 21, 2009 at 16:06:39 from 138.64.2.76

WOOT WOOT WOOT. 5 miles at a 8:00 is awesome. And no pain. OH YEAH@!!! That is great news. Way to play it smart and hit 5 instead of 6. Nice and easy come back bro.

From timp on Mon, Sep 21, 2009 at 16:28:47 from 129.188.33.25

yeah awesome news - nice and easy

From Kathie on Tue, Sep 22, 2009 at 11:59:21 from 63.248.105.188

Nice Rhett...so do you think the tape is helping that much...if so I may tape my whole body before St. George!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training followed by 20 minutes stair speed intervals--2.9 mile running equivalent.

My foot still feels good, but I'm having a hard time making my tape jobs last more than a couple days.  According to the packaging, each tape job should last five days.  I do think it is making a difference though.

Comments
From Huans32 on Tue, Sep 22, 2009 at 13:33:57 from 138.64.2.76

Yeah Kristi's only lasted a day. Once it got wet it was off. Must be good for 5 days depending on where you wear it. Good job on the xtraining.

From Smooth on Tue, Sep 22, 2009 at 17:11:44 from 97.117.81.161

Mine lasted 3 days max and they were on my knee. I can't imagine it lasting that long on the feet. It helps to dry it thoroughly before putting on clothing (in your case, socks and shoes).

Nice Xtrain workout as always!

From Kelli on Tue, Sep 22, 2009 at 18:31:12 from 71.219.96.151

My tape jobs only last a day. I would tell you not to wear lotion, that will help, but I am guessing that you probably do not slather the stuff on like I do. i am so glad it is helping you----so glad!!!! I have read so much crap about this darn PF and MANY people claim the orthotics and specialized shoes are what is damaging our feet and making PF so prevalent. So, because I am cheap and do not want to pay for orthotics, I am going to believe that theory and keep going without them.

Okay, so the big question----does it kill like crazy to pull the tape off with hairy legs?????

Oh, I just thought of something---RAD says she warms the tape up with a heating pad right after applying it and it makes it stick longer. Maybe try that???

GOOD LUCK! If you need more, please let me pick it up for you and mail it to you, it will be much cheaper!

From RivertonPaul on Tue, Sep 22, 2009 at 18:36:29 from 67.42.27.114

Glad the foot is doing better. Keep patient.

From Rhett on Tue, Sep 22, 2009 at 18:41:15 from 74.32.218.117

Kelli,

I shaved my leg up to how high the tape goes. I apply alchol before putting it on so that I won't have any oils on my legs. I may try the heating pad thing. Smooth's advice about making sure it is dry before I put on socks will probably also help. The local Big 5 here orders it for me and does not charge me shipping, so it is only $12.99, so when I start getting a little low I'll just have them order me some more. Thanks for the offer though.

From Kelli on Tue, Sep 22, 2009 at 18:51:46 from 71.219.96.151

I am so glad to hear that you are not ripping the hairs off of your leg. OUCH. But I do wish I could get the stuff to last longer than 2 days.

$12.99 is the cost here, so perfect! They charge too much on the website.

From Teena on Tue, Sep 22, 2009 at 20:15:12 from 67.177.20.13

SWEET!!!

I haven't been on the blog much and so was so excited to see you running without pain!!! Yes!!!

Okay ... about the tape ... I ran into one of my PTs at Target just the other day. I told him the same thing ... my tape comes loose by the end of each run. He said there is a spray that he is going to order for me that makes it last MUCH MUCH longer. Have no idea what it will cost, I forgot to ask. But I will let you know when I get it!

Seriously ... GREAT NEWS in regards to your runs!!! Keep running smart. There is no rush!! (Remind me of that when SGM is over, okay?)

So happy for you!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

I took the kids to the gym tonight while Doone was at mutual and snuck in a 6 mile TM run at 1% incline. I ran the first 4 at an easy 8 min pace then gradually sped up and did mile 5 in 7:15 then mile 6 in 6:30. It felt good to let the legs run a bit. It's been a while. I had a few seconds of foot tightness during the last mile but nothing that lasted and and now my foot feels fine. I didn't wear my orthotics, just used the KT tape. I hope I am closing the door on this miserable injury.

Total run 6 miles 45:45

SpeedStar 2 Miles: 6.00
Comments
From DonGardinero on Wed, Sep 23, 2009 at 23:35:43 from 152.216.7.5

Nice job, Rhett!!!! You are still way too fast.

From Rhett on Wed, Sep 23, 2009 at 23:46:44 from 216.67.220.235

Thanks Dale, have a great night.

From Huans32 on Thu, Sep 24, 2009 at 08:47:33 from 138.64.2.76

Very nice run bro. Your doing awesome with your recovery. Keep it nice and easy bro with coming back. You are doing awesome. I sure hope to see you at Boston this year. Maybe even ealier if you do the series again. Look at that those last 2 miles. OH YEAH!!!!

From Teena on Thu, Sep 24, 2009 at 12:49:45 from 67.177.20.13

WOW!!!

Okay ... every time I see you in the 6s I get nervous!!! BE CAREFUL!!! No rush ... but I know what you mean ... sometimes it just feels good to let it all go!

How does your foot feel today?

From Huans32 on Thu, Sep 24, 2009 at 12:55:20 from 138.64.2.76

LOL its kind of funny how the few of us coming off of injuries are so worried about being so carefull for everyone else. And how when its us we sometimes completely forget it and push the limits every chance we get. Its good to see your feeling better though Rhett. I really am looking forward to our next race together. (Hopefully at Boston):)

From Teena on Thu, Sep 24, 2009 at 13:03:04 from 67.177.20.13

What are you talking about Mark!!!???

I KNOW you are NOT talking about me!!!!

:) :) :)

From Teena on Thu, Sep 24, 2009 at 13:04:20 from 67.177.20.13

(Although, I do think it does have a lot to do with that we have a ton more confidence in others than we do ourselves. For example, I know that Rhett can come back and reach top speeds with no problem, because he is so fit and talented ... and yet, when it comes to me I know that I need all the help and workouts that I can get.)

From Huans32 on Thu, Sep 24, 2009 at 14:06:47 from 138.64.2.76

Oh I wasn't meaning just you. I am sure the 3 of us are all the same way. More so since we are either injuried and coming back or recovering or just recovered. I wouldn't have said as much if I hadn't gotten injuried ealier this year.

From Smooth on Thu, Sep 24, 2009 at 15:46:58 from 97.117.81.161

Rhett ~ GREAT NEWS! SO HAPPY you let the legs run a bit and no pain on the foot. Steady does it. There's plenty of time. Sounds like the KT tape is working for ya.

From Rhett on Thu, Sep 24, 2009 at 15:55:02 from 74.32.218.117

Mark and Teena, you guys are cracking me up, but I know exactly what you mean. It is easy to say to someone else to take you time, your in great shape, you'll be back to your speedy ole self soon, but it is hard to be patient yourself.

Smooth, yes the KT tape seems to be working so far.

From timp on Thu, Sep 24, 2009 at 16:43:12 from 129.188.33.25

great news again - just don't rush it...

From Huans32 on Thu, Sep 24, 2009 at 16:47:34 from 138.64.2.76

You are doing great though Rhett. Its great to see you coming back and getting in some running. I am glad that with all the xtraining you have done. Has got you already back up to 6 miles and without much pain. Just come back nice and easy. I took basically 3 months to just get my miles back up for Ogden. And then after Ogden was able to work on speed and tempos. And it has worked well for me. I just wished I would of done alot more Xtraining like you and Teena have done. So I wouldn't have to take so many months to get back.

From Kathie on Thu, Sep 24, 2009 at 18:24:44 from 63.248.105.188

6:30 wow! Teena and Mark crack me up too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training followed by 20 minutes stair speed intervals-- running equivalent 2.97 miles

Foot still feels good.  Hopefully I will find time to sqeeze a run in tomorrow.

Comments
From Burt on Fri, Sep 25, 2009 at 16:23:30 from 68.76.197.194

Cool.

From DonGardinero on Sat, Sep 26, 2009 at 12:22:34 from 75.162.186.232

Good luck on your run....If you did one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

I did get my run in this morning, but I am just getting around to blogging it. It has been a busy Saturday.

I ran 6 miles on TM at 1% incline. I did the first 5 easy at 7:30s, then was feeling good and did the 6th at 6:30 which felt pretty good too. No foot pain!!!!!

Total run 6 miles 44:00

SpeedStar 2 Miles: 6.00
Comments
From DonGardinero on Sat, Sep 26, 2009 at 23:46:39 from 75.162.186.232

Excellent news, Rhett!!!!

From Smooth on Sun, Sep 27, 2009 at 00:53:07 from 97.117.91.50

YAY!!! ZERO foot pain and pretty FAST pace! My Sat. was pretty busy, crazy too! So glad to have a rest day, although my Sundays are long...lotsa meetings. Have a great Sabbath, my friend!

From MarcE on Sun, Sep 27, 2009 at 20:50:12 from 24.155.140.8

Nice. Ease into it. Boston is only months away! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I was excited to run this morning after my good run on Saturday, so I hit the TM again at 1% incline, set it at 8.0 (7:30) and started running. After 7 miles I was feeling good and had to convince myself not to increase the speed. I stopped after 8 feeling pretty good.

Total Run 8 miles, 60:00

The "Magic Tape" (as we refer to it in our home) really seems to be working for me. My foot still feels great. This was also day 5 of wearing the same tape job. I think I finally figured out how to make the stuff stick. I took Smooth's advice of making sure it was dry after showering and Kelli's advice of heating it with a hot pad, mixed it together and decided to blow dry it after getting out of the shower. It really helps the stuff get stuck on there tightly. It takes a good 5 minutes though, so I have to plan on some extra getting ready time.

SpeedStar 2 Miles: 8.00
Comments
From timp on Mon, Sep 28, 2009 at 12:24:32 from 129.188.33.26

great run~!

From DonGardinero on Mon, Sep 28, 2009 at 12:33:22 from 75.162.162.132

Nice job, Rhett!!! I'm glad the "magic Tape" is working well for you.

From Kathie on Mon, Sep 28, 2009 at 13:29:39 from 63.248.105.188

Like I said I might just have to tape my whole body with the "magic tape" this week end. Do you think it will work?

So happy to see you running again!

From Burt on Mon, Sep 28, 2009 at 14:00:17 from 68.76.197.194

Yes Kathie. As long as you are using the Ancient Egyptian Pharoah tape, you should be good.

From RivertonPaul on Mon, Sep 28, 2009 at 14:28:55 from 67.42.27.114

So glad it went well. Easy on back.

From Huans32 on Mon, Sep 28, 2009 at 15:36:49 from 138.64.2.76

Very nice job Rhett. Your making a awesome come back. And look at those great miles. Glad the magic tape is working so well for you. I will have to use those same techniques on the wife and her tape. Very nice job really man. Look at BOSTON!!! HE IS BACK!!!

From Rhett on Mon, Sep 28, 2009 at 15:47:00 from 74.32.218.117

Kathie, you don't need any "magic tape", you are a lean, mean, fighting machine and you have prepared properly, so you are ready to go out there and run that perfect race.

From Smooth on Mon, Sep 28, 2009 at 16:06:44 from 97.117.89.13

WooHoo! 8 miles per hour! Day 5 of magic tape! You're on a roll! GREAT JOB! Doing the happy dance for ya! :) :) :)

From MarcE on Mon, Sep 28, 2009 at 23:12:25 from 24.155.140.8

Awesome! I hope I never need the "magic tape", but if I do, I'm glad it works! I'm happy for you, man.

From Kelli on Tue, Sep 29, 2009 at 18:30:01 from 71.219.96.151

I am so glad to read about your successful run!! And even happier that you have figured out how to make the tape stick. It is GREAT stuff!!!! I hope it keeps you healthy and fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

weights followed by 20 mins stair speed intervals

I watched a replay of the Berlin Marathon last night.  I got all jazzed to get back into marathon shape.  I hope my foot cooperates.

Comments
From Huans32 on Tue, Sep 29, 2009 at 16:25:45 from 138.64.2.76

Nice Xtraining Rhett. Dude you foot will come back and you will be back in great shape with all that other work your doing. As for the Berlin Marathon did you watch it on Universal sports?? I love watching all the races on there. And watched the Berlin marathon only twice.:) And just watched the 5th Avenue 1 mile races. Very cool stuff.

From Rhett on Tue, Sep 29, 2009 at 16:43:13 from 74.42.168.199

Mark, yeah I watched it on Universal Sports last night. I love watching all the races, I get so pumped up watching those amzing athletes.

From DonGardinero on Tue, Sep 29, 2009 at 20:58:18 from 152.216.7.5

Hey Rhett, how do you watch those videos on Universal Sports? Every time I try, I can't even find them.

From Rhett on Tue, Sep 29, 2009 at 23:25:06 from 216.67.220.235

Dale, they've added Universal Sports to the Direct TV line up, so I just plop my butt on the couch turn on the TV and go to channel 604 and watch. : )

From DonGardinero on Wed, Sep 30, 2009 at 00:00:11 from 152.216.7.5

Dang, are you serious?!!! I wonder if it's on Dish Network. Probably not. Man, you are lucky!!!

From Huans32 on Wed, Sep 30, 2009 at 08:53:22 from 138.64.2.76

I watch it online. And you can watch anything. I like watching the marathons. Track and field, and the triathlons too. There is alot of the good track and field races with Bolt. They just dont do alot of the marathons.

http://www.universalsports.com/

hit the video tap to get to the good stuff.:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.002.000.000.004.00

I had time during lunch to squeeze in a quick short tempo run, my first tempo run since before Boston! I did 1 warm up 2 fast 1 cool down on TM at 1% incline. 

1 7:30

2 6:30

3 6:00

4 7:30

I was happy to see that I can still run a 6 minute mile without going all out.  

I'm heading to Belize tomorrow morning, so this my last chance to wish all the SGM runners good luck.  I'll be thinking about you all and hopefully reading your reports if I can get my internet to work there.  If not I'll get the reports when I get home.

Comments
From Huans32 on Wed, Sep 30, 2009 at 17:48:55 from 138.64.2.76

Awesome tempo run Rhett. Thanks for the well wishes. Most likely I wont be posting my report till after I get home on Sun.:( Have a great trip to Belize.

From RivertonPaul on Wed, Sep 30, 2009 at 18:17:42 from 67.42.27.114

Stud. Still great fitness.

From Teena on Wed, Sep 30, 2009 at 19:32:03 from 67.177.20.13

AMAZING!!!

See!!!!

Wish you were going to be at SGM ... but even better that you will be at Boston!!!

Have a great trip!!

(Be careful with those 6 minute miles!!!!!!!!)

From DonGardinero on Wed, Sep 30, 2009 at 20:52:34 from 152.216.7.5

Rhett...Have fun in Belize!!!

From MarcE on Wed, Sep 30, 2009 at 21:43:52 from 24.155.140.8

Enjoy Belize! (If I wasn't going to sunny St George, I'd be a little jealous)

From Burt on Fri, Oct 02, 2009 at 20:04:32 from 68.76.197.194

Lucky duck.

From Smooth on Fri, Oct 09, 2009 at 10:04:31 from 174.23.240.142

WOW! Those were NICE tempo miles!

How was Belize!?!

From Rhett on Fri, Oct 09, 2009 at 15:21:29 from 74.42.168.199

Smooth, Belize was great! How come I can't pull up your race report or even your blog. I guess I'll have to cruise over to FF to see your report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 very humid and hot miles run at 3pm in the hottest part of the day, but along the beautiful beaches of Ambergis Caye, Belize.  It was the only run I got in all week accept for all the running after my kids I did.  I actually lost a couple pounds on this vacation.  :)

Belize was wonderful just like last time.  Looks like I may have a chance to go back again next year, but I'm not going to miss SGM again.  I was thinking of you all as you raced.  I did get on line long enough to flip through the race times, but have not read any reports yet. I am so excited to read them all.  Congrats to you all for your great efforts.

Cumulus Miles: 5.00
Comments
From Huans32 on Fri, Oct 09, 2009 at 12:35:44 from 138.64.2.76

Welcome back from your trip. Sounds like you had a great time and even lost pounds. SWEET!! Hope the PF is feeling much much better with some rest.

From RivertonPaul on Fri, Oct 09, 2009 at 15:15:47 from 67.42.27.114

Rhett, had you not been injured, you would have been there right with me. Seriously!

From DonGardinero on Fri, Oct 09, 2009 at 19:04:56 from 75.162.164.143

Welcome back, Rhett!!! Sounds like you had a great time!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.000.000.000.008.00

I needed to get in a run this evening to get myself feeling back to normal after our trip. The kids wanted to go to the gym, so I took them and did a TM run. I set in on the hills setting level 4 which went as high as 3.6% incline and changed incline every minute. I did the first 5 miles at 7.5 (8:00) then mile 6 at 8.6 (7:00) and then back to 7.5 through 60 minutes, which put me at 7.68 miles. I then did a cool down walk to finish out the 8th mile. Accept for the one faster mile the whole run felt very easy and my foot felt good but not perfect.

SpeedStar 2 Miles: 8.00
Comments
From Teena on Sat, Oct 10, 2009 at 10:48:35 from 67.177.20.13

Seriously ... you are too diehard!

Very nice run!

(Just still be careful ... PLEASE!)

From DonGardinero on Sat, Oct 10, 2009 at 14:53:27 from 75.162.97.218

Nice job...Sounds like your recovery is coming along pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

10 minute elliptical warm up

20 minute stairs speed interval level 20 running equivalent 3 miles

1 mile TM cool down

It's time to get serious about training again.

Cumulus Miles: 1.00
Comments
From Teena on Sun, Oct 11, 2009 at 15:30:10 from 67.177.20.13

You've always been serious about training!!! Or have you? Man alive, if you haven't been serious all this time ... I can only imagine what lies ahead!!! Wowzers!

Boston is in 6 months, right? Do you have something planned before that?

I amazed at the variety in your workouts! You are hardcore!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TM hill setting level 4 set at 8.0 (7:30), wanted to go for 1 hour.  After mile 4 I was pushing harder than I should have been for an easy run, so I took it off the hill setting and run flat for the last 4.

Total run 8 miles, 60:00

SpeedStar 2 Miles: 8.00
Comments
From Kathie on Mon, Oct 12, 2009 at 13:33:53 from 63.248.105.188

Nice run are you still using the tape?

From RivertonPaul on Mon, Oct 12, 2009 at 16:16:54 from 67.42.27.114

Well done, keep being patient.

From Rhett on Mon, Oct 12, 2009 at 16:51:49 from 74.42.168.199

Kathie, yep, still using the tape. It seems to help.

Paul, patient I will try to be. Keep reminding me though.

From Teena on Mon, Oct 12, 2009 at 17:03:30 from 67.177.20.13

Rhett!

Awesome and smart run!

Do you think that it would help if I wrapped my entire body in the tape??? :)

From Rhett on Mon, Oct 12, 2009 at 17:07:53 from 74.42.168.199

Kathie asked the same question before SGM, but she was too prepared and not injured at all. She didn't need it, but you Teena, with all your crazy injuries... well, it may do some good. :) :)

Teena, just keep x-training and you will be ready to train properly and injury free for Boston.

From Teena on Mon, Oct 12, 2009 at 17:16:35 from 67.177.20.13

Sorry -- used the account I have been using to put all my pain scales, eating log, etc.

So ... what I was saying is ... could all of the cross training also be contributing to my pain? I keep thinking no, but my legs are thrashed.

From Rhett on Mon, Oct 12, 2009 at 19:07:58 from 74.42.168.199

Teena, yes cross training could hurt you. You need to find some a form of cross training that doesn't hurt and do that. Maybe stay away from any cross training that resemble running for a while, ie. eliptical machines.

From Huans32 on Tue, Oct 13, 2009 at 10:24:36 from 138.64.2.76

Nice and easy. Way to listen to your body man. You will be back to your former self. I didn't do the great xtraining that you have. And it took almost 3 months before I could do anything that resembled what I did pre-injury. Nice and easy bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I decide to try out one of the classes at the gym, so I asked around to find out which one would be a really good work out. I was told to try out the CardioCore class on Tuesday morning at 5:30. I went to the class and it was a pretty good workout, something that would probably benefit me once a week and help mix up my routine a bit. And bonus, I was the only guy in there out of about 30 people. :) If only I had know about these classes back in my single days!

Anyways after class, I did a little extra weight training for areas I didn't think the class hit well, did some extra ab work, did speed intervals on the stairs for 20 minutes, then an easy 8 min mile on the TM for cool down. Overall it was a nice well rounded workout.

Cumulus Miles: 1.00
Comments
From DonGardinero on Tue, Oct 13, 2009 at 11:49:51 from 75.162.188.119

Nice job, Rhett. Sounds like your foot is behaving.

From Burt on Tue, Oct 13, 2009 at 18:58:38 from 68.76.197.194

I like those odds.

From Kathie on Tue, Oct 13, 2009 at 19:52:46 from 63.248.105.188

Nice work out Rhett...Welcome to the wonderful world gym classes.

From Huans32 on Wed, Oct 14, 2009 at 11:09:17 from 138.64.2.76

So you going to do the class again?? Besides the ratio being in your favor.:)

From Rhett on Wed, Oct 14, 2009 at 12:07:05 from 74.41.249.102

Yeah Mark, I think I will make it part of my Tuesday morning routine. It seemed to be a good core workout and made me work pretty hard a few times. It will be nice to have something diffent that mixes up my routine. When all I do is run, I seem to end up getting hurt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.000.007.00

I was excited when I rolled out of bed at 5:15 this morning.  I was planning on attempting my first speed workout in over 6 months.  To keep myself from injury I'm doing all my current running on the TM where I have a bit more cousion and I can keep myself from running too fast.  After setting the TM at my standard 1% incline I warmed up with 2 miles at 8:30 then ran 3 one mile repeats with half mile rest intervals.  I did the repeats at 6:15 which definitely made me work, but did not kill me.  Then I cooled down with 1 easy mile at 8:30.  While I can still feel a twinge in my foot I had to significant discomfort.  I will pay close attention to how it feels the rest of the day and tomorrow though.

Total run 7 miles

SpeedStar 2 Miles: 7.00
Comments
From timp on Wed, Oct 14, 2009 at 12:20:20 from 129.188.33.26

you don't seem to have lost any fitness with all this no running. XTraining is definitely your friend. Great workout!

From Rhett on Wed, Oct 14, 2009 at 12:30:23 from 74.41.249.102

Tim, I have not lost as much as I thought I would with about 6 months off. I am definitely not running 6 sets if 6 min miles with 1 minute rest intervals like I was, but give me a couple months and hopefully I'll be back there.

From timp on Wed, Oct 14, 2009 at 13:12:00 from 129.188.33.26

you'll be there soon I'm sure

From Kathie on Wed, Oct 14, 2009 at 13:23:20 from 63.248.105.188

Wow Rhett, you ran some fast miles for sure today! I am happy to hear the pain is almost gone as well!

From Huans32 on Wed, Oct 14, 2009 at 13:49:35 from 138.64.2.76

Very nice job. Use that old frozen Sprite bottle. Looking awesome bro.

From Teena on Wed, Oct 14, 2009 at 16:18:41 from 67.177.20.13

You must be feeling AWESOME!!!! I am so so so excited for you!

Seriously ... you are FAST!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weight training mostly focusing on lower body and core, some light upper body.  Then 30 min eliptical. 

Comments
From Kathie on Thu, Oct 15, 2009 at 13:02:06 from 63.248.105.188

No class today? Looks like a good cross training day.

From Rhett on Thu, Oct 15, 2009 at 13:52:04 from 74.42.168.199

Kathie, I have to build into it slowly. I think I will only do the class on Tuesdays for a while.

From Teena on Thu, Oct 15, 2009 at 14:08:42 from 67.177.20.13

I want to start doing a class but I am so so so scared! I always get nervous when I try something new. But because of the support of the people on this blog I have tried, aqua jogging, SWIMMING, and the arc trainer!!! For that I will always be grateful!!!

So ... I must have missed it. What class did you start? Did you like it? Was it scary? Did you mess up or did you breeze through?

You are so GREAT!!!!

From Rhett on Thu, Oct 15, 2009 at 14:18:50 from 74.42.168.199

Teena, read my Tuesday post. I did the class and it was fun, but I was the only guy in there so it was a bit intimedating. Luckily there wasn't any dance type moves. It was mostly core training. It was funny. After the class I had 3 different guys come up to me and ask me about it. They all said they had been wanting to try it, but were too nervous since it was all girls.

From Teena on Thu, Oct 15, 2009 at 14:33:54 from 67.177.20.13

Okay ... I am going to totally do it. I need to call the gym and see if I have to bring any of my own equipment. Here is the description of the class I want to take:

Power Pump - Incorporates the science of resistance training through the use of a variable weight barbell. It is the perfect union of muscle and music.

What do you think?

(You are quite brave!)

From Rhett on Thu, Oct 15, 2009 at 18:04:19 from 74.41.249.102

Do it Teena, it'll be fun.

I doubt you need to bring anything accept a water bottle and maybe a hand towel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 very easy miles, TM 1% 7.5 (8:00)

I decide to sign up for a little local 3 mile race for tomorrow, so I wanted to keep it easy tomorrow.  It will be interesting to see what my fitness level is since I haven't done much running over the last 6 months.  It should give me a good idea on how much work I need to get done between now and Jan when I start my real training.  No matter how slow I am, it will be a PR though since I've never raced a 3 mile race. : )

SpeedStar 2 Miles: 6.00
Comments
From timp on Fri, Oct 16, 2009 at 12:09:12 from 129.188.33.25

good run and good luck tomorrow!

From Huans32 on Fri, Oct 16, 2009 at 16:32:06 from 138.64.2.76

Yeah Good luck!! Cant wait to see how you do.

From RivertonPaul on Fri, Oct 16, 2009 at 17:40:28 from 67.42.27.114

Have a great and safe race.

From Kathie on Fri, Oct 16, 2009 at 18:25:12 from 63.248.105.188

Good Luck tomorrow Rhett. I am sure you will be super speedy.

From Kathie on Sat, Oct 17, 2009 at 12:31:57 from 63.248.105.188

Ok how did the race go?

Race: Daytona Fun Run (3 Miles) 00:18:08, Place overall: 4, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.003.000.000.004.00

Today I went to the local 3 mile fun run to test out my foot and my fitness level after about 6 month of little running. It was a nice course run down the parade route right before the parade. We ran one mile downhill then 1 mile back up the same hill then the 3rd mile back down to the finish. I had no idea how I was going to do. We got started and I ran the first mile in 5:50, the second back up the hill in 6:40, and the final back down again in 5:38. My garmin reported the last mile a bit short so I don't know if it was a true 3 miles. Anyways total run was 18:08 so I'll take that considering my current lack of running.

I got 4th overall and 4th in my age group. I had no shot at 1st or 2nd with finishing times of 14:53 and 15:15. I had my sights set on third, but he maintained about a 200 yard gap on me the whole race and I never seemed to close any ground. There is another local race in 2 weeks, a 5K on a much tougher course. I hope to get out there and run around 19:00 if I can get in a little speed work between now and then. My foot only gave me some minimal pain right around the end and my podiatrist was there racing, so I talked to him a bit. He said to come in and have my orthotics adjusted.

SpeedStar 2 Miles: 4.00
Comments
From Teena on Sat, Oct 17, 2009 at 15:26:41 from 67.177.20.13

AWESOME AWESOME AWESOME!!! I am in awe that you can pull something off like that considering the past 6 months! WOW!!! I wish I were you!!! Very nice.

Btw, how do you like your orthotics? Are they hard or soft? I'm thinking about using my custom orthotics again, but they are hard. Maybe I should double check with my podiatrist and see if they still fit properly. It's been about 2 years since I have ran with them. But ... I obviously have some biomechanical issues that might benefit by using them again. Who knows. Everyone has a different opinion about them.

From Rhett on Sat, Oct 17, 2009 at 17:27:45 from 216.67.220.235

Thanks Teena, to answer the orthotics issue... I'm not sure. A few years ago when I had bad plantar faciaitis they really helped me out a lot. I got refit in new ones a few months ago and I'm not sure if they help me or hurt me. Since I started with the KT tape, I haven't been wearing them. I totally get and tend to agree with the idea of running with less support, but some people just need the extra support. My orthotics are hard and I'm wondering if they are inflaming my nerve which I believe is entrapped and causing my pain that is why the podiatrist is going to try and adjust them for me.

From timp on Sun, Oct 18, 2009 at 07:27:15 from 68.164.215.7

excellent race- you didn't lose any fitness it seems! now for some proper trainging and you'll be hitting some scary fast times.

From Burt on Sun, Oct 18, 2009 at 11:46:46 from 98.167.151.26

Great job, Rhett. Did officer Kuch win again?

From RivertonPaul on Sun, Oct 18, 2009 at 12:19:26 from 207.211.82.30

Very nice especially given the limited training. I would also benefit from some speed training and am so impressed with your training last year at this time. Recently I think all your cross training kept your aerobic base.

From Teena on Sun, Oct 18, 2009 at 15:56:57 from 67.177.20.13

Rhett -- But you are still running in them, right?

I'm thinking about going back in and getting re-fitted. Here is my problem: I am always looking for some quick fix. What is wrong with me? Keep me on the straight and narrow, won't you??

:)

Hope you and your family are enjoying the weekend.

From Rhett on Sun, Oct 18, 2009 at 18:22:38 from 216.67.220.235

Burt, Dan Kuch got second. It is kind of funny cause it ticks him off that someone is faster than him. The first place guy is a local kid that has been off at college and runs cross country at the collegiate level.

From Burt on Sun, Oct 18, 2009 at 18:32:36 from 98.167.151.26

Well Dan wants to be an Olympic qualifier, but I think he's got a way to go. And I don't know if all those muscles are going to get him there. That is funny, though. He shouldn't be too mad. Havasu was perennially better than us. I attributed it to superior coaching. Or maybe there's something in the water. Probably the coaching. My best cross country race against them was when I took third place up in Bullhead City against their JV. And one of them still beat me.

From Andy on Sun, Oct 18, 2009 at 21:18:04 from 198.60.114.178

Nice comeback. Doesn't look like you lost too much while you were injured.

From Smooth on Mon, Oct 19, 2009 at 23:15:56 from 174.23.240.142

Rhett!!! WOW!!! I'm SO HAPPY to hear you're back on the "racing saddle" again. That's AWESOME! Bet it felt good to be running FAST again after 6 months of almost zero running and painful foot.

That's a might fast race! Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

TM running 8.0 (7:30) hill setting level 4 (3.6% max) for 1 hour.

Total run 8 miles, 60 minutes

This is the same run I tried last Monday and at mile 4 had to take it off the hills setting and go flat. Today I finished all 8 on the hills and felt pretty good doing it. I think I'm still coming down from my short little race on Saturday. It was so fun to race again even if it was only a 3 mile fun run.

SpeedStar 2 Miles: 8.00
Comments
From Smooth on Mon, Oct 19, 2009 at 23:17:38 from 174.23.240.142

8 miles with hill setting!!!! Looks like you're progressing well!

That was a SWEET race! GOOD LUCK and enjoy the good racing weather and continue improvement! VERY HAPPY for you!

From Huans32 on Tue, Oct 20, 2009 at 08:40:35 from 138.64.2.76

Might I add that race on Sat was a PR!!! Awesome job. And your progressing great man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

CardioCore Class-- They did some stair stepping today.  That was goofy, but the rest of the class was pretty good core work.

Lower body weights

20 minutes stair speed intervals

1 mile TM EZ run for cool down.

SpeedStar Miles: 1.00
Comments
From Burt on Tue, Oct 20, 2009 at 13:27:49 from 68.76.197.194

I need to do more core workouts.

From Teena on Tue, Oct 20, 2009 at 17:39:40 from 67.177.20.13

Nice job Rhett!!! Looks like everything is coming together!! :)

From RivertonPaul on Wed, Oct 21, 2009 at 11:22:17 from 67.42.27.114

Stair stepping is awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.004.000.008.50

TM Mile Repeats  all at 1% incline

2 mile warm up 7.5 (8:00)

4 x 1 mile at 9.6 (6:15) with 1/2 mile recovery jog 5.0

1 mile cool down 7.1 (8:30)

Added one extra mile from last week.  I hope to build to 6 miles, then start shortening recovery then start adding more speed.  Foot only bothered me one time near the end of the first mile.

SpeedStar 2 Miles: 8.50
Comments
From Kathie on Wed, Oct 21, 2009 at 12:59:25 from 63.248.105.188

Wow I con only dream of those speeds! Nice work Rhett!

From timp on Wed, Oct 21, 2009 at 13:11:17 from 129.188.33.25

nice run Rhett

From Teena on Wed, Oct 21, 2009 at 21:33:21 from 67.177.20.13

I think I might be that fast on the bike!!!!! :) :) :)

You are so so so fast!!!

(and cool ... we can't leave the coolness factor out!)

From Smooth on Wed, Oct 21, 2009 at 22:37:48 from 174.23.240.142

WOW! VERY VERY COOL COOL COOL mile repeats!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weights,  more lower body and core than upper.

Elliptical, was running late so only had time for 20 minutes.

Was a nice easy day.  I'm hoping to do a longer, slower run tomorrow may 10 - 12 miles.

Comments
From Kathie on Thu, Oct 22, 2009 at 12:50:55 from 63.248.105.188

Wow 10 miles on a Friday, what are your plans for Saturday?

From Rhett on Thu, Oct 22, 2009 at 14:55:54 from 216.67.218.34

I'm going to be busy Sat. so I'll only have time for some stairs or something. I'm trying to keep my running to just 3 days a week for a while, so Mon, Wed, Fri works.

From Smooth on Fri, Oct 23, 2009 at 01:32:38 from 174.23.240.142

Looks like you have a SMART plan! Awesome getting to double digits for the miles. Hope it turns out as you plan. Can't wait to hear how it goes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

I was excited to do my first longish run for the first time since Boston. I got up early and headed to the gym for a 12 mile TM run. I set it on Random Hills level 2 (max incline 2.2%) 7.5 mph (8:00) and got started. As I ran I just kept feeling better and better. It was one of those days were I felt like I could just keep running at that pace for hours. It all felt very easy. My HR never got higher than the low 140s. I guess all the cross training did keep me in decent shape. I wasn't so sure, but after today I'm feeling pretty good about my fitness level as I ramp up my milage to get ready for Boston training. I just hope my foot continues to cooperate.

SpeedStar 2 Miles: 12.00
Comments
From Andy on Fri, Oct 23, 2009 at 12:16:19 from 199.190.170.29

Great job staying in shape through the injury. I know that if I ever get injured I will not have the dedication to cross train.

From timp on Fri, Oct 23, 2009 at 12:33:01 from 129.188.33.25

good run Rhett - rock on!

From RivertonPaul on Fri, Oct 23, 2009 at 13:10:08 from 67.42.27.114

Great run, looks familiar. :)

From Kathie on Fri, Oct 23, 2009 at 13:24:20 from 63.248.105.188

Oh happy day Rhett!!!! So happy to hear good news!

From Burt on Fri, Oct 23, 2009 at 18:01:05 from 68.76.197.194

Boston? Don't you have to qualify first?

From Smooth on Fri, Oct 23, 2009 at 18:41:32 from 174.23.240.142

YAY!!! SUCH HAPPY NEWS!!! Love to hear that you felt like you could run forever at that pace. All that hard work in xtraining really pays off. You're AWESOME!

Burt! Rhett qualified at SGM'08 AND Boston'09.

From Burt on Fri, Oct 23, 2009 at 18:53:46 from 68.76.197.194

I keep forgetting that you can qualify for Boston at Boston. :)

From MarcE on Fri, Oct 23, 2009 at 22:44:38 from 206.225.68.25

Very inspirational. You're back!!!!

From Teena on Fri, Oct 23, 2009 at 23:39:29 from 67.177.20.13

Glad that you had such an awesome day!!! Seriously ... very very very cool.

Yes, keep that foot happy.

You really have don't remarkably well. (But I am not in the least surprised!)

NICE!!!! :)

From Rhett on Sat, Oct 24, 2009 at 12:03:52 from 173.84.237.139

Andy, Tim, Paul, Kathie, Burt, Smooth and Teena: Thanks for all the positive vibes. It has been a tough 6 months for me, but all of your encouragement helped get me through it. I'm still not totally out of the woods with my foot, but I can see the daylight at the edge of the forest. I just hope "keep that foot happy" as Teena said.

From Rhett on Sat, Oct 24, 2009 at 13:29:42 from 74.42.168.210

And Marc too, and all the bloggers who have encouraged me through my injury, thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It's been an incredibly busy Saturday. I had to be to work at 8 and was slammed all morning. I went straight from work to a baptism of a great man in his 50s who has completely changed in life in the last 2 months, an amazing story and transformation. I was fortunate enough to have the opportunity to help in teaching him and so was asked to give a talk at the baptism. There was a wonderful spirit at the baptism.

I then went straight from the church to the gym and did 30 minutes of stair speed intervals, came home had some lunch, showered, did some chores and now am getting ready to head to a friends house to watch the BYU/TCU game. Go Cougs! Halloween party tonight that I will probably late to. Hopefully my wife won't be too mad, but this is a big game and who would plan a party in the fall without first checking the football schedules????

Comments
From Kathie on Sat, Oct 24, 2009 at 21:38:00 from 63.248.105.188

I hope you went to the party we are getting killed! (typing at half time)

So cool about the baptism.

From Smooth on Sat, Oct 24, 2009 at 23:41:52 from 174.23.240.142

GREAT story about the convert baptism. I'd love to hear the whole story when we get together next time.

WAY to squeeze in a workout.

We watched the Utes game at the Eccles stadium then rushed home to watch the Cougs on the internet feed. TCU made the Cougs looked bad!

From Rhett on Sun, Oct 25, 2009 at 11:36:46 from 74.36.33.222

Yep, Kathie, I was only a little late to the party. I headed over after the 3rd quarter. I can't believe how much better TCU is then the Cougs. Well, hopefully we can at least beat those Utes when the time comes.

Smooth, at least you were at an exciting overtime game. I bet that was fun. Just to give you a little bit of the history of Jim (the guy who got baptized), since meeting the missionaries a couple months ago he has stopped smoking 5 packs a day, joined a gym, lost 100 lbs, read most of the Book of Mormon, and is a completely different person. Amazing.

From DonGardinero on Sun, Oct 25, 2009 at 14:08:48 from 75.162.164.178

Cool story, Rhett. Man, what a busy day you had.

From Teena on Mon, Oct 26, 2009 at 12:31:57 from 155.99.202.144

Sorry that your cougs did not win -- but I won't be sorry when the Utes kick their trash!!! :) :) :)

Busy day there!!

Nice job getting in a workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.808.200.000.000.009.00

I scored a new pair of SpeedStars that I needed to break in this morning. I love running in new shoes.

I warmed up with a really easy .25 miles then set the TM to Hills 3.6% max incline, 8.2mph (7:19) and ran for an hour. Finished with a .55 mile cool down for a full 9 miles. The run felt great! I'm hoping to be able to do it at 9.0 for an hour on the same hill setting by Jan 1.

SpeedStar 2 #2 Miles: 9.00
Comments
From jeffc on Mon, Oct 26, 2009 at 13:59:02 from 167.207.128.101

Wow! I haven't kept up on your blog. Looks like you are well on your way back to full strength. Great job healing up and having the patience to get through it.

From DonGardinero on Mon, Oct 26, 2009 at 14:03:31 from 75.162.100.79

Wow, it looks like you're coming back strong.

From Smooth on Mon, Oct 26, 2009 at 14:44:38 from 174.23.240.142

AWESOME mp and hill run...on a MONDAY to boot! WOW!!! Keep up the good work. Going at 9.0 for an hour on the same hill by Jan 1 is a GREAT goal. I have confidence you will do it! You're so AWESOME!

From Burt on Mon, Oct 26, 2009 at 15:13:15 from 68.76.197.194

Everybody - let me vouch for Rhett's love of new shoes. When I stayed at his house for the Havasu Half, he showed me the shoes he would be running Boston in. They were all packaged up in a tidy little box. I wasn't allowed to touch them, though. LOL. Just messing with ya Rhett.

From Kathie on Mon, Oct 26, 2009 at 16:35:35 from 63.248.105.188

Wow you are doing great Rhett. I am sure you will reach your goal!

From RivertonPaul on Mon, Oct 26, 2009 at 17:20:01 from 67.42.27.114

Strong, strong, strong.

From Kelli on Mon, Oct 26, 2009 at 18:32:07 from 71.219.97.106

NICE WORKOUT!!!! You must be feeling much better, yeah!!!

From Rhett on Mon, Oct 26, 2009 at 18:58:55 from 74.42.168.210

Burt, I do love new shoes about that much. No touching!!! : )

From timp on Mon, Oct 26, 2009 at 20:53:31 from 129.188.33.25

you've got to love new shoes

great goal

From fly on the Wall on Tue, Oct 27, 2009 at 14:53:31 from 168.179.215.132

Impressive workout!

Isn't the weather down there great this time of year? Why aren't you outside?

From Rhett on Tue, Oct 27, 2009 at 16:16:46 from 74.42.168.210

Fly, the weather here is perfect for running outside. It was in the upper 60s this morning. Problem is my foot is still not 100% so I need the extra cushion of the TM and the controlled pace so I don't start running too fast.

From fly on the Wall on Wed, Oct 28, 2009 at 11:50:55 from 168.179.215.132

Ahh... The belt is keeping you at a nice and controlled pace.

You need a training anchor. That is someone to run with who will reel you in and slow you down if you start to speed up and run too fast. It might be tough to find a training anchor who can run as fast as your controlled pace, 7:19 at max incline for an hour- sheesh!

From Rhett on Wed, Oct 28, 2009 at 12:18:23 from 74.41.249.102

Incline was only 3.6% at the highest during the run. No way I could keep up that pace at the TM true max incline.

I was chatting with a couple older guys at the gym. One has a marathon PR of 2:37 and the other ran Boston in 2000 at 2:52. They are both around 50 and now are slower, but still speedy. I think I may start doing some runs with them. They will be perfect "training anchors".

From fly on the Wall on Wed, Oct 28, 2009 at 12:52:20 from 168.179.215.132

3.6% or max... minor detail :)

The RW age graded calc says the 2:37 when young guy could be a 2:55 guy at 50. And the 2:52 at 41 guy could be 3:06 at 50....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I've settled into this Tues morning routine with the CardioCore class followed by lower body weights, ab work, 20 min stair speed intervals, then 1 mile cool down run on the TM, and I like it.  It gives me a day that is completely different from the norm.

Cumulus Miles: 1.00
Comments
From DonGardinero on Tue, Oct 27, 2009 at 12:33:27 from 75.162.189.38

That's awesome. I think I need to mix it up a little.

From RivertonPaul on Tue, Oct 27, 2009 at 12:54:46 from 67.42.27.114

I think the cross training helps prevent injury. Good job.

From Burt on Tue, Oct 27, 2009 at 13:18:27 from 68.76.197.194

I've settled into a Friday routine of doing nothing. I just looked back at my calendar and noticed I haven't logged any miles on a Friday since Aug. 14th.

From Rhett on Tue, Oct 27, 2009 at 16:13:41 from 74.42.168.210

Burt, Aug 14th? That is a lot of Fridays...good for you. Everyone needs a play day.

From Kathie on Tue, Oct 27, 2009 at 19:35:57 from 63.248.105.188

So what is a Cardiocore class? I can't really tell from the name.

Do you run the mile cool down so that you can still put a mile on the blog? It is so hard when I cross train to have a 0 in the miles box when I have worked really hard.

From Huans32 on Wed, Oct 28, 2009 at 08:42:15 from 138.64.2.76

Great job on the xtraining day. Keep up the great work.

From Rhett on Wed, Oct 28, 2009 at 12:10:01 from 74.41.249.102

Kathie, CardiCore is just as the name implies. It mostly focuses on core strengthing. We use dumbells and streght bands and do planks and a stuff like that, but in between she has us getting our heart rate up to work the cardio system. It's a pretty good class. I do the mile cool down after the stairs, because the speed intervalsj on the stairs kicks my butt and has me red-lining. I need the mile run (8:00 pace yestereday) to get my heart rate back down to normal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.005.000.009.00

Mile repeats today at 1% incline!!!  : )

I warmed up for 1 mile at 8:00.

Then 5x1 mile.  First 4 at 6:15.  Last one at 6:05

Half mile recoveries at 12:00 pace

Then cooled down for another mile at 8:00

Run felt great.  I'm excited to go for 6 repeats next week and then start to bring down the speed.

SpeedStar 2 Miles: 9.00
Comments
From Kathie on Wed, Oct 28, 2009 at 12:56:15 from 63.248.105.188

What? "bring down the speed" that is fast as it is! I would love to just watch you on the treadmill, I picture you looking like the cartoons - with your legs all blurry because you are so fast.

From DonGardinero on Wed, Oct 28, 2009 at 14:36:53 from 75.162.169.8

I'd say you are BACK!!! Great job.

From Huans32 on Wed, Oct 28, 2009 at 14:40:36 from 138.64.2.76

Awesome job Rhett. How is your leg turn over at those speeds?? Do you feel you are speeding up your turn over rate more or just lengthing out your strides?

From Mack on Wed, Oct 28, 2009 at 14:44:23 from 71.111.182.118

Great job Rhett. Sounds to me like your injury is gone. D0 you feel 100%?

From timp on Wed, Oct 28, 2009 at 14:57:32 from 129.188.33.26

very nice

From Smooth on Wed, Oct 28, 2009 at 15:03:57 from 174.23.240.142

WOW! AWESOME mile repeats! You'll be doing 5 mm in no time! I'm so EXCITED for you! VERY VERY VERY NICE PROGRESS!!!!

From Rhett on Wed, Oct 28, 2009 at 16:08:55 from 74.42.168.210

Mark, funny you should ask. I counted this morning and it was at 190. When I'm at marathon pace I am usually around 180. I guess that makes sense that it would be faster at a faster pace.

From Teena on Wed, Oct 28, 2009 at 23:55:05 from 67.177.20.13

Who does a warm up mile at an 8:00 pace??? Oh yeah, that's right ... YOU DO!!!

AWESOME run!!!!

From Huans32 on Thu, Oct 29, 2009 at 08:56:11 from 138.64.2.76

LOL that is funny. So what is your MP?? Your right around 7:00 aren't you?? Awesome job man. You really are coming back well. Keep listening to your body and I can't wait to see what you do at Painter's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nice easy day today.  I was suprised how good my legs felt after yesterday's mile repeats and considered doning something harder... for about 3 seconds, and then decided to keep with the easy workout plan.

Full body weights and abs

30 minutes elliptical.

I need more ideas about a costume for my 5k on Sat.  So far on the forum, I've only got the idea to dress as a girl.  I'm just not sure if I'm in touch with my femanine side enough to go there. 

Comments
From DonGardinero on Thu, Oct 29, 2009 at 12:42:23 from 75.162.164.228

Oh come on, Rhett, it would be fun. LOL Yeah, I don't think I could do it, either. I'm not really creative, either, so I don't have anymore suggestions.

From Kathie on Thu, Oct 29, 2009 at 13:04:54 from 63.248.105.188

I just tried to look up some ideas for you, I didn't want to see any kids costumes so I typed in Adult Halloween Costumes BAD IDEA!!!!! People are really gross!

Any way I did think if this one dress in all black with a yellow stripe down your middle, pin a mangled stuffed animal to your self and go as Road Kill.

Another is to pin smarties to some pants and go as a Smarty pants (I know corny)

From timp on Thu, Oct 29, 2009 at 13:29:41 from 129.188.33.27

no ideas for the costume. sorry

Good to build back according to the plan. you'll have plenty of time to over do it in the months approaching Boston.

From Rhett on Thu, Oct 29, 2009 at 13:35:58 from 74.42.168.210

Kathy, I love the road kill idea. I may just try that one out. So should the yellow stripe and stuffed animal be on my back or front.

Oh, and thanks for the warning on not going to the Adult Costumes site.

From Huans32 on Thu, Oct 29, 2009 at 13:47:05 from 138.64.2.76

Yeah that road kill is a great idea for running a race in. I would be having the animal on my back instead of front. So it wouldn't be hitting me in the face or what not.

From Kathie on Thu, Oct 29, 2009 at 14:11:06 from 63.248.105.188

I have only seen it on the front but the back would work just as well.

From Teena on Fri, Oct 30, 2009 at 12:29:48 from 155.99.202.122

Too bad you don't have time to borrow something from RivertonPaul. You two are hilarious!!!!

Make sure to take pics! :)

Also, way to stick with the plan and not push it two days in a row. You are my example ... so make it good!!! :)

From Burt on Fri, Oct 30, 2009 at 12:36:17 from 98.177.216.165

Geez Kathie. Way to take one for the team.

I agree with Teena. Dress up like a 70's dude. I guess Riverton Paul was an 80's dude. Or both?

From RivertonPaul on Fri, Oct 30, 2009 at 13:42:04 from 67.42.27.114

Pull out an old soccer uniform, stud.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I've been looking for a new pair of shoes with more cushion for my longer runs.  I settled on the Addidas Bostons, mostly cause I liked the name.  :)  They also seemed to get good reviews and are not very heavy for a cushioned shoe.  I wore them today and I think I like them.

6 very EZ miles on the TM 1%  at 8:00.  I wanted to keep it easy since I'm racing tomorrow.

What a difference a month makes.   After my first full month of running since March, I am 10 lbs lighter, feel nice and lean like a runner again, have more energy, am happier, and life is sweet.  I sure hope I'm not jinxing myself, but running sure makes my life better and so do my fellow FRBers.

Addidas Bostons Miles: 6.00
Comments
From RivertonPaul on Fri, Oct 30, 2009 at 15:05:52 from 67.42.27.114

I've put on weight. When I don't run as much, I graze on food. You are looking great.

From Kathie on Fri, Oct 30, 2009 at 15:16:07 from 63.248.105.188

Oh this makes me so happy!!! love that you are running but I hate the fact that you can lose 10 pounds in one month!

From RivertonPaul on Fri, Oct 30, 2009 at 15:28:51 from 67.42.27.114

Be Captain Underpants for your costume.

http://shanny.files.wordpress.com/2009/09/cu.jpg

From timp on Fri, Oct 30, 2009 at 15:48:30 from 129.188.33.26

a terribly good price on those shoes here, http://www.holabirdsports.com/m/Running/Running-Shoes_Men/Adidas/p1/043521.htm

From Huans32 on Fri, Oct 30, 2009 at 16:27:42 from 67.182.192.209

Very nicely done Rhett. You have done awesome on your recovery. And to lose 10 lbs that makes it even better.:)

From Rhett on Fri, Oct 30, 2009 at 16:48:48 from 74.42.168.210

Tim, now you tell me. I didn't pay full price though. I got them for $69 and free shipping.

From Teena on Fri, Oct 30, 2009 at 21:45:50 from 67.177.20.13

Hey!!! I have been running in the Adidas Boston Classics for 3 years!! I have seven pairs in my closet right this second. I have added some Mizunos to the mix, however. Love the Bostons though!!!! :) Nice choice!! Hey ... maybe you really do want to be me!!! :)

Running makes a huge difference in all aspects of my life as well!! I need to run!!!!

I love reading your posts ... I can totally feel your enthusiasm!

Btw, what is Doone's next race?

From Rhett on Sun, Nov 01, 2009 at 20:17:31 from 74.42.168.210

Teena, Doone's next race is November 21 5K Trukey Trot. It is the same course I ran yesterday... very tough, but she'll do great. 3 of my 4 kids are going to run it as well... Chase 10, Tally 8, and Cade 5. Tally and Cade may opt for the 2 mile race though.

Race: Havasu Halloween Fun Run (3.1 Miles) 00:19:40, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.003.100.000.004.10

My internet at home has been down since Friday, so I finally snuck in to work this evening to post my race report. 

First, thanks for all the suggestions for costumes.  I ended up using Paul's suggestion, and not the soccer uniform.  I really wanted to run with a cape, so Captain Underpants it was.  After a nice warm up mile with some freinds, I stripped off the shirt and sweat pants, revealing the super large whitey tighteys I picked up the night before at K-Mart over my running shorts.  Then I put on the red cape I made out of some extra material my wife had laying around.  After a few shocked looks, someone finally said, "Captain Underpants!"  and everyone seemed to love the look.  I had a few people tell me I should sport it at every race.  I think I definitely got more cheers than anyone else and as I was approach the finish, my wife said someone said "That is my eye doctor" and the finish line people started yelling through the bull horn, "Go Dr. Underpants!"  One lady in our ward was there and she couldn't look at me, but all in all it was fun to let my guard down and be silly.

Anyways, to the race.

After sizing up the group, there was one guy I knew would beat me.  He runs for Arizona State.  And there was one guy I didn't know that looked like a serious runner sporting his racing flats.  Everyone else I was pretty confident I would beat.  We took off, and sure enough the young college kid was off like a rocket.  I went out easy with the rest of the group and was in the lead until about the half mile mark, when the tall skinny fast looking guy moved past me.  Normally I just run my own race and try not to let others paces affect me, but I decided to go with him.  The pace was a bit faster than I hoped, but I decided I would stay with him as long as possible. 

This course is difficult in that it drops about 400 ft in the first mile then climbs about 100 ft to the turn around, then back down that 100 feet and up the last mile 400ft.

At the 1 mile mark we were at 5:38.  I was breathing a bit hard, but hanging on right behind speedy looking dude.  We hit the turn around at 9:10 and I was finally settling into a rythm.  We came back down to the 2 mile mark with the split at 6:28.  I could tell he had backed off the pace just a touch after the turn around and my confidence raised.  We ran side by side from the turn around back.  When you hit the last mile there is a very steep hill.  We moved up side by side.  Then it levels out just a little for about 50 yards before the last steep hill.  As I approached the hill I decided I was going to surge when we hit the hill.  I gave it every thing up that last steep hill and he didn't answer.  I had about a 6 second gap.  Now I just had to finish out the last 1/3 mile on about a 3% incline without him catching me.  I continued to press all out and he never closed the gape.  I finished in 19:40 for 2nd place and he finished in 19:46 for third.  First place was 16:40.  

It was really fun to race a race against another runner instead of the clock.  I talked with him afterwards and he lives in Kingman and is coming back in 3 weeks for the Turkey Trot on teh exact same course.  I'm looking forward to racing him again and hopefully cutting about 40 seconds off the time to match last years Turkey Trot.

When I get my computer at home up and running I'll post pictures.  Just hide your children.  They are PG-13.

/Users/doone/Pictures/iPhoto Library/2009/10/31/100_2990.JPG Me coming to the finish line.\ /Users/doone/Pictures/iPhoto Library/2009/10/31/100_2995.JPG Mel, Dana, and I

Comments
From timp on Sun, Nov 01, 2009 at 20:54:00 from 68.166.26.83

awesome race man! - that sounds like a blast. running a tight race like that is what it is all about for sure.

From RivertonPaul on Sun, Nov 01, 2009 at 21:30:23 from 75.169.9.164

Most awesome, Captain Underpants! Way to hold on for second.

From DonGardinero on Sun, Nov 01, 2009 at 21:45:44 from 75.162.176.242

Awesome job!!! Wow!!! Sounds like a lot of fun.

From Kathie on Mon, Nov 02, 2009 at 11:24:56 from 63.248.105.188

Nice race...I can't wait for the photos! I think I will start calling you Dr. Underpants!

From Andy on Mon, Nov 02, 2009 at 12:33:49 from 199.190.170.21

Great race. It must feel good to be able to run that hard after your injury. You did an amazing job maintaining your fitness while you were healing.

From Burt on Mon, Nov 02, 2009 at 13:00:58 from 68.76.197.194

Kerry Herbine came in 3rd place in the 10k I ran in Kingman. I don't know the guy. Ed Navarro beat me by less than a minute, but I was so mad because he kept stopping to walk. I see Wendy did pretty good.

Great job. I'm glad you didn't add a little fruit in your looms.

From Smooth on Mon, Nov 02, 2009 at 18:08:01 from 174.23.240.142

WooHOO!!! CONGRATULATIONS on an AWESOME comeback RACE, Dr. Underpants!!! WAY to fight for that 2nd place! Can't wait to see the pics. SO SO SO HAPPY that you're running fast again!

From Kelli on Mon, Nov 02, 2009 at 18:12:06 from 71.219.97.106

Nice racin' and I can not wait to see the pictures! That was SUPER FAST, good thing you had the cape.

From Rhett on Mon, Nov 02, 2009 at 18:16:08 from 74.42.168.210

Thanks everyone. Kelli, that is what I told the guy I beat after the race when he said he just couldn't go with me when I surged up the hill. I told him it was all about the cape.

My wife says the internet is back up and running at home. I'll post pictures tonight.

From Rhett on Mon, Nov 02, 2009 at 22:46:16 from 216.67.216.176

OK Someone help me out. I can't figure out how to download a picture here. I tried copy and pasting it out of I Photo, but that didn't work. I uploaded them on ForumFlyers, but they are super magnified and you can only see part of them at a time.

From Smooth on Mon, Nov 02, 2009 at 22:57:53 from 174.23.240.142

Rhett, try downloading the pix to a free on-line site like www.photobucket.com. Once it's on your photobucket, you can copy and paste the URL (direct link) address onto the image icon in your blog page. While trying in the entry, click on the icon (it has a landscape picture). A prompt box will pop up where you can paste the URL on. Be sure to click "preview" to make sure it's the right picture before posting. Hope this helps.

From DonGardinero on Mon, Nov 02, 2009 at 23:08:55 from 152.216.7.5

Don't feel bad, Rhett. I'm still trying to figure out how to post the pictures. I thought I did it right from our San Francisco trip, but apparently, only I can see the pictures on my blog.

From Rhett on Mon, Nov 02, 2009 at 23:14:36 from 216.67.216.176

Smooth, where is the image icon on my blog page?

From Burt on Tue, Nov 03, 2009 at 11:20:45 from 68.76.197.194

Rhett - I sent you an email pointing it out.

From Kelli on Tue, Nov 03, 2009 at 13:30:07 from 71.219.97.106

Dang, after all of that discussion I was hoping the pictures were here. I will be patient.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.608.400.000.000.009.00

TM Hills level 4 @ 7:08 for 60 minutes

Total run 8.4 miles with 3.6% max incline with .6 mile cool down.

I tried posting my race pictures on this blog but I need instructions. I finally got them on ForumFlyers in a normal size. Wow, I am a computer dummy.

Addidas Bostons Miles: 9.00
Comments
From Smooth on Tue, Nov 03, 2009 at 00:05:56 from 174.23.240.142

Look who's addicted to running. WOW! 9 TM hill miles with speedy mp. You're AWESOME!

Here's how I learn to post pictures on the FRB.

1) Sign up for a free website account where you can download and manage your pix. Some of us use photobucket.com

2) Download the pix you want onto the site

3) There should be a few URL under the pix you downloaded. Copy the one from "Direct Link"

4) While typing in your entry on the blog where you want to insert pix, click on the icon with a landscape pic in it. A window will pop up where you can right click to paste the "Direct Link" from photobucket.

5) Be sure to click "preview" to make sure it's the right pix you want.

6) Then click to submit.

7) To size it down. Click on the corner of the picture, a little square will appear, drag the square to shrink it to whatever size you want. That's it. Hope this helps.

From Smooth on Tue, Nov 03, 2009 at 00:10:54 from 174.23.240.142

I saw the pix on Forumflyers. Very nice 6 packs! Great pix of the course and of Mel and Dana.

You're not computer dummy. I can't post pics on the Forum Flyers. It was harder to use the "browse" feature there. I had to learn how to size the pics down BEFORE I can post them there. Whereas you don't have to do that here; just "shrink" them after posting by dragging the little squares, much easier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

It's cross training day!!!!

1 mile TM warm up

Cardio Core class-- this was the best one yet.  Some very instense stuff.

Lower body weights

20 minutes stair speed intervals

1 mile TM cool down

Cumulus Miles: 2.00
Comments
From RivertonPaul on Tue, Nov 03, 2009 at 15:27:16 from 67.42.27.114

I need to work on my abs like you. (That is seriously meant to be a complement from this jealous man.)

From Kelli on Tue, Nov 03, 2009 at 15:42:18 from 71.219.97.106

Nice week so far! That little injury really has not slowed you down, you have come back STRING.

From Kathie on Tue, Nov 03, 2009 at 15:56:26 from 63.248.105.188

Nice Rhett...Classes can be addictive so be careful...I guess it is a good addiction though.

From Teena on Tue, Nov 03, 2009 at 17:24:44 from 67.177.20.13

hardCORE!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.006.000.0010.00

TM mile repeats at 1% incline

1 mile warm up @ 8:00

6 x 1 mile with 1/2 mile recovery jog (5.0)

First 5 @ 6:15

Last 1 @ 6:05

1/2 mile cool down

Todays repeats felt great.  Now I have to decide if I want to start doing them faster or with less recovery time.

 

SpeedStar 2 #2 Miles: 10.00
Comments
From Teena on Wed, Nov 04, 2009 at 12:37:15 from 155.99.202.62

Are you crazy???? Check out that speed!!!

Knowing you - you won't be able to make up your mind in regards to speeding up (although your mile repeats are already so so so fast) or taking a shorter recovery period and so you will do both!!! With that said, PLEASE be careful!!

It's fun to see you having so much fun with your running. :)

From Kathie on Wed, Nov 04, 2009 at 14:01:26 from 63.248.105.188

Wow! That is amazing! you are so fast...It is nice to see you running again.

From DonGardinero on Wed, Nov 04, 2009 at 14:23:29 from 75.162.168.25

You have come back with a vengeance!!! Keep it up.

From Burt on Wed, Nov 04, 2009 at 14:38:18 from 68.76.197.194

Never figured out how to post those pictures? I'll have to put a PowerPoint presentation together on how to do it.

From Rhett on Wed, Nov 04, 2009 at 15:42:41 from 74.42.168.210

Burt your info was great. I think I know how to do it now. The problem is, when I blog from home on my Mac which isn't compatible with Manzilla, I don't get all those icons up top, so I can't insert a picture. What I need to do is e-mail myself the pictures and post them from work.

Or better yet, if anyone wants to see them just go to ForumFlyers.org and look at them there where I did post them. And anyone who is really bored can go to HavasuHustlers.com and click on the photo gallery and the Halloween Race and see some even better pictures. I like the one of the start when the costumed runners are taking off.

From Smooth on Wed, Nov 04, 2009 at 16:03:05 from 174.23.240.142

Rhett!!! You're a speed demon possessed!!! I'm with Teena, you'll probably go faster and have less recovery time! WOW!!! You are AWESOME!!! Boston's gonna be SO MUCH FUN for you!!!!

From RivertonPaul on Wed, Nov 04, 2009 at 18:15:34 from 67.42.27.114

You should just wear the captain underpants outfit to the gym.

(I'm able to post pics from my wife's mac at home. But I do use firefox.)

From timp on Thu, Nov 05, 2009 at 09:40:49 from 129.188.33.26

very nice repeats - personally, I'd cut the 1/2 mile jog down to 1/4 mile before changing the repeat pace.

From Huans32 on Thu, Nov 05, 2009 at 09:45:51 from 138.64.2.76

Nice speedwork out bro. Your looking very fast already. Did you say you were going to be running SG half here in Jan??

From Rhett on Fri, Nov 06, 2009 at 10:20:49 from 216.67.216.176

Tim, thanks for the advice. I was leaning towards cutting recovery first, and coming from a speed demon like you, I think that is what I'll do.

Mark, I am pretty sure I will do sG 1/2 since there will be a FF reunion party, and I would love to see everyone. I haven't signed up yet though. You going to be there?

Dale, I never had a chance to congratulate you on the promotion. Way to go! That is sweet.

Paul, they may kick my out of the gym if I show up as Captain Underpants. He is now in retirement. I did have a friend the other day tell me she saw my pictures on FaceBook, and I know my wife didn't post them. I sure hope those pictures don't come back to haunt me.

Smooth, Teena, Burt, Kathie: Thanks, it is fun to run fast again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Full body weight training

40 minute elliptical

Crazy busy day.  I hope you're all having a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

TM long slow run, Random Hills Level 3 (2.9% max incline) @ 8:00

Total Run 15 miles, 2 hours

This run felt super easy this morning. I really wanted to speed up, but I stayed disciplined and stuck with the plan. The cool thing is, about mile 9 I realized I had forgotten to tape up my foot and I had been running pain free and finished the run pain free as well. Maybe I'm almost all the way better. I sure hope so.

Addidas Bostons Miles: 15.00
Comments
From timp on Fri, Nov 06, 2009 at 10:45:47 from 129.188.33.27

very cool - over 1000 miles for the year,too.

From Rhett on Fri, Nov 06, 2009 at 11:08:55 from 74.42.168.210

Wow, I hadn't even noticed I went over the 1000 mile mark, and with 6 months off, that's not too bad.

From Smooth on Fri, Nov 06, 2009 at 13:01:40 from 174.23.240.142

THAT IS GOOD NEWS! Sounds like you're all the way healed. VERY COOL that you ran over 1000 miles even with 6 months off. More importantly all those miles were AWESOME miles, no junk miles nor injured miles. SO EXCITED for you! YAY!

From Burt on Fri, Nov 06, 2009 at 14:26:03 from 68.76.197.194

Good miles and great pace!

From Andy on Fri, Nov 06, 2009 at 16:19:36 from 159.212.71.200

Great run.

From Kathie on Fri, Nov 06, 2009 at 18:01:42 from 63.248.105.188

Nice run I am so happy you are pain free!!!

you need to check out the video on my blog...it is BYU soccer

From RivertonPaul on Fri, Nov 06, 2009 at 18:30:52 from 75.169.15.140

Way to go. Awesome.

From DonGardinero on Fri, Nov 06, 2009 at 19:46:51 from 152.216.7.5

Wow, Rhett!!! Great job. I don't know how you do it.

From Teena on Sat, Nov 07, 2009 at 15:18:21 from 67.177.20.13

ARE YOU SERIOUS!!!????

How cool is that? A huge congrats on the no tape and yet no pain.

AWESOME!!!!

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Yesterday after work my boys wanted to go running in preparation for the up coming Turkey Trot. I figured it be a nice easy run after my 15 miles in the morning and it was. First I ran 2 miles with Chase it was good running and talking with him about school and such. It was my first run with Cade (5 years old) so I took a bit shorter route with him. I was amazed at how good of runner he is. We did 1.5 miles in just under 16 minutes on a fairly hilly course. I was super impressed. He did the first mile right at 10 minutes and just ran with joy.

Today for me, 30 minutes stair speed intervals. Cade wants to go running again so I might get in a bit of easy running later.

Did 2 more miles with Cade this afternoon, He says he's going to do the full 5 K at the Turkey Trot. We'll see.

SpeedStar 2 Miles: 5.50
Comments
From Kathie on Sat, Nov 07, 2009 at 18:18:53 from 63.248.105.188

Wow your boys are just like their Daddy! That is so cool that you run with them. Teena had a similar moment today, I'm jealous!!!!

From Smooth on Sun, Nov 08, 2009 at 00:18:24 from 174.23.240.142

Aww!!! LOVE it!!! How neat is that you got to run with your boys and Teena with Sophia. Can't wait when my son comes home at Christmas to run with me! Family running is pure joy!

From Burt on Sun, Nov 08, 2009 at 18:33:06 from 98.177.216.165

Say hi to your boys for me!

From DonGardinero on Mon, Nov 09, 2009 at 00:19:21 from 75.162.183.41

Very cool when they show enthusiasm for something that you love doing.

From Huans32 on Mon, Nov 09, 2009 at 09:15:12 from 138.64.2.76

Oh no!! Dads going to have some competition here in a couple short years with those boys.:) Nice job Dad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.408.600.000.000.0010.00

1 mile warm up 8:00, 1% incline

TM hills level 4 (3.6% max) at 8.6mph  (7:00) for 1 hour

.4 mile coool down at 5 mph

Total run 10 miles, felt good and strong.  Looks like my goal of doing that run at 9 mph for a full hour before Jan should be very doable.

 

SpeedStar 2 #2 Miles: 10.00
Comments
From timp on Mon, Nov 09, 2009 at 12:06:36 from 129.188.33.27

great run, Rhett!

From Smooth on Mon, Nov 09, 2009 at 12:26:50 from 174.23.240.142

WOW!!! AWESOME TM run and goal plan! Are you following the "discipleship of RivertonPaul"? Have a GREAT week!

From Teena on Mon, Nov 09, 2009 at 12:27:32 from 155.99.202.67

So stinkin' diehard!

Seriously, it is so hard for me to wrap my head around the fact that you were recently injured.

Did you tape today?

From Rhett on Mon, Nov 09, 2009 at 12:53:50 from 74.41.249.102

Tim- thanks, you running today?

Smooth- Yep, if Paul can run so stinking fast with TM training, maybe I can too.

Teena- Yes I did tape today. Even though I had no real pain without tape, it does still feel better with it. You understand, that tightness feeling, but not pain.

From timp on Mon, Nov 09, 2009 at 12:55:09 from 129.188.33.27

yeah I'll 4-5 or something like that - then 6 with 2-3 at MP tomorrow (after root canal appointment - that should be interesting)

From DonGardinero on Mon, Nov 09, 2009 at 13:08:25 from 75.162.175.44

Nice job, Rhett. Wow, it's like you were never injured at all. I don't know how you do it!!!

I like treadmill running. I'm using it as a tool to increase my speed and it seems to be working.

From Kathie on Mon, Nov 09, 2009 at 13:19:02 from 63.248.105.188

Wow Rhett nice goal! I know last year at this time you were doing a AM and PM workout. Are you going to do that again this year?

From Rhett on Mon, Nov 09, 2009 at 13:31:58 from 74.41.249.102

Dale, I enjoy the TM too. I'll probably start taking my running outside as I start my Boston training though so I get used to the harder surface.

Kathie, I really haven't thought about it yet. Last year I did it between Thanksgiving and Christmas to keep off the holiday weight and it worked. I may have to do that again.

From timp on Mon, Nov 09, 2009 at 13:32:51 from 129.188.33.27

good idea on the doubles during the holidays --

From Huans32 on Mon, Nov 09, 2009 at 14:29:05 from 138.64.2.76

I am toying with the idea of doing the doubles too. How would you best go about doing it?? Only 1 day a week for a couple weeks slowly increasing. Or what?? I have a few ideas on what I want to have it look like later one like Tim's. But unsure of how I would work it up that way.

From timp on Mon, Nov 09, 2009 at 14:36:40 from 129.188.33.27

when I had gym membership and I wanted to double, I'd run 4-5 miles in the AM or lunchtime and then cross train on the arc trainer/elliptical (or whatever bores you less) in the PM.

From Huans32 on Mon, Nov 09, 2009 at 14:37:57 from 138.64.2.76

Oh your talking more of starting out doing doubles as first a 2nd workout. Then later turned it into a 2nd run??

From timp on Mon, Nov 09, 2009 at 14:45:54 from 129.188.33.27

yeah I think that's good too - and doesn't stress your body out as much. Or start with two 4 milers and see how it goes. They need to be easy miles though I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

1 mile warm up 8:00

CardioCore Class- lots of focus on pecs, quads, glutes, and of course abs and core.

Weights- lower body, lats, abs and core

20 min stair speed intervals

1 mile cool down 8:00

Addidas Bostons Miles: 2.00
Comments
From Burt on Tue, Nov 10, 2009 at 15:46:03 from 68.76.197.194

You're going to be ripped the next time I see you.

From Huans32 on Tue, Nov 10, 2009 at 16:54:21 from 138.64.2.76

Nice day of Xtraining man. Your coming back strong. LOOK OUT BOSTON!!!

From Smooth on Tue, Nov 10, 2009 at 18:02:24 from 174.23.240.142

You really need to post a pic. here of your 6 packs!!!! AWESOME workout!!! Keep up the good work!

From Huans32 on Wed, Nov 11, 2009 at 09:02:27 from 138.64.2.76

And I thought I was working on the 6 pack. You got me beat big time.:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.006.000.0010.00

Mile repeats today.  I decided to cut my recovery in half and was a bit nervous about the workout.

2 mile warm up @ 8:00

6 x 1 mile with .25 mile recovery at 12:00 (total 3 min recovery jog)

First 5 miles @ 6:15 and last mile @ 6:05

.75 mile cool down @ 8:00

Everything done at 1% incline.

I was suprised that I was able to do the full workout with the shorter recovery time and still feel strong enough to go faster on the last mile.  I guess it is time to start running faster.

SpeedStar 2 #2 Miles: 10.00
Comments
From Kathie on Wed, Nov 11, 2009 at 12:35:00 from 63.248.105.188

Wow when I look at your workout I am always amazed. I ran for .1 mile today at 9.0 and pretended I was you.

From Andy on Wed, Nov 11, 2009 at 12:50:15 from 159.212.71.25

Great workout.

From Teena on Wed, Nov 11, 2009 at 13:22:09 from 155.99.212.97

Holy speed, Batman!!!

Serious ... awesome run. You seriously are tough.

Nice!

From RivertonPaul on Wed, Nov 11, 2009 at 13:54:22 from 67.42.27.114

Stud

From DonGardinero on Wed, Nov 11, 2009 at 14:09:09 from 75.162.99.109

Very impressive!!! And I was thinking I kicked some butt with my run. LOL

From Rhett on Wed, Nov 11, 2009 at 14:57:48 from 216.67.216.176

Kathie, that is funny. My wife was watching Biggest Looser and said they have them run on the TM at 9.0 for as long as possible for their last workout before weigh in. She tried it yesterday and made it 0.1 miles and said she almost died.

From Kelli on Wed, Nov 11, 2009 at 18:33:15 from 71.219.97.106

I sprint at your warm up pace, pretty sad!!!

Nice job, glad to see the workouts are going well! Are you still taping? Are you in pain or is the foot doing well?

From Smooth on Thu, Nov 12, 2009 at 00:42:19 from 174.23.240.142

WOW!!! Very COOL!!! I'm NOT surprised that your mile repeats improved from last week...YOU'RE CAP'N UNDERPANTS afterall!!! :)

Yah, your warm up/cool down pace is my puke pace!

From Rhett on Thu, Nov 12, 2009 at 10:45:27 from 74.42.168.210

Kelli, yes I still tape. I don't know if I need to, but it has become a security blanket for me. Last week on my 15 mile long run I forgot to tape and was noticing a little more tightness than normal but no pain and finally about mile 9 i realized I had forgotten to tape. My only real pain is very mild and is usually at the end of the day not during my runs.

Smooth, ever since dawning the Captain Underpants cape, my running has gone real well. Maybe I'll have to sport a cape in all my races. I think I'll pass on the shirtless look with underwear over my shorts though.

From timp on Thu, Nov 12, 2009 at 11:04:54 from 129.188.33.27

awesome workout Rhett

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Full body weight training

1 hour eliptical

Feeling good

Comments
From Huans32 on Thu, Nov 12, 2009 at 11:36:16 from 138.64.2.76

Nice job Rhett. Keep up the awesome work.

From Kathie on Thu, Nov 12, 2009 at 12:59:12 from 63.248.105.188

Do you always lift before cardio? I always do cardio first and then lift...not sure it one is better than the other...just wondering.

From DonGardinero on Thu, Nov 12, 2009 at 13:03:14 from 75.162.183.130

Nice job, Rhett. I once read that doing cardio before strength is better, but that was a long time ago. I've done it both ways.

From Huans32 on Thu, Nov 12, 2009 at 13:26:35 from 138.64.2.76

I think doing a good warm-up for 5-10 walking or elliptical is great before lifting. My personal trainer would always have me do it to help get the flow going she said. Less chance of injury that way.

From Rhett on Thu, Nov 12, 2009 at 16:03:17 from 74.41.249.102

Kathie, I don't think there is a right or wrong way. I always do whatever my main focus is for that day first. Today it was weights. If I had an important run scheduled and wanted to lift still, I would have run first.

From Teena on Thu, Nov 12, 2009 at 17:43:22 from 174.52.45.85

I have had the same question regarding cardio. Have asked two different trainers and got two different answers. Go figure!!! :)

Love reading all of these upbeat posts of yours!!!

From Smooth on Thu, Nov 12, 2009 at 23:56:31 from 174.23.240.142

NICE workouts! SO happy to hear you're feeling good! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

My plan was to run for 2 hours this morning.  I used one of the new TMs which have different programs than I am used to.  I used a random hills and random speed program so I wasn't sure how far I would end up going.  I set it at max incline of 4% and max speed of 9.0 (6:40) and went for it.  I ended up going 16.07 miles in 2 hours so I averaged just under 7:30 pace for 2 hours.  That was a bit faster than I had planned on going, but I felt strong the whole way so I guess I was ready to pick up the pace on my longer run.  I usually only run 3 days a week, but tomorrow is the 2nd anniversary run of the local running club so I think I'll go run a few easy recovery miles with them.

Comments
From Burt on Fri, Nov 13, 2009 at 11:20:24 from 68.76.197.194

Go Havasu Hustlers!

From Rhett on Fri, Nov 13, 2009 at 11:54:45 from 74.42.168.210

Yep Burt. It's a terrible name for a running club, but a great group of people.

From Kathie on Fri, Nov 13, 2009 at 13:48:58 from 63.248.105.188

Wow Rhett 16 miles at that fast pace and incline...you are the man...Capt'n underpants has nothing on you!

From DonGardinero on Fri, Nov 13, 2009 at 14:24:56 from 75.162.180.109

Rhett, I'm in awe of your fitness. I don't think there's any way I could run 16 miles right now. I am planning on a 10 miler this weekend at 8:34 pace. Looking forward to it.

From Smooth on Fri, Nov 13, 2009 at 14:42:03 from 174.23.240.142

WOW!!! Very COOL and AWESOME!!! NICE to discover you can run that fast and far when you were just planning to run for 2 hrs. HAPPY anniversary run tomorrow with the H.H.!!!

From Huans32 on Fri, Nov 13, 2009 at 16:36:20 from 138.64.2.76

Wow WOW WOOOWWWW!! Very nice run man. Your looking very strong. Looks like your going to be ready for Boston.

From Mack on Fri, Nov 13, 2009 at 17:37:28 from 71.111.182.118

Just curious Rhett, Do you listen to music or watch TV on these long TM runs? Or are you able to just pound 'em out in hardcore silence?

From MarcE on Fri, Nov 13, 2009 at 22:09:22 from 206.225.68.25

Nice! So glad to see you back in action!

From Rhett on Sat, Nov 14, 2009 at 17:42:46 from 216.67.216.176

Mac, I usually watch ESPN while running on the TM. On this run for about an hour of it though, I had friends running on both sides of me, so I took off the head phones and chatted with them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I ran with the running club in celebration of it's 2 year anniversary. It was fun to see some friends I haven't seen in a while and chat as we ran. We ended up going 5 miles and averaging 8:03. It was a perfect recovery run after yesterdays long and faster than expected run. After the run we all had breakfast together. It was the perfect way to start out a perfectly beautiful Saturday-- low 70s, no wind, and sunny. I love Havasu this time of year.

Addidas Bostons Miles: 5.00
Comments
From Kathie on Sat, Nov 14, 2009 at 18:03:41 from 63.248.105.188

Good run, good friends, good weather and good food can't get much better than that.

From Teena on Sat, Nov 14, 2009 at 18:14:00 from 174.52.45.85

Awesome recovery run after a KILLER run yesterday!!! You are so so so so RHETT!!! :) :) :)

Nice job on both.

Here's to a great weekend!

From Smooth on Sat, Nov 14, 2009 at 18:55:08 from 174.23.240.142

Sounds like a perfect recovery run to celebrate the anniversary with friends and great Havasu weather! Here's to more awesome runs, Rhett!

From MarcE on Sat, Nov 14, 2009 at 20:02:12 from 206.225.68.25

Like they say, "It don't get any better than this."

From Andy on Sat, Nov 14, 2009 at 21:54:56 from 198.60.114.178

Nice recovery run. Of course you realize that most of us ran in the snow today. Way to rub it in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.004.500.000.007.00

Since I'll be racing a 5K turkey trot this Sat and I'm hoping to cut 40 seconds off my time from the same course I ran 3 Saturdays ago, I decided to make this a cut back week, but pick up the intensity a bit.

TM run

Warm up 1 mile @8:00 1% incline

Hills level 4 (3.6% max) @ 9.0 (6:40)

Cool down 1.5 @ 8:00 1 %

I hope soon to be calling this pace my marathon pace, but for now it will have to be a tempo run.  It did feel pretty comfortable though, but I don't think I couuld have maintained that pace for much over an hour with those hills.

SpeedStar 2 Miles: 7.00
Comments
From Huans32 on Mon, Nov 16, 2009 at 12:39:54 from 138.64.2.76

6:40 your MP?? What is that? Sub 3 for sure. Man your doing great.

From DonGardinero on Mon, Nov 16, 2009 at 14:07:36 from 75.162.174.156

Sounds like a good plan for this week.

From Smooth on Mon, Nov 16, 2009 at 14:14:03 from 174.23.240.142

VERY NICE work! That's a sweet pace for mp!!! I can totally see you make it!!!

From Rhett on Mon, Nov 16, 2009 at 14:50:02 from 216.67.216.176

Mark, that would put me at 2:55 for the marathon. I figure if I train to run a 2:55 at Boston, then I should be able to at least go under 3:00.

From Teena on Mon, Nov 16, 2009 at 16:10:07 from 155.99.210.79

VERY VERY VERY nice run!!!

Just fyi: in your honor I have started to end all of my runs with 1 minutes at a 6:40 pace!!! (Okay, so I have only done it three times so far ... but that number should increase!)

From Rhett on Mon, Nov 16, 2009 at 17:09:34 from 74.42.168.210

Teena, I feel honored beyond my ability to express. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Warm Up 1 mile TM @ 8:00

CarioCore Class: Today focused on quads, hip abductors using strength bands, biceps, triceps, abs, and lower back. Fairly intense class today.

Lifted weights- lower body, lats, abs, and side abs.

In the spirit of my cut back week I finished off with 20 minutes elliptical instead of doing stairs like usual.

Cumulus Miles: 1.00
Comments
From Smooth on Tue, Nov 17, 2009 at 11:54:51 from 174.23.240.142

You train like the pro!!! AWESOME!!!

From DonGardinero on Tue, Nov 17, 2009 at 12:54:26 from 75.162.166.145

Great job. Did you say you're doing a turkey trot this weekend?

From Kathie on Tue, Nov 17, 2009 at 13:01:09 from 63.248.105.188

Nice work Rhett! I almost didn't get a treadmill today, I was going to do the stairs but then one opened up just in time!

From Rhett on Tue, Nov 17, 2009 at 13:13:08 from 74.42.168.210

Smooth, I wish I could run like a pro.

Dale, Yes