Rhett

Painter's St. George 1/2 Marathon

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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
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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
1106.00146.9058.9547.550.001359.40
Addidas Bostons Miles: 370.80SpeedStar 2 #2 Miles: 256.10HyperSpeed3 Miles: 159.70SpeedStar 2 Miles: 27.50SpeedStar 4 Miles: 195.10BareFoot Miles: 4.50Vibram 5 Fingers Miles: 14.00Addistar Ride2 Miles: 160.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.200.000.000.000.0026.20

Rhett's New Year's Day Marathon

I've been planning on going 26.2 today for a few weeks.  When I saw Andy had pulled it off on Christmas Day I was glad to see I wasn't the only crazy runner out there and to have the same idea as Andy made me happy.

It was 40 degrees with a light breeze coming out the north so I decided to wear my CWX tights, a singlet, light gloves, and my Boston 2009 running cap.   I headed north out of town along the lake shore for the first 8 miles which are pretty flat, averaged 7:44.  Then I took a dirt trail/road which ran up towards the small mountains.  It was an uphill grade and it took a little getting used to the rocks and slippery dirt.  I hit the turn around point (13.1) at 1:46:30, averaging about 8:45 for those 5 miles uphill.  On the way back I realized just how steep the trail was when my splits were pretty fast with less effort, averaged about 7:15 for those next 5 miles.  I was very happy to be back on asphalt at the 18 mile mark and just ran what felt comfortable to the end.  My splits for the last 8.2 were: 6:59, 7:01, 7:21, 6:53, 7:11, 7:48 (my legs started tying up a bit on that mile), 7:59 (just focusing on keeping things smooth, only 1.2 to go), 7:39, 7:12 (pace for last .2).

Total run 3:22:53, 26.2 miles, AP 7:45, 10:07 negative split

First Pace Overall  :) 

I was happy to be done, but not feeling too beat up.  After showering up, I took the family to Golden Corral for the all you can eat buffet.  We then went and helped a lady I home teach move.  My kids were so cute trying to help out.  It was fun to do a family service project.  Now I just plan on crashing on the couch and watching football.

Happy New Year everyone. 

Addidas Bostons Miles: 26.20
Comments
From Kerry on Fri, Jan 01, 2010 at 18:17:24 from 74.33.5.180

great job Rhett! Very impressive - great way to start 2010!

From Smooth on Fri, Jan 01, 2010 at 18:44:46 from 174.23.217.47

WOWEE!!! Rhett!!! YOU'RE AWESOME AWESOME AWESOME!!! I had a hunch that you were planning on a marathon from your yesterday's post!

VERY IMPRESSIVE with hills and dirt trails. You are SOOOO READY for Death Valley!!! CONGRATS on placing 1st! :D

I can't believe you helped your home teachee move AFTER running a marathon. I'd be DEAD!

WAY to be a GREAT example of service to your family. It really is a WONDERFUL way to teach children...side by side...working with them and showing forth positive attitude!

You GOT an A for the INCREDIBLE marathon and A+++ for being a TERRIFIC DAD!!! :) :) :)

Have a WONDERFUL and HEALTHY 2010!!!

From Andy on Fri, Jan 01, 2010 at 23:52:52 from 198.60.114.178

You are crazy! You beat me my 2 minutes so I better start taking my training a little more seriously.

From Kathie on Sat, Jan 02, 2010 at 14:39:19 from 63.248.105.188

Ditto what smooth said I can't say it any better...you are a great runner but even more important you are a great dad!

From Mack on Sun, Jan 03, 2010 at 00:49:10 from 71.111.182.118

Nice job Rhett. I knew you had something BIG up your sleeve. I can't begin to tell you how inspiring it is to see you do these kind of things. It leaves me with absolutely no excuse to go out and run my short distances. Thanks for the inspiration!!

From Teena Marie on Sun, Jan 03, 2010 at 01:22:25 from 174.52.45.85

ARE YOU SERIOUS????

Unbelievable!!!

What a cool way to celebrate a NEW, HEALTHY, INJURY FREE YEAR!!!!

I honestly don't know what to say. You and Andy both are incredibly insane and unbelievably fit and hardcore!!!!

I have no idea how you pulled off helping someone move afterwards!!!

HAPPY 2010 CAP'N!!!

(seriously ... WOW ... totally impressive)

From Burt on Mon, Jan 04, 2010 at 11:45:08 from 206.19.214.144

Holy capoly Rhett. That's a fast marathon. Not for you, but for me. You darn near qualified for Boston.

Okay, so you were running along the lake. Was that on the road that is part of the Havasu Half? How did you cross the highway to run up towards the mountains?

From Rhett on Mon, Jan 04, 2010 at 12:55:18 from 74.41.249.102

Yep, I ran some of the same route as the Havasu Half. I crossed the highway by running fast when no cars were coming. :)

From Burt on Mon, Jan 04, 2010 at 13:07:59 from 206.19.214.144

That was a good idea Rhett. I'll have to remember that one.

From timp on Wed, Jan 06, 2010 at 12:00:01 from 129.188.33.26

very cool, Rhett --

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour on stationary bike.

Legs feeling really good considering I ran 26.2 yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.009.000.000.000.0012.00

MP tempo run on TM

2 mile warm up @ 8:00

9 miles MP @ 6:48

1 mile cool down @ 8:00

I was suprised how good my legs felt after my New Year's Day Marathon 3 days ago.  I had no soreness and no dead legs.  Yea!!!!

PM

30 minutes jump roping while watching TCU blow the perfect bowl season for the MWC. 

SpeedStar 2 #2 Miles: 12.00
Comments
From Smooth on Mon, Jan 04, 2010 at 11:26:30 from 174.23.217.47

That is SUPER!!! You're right back at it!!! AWESOME tempo run and mileage! 9 at MP already! WOW!!! GREAT JOB!!! :)

From Andy on Mon, Jan 04, 2010 at 11:45:58 from 159.212.71.25

Great run. You are in such great shape.

From Kathie on Mon, Jan 04, 2010 at 12:20:31 from 63.248.105.188

Super Run!!! So soon after you "winning" marathon too!

From Erin on Mon, Jan 04, 2010 at 18:34:13 from 98.24.47.130

Great Job at getting out there! Great pace also!

From Mack on Mon, Jan 04, 2010 at 23:21:05 from 71.111.182.118

Run a marathon on Friday and then nearly a half on Monday with legs that feel fresh? Are you even human??

From DonGardinero on Tue, Jan 05, 2010 at 00:10:04 from 152.216.7.5

He is not human, he is Captain Underpants!!! Nice job, Rhett. You're making us all look bad. lol

From Kelli on Tue, Jan 05, 2010 at 10:00:28 from 71.219.96.112

I second that, you are not human! WOW, very impressive running there. I am so glad to see things going your way and that you are feeling great. You deserve it and you have certainly earned it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Cardio Core Class

Lower Body weights and ab work

20 minutes elliptical 

PM

Upper body weights and some ab work 

Comments
From Kathie on Tue, Jan 05, 2010 at 17:44:02 from 63.248.105.188

Nice cross training!

From Smooth on Tue, Jan 05, 2010 at 18:59:09 from 174.23.217.47

Your workouts always look MARVELOUS!!!

From Mack on Tue, Jan 05, 2010 at 20:12:35 from 71.111.182.118

What?? 20 min on the elliptical? I was expecting something along the lines of a 20 miler:) I Guess you are human after all.

From Teena Marie on Tue, Jan 05, 2010 at 22:11:32 from 174.52.45.85

Man alive ... I just read your yesterday's post as well as today's!!! Seriously Rhett ... you are the Fitness King!!! And 30 minutes jumproping ... that is serious business!!!

I just bought a 6 lb medicine ball today so that Ry and I can do the core work in this months RW. Have you used one? We use them at the clinic and they are AWESOME!!!

Nice job, Cap'n!

From Burt on Wed, Jan 06, 2010 at 12:58:44 from 206.19.214.144

You are such a wimp with all this cross training. LOL! I'll be doing some calculs and differential equations on my run home tonight.

From Rhett on Wed, Jan 06, 2010 at 15:05:15 from 74.32.208.70

Teena, I've never tried the medicine ball thing. Let me know how it works for you. And, if you try that move where you put the ball between your feet and jump to throw the ball with your feet then land on 1 foot, video it. :) I was trying to imagine that when I read it in RW and thought that it sounded like an accident waiting to happen.

From Teena Marie on Thu, Jan 07, 2010 at 19:48:18 from 174.52.45.85

Rhett --

We LOVED the medicine ball. And yes, we did the exercise you are speaking of. We were laughing SO SO SO hard!!! We would try and land in the Karate Kid position ... you know that one I am talking about, right? I think he was standing on some sort of pole or stump or something when he did it. Anyway ... we had a good time. Our first several efforts were pretty scary though ... it took a while to get the hang of it! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.002.000.0012.00

Today I set out to do some hill sprints.  Since I was running outside in freezing 45 degree weather, I warmed up for a few miles before the first hill sprint.  I ran my hill loop 5 times and then did one extra hill on my way to the cool down run for a total of 16 hills sprinted.

Approximately 2 miles of hill sprints

10 miles easy

Total run 12 miles  AP 8:18

I think I might feel this run in my legs tomorrow. 

Addidas Bostons Miles: 12.00
Comments
From Kathie on Wed, Jan 06, 2010 at 15:36:26 from 63.248.105.188

Hills are killer! That is a really tough work out!

From DonGardinero on Wed, Jan 06, 2010 at 20:43:07 from 152.216.7.5

Another awesome run!!! I don't know where you find the energy. lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights.  I really made my legs burn this morning with high reps/ low weights.  It felt good.  3 sets of 20 with each exercise

Core work

30 minutes stair speed intervals

PM

Upper body weights with some ab work

Comments
From RivertonPaul on Thu, Jan 07, 2010 at 16:36:39 from 67.42.27.114

I know, I've been missing in action. I'm glad your training looks so great.

From Kathie on Thu, Jan 07, 2010 at 17:49:07 from 63.248.105.188

I love to "Feel the Burn", happy to see I am not alone.

From Smooth on Thu, Jan 07, 2010 at 19:24:04 from 174.23.217.47

Apparently those hill sprints yesterday didn't faze you! AWESOME "feel the burn" leg exercises and the stair speed intervals today!!! YOU ARE IN SUCH GREAT SHAPE!!! SOOOOO AWESOME!!! :)

From Teena Marie on Thu, Jan 07, 2010 at 19:45:58 from 174.52.45.85

Seriously ... does anything keep you down??? Nice run yesterday and workout today!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.001.000.000.000.0016.00

I woke up this morning and the themometer read 53 degrees!  I had to check the other one we have and sure enough it also said 53 degees!  What a great morning for a great run!

Today I had a 16 mile fun run planned.  On my 16 milers I like to run what I call my fun pace.  It's the pace where I don't feel like I'm holding back like I do on longer runs and I don't feel like I'm pushing hard like I do on shorter runs.  I do it on a seriously rolling hill course, so my mile splits fluctuate a lot.  After the 15th mile I decided to let my legs go and run a comfortably hard pace.  I did the last mile in 6:31 and still felt pretty good, but was glad to be done.  And guess what.  I had a great, fun time running this morning.

Total run 16 miles, 1:57:26  AP 7:20

 

PM

30 minutes jump rope

ab work on the fitness ball 

SpeedStar 2 #2 Miles: 16.00
Comments
From Kathie on Fri, Jan 08, 2010 at 13:30:45 from 63.248.105.188

Did you post the temperature before or after you read how cold it is up here? If it was after you are a cruel cruel man!

I am glad you had a great run even if I am jealous of the temps.

From Teena Marie on Fri, Jan 08, 2010 at 14:20:45 from 174.52.45.85

7:20 AP fun???? Only you!!!! And to hit a 6:31 in the end!!! WOW!!!

Very impressive!!! :)

From Mack on Fri, Jan 08, 2010 at 14:45:05 from 71.111.182.118

Nice job Rhett. How do you feel you are going to do at Painters? Do you have a goal time?

From Rhett on Fri, Jan 08, 2010 at 15:02:24 from 216.67.211.75

Kathie, I wasn't trying to be cruel, just excited at how warm it was.

Teena, thanks

Mack, I have no goal time for Painter's. I do not plan to do any tapering except I'll probably take the Friday before the race off. It will just depend on how my legs are feeling that day.

From Smooth on Fri, Jan 08, 2010 at 15:42:01 from 174.23.217.47

HOW COOL is that? Sounds like a PERFECT FUN run! I might be able to do 7:20 AP in my next life! Your run puts a smile on my face! :)

Can't wait to see you at Painter's. Are you going to Cougar's bday bash?

From Rhett on Fri, Jan 08, 2010 at 16:26:00 from 216.67.211.75

Smooth, yep, I'm planning on heading over to Cougar's. Hopefully there will be a decent number of forumites there.

From DonGardinero on Fri, Jan 08, 2010 at 21:05:37 from 152.216.7.5

16 miles in 1:27:26? You should kill at Painter's. You should finish in about 1:15:xx. Cool.

From Teena Marie on Fri, Jan 08, 2010 at 22:27:47 from 174.52.45.85

Good thing you got in that extra workout!!!! Who could be satisfied with 16 at 7:20???

You are CRAZY!!!!

From timp on Sat, Jan 09, 2010 at 12:26:50 from 68.164.215.197

nice run!

From Rhett on Sat, Jan 09, 2010 at 20:11:42 from 74.32.208.70

Oops, I just read Dale's comment. I typoed. It was 1:57:26 which is a 7:20 pace, 1:27 for 16 miles would be crazy fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike

Comments
From Smooth on Sat, Jan 09, 2010 at 20:49:50 from 174.23.217.47

If I rode for an hour, my sitter would be sore!!! NICE ride!!!

From Teena Marie on Sun, Jan 10, 2010 at 00:24:27 from 174.52.45.85

Nice job! :)

From DonGardinero on Sun, Jan 10, 2010 at 01:23:48 from 75.162.163.57

Nice job. How many miles? That's a long time to sit on one of those seats. lol

From Mack on Sun, Jan 10, 2010 at 20:30:24 from 71.111.182.118

What kind of bike is it Rhett? Is it at the gym or do you have one at home? We have a nice one at our gym. I think it is a "lifewise." It has a lot of cool bells and whistles like the treadmills. My favorite setting is the random mode where it just throws random hills of about 10 different sizes at you while you control the intensity with a separate button. I'm thinking about getting one for my home.

From Rhett on Mon, Jan 11, 2010 at 11:44:56 from 74.41.249.102

Smooth, I wear biker shorts with pads so my sitter doesn't get sore.

Teena, thanks I like riding the day after a long run

Dale, I honestly don't know how many miles I rode. Next time I'll check

Mack, it is a bike at the gym. I think it is the Lifestyles bike. I started at level 8 for 10 mins, then 10 for 10, then 12 for 10 then 14 for 5 then 12 for 10 then 10 for 10 then 8 for 5. I try and keep between 90 and 100 rpms. It was a good workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.009.000.000.000.0013.00

I was feeling good this morning so decided to try a mp pace hill run on the TM

2 miles warm up @ 8:00

9 miles mp @ 6:40  (1 hour)  I did the first half on hills level 4 and then decided I was working too hard and ran the second half flat

2 miles cool down @ 8:00

Total run 13 miles    1:32:00

PM  30 minutes jump rope

Comments
From Andy on Mon, Jan 11, 2010 at 17:03:44 from 159.212.71.173

You are getting in some great training. Seems like you are in a lot better shape than you were last year at this time.

From Rhett on Mon, Jan 11, 2010 at 17:11:59 from 216.67.211.75

Thanks Andy. I feel a lot better than I did last year at this time. I just hope I'm able to continue to build for the next few months before Boston. I would really love to PR at Boston, then hopefully get drawn for SGM and set a second PR in the same year.

From Kathie on Mon, Jan 11, 2010 at 17:26:41 from 63.248.105.188

13 miles on a treadmill! I guess when you are running that fast there is not much time to get bored.

From Smooth on Mon, Jan 11, 2010 at 18:30:44 from 174.23.217.47

"Feeling good", mp hill run!!! Sounds FANTASTIC!!! Boston PR is in sight!!! AWESOME JOB!!!

From RivertonPaul on Mon, Jan 11, 2010 at 18:59:23 from 67.42.27.114

You mean, you are still human? Great job.

From DonGardinero on Tue, Jan 12, 2010 at 00:53:13 from 152.216.7.5

Nice run! Less than a month until your race. Wish I could come down and run that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Cardio Core Class- she worked our shoulders pretty hard today.  I may not be able to lift my arms tonight.

Lower body weights

Ab and Core work

20 minutes elliptical

PM  Upper body weights and ab work

Comments
From Burt on Tue, Jan 12, 2010 at 11:51:25 from 206.19.214.144

That's too bad because tonight you were supposed to defend your Mr. Lake Havasu City Jumproper championship.

From DonGardinero on Tue, Jan 12, 2010 at 13:13:29 from 75.162.167.119

Awesome workout.

From Teena Marie on Tue, Jan 12, 2010 at 15:35:25 from 174.52.45.85

First off, I seriously can not believe your run yesterday!!!! You realize that it is getting old telling you just how cool you are, right???

Also, tell Doone that she inspired me to push myself harder on my run today. Although I failed to dry heave I did reach puke zone! :)

Very nice workouts today as well.

From Kathie on Tue, Jan 12, 2010 at 21:39:04 from 63.248.105.188

Nice work again, I am sure you love the pain.

From Smooth on Tue, Jan 12, 2010 at 23:11:09 from 174.23.217.47

You're not helping someone move, are you? No need to lift your arms then!

SUCH AWESOME well rounded strength workouts! TOO COOL for words!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.006.000.0013.00

Mile Repeats today!!!!!  TM 1% incline

3 miles warm up @ 8:00

6 x 1 mile @ 6:00 with 3 min walk breaks at 3.8mph

2.9 mile cool down @ 8:00

Total run 13 miles   1:39:00

PM- 30 minutes jump roping

HyperSpeed3 Miles: 13.00
Comments
From Andy on Wed, Jan 13, 2010 at 12:47:36 from 159.212.71.200

Wow!

From Kathie on Wed, Jan 13, 2010 at 12:48:41 from 63.248.105.188

Killer

From Jeff L on Wed, Jan 13, 2010 at 13:52:15 from 76.164.29.58

That sounds like a killer and miserable workout. Nice job.

From Kelli on Wed, Jan 13, 2010 at 13:58:31 from 71.219.89.82

Oh my gosh, that makes me tired just reading it. when I read the workouts of fast people, it just blows my mind!!! Very nice job.

So, are you running Painters?

From Rhett on Wed, Jan 13, 2010 at 15:01:35 from 216.67.211.75

Jeff, I really wanted to quit during mile 5, but the last one wasn't too bad, knowing it would be over after that.

Kelli, yep, I'm running Painter's. Are you?

From Smooth on Wed, Jan 13, 2010 at 15:07:12 from 174.23.217.47

ARE YOU SERIOUS?!!! 6x1 mile repeats @ 6:00!?!!!! I can't even fanthom that! Smoke must be coming off the treadmill!

SOOOOOO AWESOME!!!! TOOO COOOOOL for words!!!

From Kelli on Wed, Jan 13, 2010 at 17:58:11 from 71.219.89.82

I have the privilege of staying with Teena and Smooth, they are letting me crash their Painters party. I am coming down to pace a friend through her first half. We are hoping to finish under two hours (I think she can do 1:50).

From Rhett on Wed, Jan 13, 2010 at 18:36:33 from 74.32.208.70

Very cool Kelli. Sounds like I'll get to meet you in person.

From Huans32 on Wed, Jan 13, 2010 at 18:52:15 from 138.64.8.51

Glad to hear you are coming up to do Painters. Should be a great time with everyone we know being there. Can't wait to meet cougar and his family.

From Kelli on Wed, Jan 13, 2010 at 19:13:29 from 71.219.89.82

It is okay if you want to run and hide (although I think I am being "dragged" to your flyers lunch so hiding may be hard, but I promised to sit at another table).

From Kelli on Thu, Jan 14, 2010 at 19:12:12 from 71.219.89.82

I felt guilty about that comment all night. Hopefully you know that by saying "dragged" I was kidding. I feel very privileged to be included and I am looking forward to meeting a few people I have talked to here.

Sarcasm does not work over the internet, and I am FULL of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Ab and core work

30 minutes stair speed intervals.

PM-  upper body weights, ab work 

Comments
From DonGardinero on Thu, Jan 14, 2010 at 14:29:52 from 75.162.179.222

You are such a well rounded individual. Nice job on the cross training.

From Smooth on Thu, Jan 14, 2010 at 18:27:20 from 174.23.217.47

What are you going to watch while you jump rope or do your PM xtrain now that the Bowl games are over? I guess there's always the NBA! :)

Just reading your workouts makes me suck in my belly...I'm sooo flabby!!! :D

From Teena Marie on Thu, Jan 14, 2010 at 23:24:46 from 174.52.45.85

That was an unbelievably fast pace(s) you had going there yesterday!!! WOW!!!

Nice workout today as well!

From Rhett on Fri, Jan 15, 2010 at 13:29:29 from 216.67.211.75

Dale, I don't know how well rounded I am as an individual, but I'm trying to keep my training well rounded.

Smooth, you've got me figured out. Wed night I watched the BYU basketball game and last night some NBA. I admit, I'm a sports aholic, but I'm much, much better than I used to be.

Teena, thanks. I had a great training week this week. I hope that doesn't mean I will bomb out next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Yesterday I tried to work my legs really hard so I could experience running on tired legs during my long run today.  Unfortunately I did a good job of that.  

My legs felt pretty tired right from the start this morning, but I got going anyways and just kept putting one foot in front of the other.  I actually starting feeling stronger as I went on.  I ran completely by feel this morning, just focusing on running a strong yet easy pace.  

After finishing I was pleasantly surprised with my times and just like I felt, my splits did get faster the farther I ran.

Total run 20 miles,  2:32:03  AP 7:36

 I just booked our Boston flights!!!   Looks like everything is set now, except for the training part.

PM- I usually get home from work around 3:00 on Fridays and it was so beautiful outside. around 70 and sunny, so I jumped on the trampoline with the kids for like a hour and a half.  I'll call that my PM workout.  It was nice and easy on the joints.

Addidas Bostons Miles: 20.00
Comments
From DonGardinero on Fri, Jan 15, 2010 at 12:27:46 from 75.162.101.127

Awesome, man!!!

From Burt on Fri, Jan 15, 2010 at 13:42:52 from 206.19.214.144

Are you even human?

From Rhett on Fri, Jan 15, 2010 at 14:25:12 from 216.67.211.75

No I'm a Dancer.

From DonGardinero on Fri, Jan 15, 2010 at 14:32:43 from 75.162.101.127

I get it. LOL

From Burt on Fri, Jan 15, 2010 at 14:35:09 from 206.19.214.144

I don't get it, but it's funny anyway.

From Rhett on Fri, Jan 15, 2010 at 14:39:14 from 216.67.211.75

Song, by the Killers.

From DonGardinero on Fri, Jan 15, 2010 at 14:41:36 from 75.162.101.127

Good song. I have that on my ipod.

From Burt on Fri, Jan 15, 2010 at 14:43:59 from 206.19.214.144

Is that a group? Never heard of them. You know I'm pretty stuck in my ways with my music.

From Smooth on Fri, Jan 15, 2010 at 15:44:12 from 174.23.217.47

AWESOME run even on tired legs! I read that the time it takes to run your 20 miler is about how long it'd take to run the marathon on race day! Your sub-3 at Boston is looking good!

WooHoo for the flight! Larry and I were looking at flights last night. We'll book ours soon. Can't wait!

From fly on the Wall on Fri, Jan 15, 2010 at 16:25:16 from 166.70.192.189

Dang that's a fast pace for running by feel on tired legs. :)

Sub 3 at Boston this year?

From Kathie on Fri, Jan 15, 2010 at 19:00:58 from 63.248.105.188

Super run! I can't wait for Boston. I wish I would have talked to all of you before I booked my fights, I get in way to late on Saturday and leave way to late in Tuesday...Oh well next time I will know better :)

From Mack on Fri, Jan 15, 2010 at 19:14:04 from 71.111.182.118

Nice Rhett. Looks like you will be tearing it up at Boston this year. Painters is just going to be a bump in the road for you.

From DonGardinero on Fri, Jan 15, 2010 at 20:20:56 from 152.216.7.5

Dang, Rhett. First you run a marathon and then you help someone move and now you're jumping on a trampoline after a 20 miler. I must be getting old. LOL

From Teena Marie on Sat, Jan 16, 2010 at 02:12:25 from 174.52.45.85

I LOVE reading your posts!!!

Funny that you WANTED to experience such a long run on tired legs! You TRULY ARE THE HARDEST OF THE HARD CORE!!!

Nice jumping there as well! :)

Enjoy your Saturday.

From Rhett on Sat, Jan 16, 2010 at 11:08:43 from 216.67.211.75

Teena, I figure since it is only 20 miles I need to get my legs used to running when they are tired so, I'll be able to keep going for those last 6.2. As you know, you still have half the marathon left once you hit mile 20.

From timp on Sun, Jan 17, 2010 at 13:10:55 from 68.164.215.197

very nice, Rhett!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike while watching Sports Center.  Legs felt great this morning.  My feet will be happy to go a few days in a row without the pounding of running.

Comments
From fly on the Wall on Sat, Jan 16, 2010 at 12:29:12 from 166.70.192.189

Have you posted your Painter's plan somewhere? I realize it is not a goal race but I think at very least you should run sub 1:29:12 and redeem yourself for last year when a much slower runner dropped you at mile 6 (or where ever it was). :) ;)

From Rhett on Sat, Jan 16, 2010 at 13:13:19 from 216.67.211.75

Fly, I don't really have a Painter's plan. I am not planning on tapering except for taking Friday off. If my legs are feeling good, I'd like to try and run sub 1:30 but haven't really given it much more thougth than that.

And, no way you are much slower than me. That day you smoked me big time and on any given day I'm sure you could do it again.

From Kathie on Sat, Jan 16, 2010 at 13:46:47 from 63.248.105.188

Nice ride! I know I love my cross training days!!!!

From Smooth on Sat, Jan 16, 2010 at 18:54:55 from 174.23.217.47

Sounds like a perfect recovery ride! NICE jumping last night too! I won't be surprised if you PR next week!

From Teena Marie on Sun, Jan 17, 2010 at 12:54:30 from 174.52.45.85

If I remember right, last year you were on prednisone and messed with you big time!!! Not so this time!!! You are going to do so so so so so well!!!

I am having inner conflicts about how to run this race. Part of me says: "Go for it, Teena -- see what you can do." Another part of me says: "Just enjoy yourself -- this is not a goal race and you CAN NOT mess up Boston!!!" My guess is that I will start out somewhere in between these two thoughts and if I am feeling good will start to push. Who knows!!!!

Btw, I love just chillin' on the bike when there is something fun to watch. Speaking of Sports Center. Ry showed me these online commercials that were playing on ESPN.com where Michael Strahan shows some of the exercises he does during 15 minutes workouts. You should check them out. They look sweet! I am going to start testing some of them out. There are these plank pushups that are killer!!!

(Wow -- did I just write a novel??)

From Rhett on Mon, Jan 18, 2010 at 11:52:19 from 74.41.249.102

Smooth, I'll be suprised if I PR at Painter's, not because I'm not in good enough shape, but because of the lack of taper.

Teena, I love the novel. You wrote my thoughts exactly as to what I shouuld do at Painter's this Saturday. I just can't seem to come up with a game plan, but I too will probably start out conservatively and see how I feeling before I decide how to proceed. I'll have to check out those 15 minute workouts by M. Strahan. Sounds brutal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.006.000.000.0010.00

TM Tempo run

2 miles warm up @ 8:00

6 miles @ 6:18

2 miles cool down @ 8:00

Felt good to run good and hard for a decent amount of miles.  The last mile I had to break up mentally into quarters to convince myself to keep going.

SpeedStar 2 #2 Miles: 10.00
Comments
From Burt on Mon, Jan 18, 2010 at 12:07:37 from 206.19.214.144

You're going to be faster than Kuch pretty soon.

From Rhett on Mon, Jan 18, 2010 at 12:14:21 from 74.41.249.102

Maybe if I go Tonya Harding on him I will be.

From Mack on Mon, Jan 18, 2010 at 18:48:47 from 71.111.182.118

Hey easy on the Tonya Harding jokes!! :) She is a native Oregonian (and still lives here I think).

What time are you predicting for Painters? Do you think you can beat your 1:25:41 Havasu Half time?

I am just looking forward to seeing the sun...we haven't seen it here in many, many days.

From Kathie on Mon, Jan 18, 2010 at 22:55:01 from 63.248.105.188

Nice run again, you are going to rock painters!

From Rhett on Tue, Jan 19, 2010 at 11:45:54 from 216.67.211.75

Mack, I honestly have no clue how I will do at Painter's. Last year I was all jacked up on Prednisone because of a foot problem when I ran Painter's and had such a negative experience that I am very hesitant to set a time goal. Anything under 1:30 and I'll be happy though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes jump rope

ab work

Light lower body weights.

Comments
From Smooth on Tue, Jan 19, 2010 at 17:53:51 from 174.23.232.65

VERY speedy tempo run yesterday and another well rounded workout today! YOU ROCK!!!

From Teena Marie on Tue, Jan 19, 2010 at 21:36:34 from 174.52.45.85

Very nice!!!

Seriously -- yesterday -- 6:18 pace??? Unbelievably fast!!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.003.850.0010.00

TM 1% incline

2 mile warm up at 8:00

20 x 1 minute fast running at 11 mph (5:27) with 1 minute easy jog recoveries at 5.5 mph

2.4 mile cool down.

Total run 10 miles 1:15:00

I felt very comfortable at this speed and considered going faster, but with the half marathon this Sat., I decided to keep it at 11mph.  Next time I do this work out I'll probably pick it up some.

Addidas Bostons Miles: 10.00
Comments
From timp on Wed, Jan 20, 2010 at 11:46:59 from 129.188.33.26

so what is the goal for the 1/2 this weekend? 1:20?

From Rhett on Wed, Jan 20, 2010 at 12:39:46 from 74.41.249.102

No specific goal time. I would be disappointed if I wasn't under 1:30, but I just plan on starting with a conservative pace and then going from there.

From timp on Wed, Jan 20, 2010 at 12:41:18 from 129.188.33.26

1:30 - due, you'll blow that out of the water

From Kathie on Wed, Jan 20, 2010 at 13:12:57 from 63.248.105.188

Ok so you are saying even minute number 20 felt great? You are a rock star!!!!!

From Rhett on Wed, Jan 20, 2010 at 13:23:19 from 74.41.249.102

I'm not saying repeat # 20 felt great, but it felt a lot better than it did when I did the same workout 3 weeks ago and I definitely good have done it faster.

From RivertonPaul on Wed, Jan 20, 2010 at 13:38:44 from 67.42.27.114

Stud. Way to go.

From Kelli on Wed, Jan 20, 2010 at 17:55:15 from 71.219.89.82

My jaw literally dropped!!! 11mph? That is such a tough workout and I struggled doing 8.5 or 9 (can not even remember what I did). You are so speedy! IMPRESSIVE!!!! I bet everyone just stares at you in sheer awe.

From Mack on Wed, Jan 20, 2010 at 18:05:48 from 71.111.182.118

Nice run Rhett. I am going to have to try that 20x1 thing. I think though that I will probably go at a slightly slower speed :)

From Smooth on Wed, Jan 20, 2010 at 23:04:13 from 174.23.232.65

WOW!!! SO IMPRESSIVELY SPEEDY!!! You will do SOOOOOO AWESOME on Sat! :)

From Teena Marie on Thu, Jan 21, 2010 at 00:04:32 from 174.52.45.85

Your gym is going to be so ticked when you break their treadmill!!! :)

(Did they ever replace the Arc Trainer?)

Seriously ... I am just shaking my head right now. Nicely done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I can't figure out what all this wet stuff falling from the sky is.  Good thing today was a scheduled gym workout.

Lower Body Weights

Core Work

30 Minutes Elliptical

I'm really looking forward to seeing everyone on Saturday.

Comments
From Kathie on Thu, Jan 21, 2010 at 13:53:05 from 63.248.105.188

I am sure you will see more of that wet stuff on Saturday be prepared oh man of the dry "dessert"

From Kerry on Thu, Jan 21, 2010 at 15:31:13 from 65.73.204.62

BEST OF LUCK RHETT!!!!!!!

PR on the way!

From Teena Marie on Thu, Jan 21, 2010 at 17:30:30 from 174.52.45.85

YaHoo!!!

Drive safely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical

Just enough to get the blood flowing and the legs awake.  I sure hope the weather behaves tomorrow. 

Comments
From Smooth on Fri, Jan 22, 2010 at 11:51:16 from 174.23.232.65

GOOD LUCK Rhett! Have a safe trip!!! Can't wait to see you!!!

From MarcE on Fri, Jan 22, 2010 at 17:54:43 from 206.225.68.76

Have a safe trip, and a great run!!!! Can't wait to see how you do.

From Burt on Fri, Jan 22, 2010 at 18:56:06 from 206.19.214.144

Say hi to everyone for me.

From timp on Sun, Jan 24, 2010 at 09:31:42 from 68.164.215.197

Awesome pace yesterday Rhett! The hard work is paying off. Great job!

From timp on Sun, Jan 24, 2010 at 09:44:25 from 68.164.215.197

dang - 18th place and 10th in your age group - that is a crazy stacked division...

Race: Painter's St. George 1/2 Marathon (13.1 Miles) 01:24:09, Place overall: 18, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.0013.100.000.0013.10

My family and I went up to St. George Friday evening and stayed at my cousin' house.  When I woke up Saturday morning and saw white on the grass and wet streets I was nervous, but when I went outside and saw that nothing was falling from the sky and there was absolutely no breeze, I figured we where in for some good race weather.  

Doone ran the 5 k and did great!  We showed up about 15 minutes before start time. Doone stayed in the car while I did a quick 8 minute warm up run.  I decided to go with a long sleeve running shirt, running cap, shorts, and gloves.  We headed over to the start line.  I looked for anyone I recognized, didn't see anyone, said high to the guy next to me and they announced the race would start in a minute.  Perfect timing!

They said go and and off we went.  I still didn't have a race plan accept to run comfortably hard and not worry about time.  I set my watch so I could see what my pace for the mile I was on was, but so that I couldn't see my overall time.  I had to force myself not to go out too fast early.  It always seems so easy in the beginning.  When I got to the first big hill on the 5th mile I backed of a tad so that I wouldn't red line.  That hill is where I lost Fly last year.  What a difference a year makes.  I had such a cloudy head while running last year.  I never felt good.  This year I always had my head about me and never felt too uncomfortable. 

Right about mile 5 the women's race leader caught up to me and was receiving big cheers from the fans looking for the first woman.  I said to her that I didn't know I had so many fans.  It was fun running with her for about the next 3 or 4 miles, but then she faded off some and looks like ended up finishing about a minute and a half behind me.  

With about 2 miles to go I could see a little group of 3 runners up ahead that I seemed to be slowly catching.  I finally got to about 10 yards behind them with about half mile to go and once I got that close I sped up and ran right past them hoping that none of the would be able to go with me, and it worked.  I ran my hardest to the finish and was amazed to see my overall time when I turned the corner to the final stretch.  I sprinted in completely spent, but with a new 1/2 marathon PR of 1:24:09.  AP 6:25  And it was a much tougher course than my previous PR.

I was surprised at how even my splits were considering the hills: 

1  6:21

2  6:30

3  6:17

4  6:24

5  6:45  The first big hill

6  6:11  Coming back down

7  6:23

8  6:30  Climbing again

9  6:41  Still climbing

10  6:20

11  6:30  Starting to get tired

12  6:25  Good thing I had that small group of runners to focus on

13  6:16  Dug deep on the last mile

0.1  5:35 pace,  sprinting to the finish

 

The race was fun, but it was great to see everyone at the Forum Flyers Union for lunch.  Teena and Smooth, Doone absolutely adored the two of you.  How could she not?  Thanks for encouraging her on her running and congrats to everyone on their great races. 

 

HyperSpeed3 Miles: 13.10
Comments
From MarcE on Sun, Jan 24, 2010 at 22:20:37 from 206.225.68.41

Rhett, you ARE AMAZING! To comeback from your injury at Boston last year, to run such a fast race. Way to go! Quite a few PRs set this weekend. Congrats!

From jun on Sun, Jan 24, 2010 at 23:01:24 from 97.126.237.192

Fantastic race report. I loved hearing about the part where you were joking with the leading woman. Great job on the PR and what an awesome way to start the year.

From Smooth on Mon, Jan 25, 2010 at 01:35:12 from 174.23.232.65

Rhett!!!! YOU'RE AWESOME!!! CONGRATS on the PR on a tough hilly course! Kudos to Doone as well! She is absolutely drop dead gorgeous!!! You should have posted her race report here!

Keeping our fingers crossed for her and you getting into the SGM lottery.

It was so fun to see you at the post race party. You sure have a darling family!

You are gonna do FANTASTIC at Boston. Can't wait to see you two again there!

From Maynard on Mon, Jan 25, 2010 at 02:01:39 from 71.213.23.86

I had a similar experience when the front runner for the men's 70-74 age group came up and passed me. The crowd was cheering him on and I just felt dejected and let him go. He ended up beating me by a couple of minutes.

Anyways...

One word, Rhett: FAST!

OK, one or two more: Well done!

From timp on Mon, Jan 25, 2010 at 08:39:02 from 68.164.215.197

once again- great race!

From Kerry on Mon, Jan 25, 2010 at 09:56:13 from 65.73.204.62

GREAT RESULTS RHETT! I know you had it in you!

From RivertonPaul on Mon, Jan 25, 2010 at 11:45:23 from 67.42.27.114

Tremendous run. Very well done.

From DonGardinero on Mon, Jan 25, 2010 at 12:45:16 from 75.162.161.55

Superman!!!! I was looking for you as all the elites came flying by. I just knew you'd be up there with them. I guess I didn't recognize you. Excellent job to you and your wife. Glad you had a lot of fun!!!

From Burt on Mon, Jan 25, 2010 at 13:10:02 from 206.19.214.144

Strangers in the race, exchanging glances, wondering while they chase, what were the chances, they could both be fast running bloggers...

AmberG from the blog was the top female finisher. I can't remember if she had the lead the whole time, so not sure if it was her you ran with.

From Burt on Mon, Jan 25, 2010 at 13:12:47 from 206.19.214.144

Okay, I re-read Amber's race report. Looks like she didn't take the lead 'til mile 11.

From Rhett on Mon, Jan 25, 2010 at 13:24:24 from 74.41.249.102

Actually Burt, I just read her report and I think that was her. She was leading at about mile 5 when I made the comment about having fans on the course. Then the other lady came up and I started running with her for the next few miles, so I guess I really ran with both of them.

From Andy on Mon, Jan 25, 2010 at 13:30:34 from 159.212.71.199

Perfectly executed race plan. Congrats on the PR.

From Teena Marie on Mon, Jan 25, 2010 at 14:07:40 from 155.99.200.198

A huge congrats to both you and Doone!! Seriously Rhett -- it is hard for me to fathom how fast you were running. WICKED SPEED!!! You really are impressive!

It was GREAT being able to chat with you and Doone! I can totally see how you two fit. She is AWESOME and I really really really hope she gets into SGM. You two could be the couple to beat!!! (It is obvious that she has a lot of speed in her!)

YOU ROCK!!! Truly!!! :)

From Mack on Mon, Jan 25, 2010 at 16:45:55 from 71.111.182.118

Way to go Rhett!! Nice PR and amazing finish.

When the front runners came flying by (at about mile 11 for them)I turned to my friend Rich and said "one of these guys in the top 20 or so is going to be named Rhett. I have never met him but have seen his picture". So every one that flew by that looked anything close to your picture elicited a "go Rhett" from me. They all gave me a weird look. But one of them gave me a slight wave of the hand. Was that you?

Anyway, congrats again on a great race!

From Huans32 on Mon, Jan 25, 2010 at 16:56:34 from 138.64.8.51

Awesome job on beating your time last year. Dang a full 5 mins plus at that too. Looks like the xtraining you did while recovering may of even sped you up some.:)

From Rhett on Mon, Jan 25, 2010 at 17:19:52 from 216.67.211.75

Mac, yep, I heard you and thought, I bet that was Mac. Thanks for the encouragement. I was starting to dig deep at that time and needed every bit of help.

From Rhett on Mon, Jan 25, 2010 at 17:52:24 from 216.67.211.75

Marc, thanks and congrats on your PR as well

Jun, thanks. Those fast ladies are, well FAST.

Smooth, you're the best and make running better for everyone around you. See you in Boston!!!!

Maynard, like everyone else, I wish I were faster. It was good to meet you after the race.

Kerry, thanks, I didn't know I had that in me.

Tim, thanks you're amaing running is an inspiration to me.

Paul, thanks. I'm hoping to race with you some time. I'm sure you could push me to a new PR.

Dale, thanks sorry I missed you

Andy, Thanks that means a lot coming from such a great runner as yourself.

Teena, NO, YOU ROCK!!!!

Mark, I was actually more than 10 minutes faster this year.

From josse on Wed, Jan 27, 2010 at 19:42:24 from 75.230.2.216

Great job on the race. This is a tough course and you tore it up. What a great day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

I decided I better just do a nice easy recovery run since my calves were still sore for the race Satruday.  I'm guessing they were sore because I wore my Hyperspeed racing flats which I haven't been training in.  I guess I better start doing some training in them if I want to wear them to race.

TM 1% incline @8:00 for 1 hour.  Total run 7.5 miles

I really wanted to do some jump rope in the evening but with the sore calves I talked myself into letting them rest a bit more.

Addidas Bostons Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My calves felt much, much better this morning. 

Lower body weights

Core and ab work

40 minutes elliptical

Hopefully I'll get in a good quality run tomorrow.

PM-  Upper body weights and ab work

Comments
From DonGardinero on Tue, Jan 26, 2010 at 12:56:02 from 75.162.166.168

Very nice workout.

From RivertonPaul on Tue, Jan 26, 2010 at 15:34:22 from 67.42.27.114

Good to see you back at it.

From Burt on Tue, Jan 26, 2010 at 15:39:54 from 206.19.214.144

Glad you're feeling good. My back's feeling better, too.

From Mack on Tue, Jan 26, 2010 at 20:56:59 from 71.111.182.118

Glad to hear your calves stayed sore until today. Mine have stayed sore until today too. I thought maybe that was a little excessive. I guess it is more normal than I thought.

From Teena Marie on Tue, Jan 26, 2010 at 21:29:45 from 174.52.45.85

Yahoo for the healthy calves!!! I bought myself a Tens 210T unit for home use. LOVE IT!!! Used it after the race and will likely use it again today.

http://www.wisdomking.com/product/tens-210t-unit-with-timer

(Hey, that's even cheaper than I got it!!!)

Anyway ... glad everything feels good! :)

From AmberG on Tue, Jan 26, 2010 at 21:50:12 from 209.33.225.225

Hey my calves were sore too! Usually it's my quads on races that get sore but the Painter's course has no steep downhill I guess!

. . . anyway, HI, nice to meet you, and ya that was me who was right by you when all those people cheered, , , I really didn't know them, funny, but every cheer helps! So ironic that right after you asked if I was the first lady that other chicka busted past me! She was strong! I got her in the end , hee hee! Nice race report and great job on your PR!!!

From Kathie on Tue, Jan 26, 2010 at 23:14:04 from 63.248.105.188

I just decided to take another easy day too, I was feeling bad about it until I read that you did the same thing...if Rhett is doing it, it must be right!

From Smooth on Wed, Jan 27, 2010 at 00:11:04 from 174.23.232.65

Glad your calves are feeling better. Can't wait to read about your quality run tomorrow!

From Rhett on Wed, Jan 27, 2010 at 16:19:04 from 216.67.211.75

Teena, very cool little gadget. Does it help.

Amber, Congrats on beating that other lady. She sure looked strong for the few miles I ran with her.

Smooth and Mack, calves are all better today. I had a great run. I need to blog it.

Kathie, I figured I better behave and not run hard until I was recovered. I want to do Boston at 100% this year. "Nothing stupid" is now my motto.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.002.000.0013.00

Busy, Busy, Busy today.  Just getting around to blogging my morning run.

My calfs felt much better this morning so I decided to get some hill work in.  I did about a 4 mile warm up before hitting my hill loop.  I ended up getting in 16 hill sprints at an average of about 200 meters each for  about 2 miles of hill sprits and ran easy between each hill.  After the last one I was about on mile 10 so I then did 3 miles cool down. 

Total run 13 miles  1:41:29  AP 7:48

PM- 35 minutes jump rope and ab work while watching my Cougs go down to New Mexico.

Addidas Bostons Miles: 13.00
Comments
From MarcE on Wed, Jan 27, 2010 at 18:29:36 from 206.225.68.76

Rhett..dude, I just saw your Painter's Half pictures...I suggest darker shorts next time. ;)

From RivertonPaul on Wed, Jan 27, 2010 at 18:31:19 from 67.42.27.114

Laughing at Marc.

From Rhett on Wed, Jan 27, 2010 at 18:35:28 from 216.67.211.75

OK I haven't seen the pictures. I better go check. They were grey with black trim. What's up?

From MarcE on Wed, Jan 27, 2010 at 18:37:24 from 206.225.68.76

Let's just say your sweat pattern suggested a certain level of loss of bladder control. ;)

From MarcE on Wed, Jan 27, 2010 at 18:37:51 from 206.225.68.76

http://www.zazoosh.com/photos/258010105

From MarcE on Wed, Jan 27, 2010 at 18:38:58 from 206.225.68.76

...but you looked like you were giving it your all!!

From Rhett on Wed, Jan 27, 2010 at 18:44:31 from 216.67.211.75

Heck that's nothing. You should have seen me from the back. :)

You know, when you're running well, you can't stop for anything. :)

From MarcE on Wed, Jan 27, 2010 at 18:45:04 from 206.225.68.76

:-)

From Kelli on Wed, Jan 27, 2010 at 18:54:36 from 71.219.89.82

Very nice workout! Love the hills, love the hills, love the hills.

From Smooth on Thu, Jan 28, 2010 at 00:27:57 from 174.23.232.65

Killer hill sprints and AWESOME miles! You have impressive calves! Cap'n Underpants did it again!

From Teena Marie on Thu, Jan 28, 2010 at 20:02:16 from 174.52.45.85

Whoever instituted the art of taking race pictures should be given a good whoopin'!!! I always look like I have gone to heck and back and have some serious challenges ... I HATE THEM I HATE THEM I HATE THEM!!! :) They should at least NOT be public!!! Yucky yucky yucky!!

You look great though (I'm talking about my pics not yours or anyone else's).

Nice workouts this week! Glad your calves are behaving, and yes, I like my little tens unit machine. I'm going to use it again tonight! :)

From Rhett on Fri, Jan 29, 2010 at 16:23:35 from 216.67.211.75

Sure Teena, I know you were talking about my pics. :) And that's ok, I did look like I was going to die on those ones the took around my 12. I was working my very hardest and my face and body showed it. I definitely don't have a poker face when I going all out. It makes me more in awe of those elites that keep a relaxed look the whole time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Ab and core work

30 minutes stair speed intervals

Comments
From Smooth on Thu, Jan 28, 2010 at 17:52:11 from 174.23.232.65

NICE xtrain. I was going to jump rope watching the Jazz game last night; but chickened out! Are you running long tomorrow?

From Kelli on Thu, Jan 28, 2010 at 18:27:23 from 71.219.89.82

What is a stair speed interval?? WAIT---DO NOT TELL ME, then I will think I have to try it. I like to copy your workouts and pretend to be fast.

From timp on Thu, Jan 28, 2010 at 19:17:17 from 68.164.215.197

dude - you are unstoppable -- nice job

From Kathie on Thu, Jan 28, 2010 at 20:10:11 from 71.36.31.165

Nice workout, with all your core work your Captain Underpants outfit is going to look even better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 very slow but very hard miles this morning.  Good thing running doesn't feel like that very often or I wouldn't do it.

AP 8:33

SpeedStar 2 #2 Miles: 15.00
Comments
From Andy on Fri, Jan 29, 2010 at 17:04:14 from 159.212.71.199

If all of our runs felt good we would not appreciate how great running can make us feel.

From Mack on Fri, Jan 29, 2010 at 19:06:29 from 71.111.182.118

Anything specific make it hard, or just one of those off days?

From Rhett on Sat, Jan 30, 2010 at 10:42:16 from 216.67.211.75

Just feeling tired and weak.

From timp on Sat, Jan 30, 2010 at 11:47:39 from 68.164.215.197

one of those days - good job getting through it

From Teena Marie on Sun, Jan 31, 2010 at 00:28:07 from 174.52.45.85

Yes, you are human afterall! :)

Your next run will be GREAT!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike.

My legs needed that.

Comments
From Teena Marie on Sun, Jan 31, 2010 at 00:28:30 from 174.52.45.85

Nice! :)

From Smooth on Sun, Jan 31, 2010 at 23:33:27 from 174.23.232.65

GOOD recovery!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.009.000.000.000.0013.00

TM MP Tempo run

2 mile warm up @ 8:00

9 miles mp @ 6:40

2 mile cool down @ 8:00

13 miles 1:32:00 

Still recoverining from the fast half 9 days ago, but felt pretty good once I got into a rythm.

PM- 30 minutes jump roping in my Vibram 5 fingers.  That really worked my calfs big time.

HyperSpeed3 Miles: 13.00
Comments
From Smooth on Mon, Feb 01, 2010 at 12:42:06 from 174.23.232.65

Happy to hear you're recovering well! GREAT JOB on another IMPRESSIVE SPEEDY tempo run! Have a FANTASTIC week!

From timp on Mon, Feb 01, 2010 at 13:46:02 from 129.188.33.26

you are a maniac

From RivertonPaul on Mon, Feb 01, 2010 at 17:32:00 from 67.42.27.114

Nice job, Rhett. Nice to see your progress.

From Mack on Mon, Feb 01, 2010 at 18:35:24 from 71.111.182.118

good job Rhett. I would have thrown in another 0.1 just to call it another half!! :)

From Teena Marie on Mon, Feb 01, 2010 at 22:55:17 from 174.52.45.85

I'm shaking my head!!! Take no prisoners. AWESOME!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Ab and core work

12 minutes stair speed intervals at which time my left calf started hurting (probably from the jump roping last night) so I quickly stopped and switched over to the elliptical for 20 more minutes.  That felt much better.  With my marathon coming up this Saturday, I figured I better not press my luck.

PM- upper body weights and ab work while watching the Cougs dismantel TCU

Comments
From Andy on Tue, Feb 02, 2010 at 12:43:04 from 199.190.170.30

What marathon on Saturday?

From timp on Tue, Feb 02, 2010 at 12:45:14 from 129.188.33.26

yeah - what marathon on Saturday? And Goal?

From Rhett on Tue, Feb 02, 2010 at 13:41:49 from 74.32.219.217

Death Valley Trail Marathon.

Goal: Run 3:30 or SLOWER and have a fun adventure.

I am treating this week like a high milage training week and the race as a long slow run with no cut back in milage or training before the race.

From Huans32 on Tue, Feb 02, 2010 at 14:00:21 from 138.64.8.51

Good luck on your race then man. Looks like your got the right mind set. And beings that its a trail run should be a quick recovery. Cant wait to read the report.

From Kathie on Tue, Feb 02, 2010 at 14:20:04 from 74.203.87.7

Good luck Saturday I hope you can go as slow as you want it is hard in a race.

From timp on Tue, Feb 02, 2010 at 15:45:08 from 129.188.33.26

sounds fun rhett - enjoy it

it looks like you'll get some good up and downhill training in during the race.

From RivertonPaul on Tue, Feb 02, 2010 at 17:43:35 from 67.42.27.114

You are looking good. Hope you don't injure anything, amigo.

From Kelli on Tue, Feb 02, 2010 at 19:11:41 from 71.219.89.82

Marathon this Saturday??? GOOD LUCK!! Yo are ready, what are you shooting for?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Today was mile repeat day.

I started with my normal warm up.  My left calf felt a bit tight, but I figured it would loosen up as I warmed up.  Instead it only seemed to get worse, so I aborted todays run just past the one mile mark.

Elliptical 20 minutes

Stationary bike 40 minutes

Iced my my calf when I got home.  It feels fine now walking around the office.  I hope it is just a little muscle strain that will be better in a day or 2.

Comments
From Teena Marie on Wed, Feb 03, 2010 at 14:04:22 from 155.99.200.234

I am so impressed that you stopped!!! Seriously, take a few days off. I am so paranoid now when it comes to running. If anything feels out of the ordinary I will just crosstrain for a few days. Seems to do the trick. Also, so glad to hear that you are icing.

Hmmm ... maybe you should see if there is a new piece of equipment at the gym that you can break! :)

From DonGardinero on Wed, Feb 03, 2010 at 15:01:37 from 75.162.178.116

Dang, Rhett. I hope it's nothing serious. Stinks that it's so close to the marathon. Perhaps you should pull out of it if it doesn't feel any better soon.

From Rhett on Wed, Feb 03, 2010 at 16:20:16 from 74.32.219.217

Teena, my training motto from now until Boston is "Nothing stupid", so I quickly quit running when it didn't start feeling better.

Dale, good to hear from you. Yeah, if it isn't feeling pretty close to 100% by Saturday morning, I won't run the marathon.

From Huans32 on Wed, Feb 03, 2010 at 16:27:24 from 138.64.8.51

Or just take it easy at the race. Not sure if your able to do that though. Once that gun goes off its Capt Underpants.:) Hope its nothing man.

From Smooth on Thu, Feb 04, 2010 at 00:39:25 from 174.23.232.65

Hope it's nothing serious. You're very wise to stop.

From RivertonPaul on Thu, Feb 04, 2010 at 11:14:22 from 67.42.27.114

Where does it hurt?

From Rhett on Thu, Feb 04, 2010 at 12:16:08 from 74.32.219.217

It hurts in the upper part of my lower calf about dead center. It feels like the same feeling you get when you pull your hamstring. Hopeing it's just a minor muscle strain that will be better in a couple days.

From timp on Thu, Feb 04, 2010 at 17:36:54 from 129.188.33.25

positive thoughts coming your way - heal up

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still feeling a slight twinge in the left calf walking this morning, so I avoided all calf work today.

Lower body weights, minus calf work

Ab and core work

30 minutes stationary bike

Comments
From Burt on Thu, Feb 04, 2010 at 12:47:15 from 206.19.214.144

Yep. Just give it some rest. It'll be better soon.

From DonGardinero on Thu, Feb 04, 2010 at 13:07:25 from 75.162.185.82

Nice workout. We worked the same today, although, I only did 9 minutes on the bike.

From Smooth on Thu, Feb 04, 2010 at 18:11:38 from 174.23.232.65

The March RW has an article about injury prevention. One of the 10 things mention was RICE and then they added P to RICE = PRICE. The P stands for protection which means don't run until it's better.

WAY to protect and let that calf gets feeling right again.

From Mack on Thu, Feb 04, 2010 at 19:27:34 from 71.111.182.118

How you get feeling back to 100% soon. Any clues, as you look back over your training, as to what may have caused this strain?

From Kelli on Thu, Feb 04, 2010 at 21:21:21 from 71.219.89.82

My husband tore his calf muscle and is STILL out (almost 2 months), so be careful!!!!

I have to tell you that I did your 1 minute on/1 minute off workout yesterday and I wanted to quit. There was this guy in there that looked like you (if you looked at him through one sweaty drenched eye), so I pretended he was you and that you knew what workout I was doing and would know if I quit early. So, thanks for being YOU, I finished.

From Rhett on Fri, Feb 05, 2010 at 11:40:03 from 74.32.219.217

Mack, funny thing is, I don't think it had anything to do with running. On Monday night I jumped rope, so Tues morning my calves were a little tight. I did a lower body workout Tues morning and at the end of my calf raises felt the left calf tighten up a bit, but nothing too bad. I then got on the stair machine and while doing one of the speed intervals felt the sharp pain in the calf. I stopped immediately, but the damage was done. I think it was just an accumulation of all those things together that caused it.

Kelli, thanks for the reminder. I will be very careful tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I decided I better go out for an easy test run this morning, so I did 2 easy miles.  I was really worried at the start, but I never had any sharp pains or much pain at all in the calf.  It did feel funny though.  And I definitely had the feeling that if I had started running fast, something might pop.  I'll say I was at 80% this morning.  If I can get another 10% improvement by tomorrow morning, I should be good to go for a nice easy flat (I'm now glad they had to change the course to the flat one.) marathon.  I'll just have to be really carefull that if it starts to hurt, I stop immediately.  I hate taking a DNF, but it would be better than being laid up for the next few months.  Anyways, I'm heading to Death Valley this afternoon.  I'll report back after I get home.

Addidas Bostons Miles: 2.00
Comments
From Smooth on Fri, Feb 05, 2010 at 11:49:09 from 174.23.232.65

GOOD LUCK, Rhett! I'm glad the course's been changed to flat too. Hopefully your calf will be 100% and you have a great "training run" with benefits. Look forward to your report! Have a safe trip!

From Andy on Fri, Feb 05, 2010 at 12:02:57 from 159.212.71.25

Good luck tomorrow! Have a great time.

From RivertonPaul on Fri, Feb 05, 2010 at 12:26:33 from 67.42.27.114

Good luck. Sorry about the calf. Don't let it turn int to tendonitis.

From Teena Marie on Fri, Feb 05, 2010 at 17:55:11 from 174.52.45.85

Good Luck!!!

BE SMART!!!! :)

From Teena Marie on Sat, Feb 06, 2010 at 19:44:09 from 174.52.45.85

How did the race go???

Please please oh please tell me that your calf is fine.

From Smooth on Sat, Feb 06, 2010 at 22:05:55 from 174.23.232.65

How did it go? Did you get our crazy message on your cell phone? Hope your calf was/is GOOD!

From Kelli on Sat, Feb 06, 2010 at 23:07:35 from 71.219.89.82

Hope it went well!!! Can not wait to read the report.

From MarcE on Sun, Feb 07, 2010 at 11:50:00 from 206.225.68.79

I hope it went well. I can't find results on the internet.

I know exactly what that calf pain feels like -- been there last fall. I hope it behaves for you, Rhett.

From DonGardinero on Sun, Feb 07, 2010 at 12:25:13 from 75.162.171.239

Rhett...I hope the race went well for you and that your calf didn't get any worse.

From Rhett on Sun, Feb 07, 2010 at 15:33:42 from 74.42.169.92

Smooth and Teena, Yep I got your message last night late as I was returning to civilization. I had no cell phone service in Death Valley. That was so cool your you guys to call. It put a big smile on my face!

I better go type my race report.

Race: Death Valley Trail Marathon (26.2 Miles) 03:08:53, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

As many of you know, I strained my calf pretty good on Tuesday and was not sure if I was going to race this race.  Friday morning I gave it a 2 mile test run, and I was still not sure if I was going to race.  I knew this wasn't a goal race and I definitely did not want to cause any serious injury.  

All day Friday I kept changing my mind if I was going to race or not.  I must have definitely decided to race or not to race 20 times.  I also had the option of switching down to the 30K, which I decided to do a few times as well.  I figured I better carb load since I could be possibly running a marathon the next day.  As I ate I laughed that I might just be making myself fat, since I might not run.  Pancakes at IHOP was my carb loading dinner.  YUM!

We made it to Death Valley about 8 pm  and settled into our little hotel room.  After getting in bed I laid there debating on wether or not to run.  I decided I would get up in the morning for a test run and that if it felt the same as it did when I ran Friday morning, that I would not run and would just spend a fun day with the family in Death Valley.  If it felt better than it did Friday morning, but not 100% I would do the 30K, and if it felt 100% I would do the full marathon.  As I dosed off, I fully expected that I would be doing the 30K.  

I slept really well and then got up about 5:30 and went for my test run.  To my utter surprise, I had zero pain or tightness or discomfort of any kind.  I even did a few sprints just to make sure and it was all good.

Doone and the kids dropped me off at the race and I met some nice runners.  Runners have to be the most friendly people in the world.  It's like you are instant buddies with all these people you've never met before and will probably never meet again.  They bussed us the the race start.  We were running the alternate course on a dirt/gravel road that runs through the lowest place in northern hemisphere.  It was very flat, but the road was seriously rutted and the gravel rocks were big and hurt your feet.  It was hard to ever land properly.

I had no real goal except to get in a good training run, have fun, not injure myself, and not be sore the next day so I could continue my Boston training.  My game plan was to find someone running a nice easy pace and run with them.  I did just that, running with a nice guy from LA.  We were hitting pretty consistent 7 minute miles and I was surprised when we hit the turn around at 1:32:00 and we were tied for 4th place.  We headed back and our pace picked up a bit, running in the 6:50s until at the 20 mile aid station I missed the water and stopped and went back to get some.  By the time I got going again he was a good 50 yards ahead of me.  I thought about speeding up and catching him as I was still feeling good, but then my mantra "Training Run" popped into my head and I decided this was a good time to let him go and just coast in for the final 6 miles.  I did just that averaging a little over 8 minute miles for the last 6 and finished in 3:08:53 feeling really good and happy with my effort.  

I ended up getting 5th overall and 2nd in my AG.

I spent a fun afternoon with my family seeing Death Valley.  We decided we needed to come back when we had a few days to spend.  The kids had a blast that morning playing in the sand dunes and doing a few other things.

My legs feel great today.  I have absolutely no soreness or discomfort anywhere.  And I am still amazed how my calf improved overnight.  I'm going to be careful with it the next week or two though. 

Addidas Bostons Miles: 26.20
Comments
From Smooth on Sun, Feb 07, 2010 at 16:14:03 from 174.23.215.144

I am SOOOO HAPPY to hear that you ran a SUCCESSFUL training run! You had a smart plan going in deciding whether to run it or not and ended up running SO WELL!!!! CONGRATULATIONS! Very nicely done to get 5th overall and 2nd in your AG. WAY to be patient and exercise self-control and not let the competitive juice take over this "training run". SO AWESOME!!!

Glad Doone and the kids had a great time too! Sounds like you're already recovering well! :)

From Burt on Sun, Feb 07, 2010 at 16:23:00 from 98.177.216.165

Great run for a training run. That should make you feel pretty confident going into Boston. Interesting note, your time would have got you 10th place last year.

From Andy on Sun, Feb 07, 2010 at 16:36:23 from 198.60.114.178

Amazing "training run"! I don't know why you tortured yourself with debating on whether or not to run. You knew there was no way you were not going to run the marathon. Glad to hear that there is no soreness today. Any issues with your feet?

From timp on Sun, Feb 07, 2010 at 16:52:28 from 129.188.33.25

great job Rhett!

From Teena Marie on Sun, Feb 07, 2010 at 17:27:00 from 174.52.45.85

Beyond impressive on all accounts!!!

Smooth and I were dying to know how you did!!! :)

Very nice! :)

From DonGardinero on Sun, Feb 07, 2010 at 18:22:33 from 75.162.171.239

Superman! I'm very impressed with your fitness level, especially if you aren't pushing hard with seven minute miles. Still, you played it smart and came out smelling like roses. Congrats.

By the way, what was the winner's finish time?

From MarcE on Sun, Feb 07, 2010 at 23:05:33 from 206.225.68.137

You make me sick...in a good way! :)

I'm always amazed by your positive attitude, and your ability to just run! Nice run, Rhett! Congrats on 2nd AG--what did you win? Do they have a cool finisher medal?

From jtshad on Mon, Feb 08, 2010 at 10:30:02 from 204.134.132.225

Great job on a training run. Looking good for Boston!

From Rhett on Mon, Feb 08, 2010 at 11:22:30 from 74.41.249.102

Smooth, thanks. It was tough to turn off the competitive juices and pull back some, but I'm glad I did.

Burt, well I'm glad I ran this year then. I'll take 5th over 10th any time.

Andy, I really did not think I was going to run the race for a bit. I just didn't want to make a small injury worse. And no, my feet did not give me any problems. I think I'm over that for now.

Tim, thanks.

Teena, I loved the voice mail. You gals are too fun or should I say funny.

Dale, the winner was 3:01:? Maybe I should have bagged Boston and gone for the victory in Death Valley.

Marc, I didn't stay around for the awards, but they are supposed to mail me a ribbon. The medal was a typical finishers medal. Nothing special.

jtshad, thanks. Are you doing Boston this year?

From jtshad on Mon, Feb 08, 2010 at 11:47:15 from 204.134.132.225

I am not running Boston this year, other plans for that time of year. I am running the B&A Trail marathon on March 7 and Ogden in May.

From DonGardinero on Mon, Feb 08, 2010 at 12:34:07 from 75.162.101.167

Oh man, I know you could have taken first place!!! Oh well, there's always next year.

From RivertonPaul on Mon, Feb 08, 2010 at 16:20:30 from 67.42.27.114

Very well done. Way to go.

From Kathie on Mon, Feb 08, 2010 at 17:21:45 from 63.248.105.188

Still don't know how you held back not sure if I could have done the same.

From Kelli on Mon, Feb 08, 2010 at 18:35:02 from 71.219.89.82

I am so glad to hear that you were feeling 100% and able to run!! AND you did awesome for a training run, WOW!! Death Valley is pretty cool, especially when it is not 110 degrees or more.

You are right, runners are the best!

Speedy recovery to you, sounds like you are doing great.

From Mack on Mon, Feb 08, 2010 at 19:05:10 from 71.111.182.118

Very cool Rhett. Congrats on shaking the injury, having the wisdom to not go after that guy towards the end, and having a great race. Sounds like you had a great time with your family too. Doesn't get any better than all of that on one weekend!!

From Huans32 on Tue, Feb 09, 2010 at 14:12:26 from 138.64.8.51

Awesome job on the race. Glad to hear that your injury wasn't a issue on race day. I just hate tapering. You never know if what your feeling is real or just phantom pains.

From Rhett on Tue, Feb 09, 2010 at 19:05:54 from 74.32.219.217

Thanks Mark. Thing is I wasn't tapering. I did a 13 mile run on Monday and was doing weights and stairs on Tuesday when I hurt my calf. Then I was forced into a semi taper for the next few days. It actually probably helped me run faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Back at it this morning after sleeping in and taking the day off yesterday.

Lower body weights

Ab and Core work

40 minutes stair speed intervals.

Legs felt great!  I'm ready for a good run tomorrow.

PM- Upper body weights

Comments
From DonGardinero on Tue, Feb 09, 2010 at 14:09:12 from 75.162.96.189

Glad to see you're right back at it.

40 minute stair intervals? Geez, I ran up and down my stairs in the house for about 5 minutes and thought I was going to die. LOL.

From Kathie on Tue, Feb 09, 2010 at 15:54:04 from 63.248.105.188

Right back at it you really did run your race smart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I did 8 easy miles this morning @ 8:00 on the TM at 1%.

I had absolutely no soreness in my legs, but my legs did not have the same bounce they usually do.  I was thinking about going farther, but since my legs seemed tired and I'm trying to stick with the "Nothing Stupid" montra, I cut back to 8 miles. 

SpeedStar 2 #2 Miles: 8.00
Comments
From Burt on Wed, Feb 10, 2010 at 11:43:02 from 206.19.214.144

I'm going to be in Kingman on Mar. 6th, and Kerry and I are planning on doing a run. You're welcome to join us.

From Kathie on Wed, Feb 10, 2010 at 12:55:08 from 63.248.105.188

I love the "nothing stupid" mantra

From Kelli on Wed, Feb 10, 2010 at 21:39:26 from 71.219.89.82

Your legs bounce? I knew I was doing something wrong!!!

SO GLAD you are not sore and nothing is injured!

From timp on Wed, Feb 10, 2010 at 22:17:41 from 144.189.100.25

nothing stupid ----

I'll try to remember that one

From Smooth on Wed, Feb 10, 2010 at 23:49:45 from 174.23.239.148

8 @ 8 is G8!!!

Nothing stupid 'till the bounce bounces back!

Awesome recovery, right on track! :)

From Huans32 on Thu, Feb 11, 2010 at 09:13:07 from 138.64.8.51

Ya great recovery after your latest marathon. Nice and easy recovery is a great plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Ab and core work

25 minutes elliptical

The hot water wasn't working at the gym this morning.  Burrrr! That was one fast shower.

Looks like I should have a long lunch break today.  I'll try and squeeze in a second workout then.

LUNCH

30 minutes on the row machine.  That was a first for my and my shoulders were definitely sore afterwards.

Upper body weights focusing on chest.

Comments
From Burt on Thu, Feb 11, 2010 at 15:14:14 from 206.19.214.144

I didn't have anything to do with it! Oh, you said Burrr.

From Kathie on Thu, Feb 11, 2010 at 15:59:42 from 63.248.105.188

Two-a-days again? I thought that was just the way you celebrated the holidays.

From Rhett on Thu, Feb 11, 2010 at 18:15:52 from 74.41.249.102

Kathie, Since I'm only running 3 days a week I figured I better try and get in some 2 a days, but I'm not as religious about them as I was during the holidays.

Burt, I'm sure it was all your fault, somehow. :)

From Smooth on Thu, Feb 11, 2010 at 18:18:42 from 174.23.239.148

You're so good at sticking with 3 days running! Your xtrain workouts are awesome. It obviously is working very well.

From Teena Marie on Thu, Feb 11, 2010 at 22:30:38 from 174.52.45.85

Sorry about the water? How was your lunch break? Did you get in another workout?

From Rhett on Fri, Feb 12, 2010 at 14:17:50 from 74.32.219.217

Teena, yes I got in a fun little workout during lunch for about an hour. I better blog it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.006.000.000.000.0010.00

When I left the house this morning all I knew was I was going to run between 10 and 16 miles.  As I got started I really felt good and was in the mood to run fast, so I settled on 10 miles and ran a nice quick pace.  It was a really fun run.  Now I think I'm ready to get back to my real marathon training plan next week with higher miles and more specifice runs.

10 miles  AP 7:08

SpeedStar 2 #2 Miles: 10.00
Comments
From Kathie on Fri, Feb 12, 2010 at 14:55:16 from 63.248.105.188

good job on your run today.

From timp on Fri, Feb 12, 2010 at 16:56:33 from 144.189.100.25

nice run man

From Mack on Fri, Feb 12, 2010 at 18:42:07 from 71.111.182.118

Nice work Rhett. Glad to hear you are feeling good.

From Smooth on Fri, Feb 12, 2010 at 18:50:30 from 174.23.239.148

Sounds like a sweet 10 miler! GOOD JOB!

From Teena Marie on Sat, Feb 13, 2010 at 02:08:14 from 174.52.45.85

You're the man!!!

From Huans32 on Mon, Feb 15, 2010 at 09:17:51 from 138.64.8.52

Great job on the recovery. Your going to kick some serious trash this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike

I'm getting to were I can go at higher resitance for longer.  I guess that is good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.200.000.002.000.0013.20

Warmed up for a few miles before hitting my hills course.  Ran the loope sprinting the hills and going easy the rest of the way until I did 16 hill sprints.  Then did a few extra miles for a total of 13.2 miles.

AP 8:12

SpeedStar 2 #2 Miles: 13.20
Comments
From RivertonPaul on Mon, Feb 15, 2010 at 13:20:31 from 97.163.35.25

Dasda looking good

From Teena Marie on Mon, Feb 15, 2010 at 13:31:56 from 174.52.45.85

:)

Great Run!!!!

Okay ... I need to do more hillwork ... stink!

From RivertonPaul on Mon, Feb 15, 2010 at 13:35:44 from 97.163.35.25

You two are stinkin smoking me.

From Teena Marie on Mon, Feb 15, 2010 at 13:39:27 from 174.52.45.85

Paul -- You and/or Rhett could beat me in any race at any time wearing 20 lb weights on each of your ankles while blindfolded! Make that 25 lb weights. :)

From RivertonPaul on Mon, Feb 15, 2010 at 13:47:45 from 97.163.35.25

Tenna, that is a polite way of saying I could lose some weight. :)

From Teena Marie on Mon, Feb 15, 2010 at 13:51:01 from 174.52.45.85

I laughed so hard that I got a little twinge in my jaw!!! That was NOT what I was saying. You boys look GREAT!!!!

From RivertonPaul on Mon, Feb 15, 2010 at 13:55:51 from 97.163.35.25

Watch out, I might just have to kick your trash in my frog feet.

From Teena Marie on Mon, Feb 15, 2010 at 14:17:25 from 174.52.45.85

Bring it amphibian boy!!! :)

(Wait a second ... how did this happen? I was giving you two compliments? Interesting!)

From Rhett on Mon, Feb 15, 2010 at 15:39:01 from 74.32.219.217

Now you two have me laughing out loud and I think people in the waiting area are wondering what's going on.

From Burt on Mon, Feb 15, 2010 at 16:01:41 from 206.19.214.144

Rhett - tell them you made someone go cross-eyed for life. And you should have seen the look on their face. Remeber to pay your bills.

From Kathie on Mon, Feb 15, 2010 at 18:14:11 from 63.248.105.188

So funny I would pay to watch that race especially if captain underpants made an appearance!

From Rhett on Mon, Feb 15, 2010 at 18:42:00 from 74.32.219.217

Only if Paul breaks out his 80's soccer uniform with the mullet wig. :)

What should we make Teena wear?

From Smooth on Tue, Feb 16, 2010 at 00:43:20 from 174.23.239.148

16 hill sprints and a Half mary+? WOWSER!!!

O man, I missed all that fun razzing b/w you three. Hmm, we should make Teena wear a scuba diving suit complete w/ O2 tank! Hehe! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wow the weather here is amazing right now, hitting about 75 during the day and 50 at night.  I'm loving this.  Last night after playing hoops with my boys for a while, I jumped on the trampoline with my daughter for a while and then we just layed there on the trampoline and watched the sun set over the lake and then the stars come out.  We must have layed there talking for 45 minutes.  As a father, it was a memorable evening that I hope will be repeated many times.

Today:

Lower Body weights

Ab and core work

25 minutes stair speed intervals.

Comments
From Smooth on Tue, Feb 16, 2010 at 17:12:29 from 174.23.239.148

NICE xtrain! VERY SWEET daddy daughter trampoline talking time! LOVE IT! Do treasure 'em and repeat often! :)

From RivertonPaul on Tue, Feb 16, 2010 at 18:30:56 from 67.42.27.114

Nice memories. :0

From Teena Marie on Tue, Feb 16, 2010 at 19:13:24 from 174.52.45.85

Too wonderful for words. :)

From Kelli on Tue, Feb 16, 2010 at 20:14:27 from 71.219.89.82

We hit 50 today, but it still felt really cold!!!! This time of year in AZ is perfect, glad you enjoyed it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.200.000.000.000.0020.20

I couldn't sleep last night.  I finally got up in the middle of the night and went for a nice long run.

20.2 miles  2:30:03 AP 7:27

I bet I sleep well tonight.

Addidas Bostons Miles: 20.20
Comments
From Smooth on Wed, Feb 17, 2010 at 11:54:37 from 174.23.239.148

OMG! You couldn't sleep so you went for a nice long run in the middle of the night?!!! You put a whole new spin to the phrase: "you can do this in your sleep!" You are superhuman!!! INCREDIBLE!!! AND, check out your AP. WOW!!! I want to know what Doone say about this! :)

I hope you sleep well tonight. No sneaking out for another run!!! Oh, I hope your patient load is light today.

From timp on Wed, Feb 17, 2010 at 12:51:20 from 144.189.100.25

curious what you were planning on running today

From Andy on Wed, Feb 17, 2010 at 13:06:51 from 199.190.170.29

Not many people would use a 20 mile run as a cure for insomnia. Great job cranking out the miles at a good pace.

From Kathie on Wed, Feb 17, 2010 at 13:19:46 from 63.248.105.188

Crazy dude! You really need to think about ultras 26.2 is just not a challenge for you any more!

From Rhett on Wed, Feb 17, 2010 at 15:47:43 from 74.32.219.217

Smooth, Doone had no clue I was gone. She has gotten used to my getting up early and running and never even hears me leave. I was home, showered, had breakfast, read the paper, etc. before she even stirred.

Tim, I was going to do 13 miles with 6 at tempo pace, but since I had extra time and just needed to run I went long. I'll do the tempo run later in the week when I was going to go long.

Andy, I just couldn't get my brain to shut down and running at a nice steady pace allows me to think and work things out.

Kathie, the distance of 26.2 is not a challege any more, but doing it under 3 hours is a big challenge for me. I'm hoping to get where I can consistantly run under 3 hours.

From Burt on Wed, Feb 17, 2010 at 16:49:53 from 206.19.214.144

You should have tried sleeping on the trampoline. How do you run that fast, that long at night?

From Rhett on Wed, Feb 17, 2010 at 17:16:51 from 74.32.219.217

Burt, when it is dark out you can't tell how fast or far you are going, so it makes it easier. :)

From Burt on Wed, Feb 17, 2010 at 17:24:11 from 206.19.214.144

I always run slower in the dark. Subconciously I'm afraid of tripping.

From Mack on Wed, Feb 17, 2010 at 20:27:21 from 71.111.182.118

Way to go Rhett. Nothing you do surprises me much anymore. Great job. I'm with Smooth I hope your patient load was light today!

From RivertonPaul on Wed, Feb 17, 2010 at 20:54:08 from 97.160.205.123

Awesome.

From Kelli on Thu, Feb 18, 2010 at 09:36:43 from 71.219.89.82

I hope you are still in bed sleeping this morning!!!! Wow, that is crazy for the middle of the night! The rest of us read a book or watch TV or surf the net!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I thought about doing some upper body weight training last night, but decided that it is time to stop my upper body weight training until Boston.  I guess I'll have to be scrawny boy for a little while so I don't have to carry any extra weight at Boston.

I slept great last night and didn't get up until 6:30 this morning.

1 hour stationary cycle.

PM-- Lower body weights

Ab and core work

30 minutes elliptical

Comments
From Smooth on Thu, Feb 18, 2010 at 14:59:55 from 174.23.239.148

I'm glad you didn't sneak out for another long run or bulk up that cap'n underpants' physique. :)

NICE ride! Oh yeah, scrawny boy fits right in at the "skinny people convention" at Boston. :) Then back to brawny after Boston, eh!

From Kathie on Thu, Feb 18, 2010 at 15:24:24 from 63.248.105.188

Good Choice, you don't want to carry and extra weight at Boston... you are totally on you way to a crazy new PR!

From RivertonPaul on Thu, Feb 18, 2010 at 18:53:21 from 67.42.27.114

Soft. (Just kidding, of course.)

From Rhett on Fri, Feb 19, 2010 at 11:14:00 from 74.32.219.217

Smooth, yep I'll get back to lifting upper body after Boston. Gotta look good for summer time at the lake and beach and pool, etc.

Kathie, I really hope so. It is so weird how I some times feel like I'm fat and slow even though I know I'm not.

Paul, I added in a PM workout just for you so I wouldn't be soft. :)

From RivertonPaul on Fri, Feb 19, 2010 at 13:27:31 from 67.42.27.114

Rhett,

It's 11:00 Friday, no post. You must be headed to the lunch with Smooth, TM, Andy and Kathie. :)

From Rhett on Fri, Feb 19, 2010 at 15:10:34 from 74.32.219.217

Paul, I guess I'm not part of the "popular crowd", since I wasn't invited to lunch. :( You know I would have made the 9 hour drive to get there too. :)

I chose to sleep in this morning, so nothing to blog yet for today.

From RivertonPaul on Fri, Feb 19, 2010 at 15:13:43 from 97.48.232.43

I am crashing their lunch right now.

From Teena Marie on Fri, Feb 19, 2010 at 17:56:46 from 174.52.45.85

You were totally invited Rhett!!! The more the merrier. We could even split up the gas money amongst all of us! :)

(We LOVED your company Paul.)

Btw, I've seen the Cap'n's pic on the FFs ... NO WAY you are scrawny!!! :)

Nice workouts! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.800.006.200.000.0013.00

TM tempo run at 1% incline

3 miles warm up at 8:00

10K tempo pace at 6:18 (39:10)

3.8 miles cool down

Total run 13 miles  1:33:35 

Feeling good. 

HyperSpeed3 Miles: 13.00
Comments
From timp on Sat, Feb 20, 2010 at 16:45:02 from 144.189.100.25

excellent run

so I'm curious, what is the goal for Boston?

From Rhett on Sat, Feb 20, 2010 at 16:58:03 from 74.32.218.141

Tim, I'm training for a 2:55 but I will be crazy happy just to go sub 3.

From Smooth on Sat, Feb 20, 2010 at 18:21:52 from 174.23.239.148

VERY NICE tempo run!!! Your training is SO SOLID. Can't wait to see you PR at Boston!

From Teena Marie on Sat, Feb 20, 2010 at 18:22:12 from 174.52.45.85

You will go sub 2:55. I am calling it now!!!!

(Wait ... does that give Doone enough time to train my Ry so that he will start running and brag about me on his blog???) :) :) :)

So happy that you feel so good! AWESOME!!!!

From timp on Sat, Feb 20, 2010 at 19:25:01 from 144.189.100.25

man you are ready - maybe a little fine tuning in the next 2 months and you will blast it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0010.000.000.000.0013.00

I headed out for a run around the island this morning looking for a nice flat run to do some mp miles.  It was crazy windy out there and raining.  After a warm up mile I tried to hit mp and did on the first mile, then with all the rain my watch started freaking out so I had to lock the bezel which made it so I couldn't activate the light.  I just had to run by feel after that and look at my splits when I was done.  With the wind blowing so hard I felt like I was stopped in my tracks when I was running straight into it, I never could get a good steady effort or pace.  It was a tough mp run.  I did a total of 10 mp pace miles and then did 2 cool down miles.  My left calf started hurting near the end of the run.  I think I may have a bit of tendonitis in it.

Anways, 13 total miles 1:32:20

AP of the 10 mp pace miles was 6:52.  Not where I wanted them to be, but with all the wind I guess I'll take it.

PM- did some light jump roping to see if the calf would loosen up.  It felt a little better by the end. 

SpeedStar 2 #2 Miles: 13.00
Comments
From Smooth on Mon, Feb 22, 2010 at 12:50:19 from 174.23.239.148

Sounds like miserable conditions for a mp run. What a fighter! WAY to push thru it! I hope your calf is okay. P.R.I.C.E. it good, please, NO injury!

From Andy on Mon, Feb 22, 2010 at 14:03:57 from 199.190.170.28

Being forced to run by feel is a great pacing exercise. Great average pace considering the conditions.

From Burt on Mon, Feb 22, 2010 at 17:01:11 from 206.19.214.144

It's been raining off and on all day here, too. It barely started right after I finished my run.

From Kerry on Mon, Feb 22, 2010 at 17:35:40 from 65.73.204.62

awesome Rhett - I know your frustration not having the Garmin to use, but it seemed to work out for the better using feel

From MarcE on Mon, Feb 22, 2010 at 19:48:41 from 206.225.68.76

You are very dedicated! A lesser man (myself) would have found a treadmill! :)

From timp on Mon, Feb 22, 2010 at 20:31:05 from 68.164.215.197

nice run and in the end the pace of this one doesn't matter - the effort was the key today. Without the wind you would have nailed it I'm sure.

From Teena Marie on Mon, Feb 22, 2010 at 23:50:46 from 174.52.45.85

I hope you have iced a half a dozen times by the time you read this.

Take it easy Capt' Diehard!

From Rhett on Tue, Feb 23, 2010 at 12:16:07 from 74.32.219.217

Yep, Teena I have already iced it a bunch of times and will continue to do so. I also applied KT tape last night. That is the secret weapon.

From Teena Marie on Tue, Feb 23, 2010 at 12:34:57 from 155.99.200.113

Good!!! I love the KT tape. In fact, I just order a 106 ft roll through work for $70.00. That should last a while! :)

I also love the Mueller pre-tape aerosal spray. I put it on before the tape and the tape stays put until I take it off. Which is usually about 5 - 7 days. :)

Keep icing though!!! :)

From Rhett on Tue, Feb 23, 2010 at 15:57:07 from 74.32.219.217

With that much KT tape you can wrap your whole body in the stuff. Do you guys apply the stuff like they show on the web sight, or do you use other patterns also?

I'll have to pick up some Mueller pre-tape aerosal spray.

I'm thinking about mabey throwing in a heel lift insert into my shoes as well. I think it may take a little of the strain off my soleus muscle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I shaved my calf and put on some KT tape last night.  The stuff is magic and I fully expect it to make my calf better by run time tomorrow morning.

Lower body weights

Abs and core work

40 minutes elliptical

My calf felt fine on the elliptical.  I guess the tape is already working it's magic.  :)

Comments
From Teena Marie on Tue, Feb 23, 2010 at 12:36:03 from 155.99.200.113

Nice!!! :)

Still be careful though!!! No Rhetting it!!! It wouldn't kill you to take it easy tomorrow.

From DonGardinero on Tue, Feb 23, 2010 at 14:35:12 from 75.162.190.126

Nice workout. I hope the tape makes it feel better for tomorrow.

From Kathie on Tue, Feb 23, 2010 at 15:41:01 from 63.248.105.188

I hope you are right and it is better! Nice run yesterday even with the wind.

From Huans32 on Tue, Feb 23, 2010 at 18:06:05 from 138.64.8.52

My wife loves that tape. Too bad you had to shave your leg to use it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

The more I thought about Teena's comment yesterday, the more I knew she was right.  It wouldn't kill me to take another easy day before my next run, so I decided to put off my next run until tomorrow.

45 minutes elliptical

Comments
From Smooth on Wed, Feb 24, 2010 at 16:24:40 from 174.23.239.148

Good boy listening to Teena. First, Andy listened to Kathie's comment. Now you! WooHoo, GIRL POWER!!! Nice xtrain! Here's to speedy calf healing!

From Teena Marie on Wed, Feb 24, 2010 at 22:18:15 from 174.52.45.85

Hallelujah!!! The mantra is still in play!!!

From RivertonPaul on Wed, Feb 24, 2010 at 22:21:04 from 75.169.17.149

Good job. I'm trying to have some humilty and not be jealous of you studs -- that includes Smooth and Teena.

From Teena Marie on Wed, Feb 24, 2010 at 22:40:06 from 174.52.45.85

Paul --

Just between you and I, and whomever else reads this blog, SSF really stands for Super Studliest Friends!!! Ha!

From Rhett on Thu, Feb 25, 2010 at 11:39:00 from 74.32.219.217

Smooth, Teena, Paul, keep reminding me to be smart. It is so hard to not be training 100% right now with Boston so close.

From Teena Marie on Thu, Feb 25, 2010 at 12:13:16 from 155.99.200.142

Rhett,

Just a friendly reminder ... BE SMART!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.003.000.0013.00

When I woke up this morning I could feel some pain in my calf before I ever got out of bed.  I thought oh boy, another day without running.  When I got up and walked on it, it felt fine though, so I did some calf raises on it and it still felt fine, so I decided to give it a go.  

I went to the gym for some TM running so I could quit at the first sign of discomfort.  I broke out my heaviest shoes and even added some heel lifts in them to take a little more strain off the calf.  I wanted to do some speed work, but didn't want to go overboard (Nothing Stupid!) so I stole Teena's speed workout from the other day.   

TM 1% incline

2 miles warm up @ 8:00

3 progressively faster miles 7:30, 6:45, 6:00 repeated 3 times

2 mile cool down @8:00

Total run 13 miles

No calf discomfort at all while running. It will be interesting to see how it feels later today.  I did get a little blister from the heel insert though, and it was a weird feeling running in them.  With those and the heavier shoes, I felt like I was running with leg weights on. 

Addidas Bostons Miles: 13.00
Comments
From baldnspicy on Thu, Feb 25, 2010 at 10:48:04 from 72.95.177.56

Great workout! Just think how strong those legs will be adding all that weight to the end of the leg! Keep up the great work. You're an inspiration!

From Teena Marie on Thu, Feb 25, 2010 at 12:14:56 from 155.99.200.142

What a cool workout!!! :)

Keep being smart!! :)

From RivertonPaul on Thu, Feb 25, 2010 at 12:53:42 from 67.42.27.114

Ice.

From DonGardinero on Thu, Feb 25, 2010 at 13:04:31 from 75.162.164.23

Nice job. Glad to hear there was no pain during the run.

From Smooth on Thu, Feb 25, 2010 at 16:17:33 from 174.23.239.148

WOW, very cool workout indeed!!! :)

Blister is no big deal compare to calf strain. Stay SMART!!!

From Kathie on Thu, Feb 25, 2010 at 18:05:56 from 63.248.105.188

Nice work out I may have to steal it too.

From Kelli on Thu, Feb 25, 2010 at 20:04:25 from 71.219.89.82

That KT tap e is AMAZING, huh? And I am so impressed that you were willing to shave to wear it!

Hope it still feels good now that it is LATER.

From Smooth on Fri, Feb 26, 2010 at 18:42:10 from 174.23.239.148

How does everything feel today?

From Teena Marie on Fri, Feb 26, 2010 at 20:50:00 from 174.52.45.85

Same question as Smooth.

From Rhett on Sat, Feb 27, 2010 at 14:19:37 from 74.32.219.217

Smooth/ Teena, I'm feeling good, just had a super busy day so no blogging. Today is just as crazy, but I did get in a couple runs since my last post.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

Really crazy day today.  Busy at work and then I went and did a local radio show with Kerry from our FRB.  We was supposed to be talking about eyes, but we ended up talking about running about half the time.  It was real fun.

My kids watnted to go running when I got home from work so we went out for a little jog:  1.5 miles in 15 minutes.

Then I had to shower up and go pick up pizza for the High Priest group social.  It was fun and got over around 9 pm.  It was a beautiful night and I knew that Saturday was going to be crazy, so I decided to get a little head start on my Satruday long run which started Friday night, but ended Saturday morning.  I'll blog it on tomorrow's page.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

So I started running around 10pm Friday and headed out for a long run.  I ran a course I have never run before.  It was a fun adventure.  I had a few twinges in my calf, but nothing that ever bothered me much.  My stomach wasn't feeling quite right since I'm used to running in the morning, not at night after having gone to a H.P. group social.  I wore my fuel belt with just water and took 3 Gu's with me.  I finally remembered to take the first Gu at mile 7 and then didn't think about it again until about mile 17, so I just didn't take the other 2 since my stomach felt a little queezy. 

Anyways I did 18.5 miles, AP 7:33 and got home a little after midnight.  I slept like a baby and then was up and seeing my first patient at 8am this morning.  It's just after noon now, and I have to drive up to Bullhead City (about 1hour and 15 minutes) to have a meeting with my partners.  I can think of way better ways to spend my Saturday afternoon, but I guess I better go and get it over with.

Oh my calf feels perfectly fine today!!!!

PM--I finally made it home from a long day of work and Cade wanted to go running, so we did 2 miles together nice and slow. 

SpeedStar 2 Miles: 2.00Addidas Bostons Miles: 18.50
Comments
From Andy on Sat, Feb 27, 2010 at 15:05:36 from 198.60.114.178

Glad the calf is behaving. Excellent run.

From Kathie on Sat, Feb 27, 2010 at 17:32:48 from 63.248.105.188

It is weird that I have a hard time running at other times of the day too. You are really dedicated to get you run in on such a busy weekend.

My husband used to fly into bullhead city for business, not much fun at all.

From Teena Marie on Sat, Feb 27, 2010 at 20:40:36 from 174.52.45.85

You are CRAZY!!!! Seriously ... CRAZY!!!! Was Doone worried about you that late, or did she know that Captain Underpants with his rockhard abs was totally capable of fending off any ill-doers???

Regardless ... AWESOME run!!! Seriously ... how did you run that pace with so little fuel? WOW!!!

From Teena Marie on Sat, Feb 27, 2010 at 20:41:15 from 174.52.45.85

HEY -- Just read your PM follow up. Very cool!

From timp on Sun, Feb 28, 2010 at 08:28:05 from 68.164.215.197

great run Rhett - glad the leg is doing fine.

From Smooth on Sun, Feb 28, 2010 at 15:48:38 from 174.23.198.220

WAY to squeeze in a long run on a crazy busy weekend. You are so dedicated...going out late after a HP group social. That's sweet that you ran 2 with Cade! A+++ DAD!!!

Glad your calf feels perfectly fine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.001.000.000.000.0015.00

I decided to make this a long slow week, so I started out today with 15 miles on the TM at 1% incline running at a 7:30 pace.  I did run mile 10 at mp (6:40) just to see how it felt.

 

Comments
From Smooth on Mon, Mar 01, 2010 at 13:08:39 from 174.23.198.220

WOW 15 miles on a Monday!!! NICE start to the week. Funny how 7:30 is slow for you. Bet that 6:40 felt great! Enjoy your long slow week! :)

From Teena Marie on Mon, Mar 01, 2010 at 14:21:01 from 155.99.200.184

Since when is 7:30 slow????

Too fast for your own good there, Rhett!!! :)

Killer miles for a Monday.

From Rhett on Mon, Mar 01, 2010 at 15:30:54 from 74.32.219.217

Smooth, I was suprised how 6:40 really didn't feel fast when I went there.

Teena, normally on a Monday I do a run with about 9 miles at mp, so it was slower, but farther than I usually go.

From Mack on Mon, Mar 01, 2010 at 17:02:51 from 71.111.182.118

Nice job Rhett.

From Kathie on Mon, Mar 01, 2010 at 20:40:17 from 63.248.105.188

Nice miles Rhett long and slow are good for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

abs and core

15 minutes elliptical

It's going to be a crazy busy day at work today.  Yuck!

Comments
From RivertonPaul on Tue, Mar 02, 2010 at 14:50:20 from 67.42.27.114

Hang in there at work, amigo.

From Smooth on Tue, Mar 02, 2010 at 19:30:06 from 174.23.198.220

Good luck with the busy work day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.300.000.000.000.0015.30

Today was supposed to be hill sprints day, but since I decided to make this a long slow week, I ran my hill sprints course without doing any sprints.  I just kept a nice steady pace both up and down the hills.  I felt really good today.

15.3 miles   AP 7:36

Addidas Bostons Miles: 15.30
Comments
From RivertonPaul on Wed, Mar 03, 2010 at 12:56:43 from 67.42.27.114

Very solid and strong. Nice pace, too.

From Kathie on Wed, Mar 03, 2010 at 13:23:04 from 63.248.105.188

Nice Rhett. Are you making up your training as you go or are you loosely following a plan?

From Rhett on Wed, Mar 03, 2010 at 15:30:14 from 74.32.219.217

Thanks Paul.

Kathie, I have not used an actual training plan for a few years now. I like to try out new things and just wing it. I do put pencil to paper about 12 weeks before a marathon and write down a basic overview of what I want to do. ie, speed work, marathon pace runs, hill work, tempo runs, and long runs. But I'm contantantly changing my mind as to what I actually do.

From Kelli on Wed, Mar 03, 2010 at 17:26:54 from 71.219.89.82

You can say you did Kelli Hill Sprint, because that pace up hills is sprinting for me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lower body weights

abs and core

3 miles recovery on TM 1% at 8:27

I don't usually run on Thursdays (And this was more of a jog than a run anyways.), but I got some new shoes in the mail last night that I plan on using for Boston and I wanted to try them out.  They are the new update from the SpeedStar 3.  SpeedStar 4 is definitely different than the previous model. It wasn't just small changes.  I think I like them, but I'll have to do a longer run in them to be sure.

SpeedStar 4 Miles: 3.00
Comments
From Teena Marie on Thu, Mar 04, 2010 at 12:25:53 from 155.99.200.170

Glad you like your new shoes. Just be careful ... remember your mantra!!! Your runs this week have been incredible. I can't believe this is nice and slow for you. You are amazing!!!

From Mack on Thu, Mar 04, 2010 at 17:30:41 from 71.111.182.118

Hey Rhett, where did you buy them from? I am looking to buy some running shorts online but am not sure what sites are quality.

From Rhett on Thu, Mar 04, 2010 at 17:41:47 from 74.41.249.102

Mack, I always order my running gear from Roadrunnersports.com As a VIP member I get free shipping, a small discount, and I can actually wear and run in the shoes for up to 60 days and still send them back for a full refund if I don't like them.

From Smooth on Thu, Mar 04, 2010 at 17:48:51 from 174.23.198.220

SpeedStar fits you 'cause you're ONE! :)

Hope they work out for you for Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
30.000.000.000.000.0030.00

You couldn't have asked for a more perfect morning for a nice long slow run.  It was in the upper 40s and almost no wind.  The sky was clear and the stars and moon shined brightly.

Yesterday Teena posted on my blog "Be careful... and remember your montra." almost like she knew I was planning something stupid today.  I ignored her message knowing that I was setting my montra, "Nothing Stupid." aside for just one day.  When I was on my mission, one of my companions and I decided that the difference between bravery and stupidity is luck and I was feeling lucky today.  For that matter I was feeling really good as I took off on my long adventure this morning.  It was one of the days were I felt like I could run forever and I was set out to test if I could.

I have been planning this run for a few months and really looking forward to it.  I had never run farther than 26.2 miles before and today was the day that changed.  I didn't do any extra carb loading yesterday except have a few extra pieced of my wife's yummy homemade whole wheat bread for dinner.  The plan was to do 3 different 10 mile loops that I regularly run, but all in one run.  The first loop has a bunch of small to medium rolling hills.  The second consists of more large to medium rolling hills.  And the last loop starts with a 3.5 mile ascent of about 700 feet and then gives a nice easy descent of those 700 feet over the last 6.5 miles.

First 10 miles-- 1:18:00

Second 10 miles-- 1:17:30

Last 10 miles-- 1:18:12

Total run 3:53:42  AP 7:47

I really felt great the whole run and finished strong feeling like I could still go more if I needed to.  I hope I feel like I did today at Boston.

I went with Cade to his kindergarten class this morning for Doughnuts with Dad at 7:30.  I think I was the only dad there who had run 30 miles this morning. :) 

Addidas Bostons Miles: 30.00
Comments
From Andy on Fri, Mar 05, 2010 at 11:20:38 from 198.60.114.178

You are crazy! Way to take advantage of feeling great. I'm sure you are one of the few dads anywhere that ran 30 miles this morning.

From Smooth on Fri, Mar 05, 2010 at 14:11:19 from 174.23.198.220

HOLY COW!!! 30 miles before most people even get out of bed! VERY WELL planned and EXCELLENT run! Look how consistent your effort/pace are!!! VERY IMPRESSIVE!!! TOO AWESOME for words!

"Finished feeling strong like you could go more" at that pace means sub-3 26.2 is going to be natural for you!

Cade must be SO PROUD of his daddy being the only dad in the whole wide world having run 30 miles before coming to his class. I hope you ate at least a dozen doughnuts. I'm sure the few extra pieces of Doone's yummy whole wheat bread was burned up by the first 5K. Hope you have the same AWESOME great feeling at Boston! YOU ROCK!!!

From RivertonPaul on Fri, Mar 05, 2010 at 15:39:36 from 67.42.27.114

Stud.

From timp on Fri, Mar 05, 2010 at 16:49:56 from 144.189.100.25

nice job!

From Kelli on Fri, Mar 05, 2010 at 18:03:01 from 71.219.89.82

You are crazy! You should sign up for a 50k or even a 50 miler, I think you would win with paces like that. That is one heck of an impressive run!! And all before doughnuts.

What is the plan for tomorrow? How is the foot since I have not asked lately?

From Rhett on Fri, Mar 05, 2010 at 19:09:12 from 74.32.218.141

Kelli, tomorrow I will keep to the stationary bike to make sure I'm all recovered before my Monday run.

My foot has given me no problems lately. Right now I'm feeling pretty good. How about you?

From baldnspicy on Fri, Mar 05, 2010 at 22:25:19 from 72.77.70.176

Speechless

From Mack on Sat, Mar 06, 2010 at 01:04:12 from 71.111.182.118

I'm surprised that you still felt pretty strong after 30. I would have guessed that the last 3.8 would have felt to you like someone running 3.8 miles for their first time (because you had never gone past 26.2) How far do you think you could have gone? Could you have hit 50?

Anyway, congrats on an awesome run!

From Kelli on Sat, Mar 06, 2010 at 14:40:39 from 71.219.89.82

Hope you are STILL feeling GREAT!

My foot is good as well, every once in a while it likes to remind me to stretch, but nothing major here. WE ARE CURED!

From DonGardinero on Sat, Mar 06, 2010 at 17:10:33 from 75.162.165.68

What planet did you say you came from?

From rockness18 on Sat, Mar 06, 2010 at 17:16:45 from 75.16.163.45

Are you kidding me? Nice run!

From Rhett on Sat, Mar 06, 2010 at 17:37:55 from 74.32.218.141

Mack, I think I could have done at least 5 more at that pace, probably 10 if is slowed down to 8:30s.

I obviously didn't overdo it since my legs feel really good today with only some very minor soreness in my quads... a 100x better than I feel after doing an all out marathon.

Kelli, Yes. I think we are cured!!! I still roll my feet with a golf ball daily just to be safe though.

Dale, I guess my body is just getting used to running far as long as I don't go too fast.

rockness18, nope not kidding.

From Missee on Sat, Mar 06, 2010 at 18:23:55 from 75.169.149.68

Very impressive, but I still think you're insane!!! Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was wondering how my legs would respond today after such a long run yesterday.  They feel great though.  Just some very mild soreness in the quads.  

 1 hour station bike.  

Comments
From Kelli on Sat, Mar 06, 2010 at 17:50:48 from 71.219.89.82

SUPER HERO

From Mack on Sun, Mar 07, 2010 at 16:52:05 from 71.111.182.118

Sounds like you will be ready and raring to go Monday morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.003.000.000.0013.00

It was a nice week going long and slow, but now back to my normal training.

Today I wanted to get in some tempo paced miles.  Did a TM workout.

2 @ 8:00  warm up

1 @ 7:30 nice and easy

3 @ 6:15 good tempo miles

2 @ 8:00 recovery

3 @ 6:40 marathon pace felt easy today

2 @ 7:30 cooling down

Total 13 miles 1:33:15

Seems like that 30 miler didn't take too much out of me.  Yes!

SpeedStar 4 Miles: 13.00
Comments
From Kathie on Mon, Mar 08, 2010 at 12:04:45 from 63.248.105.188

Wow Rhett you are looking strong!

From Mack on Mon, Mar 08, 2010 at 19:25:56 from 71.111.182.118

Nice job Rhett. Do you have a goal time that you are shooting for in Boston?

From Rhett on Tue, Mar 09, 2010 at 12:00:41 from 74.32.219.217

Mack, I really, really want to break 3 hours. Anything faster would be even that much better.

From Mack on Tue, Mar 09, 2010 at 19:01:36 from 71.111.182.118

From what I have read/heard, Boston is a pretty tough course. But the way you have been training it wouldn't surprise me to see you do it.

Are you following some kind of written training plan or do you just go by feel every day?

From Rhett on Wed, Mar 10, 2010 at 12:25:01 from 74.41.249.102

Mack, this will be my 4th Boston with 3:08 being my previous best. I did that last year with a torn PF tendon. It is a tough course, but I think I can go sub 3 if I have a good day.

The thought of following a training plan almost makes my stomach turn. I need more freedom to do what ever I feel like. Sure, I'd probably benefit from following one, but I haven't followed one for a few years and don't plan on starting any time soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Abs and core work

30 minutes stair speed intervals

Legs feeling strong today.

Comments
From RivertonPaul on Tue, Mar 09, 2010 at 13:00:14 from 67.42.27.114

I am so envious of your conditioning. Keep it up.

From Kelli on Tue, Mar 09, 2010 at 15:03:10 from 71.219.89.82

I think the 30 miler took nothing out of you!

From Kathie on Tue, Mar 09, 2010 at 15:42:35 from 63.248.105.188

Looking good Rhett great cross training.

From Smooth on Tue, Mar 09, 2010 at 19:11:44 from 174.23.198.220

AWESOME tempo run yesterday. How NICE your legs feeling strong! WOW! No residual from the 30 miler...SUPER!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.006.000.0012.00

Lane had tubes put in his ears this morning, so I was on Dad duty with the other kids.  I'll have to run tonight.

I finally started my run around 7:30 tonight.  I think they had the temperature set on "sauna" at the gym tonight.  

TM at 1% incline

Warm up: 1 mile @8:00, 2 miles @ 7:30

Mile repeats with 2 minute walk breaks:  First 3 @ 6:00 then I had to switch to 0% incline and 3 minute walk breaks for the last 3 but still @ 6:00.

Cool down 1 mile @ 8:00 then 1 mile @ 7:30

Total:  12 miles

I think I lost about 6 lbs in sweat. 

SpeedStar 2 #2 Miles: 12.00
Comments
From Kathie on Wed, Mar 10, 2010 at 13:02:53 from 63.248.105.188

I hope he is feeling better, you are a good dad!

From DonGardinero on Wed, Mar 10, 2010 at 14:24:29 from 75.162.169.125

Bummer...I think my daughter needs to have that done. She's always getting ear infections.

From Maynard on Thu, Mar 11, 2010 at 00:34:41 from 71.213.23.86

Good on ya, Rhett! I was shooting for 10 miles or 90 minutes on my treadmill but talked myself off the darn machine at 7 miles.

From Smooth on Thu, Mar 11, 2010 at 01:02:13 from 174.23.198.220

INTENSE mile repeats! GOOD JOB! GREAT daddy duty! Hope Lane's tube works good and he feels well.

From Burt on Thu, Mar 11, 2010 at 15:53:27 from 206.19.214.144

I hope you put the tubes in yourself. Eye doctor, ear doctor, same difference.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Same as Tuesday.

Lower body weights

ab and core work

30 minutes Stair speed intervals

Comments
From Kathie on Thu, Mar 11, 2010 at 16:37:30 from 63.248.105.188

Nice cross training again, looks like any might start to follow your lead and cross train too.

From Smooth on Thu, Mar 11, 2010 at 19:13:04 from 174.23.198.220

You're so disciplined! NICE xtrain as always!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minute elliptical

I decided to run a local 5K tomorrow.  It is a flat course and I have not run a flat 5K in about 5 years so I'm interested to see what kind of time I can get.  I think I'll will mix the race into my long run somehow... maybe run to the race and then home from it.

Comments
From Burt on Fri, Mar 12, 2010 at 12:40:52 from 206.19.214.144

Nice. Where's the race at? Good luck.

From Rhett on Fri, Mar 12, 2010 at 13:00:33 from 74.32.219.217

The race is out on the island, the only flat spot in Havasu.

From Burt on Fri, Mar 12, 2010 at 13:09:05 from 206.19.214.144

I was going to ask if that's where it was. That's where they had the cross country races when I was in high school, too.

From Andy on Fri, Mar 12, 2010 at 13:32:44 from 159.212.71.69

Can I make a prediction or would that be bad luck?

From Rhett on Fri, Mar 12, 2010 at 14:48:50 from 74.32.219.217

Don't jinx me Andy! :)

From Andy on Fri, Mar 12, 2010 at 14:50:13 from 159.212.71.69

Alright. I will just tell you how close I was after I read your report tomorrow. Good Luck!

From Kathie on Fri, Mar 12, 2010 at 16:14:03 from 63.248.105.188

Good Luck tomorrow I am sure all the fast guys will cry when they see you have decided to join the party.

From Teena Marie on Fri, Mar 12, 2010 at 23:21:35 from 174.52.45.85

MAN OH MAN OH MAN OH MAN OH MAN!!!!!!!!!! Okay ... I have been MIA the past week and just now am starting to check out everyone's blog. Of course I wanted to see what you had been doing. I about died when I saw that you ran 30 miles exactly one week ago!!!!!!!!!!!! 30 MILES????? ARE YOU CRAZY!!!!????? AND ... AT THAT FAST PACE??????? Oh man ... you are very lucky that you are lucky!!! If you would have got injured I would have came and kicked your trash!!! You are one lucky lucky boy! (And incredibly hardcore.)

Nice workouts this week as well. Can't believe you ran so fast on Monday after your 30 miler!! CRAZY!!!!

Nice!!!

From Teena Marie on Fri, Mar 12, 2010 at 23:21:52 from 174.52.45.85

Oh yeah ... BEST OF LUCK tomorrow!

From Smooth on Sat, Mar 13, 2010 at 00:34:48 from 174.23.198.220

Can' wait to read about your speedy race AND mixing the long run in! You're incredible!

Race: Havasu St. Paddy's Day Race (3.1 Miles) 00:18:52, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.400.003.100.000.0015.50

I wanted support the local race this morning and I needed to get in a long run for my Boston training, so I decided to combine them.  After getting up and having a yummy peanut butter and banana sandwich on whole wheat, I grabbed a Gu, and headed out the door to the race.  I wasn't exactly sure how far it was to the race.  It ended up being 5.1 miles, about a mile farther than I was thinking.  I averaged 7:34 on the 5.1 miles, too fast and far for a race warm up.  I had about 10 minutes to down my Gu, drink some water, and get my race number pinned on.  

I was running the 5K.  Doone, my super sexy and now speedy wife, was doing the 10K and Chase and Cade, my 10 and 5 year old boys were doing the 1 mile run.  The 10Kers took off first, then the 5Kers, followed by the milers.  There wasn't much of a field, couldn't have been more the 50 people total for all the races and none of the other local fast guys were racing.  I took off and right from the start could tell my legs were a bit heavy from the run to the race.  I tried to keep the first 2 miles comfortable.  Mile 1- 5:56 and mile 2- 6:04.  I was right were I wanted to be time-wise, but now I could tell I wasn't going to be able to speed up and finish strong like I wanted to, and with no one else close to me to help push me, I just let myself keep the pace strong but comfortable and ended up doing mile 3 in 6:18.  I did miss one turn and have to stop and go back a bit.  That was annoying and sealed the fact that I wasn't going to push into "puke pace".  I averaged 5:43 on the last 0.1 to finish in a slightly disappointing time of 18:52.

 I took first place by about 6 minutes and did set a PR, but I know I can run much faster then that.  I guess I shouldn't run to races anymore.  

I stayed around and cheered Doone into a great finish time of 52:13, a new PR and 4th place woman.  Cade and Chase missed the mile turn around point and ended up running close to two miles.  They got mad and refused to cross the finish line. :-)

 After Doone caught her breath I took off to finish my long run.  I put Cade in charge of receiving my award.  It was a cool little plaque.  I did 7.3 miles more on the way back to my house averaging 7:41.

Total run 15.5 miles, 1 PR, and 1 1st place finish. 

SpeedStar 2 #2 Miles: 3.10Addidas Bostons Miles: 12.40
Comments
From Burt on Sat, Mar 13, 2010 at 17:02:36 from 98.177.220.145

First place by 6 minutes! That's down right funny. Excellent run tho. I ran from my house to the start of London's Run in January. Even though I jogged it really slow, I don't think it helped me. It was about 2.5 miles if I recall.

From Andy on Sat, Mar 13, 2010 at 17:39:10 from 198.60.114.178

Congrats on the win and PR.

From Kelli on Sat, Mar 13, 2010 at 18:44:59 from 71.219.89.82

Nice work Rhett and family!!! Even though you were disappointed, you set a PR!!! How would that be?? I do hear ya on the having people chase you thing, it definitely helps push you into the finish! It is hard to get motivated when you are 6 minutes ahead (not that I would know that feeling, I am just imagining!)

From timp on Sat, Mar 13, 2010 at 19:21:39 from 68.164.215.48

very nice work Rhett -- I think with some competition you would have gone 20-30 sec faster.

you are going to rock beantown

From Teena Marie on Sat, Mar 13, 2010 at 19:52:49 from 174.52.45.85

Who wins a race by 6 minutes??? Oh yeah, that's right ... RHETT DOES!!!!

Congrats to you, Doone and the kids! You all are amazing!

(Even your warmup miles to the race were fast!!!!)

From Smooth on Sat, Mar 13, 2010 at 23:48:17 from 174.23.198.220

WOW!!! CONGRATS on winning the race by 6 min.! All the fast guys stayed home when they heard you were coming to the race. :)

SO HAPPY for Doone's huge PR. I have to chuckle at Cade and Chase running an extra mile. That would be ME! :-) Happy race day for the whole family!

GOOD JOB adding the extra miles after a fast race!

From DonGardinero on Sun, Mar 14, 2010 at 22:12:49 from 75.162.99.108

Rhett...I'm disappointed in your finish time. How could you only get a sub-19 time? Just kidding, of course. I'm actually very impressed, especially after you ran all those miles before the race. Winning a race has to be an amazing feeling. I can only imagine. Congrats to you and Doone. Very cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.009.000.000.000.0011.00

I sure hope that when I wake up 5 weeks from today I feel a whole lot better than I did this morning.  I could tell right when I got out of bed that it was going to be a tough run today.  I was hoping to get in a nice mp run today, but just wasn't feeling it.

I headed out the door anyways and did one warm up mile which helped get me feeling a little better.  The wind this morning wasn't any help either.  Then I started into my mp paced miles and I just could not quite hit mp this morning.  This lead to negative thoughts, wondering how I ever ran a 1/2 marathon in Jan. averaging 6:25 per mile and if I needed to adjust my marathon goal pace.  On the 9th mile at mp when I only hit 6:59, I did do one smart thing.  I called it a day and did a cool down mile.  I was planning on 11 mp miles, but I figured there was no use hurting myself trying to get in those last 2 miles.  

Total run 11 miles, 1:17:35

9 miles at not quite mp,  AP 6:51

I'm hoping my legs were just tired from my race/run on Saturday. 

SpeedStar 2 #2 Miles: 11.00
Comments
From timp on Mon, Mar 15, 2010 at 10:59:51 from 144.189.100.25

those MP runs are hard - especially after doing a 5K on Saturday.

From Smooth on Mon, Mar 15, 2010 at 12:12:16 from 174.23.198.220

Wow! Can't believe you attempt an 11 mp run after racing a 5K/long run on Sat. On second thought, yes I can, you're SUPER RHETT!

I am 100% certain that you will have fresh legs by your next run!

From Andy on Mon, Mar 15, 2010 at 12:26:07 from 159.212.71.77

It's all part of the ebbs and flows of training. MP runs always seem harder than they should.

From DonGardinero on Mon, Mar 15, 2010 at 15:02:34 from 75.162.188.16

I'm sure it's from the race. Still an awesome pace in my book.

From RivertonPaul on Mon, Mar 15, 2010 at 18:40:27 from 67.42.27.114

Rhett, you are running fantastically. Don't let one down day give you any doubt.

From Kelli on Mon, Mar 15, 2010 at 19:42:32 from 71.219.89.82

Your marathon pace is, well, AMAZING!

In 5 weeks you will feel awesome!

From Kathie on Mon, Mar 15, 2010 at 21:57:01 from 63.248.105.188

Oh Rhett it is nice to see that you are human, that being said I am sure your super human self will be back in no time at all. (oh and very smart to end early)

From Rhett on Tue, Mar 16, 2010 at 14:25:33 from 74.32.219.217

Thanks for all the positive vibes. It's always good to get the pick me up from you guys after a tough run. Today I slept in and enjoyed the morning with my kids (They are on spring break.) before heading to work. I'll try and sneak in a quick workout this evening.

From Burt on Tue, Mar 16, 2010 at 17:21:22 from 206.19.214.144

Way to play it smart.

From Teena Marie on Tue, Mar 16, 2010 at 20:40:33 from 174.52.45.85

Very proud of you for keeping your "nothing stupid before Boston" mantra alive and kicking.

Regardless of what you may think that is wicked fast!!!! Especially considering your race and extended mileage on Saturday!

HARDCORE!!!!

Your legs will be MUCH better in a day or two.

From Burt on Wed, Mar 17, 2010 at 00:11:10 from 98.177.220.145

He'll keep the "nothing stupid before Boston" mantra alive until he decides at mile 2 of the Havasu Half to actually race it.

From Teena Marie on Wed, Mar 17, 2010 at 14:16:39 from 155.99.200.122

Did you run today?

How are the legs?

(He'll keep his mantra!!!! HE BETTER!!!!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

ab and core work

40 minutes elliptical

I was suprised that my legs were still a bit sore.  Hopefully they feel better tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.003.700.0010.00

Slept in again this morning.  Boy did that feel good!  I'll get my run in this evening.

 

I took the kids to the gym while Doone went to young women's.  I decided to get in some speed work on the TM.  1% incline

warm up 2.5 miles at 8:00

1 minute jog at 5.5mph then 1 minute jog at 11.0 mph... repeat 20 times for a total of 5.6 miles

1.9 mile cool down at 8:00

Total run 10 miles 1:15:00

It felt really good to get in some fast running.  My right hammy started getting a little tight on the last few repeats though.   

SpeedStar 2 #2 Miles: 10.00
Comments
From DonGardinero on Wed, Mar 17, 2010 at 18:58:20 from 75.162.183.16

It always feels good to sleep in...Now, when was the last time I got to do that? Hmmmm...Been way too long.

I hope your run goes well.

From Kathie on Wed, Mar 17, 2010 at 21:32:12 from 63.248.105.188

Sleep it is my favorite part of my training plan! I hope you have a great run tonight.

From Teena Marie on Wed, Mar 17, 2010 at 22:22:53 from 174.52.45.85

Funny -- me too! Not running tonight ... but I slept in. I'm on the upright bike as we speak. :)

Hope your run went well!

From Smooth on Wed, Mar 17, 2010 at 23:59:29 from 174.23.198.220

So glad you slept in! How was your run tonight?

From Rhett on Thu, Mar 18, 2010 at 00:07:15 from 74.32.219.227

My run felt great tonight.

And for the record, sleeping in meant I didn't get out of bed until 6:30. What happened to the good old days when sleeping in meant a getting up around 10?

From Smooth on Thu, Mar 18, 2010 at 00:20:36 from 174.23.198.220

Seriously, 6:30 is NOT sleeping in!

NICE one ON one OFF Speedwork tonight! Get that hammy loosened up. Do you do dynamic flexibility exercise before speed workout?

From Kathie on Thu, Mar 18, 2010 at 00:31:29 from 63.248.105.188

Ok just for the record you can't use the word jog and 11.0 miles per hour in the same sentience that is RUNNING for sure my dear Rhett!

From Rhett on Thu, Mar 18, 2010 at 12:19:16 from 74.32.219.217

Smooth, I usually do some dynamic flexibility before speed work but did not last night. Thanks for the reminder.

Kathie, that was a typo, the 5.5mph was a jog. 11 mph was definitely a fast run.

From Teena Marie on Thu, Mar 18, 2010 at 12:20:37 from 155.99.200.149

Man -- I am shaking my head ... you are so so so FAST!!!!!

Seriously ... so impressive!!! :)

Have Doone really rub along the fibers of your hammie while you are laying on your tummy. Make sure she gets those origin and insertion areas good. Seriously. I have been having Ry work on me every other night, it has helped tremendously!!! You can buy a little jar of Palmers Cocoa Butter at Target (not the lotion, this stuff comes in a little jar/tub like thing) that works well as you work on the area. She will really be able to dig in deep if she uses her ulna bone instead of just her fingers. Seriously!!!

You are on fire!!! ROCKSTAR!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core work

1  hour elliptical

Legs felt great this morning.

I'm going to take tomorrow off, so I have fresh legs for Saturday.  My tri relay team is counting on me to run a quick 10k.  Hopefully I don't let them down.

Comments
From DonGardinero on Thu, Mar 18, 2010 at 14:20:08 from 75.162.103.89

I'm looking forward to hearing all about it. Glad your legs are feeling great.

From RivertonPaul on Thu, Mar 18, 2010 at 18:26:45 from 67.42.27.114

Rhett, love your abs. (Now you can wonder if I was telling you to love your abs, or whether I love your abs.)

From timp on Fri, Mar 19, 2010 at 11:21:28 from 144.189.100.25

rock the 10K tomorrow! I'm thinking sub 37

From Rhett on Fri, Mar 19, 2010 at 12:50:49 from 74.32.222.202

Tim, I like your positive attitude, but if I am sub 39 I'll be happy. Now way I go sub 37 especially on this 10K. Twice you have to run through some really deep sand for a few hundred yards and you have to run up some steep stairs about 30 feet on the way out and back down those stairs on the way back. I don't think I could go sub 37 even on a nice easy course on a perfect weather day.

From Smooth on Fri, Mar 19, 2010 at 12:57:22 from 174.23.198.220

Yikes, that doesn't sound like a fun 10K course at all! GOOD LUCK and make your team PROUD which I am 100% sure they will be!

From Kathie on Fri, Mar 19, 2010 at 13:38:11 from 63.248.105.188

Wow that sounds hard...what if you get sand in your shoes? I think that is a blister just waiting to happen, be careful!

From Andy on Fri, Mar 19, 2010 at 18:24:58 from 198.60.114.178

Good luck at the race.

Paul - Based on other comments that you have made to Rhett I do not think there is any question what you meant.

From RivertonPaul on Fri, Mar 19, 2010 at 19:19:52 from 67.42.27.114

Andy, love your legs.

From Burt on Fri, Mar 19, 2010 at 19:22:47 from 206.19.214.144

Take a laundry basket with you so you can slide down the stairs. That's what my kids do.

From Teena Marie on Sat, Mar 20, 2010 at 14:23:15 from 174.52.45.85

Patiently awaiting the race report!

Race: Havasu Triathlon (6.2 Miles) 00:39:50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.006.200.000.008.20

Today was the Lake Havasu Triathlon.  It is a collegiate event that others are welcome to participate in.  We had 5 BYU mens triathletes stay at our house.  The top BYU guy was at our place and did the olympic tri in 2:04.  That is really fast.  He took 7th overall.  I didn't want to get into the cold water, so I organized a relay team and only had to run the 10K at the end.  There was another local relay team we were trying to beat.  

Our swimmer did great swimming a 24 minute 1500m, and we were only 1:30 behind our competition.  We had to get a last minute cyclist since ours was sick.  The new guy claimed to be able to do the 40K in 1:05.  We were counting on him to match or better the cycling time of the other team.  Unfortunately he was significantly slower than advertised and we were almost 15 minutes behind by the time I was given the timing chip.  I knew the most I would be able to make up on the other runner was 4 or 5 minutes, so I just tried to run a good steady 10K.  I started strong even though the first mile is brutal with a run through deep sand and up some steep stairs climbing the London Bridge.  I hit 6:15 on the first mile which is way faster than I thought I would be.  I thought I was feeling fine and had not pushed too hard, but that first mile took more out of me than I thought.  As the race went on I gradually faded and finished the 10K in a disappointing 39:50 which was about 8 seconds per mile slower than I ran the St. George Half Marathon.  

This leaves me wondering why I am getting slower instead of faster.  What do I need to do to get my legs back before Boston?  I felt fine during my 2 mile warm up and at the beginning of the race, but I just couldn't hold the pace like I should have been able to.   My legs didn't feel dead or anything.  I was hoping this race would give me a good confidence boost heading into the last few weeks before Boston, but it seems to have done the opposite.  I guess I have 4 weeks to figure it out.  I figure I'll try and cut miles but maintain intensity (speed) and hope to be feeling good on race day.

We ended up about 9 minutes back of the guys we were racing, so I did make up some time, but really never had a chance being so far back. 

Comments
From RivertonPaul on Sat, Mar 20, 2010 at 17:30:51 from 75.169.26.228

Don't worry too much about the speed. You are looking strong. Keep the focus on the marathon pace efforts, stud.

From Burt on Sat, Mar 20, 2010 at 17:32:22 from 98.177.220.145

Nice job Rhett. At least I for one think a sub 40 10k is great. Sorry I can't lend you any of my speed. I don't have enough to spare.

From Smooth on Sat, Mar 20, 2010 at 17:42:45 from 174.23.198.220

I really think it's the course, the playing catch-up and just a bummer day. You have not lost any speed. Keep up the good work you've been doing. I have total confidence that you will do AWESOME at Boston!

From Teena Marie on Sat, Mar 20, 2010 at 17:47:17 from 174.52.45.85

It was that crazy first mile of yours. I quote: "I started strong even though the first mile is brutal with a run through deep sand and up some steep stairs climbing the London Bridge. I hit 6:15 on the first mile which is way faster than I thought I would be." Who in the world runs a brutal, deep-sanded, and steep stair climbing first mile at a 6:15???? Oh yeah, RHETT DOES!!!! The mere fact that you could pull something like that off shouts out that you are READY for Boston!!! You will be fine. Seriously!!!! :) :) :)

(Sorry about the "less than advertised" portion of the race. But it made for a good laugh when reading your race report!!)

Seriously, no worries ... you are going to own Boston!!!! :)

From Kelli on Sat, Mar 20, 2010 at 18:03:19 from 71.219.89.82

Bummer about that darn cyclist!!! Dang him.

I think it is just one day, it does not mean you are getting slower because you were a bit off today. You are an amazing runner and athlete, and very smart about it. NO STRESS, just do what feels right between now and then and you will do GREAT, more than GREAT!

From Huans32 on Sat, Mar 20, 2010 at 20:46:19 from 208.88.8.22

Wow tough race with being down a bit starting into. ANd 6:15 first mile with sand and stairs. Crazy race for sure man. Sounds like you really cant compare that race to a any other race but that race again. Your looking very fit and ready for Boston for sure dude. Just stay good and health for Boston. And your going to kill it again. Just no achillies issues this time pls.

From Andy on Sun, Mar 21, 2010 at 01:04:29 from 198.60.114.178

When you are in the middle of a marathon training cycle it is hard to draw on the speed that you have built. It is there, just hiding behind training fatigue. That is a great time on a tough course. Well done.

From Rhett on Sun, Mar 21, 2010 at 03:12:17 from 74.32.219.227

I think I'm a mess mentally with my running right now. You guys always do such a great job at helping me get my head straight. I hope you all are right. I knew what you all would say, but it helps to hear it from you anyways. Thanks.

From Kelli on Sun, Mar 21, 2010 at 13:25:01 from 71.219.89.82

I like what Andy said, that makes total sense!

Looking forward to seeing you and your wife again after you really conquer Boston. No breaking feet this year!

From MarcE on Sun, Mar 21, 2010 at 16:40:18 from 206.225.68.121

Yeah...what they all said. You'll be doing your airplane run down Boylston St to a sub 3:00 finish. You're so ready!

From Kerry on Sun, Mar 21, 2010 at 17:02:08 from 70.101.194.197

don't put too much weight on the time Rhett - you will be fine come Boston - I KNOW IT!

From timp on Tue, Mar 23, 2010 at 10:33:17 from 144.189.100.25

don't worry too much about that time. the first mile was bound to take a lot out of you. You are going to peak for Boston. With a couple weeks of mileage taper you will be primed to PR at Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.006.000.000.000.0020.00

Since I raced Saturday, I decided to change today's tempo run for the long run I was supposed to do Satruday.  The plan was to run 14 miles at 7:30 then the last 6 at mp.

It was a beautiful morning, about 60 degrees and no wind.  I was feeling pretty good as I got going.  I hit the first 10 miles in 13:30, about a minute and a half too fast, but I knew I had a 4 mile climb coming.  I lost my minute and a half that I had gained and ended up at 1:45:39 after 14 miles, 39 seconds slow but not bad.  I then dropped to marathon pace.  I was a little tired from the 4 mile climb, but I now had gravity on my side so I was able to get into the grove pretty quickly.  I ende up averaging 6:30 over the last 6 miles (irronically the same pace I ran Saturday's 10K), which was 60 seconds faster than planned.  So in the end, I was 21 seconds ahead of the plan.

Total run:  20 miles, 2:24:39, AP 7:14

I was nice to have a good run today.  I needed that after Saturday.  I decided I've become bipolar with my running.  Either it is a great day or a terrible one.  I just hope I hit Boston on a great day.

Addidas Bostons Miles: 20.00
Comments
From Smooth on Mon, Mar 22, 2010 at 16:05:29 from 174.23.198.220

NICE 20 miler! I love how you had a 4 mile climb after 10 miles and then coast the last 10K. Did you plan your route to simulate Boston? GREAT JOB and NICE getting the confidence back! I'm sure you will hit Boston on a GREAT day! VERY IMPRESSED with your training!!! You ran your 20 miler 14 minutes faster than my 10 miler today! LOL!!!

From Rhett on Mon, Mar 22, 2010 at 16:31:13 from 74.32.222.202

No I didn't! I just always hit 1 hour instead of 2 hours. No way I could ever run as fast as it shows there. I'll fix it now.

From Burt on Mon, Mar 22, 2010 at 16:38:39 from 206.19.214.144

Nice 10. I mean 20.

From AmberG on Mon, Mar 22, 2010 at 16:45:18 from 64.255.88.27

Wow I came to see how you could be so smokin!!! but it makes sense now lol :) Very nice pace still for a 20 miler! Great job and so nice to have it in for the week already!!!

From Smooth on Mon, Mar 22, 2010 at 16:46:01 from 174.23.198.220

Man, I totally fell for it! I know you are speedy...but that was sonic speed! Still very FAST AP for the 20 miler!!!!

From DonGardinero on Mon, Mar 22, 2010 at 17:19:33 from 75.162.167.197

Wow, awesome run!!! Glad you got back into the groove!!!

From MarcE on Mon, Mar 22, 2010 at 21:30:49 from 206.225.68.121

Wow. I guess it helps not to run the first mile in sand and up stairs, eh? Nice run, Rhett!!

From Teena Marie on Mon, Mar 22, 2010 at 22:38:31 from 174.52.45.85

:) :) :)

See ... nothing to fear! You got this!!!!

Just don't do anything stupid!!! :) :) :)

INCREDIBLE 20-miler!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

abs and core

20 minutes stair speed intervals

10 minutes elliptical

Quads were a bit sore this morning from yesterdays run, but overall feeling good.

Comments
From Kathie on Tue, Mar 23, 2010 at 16:16:24 from 63.248.105.188

Nice cross training. Great work yesterday!

From Kelli on Tue, Mar 23, 2010 at 17:59:18 from 71.219.89.155

Glad you are feeling good bipolar runner!

From Smooth on Tue, Mar 23, 2010 at 17:59:49 from 174.23.198.220

After Boston, I'm going to do some xtrain. Your workouts are so inspiring. Wow, you recover fast from that 20 miler!

From Rhett on Tue, Mar 23, 2010 at 18:08:12 from 74.32.222.202

Smooth, if you are doing P90X you are doing some intense xtraining. I can't believe you have been doing that along with all those miles you have been running. Your body must be rock hard.

From Smooth on Tue, Mar 23, 2010 at 18:16:38 from 174.23.198.220

Rhett ~ I only did the "easy" ones, yogaX, Xstretch, core-synergistics. I've only started doing them the last couple weeks and realize it's a mistake to start during the peak weeks. My ribs and shoulders are so sore. I'm not going to do any more until after Boston. My body is NOT rock hard, it's SORE!

From RivertonPaul on Tue, Mar 23, 2010 at 18:39:12 from 67.42.27.114

Great week!

From Teena Marie on Tue, Mar 23, 2010 at 18:44:29 from 174.52.45.85

Hardcore Boy!

From MarcE on Tue, Mar 23, 2010 at 21:15:15 from 204.16.82.112

Rhett..how do you like the new Speedstars? (I just ordered a pair, hoping that they are slightly different than last year's model -- which I blamed for my calf issues leading up to SGM)

From Rhett on Wed, Mar 24, 2010 at 00:44:11 from 74.32.219.227

Marc, they are more than "slightly different" than last year's model. I think I like them. I've only worn them twice and plan on wearing them this weekend for my final 20+ miler. Then I won't wear them again until Boston. I find them to be a bit more narrow in the toe box which I don't really like, but they do have a little more cushioned feel and glove like fit feel to them. The laces are at an angle which is a bit weird, but I'll get used to that I guess.

From MarcE on Wed, Mar 24, 2010 at 09:22:49 from 206.225.68.119

Rhett--I was kind of hoping the toe box was wider...uggg. That might not be a good thing -- as my toes usually need more room than the average shoe provides. That's the chance I take for ordering online, I guess. Maybe they'll fit, or I can stretch them a little. Thanks for the review.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.005.000.009.00

My schedule called for mile repeats this morning, but the thought of doing a full mile fast was intimidating today, so I decided to do Yasso's workout instead.  After a two mile warm up on the TM and some dynamic stretching, I programed the speed intervals to run at 6:00 pace and to walk at 3.3 mph and did half mile repeats with a minute walk break in between.  I did 10 of them and then cooled down for 1.25 miles for a total of 9 miles in 65:00.  It was a good confidence boost to do each one at 3:00 and still feel like I could do some more.  I hope Bart Yasso is right, that that means I can do a 3 hour marathon.

Specifics on my TM Yasso's repeats for my future reference.

TM @1% incline

2 mile warm up @ 7:30

Dynamic stretching

50 second walk @ 3.3mph

Switch to run speed @ 10 mph for 3:10

Repeat 10 times

1.25 coold down @ 8:00

SpeedStar 2 #2 Miles: 9.00
Comments
From timp on Wed, Mar 24, 2010 at 13:18:12 from 144.189.100.25

nice job!

From Andy on Wed, Mar 24, 2010 at 13:21:30 from 159.212.71.25

If you felt good after 10 repeats with a shorter break than Yasso recommends then you are in great shape.

From RivertonPaul on Wed, Mar 24, 2010 at 13:22:52 from 67.42.27.114

Good job. I think your rest intervals were less than Yasso suggests, which is a good thing. (Edited) Dang, Andy already beat me to the comment. He is much faster than I am these days.

From Kelli on Wed, Mar 24, 2010 at 13:23:46 from 71.219.89.155

Warm up at 7:30? That is my speed work.

Nice job on the Yasso's, I think he is right and you can do a 3:00 easy.

Do you always run on a 1.0 all the time? i do either that or a 2.0, but the 2.0 is seeming really difficult right now.

From Kathie on Wed, Mar 24, 2010 at 13:36:30 from 63.248.105.188

Great work Rhett I think you can do Sub three at Boston for sure!

From Rhett on Wed, Mar 24, 2010 at 13:56:45 from 74.41.249.102

I know Yasso calls for a quarter mile jog, but I figured since I was walking I'd do it a little shorter. I left it on the slower setting for 50 seconds since it takes a good 10 seconds to get the TM up to the faster speed.

Kelli, yes, I almost always run on 1% incline unless I'm trying to do hill work. Sometimes when I can't keep up the effort I drop it down to 0 incline.

From DonGardinero on Wed, Mar 24, 2010 at 14:23:09 from 75.162.97.133

Very nice, Rhett!!! I think you could go sub-3:00 at UVM.

From Kelli on Wed, Mar 24, 2010 at 17:33:14 from 71.219.89.155

There is only one time I drop it to zero, and that is about 3/4th of the way through your 1 minute on/1 minute off workout. It is just the little extra push I need to finish!

From Burt on Wed, Mar 24, 2010 at 18:40:20 from 206.19.214.144

One mile sounds intimidating? Whatever!

From Kerry on Wed, Mar 24, 2010 at 19:31:03 from 170.215.35.222

you are a STUD Rhett!

From Smooth on Thu, Mar 25, 2010 at 00:20:29 from 174.23.198.220

VERY SOLID Yasso's, Rhett! I hereby declare you're ready for Boston...all signs pointing to a sub-3 again!

From Mack on Thu, Mar 25, 2010 at 01:20:16 from 71.111.182.118

Great job Rhett. Sounds like the sub 3 is within reach.

From Teena Marie on Thu, Mar 25, 2010 at 13:22:18 from 174.52.45.85

You nailed that!!!! :)

Almost party time!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core work

Lower body weights

20 minutes stair speed intervals

Only one more lower body weights workout next Tuesday and then no more weight lifting until after Boston!

Comments
From Smooth on Thu, Mar 25, 2010 at 22:15:45 from 174.23.198.220

25 days!!! Can hardly wait!

I don't know how you and Kathie do lower body weights; but my legs are so fatigued that there's no way I could do any leg lifts. Teena and I were talking about xtraining. I have got to learn how to do that afte Boston!

From MarcE on Fri, Mar 26, 2010 at 00:53:25 from 206.225.68.126

I'm with Smooth -- Xtraining is something I rarely ever do, but should. After Boston...or maybe after UVM..or maybe after El Scorcho.... OK, maybe never. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
24.000.000.000.000.0024.00

The plan today was to go out and run 24 miles in 3 hours (7:30 pace).  I wore my Boston race shoes and socks.  It was only my 3rd time to wear theses shoes and first time to wear this pair of socks.  Both passed the test well.  I will now put them aside until race day.

I got started around 4:20 this morning and my stomach felt a bit queasy on the first mile, but then I started to find my grove and felt pretty good the rest of the run.  I hit the 12 mile mark 4 seconds ahead of pace still feeling strong, but knowing that the second half of the run had a lot more big hills than the first half.  I continued to run strong and was able to push a little on the downhill parts of the run.  Mile 24 was about a 200 ft climb, so I needed to bank a little time.  I had about a minute banked with one mile to go and was happy that I didn't need it all.  I ended up finishing in 2:59:21 with 39 seconds to spare.  AP 7:28

My splits were all over the place do to the nature of the rolling hills.  You can tell which were up and which were down just looking at them.  I was happy that my only mile over 8 minutes was the first mile where I was still warming up and finding my groove:  8:06, 7:25, 7:23, 7:22, 7:10, 7:32, 7:13, 7:21,7:13,7:19, 7:53, 7:59, 7:39, 7:06, 7:47, 7:24, 7:28, 7:34, 7:05, 7:06, 7:15, 7:42, 7:25, 7:54.

I'm very happy with my final really long run.  All I have to do is run 2.2 more miles in the same amount of time as today.  With a little taper, some carb loading, and some race day magic, I think I'll have a good shot at it. 

SpeedStar 4 Miles: 24.00
Comments
From RivertonPaul on Fri, Mar 26, 2010 at 11:30:58 from 67.42.27.114

Way to bank the great run. You are going to smash Boston.

From MarcE on Fri, Mar 26, 2010 at 14:56:54 from 129.188.33.25

Excellent! So do you wash the socks before you put them away until race day?

From Rhett on Fri, Mar 26, 2010 at 16:21:32 from 74.32.222.202

I almost include the fact that I was going to wash them before putting them away in my blog, but I figured everyone would already know that. I forgot that you are reading this blog too Marc. :)

From MarcE on Fri, Mar 26, 2010 at 16:34:06 from 136.182.2.27

Actually, it was a half serious question -- I know that socks feel different after they've been washed. Glad to know they'll be nice and clean for race day. :)

From Teena Marie on Fri, Mar 26, 2010 at 21:44:21 from 174.52.45.85

!!!!!!!!!!!!WOW!!!!!!!!!!!!!

Seriously, what an INCREDIBLE run!!!! I am so excited to see you smash your goal at Boston and party with friends at the seafood joint as we feast upon your celebration dinner!!!! :)

Yahoo Baby!!!! :)

From Smooth on Fri, Mar 26, 2010 at 22:59:54 from 174.23.198.220

SO SO SO SO SO SO HAPPY for your successful 24 miler! :)

WOW! What an EXCELLENT run and a confidence builder. Sub-3 Boston here you come! Can't wait to party and celebrate w/ you and the gang!!!

From DonGardinero on Sat, Mar 27, 2010 at 02:54:58 from 75.162.100.26

Another fine effort, Rhett!!! I don't know how you do it. I'm smelling a PR at Boston...Or is that the socks? Way to go man!!!

From Andy on Sat, Mar 27, 2010 at 07:18:15 from 198.60.114.178

You did some serious long runs during this training cycle. Excited to see the results of your hard work.

From Rhett on Sat, Mar 27, 2010 at 11:34:20 from 74.32.222.202

Thanks everyone. It was good to have a good week this last tough week before I start to back off next week.

Andy, I too am interested to see what kind of results I get from the unothodox training I've done. With only running 3 days a week, I have run a lot farther on each individual run than I have in the past. It's kind of fun for me to see how my body responds to diffent kinds of training. I don't think I could ever follow a schedule and be so consistant as you are. I wish I could. I'd probably be a better runner, but it would make running more of a chore to me than the great fun I have with it right now.

From Kathie on Sat, Mar 27, 2010 at 14:29:14 from 63.248.105.188

Holy cow! You are so ready for your race this year! I think with race day magic you can really rock Boston!

From timp on Sun, Mar 28, 2010 at 09:36:03 from 68.164.215.48

nice run Rhett

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary cycle

Legs felt really good today. 

Comments
From Mack on Sun, Mar 28, 2010 at 01:32:15 from 71.111.182.118

It's interesting to see you do your long run on Friday and then recover on Saturday. I haven't known many people to do that. It seems like most run long on Saturday or Sunday. Any special reason or is it just what fits best with your personal schedule?

From Rhett on Mon, Mar 29, 2010 at 16:38:31 from 74.32.222.202

Mack, it all started with wanting to have more time with my family on Saturdays, but I have found that I really like being able to do a recovery workout the day after the long run. It seems to make my legs feel much better. I'll probably keep doing it this way most of the time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.009.000.000.000.0011.00

It was a glorious morning for a nice hard run.  There was a full moon, no wind, and it was 50 degrees.  I headed out to the island for another attempted mp run.  I've not been happy with my last few mp runs and was hoping today would be different... and it was.

After a mile warm up around 7:30, I picked it up and searched for the comfortable marathon pace (6:40).  I hit a little fast on the first mile, but then settled into a pretty good rythm.  On mile 5 I started to feel like my legs were tying up a bit and I was working to hard and was worried that another mp run was about to fall about.  When I hit the split and looked at my watch I had run a 6:26 for that mile. No wonder I felt like I wa working too hard, I was.  I backed off the pace a bit and got back into my groove.  I was able to finish strong on the last mile at 6:30, finishing 9 marathon paced miles with an AP of 6:37.  I cooled down for a mile at just over 7 min pace and called it a day.

Total run 11 miles, 1:14:31, AP 6:47

I did work harder than I should have been working at mp, but considering I ran a hard 24 miler on Friday, I was very happy with my run today.  I did decide on my Boston strategy while running this morning.  I have decided to run a 6:52 pace through the Newton Hills and then if I'm feeling it, pick up the pace for the last 5 miles.  If not, just try and hold on to that 6:52 pace for a 3 hour marathon.

Addidas Bostons Miles: 11.00
Comments
From Andy on Mon, Mar 29, 2010 at 13:22:27 from 199.190.170.31

When I ran Boston, I had a ton of energy after cresting Heartbreak Hill. It was so much fun being able to run strong the last 5 miles while passing tons of people. Sounds like a good strategy. 6:52 is going to feel very easy for you.

From RivertonPaul on Mon, Mar 29, 2010 at 13:30:39 from 67.42.27.114

I agree with Andy, you are in great shape.

From Smooth on Mon, Mar 29, 2010 at 15:08:36 from 174.23.251.49

AWESOME mp run! You're in FANTASTICV shape! Sounds like a GREAT plan and you're gonna nail that sub 3!!!

From Rhett on Mon, Mar 29, 2010 at 16:40:07 from 74.32.222.202

Andy, Paul, Smooth: I hope you guys are right. We'll know in 3 weeks.

Are any of you doing UVM? I worked out my schedule yesterday so that I can do it. Now I just have to sign up.

From Andy on Mon, Mar 29, 2010 at 16:43:33 from 199.190.170.31

I'm not running it but signed up as a volunteer. Hopefully I will see you there.

From Smooth on Mon, Mar 29, 2010 at 22:49:01 from 174.23.251.49

I am running UVM as part of the Grand Slam! I signed up with double discouts (BQ and Slam). It'll be a long run with benefits, like Ogden! Doone should do the Half!

From MarcE on Mon, Mar 29, 2010 at 23:49:49 from 206.225.68.29

Excellent confidence builder! Nice run.

So glad you're going to run UVM -- we'll definitely have to do a family get-together that weekend. Can't wait to introduce you to my family.

From Rhett on Tue, Mar 30, 2010 at 12:26:32 from 74.32.222.202

It will be fun to see you all at UVM.

Andy, do you know what they are going to be having you do as a voluteer?

Smooth, Doone is going to be staying home for the weekend and enjoying some time alone at home as I will have my kids with me.

Marc, it will be fun to get families together and do something fun. We'll have to talk when we are in Boston and decide what we want to do.

From Andy on Tue, Mar 30, 2010 at 12:35:09 from 199.190.170.21

I have no idea yet. I told them that I would like my kids to help as well so I imagine we will be at one of the aid stations.

From timp on Tue, Mar 30, 2010 at 17:26:11 from 144.189.100.25

sounds like a plan, Rhett! Although it sounds like you are in better shape than that. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Abs and core work

20 minutes stair speed intervals

10 minutes elliptical

Today was my last day of weight training before Boston!! Lower body weight training is my least favorite workout, but I know how much it helps me so I do it.  It will be nice to have a few weeks off from it.  I'll keep up the ab and core work for a couple more weeks though.

Comments
From Burt on Tue, Mar 30, 2010 at 12:42:19 from 206.19.214.144

I won't be doing the Havasu Half this year. :( I so wanted to throw a blogger party in your basement.

From Rhett on Tue, Mar 30, 2010 at 16:17:50 from 74.32.222.202

Burt, there is always next year.

From Huans32 on Tue, Mar 30, 2010 at 18:11:36 from 138.64.8.52

Awesome job on the xtraining. Your an animal.

From Smooth on Tue, Mar 30, 2010 at 18:36:32 from 174.23.251.49

LOVE your smart xtrain!

From Rhett on Tue, Mar 30, 2010 at 19:33:14 from 74.32.222.202

I just signed up for UVM. It's official now.

From Teena Marie on Wed, Mar 31, 2010 at 00:07:38 from 174.52.45.85

Rockstar!!!! Killer run yesterday!!!

Did you see RivertonPaul's blog?

From Kathie on Wed, Mar 31, 2010 at 13:14:20 from 63.248.105.188

I am still lifting I think I will only lay off the week right before Boston, at least that is the plan for now.

Happy taper too you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.002.000.007.00

The goal now that taper had begun is to keep up the normal intesity, but cut milage.  I did my hill sprints workout today with a shorter warm up and cool down. 

1 mile warm up

5 laps = 15 hill sprints.  Approximately 2 miles of sprints with easy jogging in between

0.5 mile cool down.

Total run 7 miles

Addidas Bostons Miles: 7.00
Comments
From DonGardinero on Wed, Mar 31, 2010 at 18:15:08 from 75.162.183.115

Nice run!!! I love taper time. It always feels so good to cut back on the miles.

From Smooth on Wed, Mar 31, 2010 at 20:10:57 from 174.23.251.49

PERFECT workout to keep up the intensity and taper down the mileage! Such a PRO!

GREAT JOB! 18.5 days!!!! :)

From MarcE on Wed, Mar 31, 2010 at 22:01:26 from 206.225.68.76

Impressive. You're so dedicated!!!

From Kelli on Wed, Mar 31, 2010 at 22:11:44 from 71.219.89.155

I am feeling taper guilt....

From Teena Marie on Wed, Mar 31, 2010 at 22:42:37 from 174.52.45.85

Very cool!!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ab and Core work

20 minutes stair speed intervals

30 minutes elliptical

It's April!  Boston is this month!  I'm getting pumped!

Comments
From Smooth on Thu, Apr 01, 2010 at 13:07:19 from 174.23.251.49

Me too! NICE xrain as always! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Wow, today was my last long run before Boston.  I can't believe it.  I decided to do 16 miles and since I was feeling good to just run and have fun with it, not worry about splits, and just keep the effort at the hard end of easy.  I did just that on a super hilly course.  When all was said and done, and I went back and looked at my splits, I was surprised at how fast I ran.  I ended up doing 6 of the 16 miles at or faster than mp, but they were gravitationally aided so I'll still call them easy miles.

Total run 16 miles, 1:54:11, AP 7:08

Legs felt great and it was fun to let loose and run a bit.  My longest run left on the schedule will be next Saturday when I pace the Havasu Half Marathon. 

Addidas Bostons Miles: 16.00
Comments
From jtshad on Fri, Apr 02, 2010 at 12:18:03 from 204.134.132.225

Have fun in Boston! Good luck and have a good race!

From Rhett on Fri, Apr 02, 2010 at 12:47:52 from 74.32.222.202

jtshad, are you running Boston again this year? Last year you ran an amazing race.

From jtshad on Fri, Apr 02, 2010 at 12:49:08 from 204.134.132.225

No, not this year. I will go back in a couple of years and do it again and bring the entire family next time.

From DonGardinero on Fri, Apr 02, 2010 at 13:16:46 from 75.162.177.229

Awesome job, Rhett!!!

From RivertonPaul on Fri, Apr 02, 2010 at 13:35:50 from 67.42.27.114

Stud!. Your mag cover got updated.

From Kathie on Fri, Apr 02, 2010 at 14:08:04 from 63.248.105.188

Nice run, I can't wait for Boston!

From Smooth on Fri, Apr 02, 2010 at 16:55:40 from 174.23.251.49

WOW, that's an AWESOME 16 miler and FANTASTIC splits! You're in GREAT shape and primed for a huge PR at Boston.

I ran my last long run today too, not hilly course though. Have a GREAT Easter weekend!

From Teena Marie on Fri, Apr 02, 2010 at 19:32:19 from 63.226.93.26

That is AWESOME!!!!

Enjoy your weekend! :)

From Mack on Fri, Apr 02, 2010 at 19:58:20 from 71.111.186.66

Nice work Rhett. I am looking forward to seeing how you do in Boston. It's going to be good.

From Kelli on Sat, Apr 03, 2010 at 16:24:51 from 71.219.92.128

Nice speedy job! That would be nice to look at splits and have gone faster than you thought. For me it is usually the opposite!

Nice LAST long run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike

This was probably my last session on the bike before Boston.  I'm counting all my lasts. :)

Comments
From Kathie on Sat, Apr 03, 2010 at 13:56:07 from 63.248.105.188

I am getting so nervous! I keep thinking I am going to get lost, miss my plane, or a million other mishaps that keep running through my head. I really need to calm down...OK this is my LAST panic attack before Boston! (I hope)

From Rhett on Sat, Apr 03, 2010 at 14:28:49 from 74.32.222.202

Kathie, Boston is so, so easy to get around riding the T. Nothing to worry aobut. Plus you are going to have a bunch of us around you most of the weekend. Don't waste your energy worring. It's going to be great!!!!!

From Teena Marie on Sat, Apr 03, 2010 at 22:39:29 from 63.226.93.26

:)

We're all going to have so much fun!!!!

From DonGardinero on Sun, Apr 04, 2010 at 01:14:31 from 75.162.174.157

I believe you are ready to rock Boston!!!

From Mack on Sun, Apr 04, 2010 at 01:34:54 from 71.111.186.66

The excitement is building!

From Teena Marie on Sun, Apr 04, 2010 at 11:01:39 from 63.226.93.26

Happy Easter to you and your family, Mr. GQ! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.003.000.000.009.00

Had a nice easy tempo run this morning.  TM 1%

3 miles @ 7:30

3 miles @ 6:18

3 miles @ 7:30

Total run 9 miles 1:03:54

Two weeks from right now I should be coming down the back side of Heartbreak Hill!!!!!!

Comments
From Burt on Mon, Apr 05, 2010 at 12:55:59 from 206.19.214.144

Woo hoo!

From Smooth on Mon, Apr 05, 2010 at 17:09:30 from 174.23.251.49

Only YOU can say nice and easy in a tempo run...all those pace would put me in a coma! :) See you in 12 days! Can't hardly wait!

From RivertonPaul on Mon, Apr 05, 2010 at 17:22:57 from 67.42.27.114

Taper hard!

From Kelli on Mon, Apr 05, 2010 at 18:38:21 from 71.219.92.128

So, then I will just be starting the race 2 weeks from now....I am sure you are that many waves ahead of me!

How many mile ya running this week? Next week? I am taking a poll (or just really trying to figure out what to do).

From Rhett on Mon, Apr 05, 2010 at 18:42:07 from 74.32.222.202

Looks like I should hit right around 30 this week and probably around 20 the next week, but I only run 3 days a week. I'll keep cross training on my non running days as well... just no weight training.

From Teena Marie on Mon, Apr 05, 2010 at 23:39:49 from 174.52.45.85

:)

Really ... you are going to own the course!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core work

30 minutes elliptical

20 minutes stair speed intervals

Today was probably my last day of stairs before Boston.  I sure felt strong on the stairs today though.  I guess the taper is already kicking in.

Comments
From DonGardinero on Tue, Apr 06, 2010 at 14:25:53 from 75.162.175.142

Don't you just love it when you start feeling strong from all the hard work you put in? Awesome!!!

From Mack on Tue, Apr 06, 2010 at 17:58:48 from 71.111.186.66

Nice x Training Rhett!!

I have to tell you, I had a new patient come to see me yesterday named Rhett. he is only four years old but I couldn't help but think that if he lives up to his name he could be flying up heart break hill some day.

From Kathie on Tue, Apr 06, 2010 at 19:15:17 from 63.248.105.188

I can't wait it is coming so fast! I think I should start packing now right...maybe I will give it a few more days!

From Rhett on Tue, Apr 06, 2010 at 19:24:19 from 74.32.222.202

It might be too early to start packing, but I've already started making lists of things to pack so I don't forget anything.

From Smooth on Tue, Apr 06, 2010 at 23:56:22 from 174.23.201.210

Another "last"?!!! You're making me nervous and excited...making a packing list already!

Kathie ~ I can't pack until after I do my dress rehearsal run and the laundry! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.650.003.350.000.008.00

I wanted to get in some easy speed work today so I did my on/off workout but slowed the fast pace down to about 5K pace (10mph) and picked up the slow pace to 7.5 mph.

After a 10 minute warm up at 7:30, I started into the on/off workout switching speeds every 60 seconds and did 20 sets and then did a little less than a mile cool down for a total of 8 miles run. It was a great workout, definitely easier than my on/offs I usually do at 11mph/5.5mph.  It has left me feeling fresh and invigorated today like I want to get out and run some more.  I won't though.

Tomorrow I will take a rare complete rest day that isn't a Sunday.  I have to go to Palm Springs for the day to do some continuing education.  I'll have to leave the house around 4:30am and won't get home intil after 9pm so I'll just take the day off.

HyperSpeed3 Miles: 8.00
Comments
From Kathie on Wed, Apr 07, 2010 at 13:25:37 from 63.248.105.188

I am going to have to try this work out (not until after Boston) What speeds should I use if my 5k speed is 8.0? Really I have never ran 3.1 miles that fast but that is what I use for my 800 meter intervals on the treadmill.

From Rhett on Wed, Apr 07, 2010 at 13:33:20 from 74.41.249.102

Kathie, it's a great speed workout that doesn't leave you feeling beat up at the end. You probaly should try 9.0 then I cut my off minute in half usually so 4.5 for the easy. You should be running hard enough for that minute that you really need to go slow for the next minute. Like you said, wait until after Boston to try this out.

From Mack on Wed, Apr 07, 2010 at 14:30:37 from 71.111.186.66

What???? A day off????? Slacker!

From Tom Slick on Wed, Apr 07, 2010 at 16:20:21 from 168.179.156.166

Hey Rhett, glad to be here amoung friends.....thanks. Are you read for your triumphant return to Boston.....12 days

From Smooth on Wed, Apr 07, 2010 at 18:00:16 from 174.23.201.210

I LOVE that 20x 1 on 1 off workout!

Sounds like a long day doing CE tomorrow, not much rest really! Just NO workouts! Can't wait to party with you and the gang in 10 days!

From Kelli on Wed, Apr 07, 2010 at 19:06:22 from 71.219.92.128

Very nice workout! It is so hard NOT to run more when you are feeling it, way to IGNORE that feeling!

Enjoy the day tomorrow!

From MarcE on Thu, Apr 08, 2010 at 23:58:20 from 204.16.82.122

Sounds like a great speed workout. Do you ever workout with a heart rate monitor...kind of curious how much you recover during your slow periods. I was tempted to run again after work..but I kept hearing your words "Don't do anything stupid!" -- so I opted out. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After sitting for 16 hours staight yesterday (6 driving and 10 in classes) my legs were a bit stiff this morning.  They feel much better with a nice easy workout.

30 minutes elliptical

Abs and core wore

Tomorrow I pace the 1:30 group at the Havasu Half marathon.  It should be fun as long as this darn cold I got a few days ago doesn't keep me from breathing.

Comments
From Kelli on Fri, Apr 09, 2010 at 17:24:34 from 71.219.92.128

That is a lot of sitting! YIKES.

Have fun tomorrow. I guess that is not really a speed workout for you, but MAN, that is so fast. One day I hope to be able to run a 1/2 that fast.

From Teena Marie on Fri, Apr 09, 2010 at 19:09:45 from 174.52.45.85

Can't wait to hear how tomorrow goes.

Thank you so much for always being so wonderful with me. I truly consider you a great friend. Thanks. :)

From Smooth on Fri, Apr 09, 2010 at 19:51:12 from 174.23.201.210

16 hrs sitting, yikes! Aren't we glad we're not truck drivers?! :)

Have fun pacing the 1:30 group. It takes me that long to run just 9 miles! Can't wait to read all about it!

From Mack on Sat, Apr 10, 2010 at 00:44:01 from 71.111.186.66

Good timing on getting the cold now. That means it will be gone for sure by Boston.

From MarcE on Sat, Apr 10, 2010 at 01:00:02 from 204.16.82.123

I can't wait to hear about your pacing experience...you'll be awesome at it. You know, they don't expect you just to run, you also have to tell jokes -- while running sub 7:00s! :)

From Kathie on Sat, Apr 10, 2010 at 15:23:34 from 63.248.105.188

So how did it go? Did you tell any good jokes...and did they laugh?

Race: Havasu Half Marathon (13.1 Miles) 01:30:53, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.000.0013.10

We woke up today at 6 am and it was already 66 degrees outside and new that it was going to get warm.  By race time at 7:30 it was probably 70 and still getting warmer.  By the end of the race it was 77.  I sure hope it is much cooler next week in Boston.  

I was a 1:30 pacer for the race which should be right at marathon pace for me.  We got started and I had about 10 people in my pace group.  The wind was blowing pretty strong and I mentioned to those in our group that we should bank some time going out because the flags were whipping  (I'm guess close to 20 miles per hour.) and we were going to have to run back into the wind for the last 4 1/2 miles.  Those in the group wanted me to keep it at a steady 6:52 so I said OK.  By the time we hit the turn around (we had only banked 10 seconds) spot I had dropped everyone but one runner.  When we turned around we were hit with a serious wall of wind.  I told the one guy with me to get behind me and I would block the wind for as long as I could go.  I was able to hold onto the pace for about 1 mile and a half, but it was just too strong and I had to back off.  I told him I couldn't hold it any more and he kindly went ahead and let me draft off him for a couple miles until he started fading a bit and then I went back ahead, but he couldn't go with me.  He ended up finishing a bit more than a minute behind me.  

I crossed the finish line in 1:30:53 feeling like I had worked way to hard to run that pace, but really I just worked way to hard running into the wind at the end of the race.

My splits were:

1 6:48

2 6:47

3 6:53

4 6:56

5 6:48

6 6:51

7 6:48

8 6:57

9 6:51

10 7:07

11 7:15

12 7:25

13 7:03

13.1  6:56 pace

I ended up getting 7th overall and 3 place in my AG and received a nice little plaque.  

Addidas Bostons Miles: 13.10
Comments
From Smooth on Sat, Apr 10, 2010 at 18:08:33 from 174.23.201.210

GREAT JOB pacing, Rhett! WOW! AWESOME WAY to stay with that pace in 20mph and heat! Doesn't that count for at least 10 min. off your time? CONGRATS on placing in your AG and 7th overall! Too bad only one guy could stay with you!

Seriously, your training is SOLID! Now you can race Boston no matter what the weather! Can't wait to see you in 7 days!

From Tom Slick on Sat, Apr 10, 2010 at 18:25:22 from 172.190.176.151

Oh Rhett, great job on your halfer! Your a hard act to follow and even harder one to catch. Too bad you pace team couldn't hold your right on pace!

From Andy on Sat, Apr 10, 2010 at 18:26:15 from 198.60.114.178

We ran pretty similar splits today but I didn't have to deal with the wind. Great job. Who are you kidding? A 1:30 half is way slower than your marathon pace.

From Kathie on Sat, Apr 10, 2010 at 18:30:30 from 63.248.105.188

Nice race I am sure Boston is going to be a breeze! Looks like the weather will be perfect!

From MarcE on Sat, Apr 10, 2010 at 23:04:02 from 206.225.68.162

Congrats on your successful pacing job!!! That's amazing that a pace group leader can take home hardware in your AG!! Nice job in that tough/hot wind. You'll do just fine in Boston! See you in a week!

From RivertonPaul on Sat, Apr 10, 2010 at 23:21:37 from 75.169.11.31

Great prep for Boston.

From Teena Marie on Sat, Apr 10, 2010 at 23:36:11 from 174.52.45.85

Rhett -- You are so stinkin' hardcore!!!! What a tough windy race to pace ... and you still nailed it, blocking the wind and all. You amaze me!!! Seriously!!!

Very nice! :)

From Mack on Sun, Apr 11, 2010 at 00:22:56 from 71.111.186.66

Nice job Rhett! 1:30 in that kind of wind? You are so very ready for Boston.

From Burt on Sun, Apr 11, 2010 at 01:03:01 from 98.177.220.145

The wind wasn't so bad last year, but it was definitely at our backs the last 4.5. Did Kuck win again?

From Kerry on Sun, Apr 11, 2010 at 13:33:22 from 70.101.194.197

great seeing you and great race Rhett! Your great preparation will carry you to a great day at Boston!

From DonGardinero on Sun, Apr 11, 2010 at 15:38:38 from 75.162.190.158

You did an awesome job in tough conditions. What is up with all the wind lately?!!!

From Rhett on Mon, Apr 12, 2010 at 14:34:54 from 74.41.249.102

Thanks everyone. I so excited to see many of you this week in Boston.

Burt, yep Dan won again. Some guy from Flagstaff came down saying he was going to run a 1:08 without problems. He ended up doin like 1:19 and Dan did 1:16. He has won the race all 3 years it has been run.

From Burt on Mon, Apr 12, 2010 at 15:05:36 from 206.19.214.144

Kuck. LOL. I spelled his name wrong.

What do Flagstaffians know? Nothing! Actually, a gal from Flagstaff was the top female in the last race I did. I'm just bitter because my worst races in high school were in Flagstaff. Do you ever have those dreams where you are running as hard as you can, but you don't get anywhere? That's what it's like.

From timp on Tue, Apr 13, 2010 at 11:20:02 from 144.189.100.25

nice run Rhett. That's a great workout the week before Boston. You are primed and ready to run a fast one.

From Kelli on Tue, Apr 13, 2010 at 14:07:51 from 71.219.92.128

Nice work!!! That is a bummer about the wind, it really affects fast runners (us slower runners get the affects, I just do not think it is as bad, we have more meat on us to block the wind or something).

Bummer that none of the 10 were able to get their 1:30, especially that last guy. Oh well, had the wind not been there I am sure he could have done it.

Here is to NO wind and great weather in Boston, PLEASE!!!!!

From Huans32 on Tue, Apr 13, 2010 at 16:56:15 from 138.64.8.52

Great job on the tough windy course. Too bad there wasnt more that could keep up with you. Granted that is a fast pace even without the wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I ran a nice easy 6 miler this morning with 5 one minute strides at about half marathon pace.  It was a nice refreshing run.

AP 7:34

Addidas Bostons Miles: 6.00
Comments
From Burt on Mon, Apr 12, 2010 at 15:16:14 from 206.19.214.144

Is it heating up in LHC? Collecting fast offerings was a bit uncomfortable yesterday in my suit.

From Kathie on Mon, Apr 12, 2010 at 22:45:51 from 63.248.105.188

Nice run, let the healing begin so we can have fresh legs!

From Smooth on Tue, Apr 13, 2010 at 00:24:39 from 174.23.237.236

NICE run and looking good for Boston! YIPEEE!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core work

30 minutes elliptical

I guess that will be the last of the ab and core work until after Boston.  It's so weird doing such little exercise.  The crazy thing is I'm loosing weight doing it.  I stepped on the scale and read 155 this morning.  That's the lightest I've been since last year right before Boston.  I guess that's good as long as I'm feeling strong.

Comments
From DonGardinero on Tue, Apr 13, 2010 at 15:00:26 from 75.162.177.67

Nice job. Gotta love the weight loss. The day after St. George I mysteriously gained 5 lbs and then in the next month skyrocketed up another 10 lbs and I haven't been able to lose any of it yet.

From Smooth on Tue, Apr 13, 2010 at 19:17:49 from 174.23.237.236

I lost weight last year during taper too. That is actually a good sign, don't you think? Running at your lightest as long as you're feeling good. Plus, I'm sure the carb load and party will compensate for whatever is lost.

Can't wait to see you in a few days!

From MarcE on Tue, Apr 13, 2010 at 22:55:22 from 206.225.68.187

155 -- I haven't weighed that since 6th grade! I'm so jealous! You are so ready..and focused.

Hey, this might be a stupid question, but...is your wife's name pronounced "Dew One" or "Dune"?

From Kathie on Wed, Apr 14, 2010 at 08:50:20 from 63.248.105.188

Rhett, nice job on the weight loss. I have lost a little weight too. Only problem I have with that is now the Butt to fabric ratio on my favorite running skirt causes wedgies!

From Tom Slick on Wed, Apr 14, 2010 at 09:25:58 from 168.179.156.166

Hey Rhett, It's just about time for you to head off to the Boston Marathon....How are you feeling? How have the extra runs effected you? Do you feel like your peaking now or have you over trained.

My training for UVM is coming along pretty good. I seem to be getting stronger with every run. My knee problem seems to be totally in the past now. Now I just need to keep the trifecta of Mind, Body and Spirit on the road moving forward.

Good Luck at Boston, hope we see a sub 3 from you, like a 2:19:25......

From Rhett on Wed, Apr 14, 2010 at 13:18:31 from 74.41.249.102

Smooth, yep I figure the less I weigh the faster I should be able to run.

Marc, it is pronounced like Dune

Kathie, I'm not sure what to say about the wedgie issue. Good luck with that. :)

Tom, I'm feeling lean, fast, and strong. Hopefully I'm feeling great on race morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

Down another pound to 154 this morning.  I'm not sure why.  I guess I've been focusing on eating more carbs and maybe the change in diet is causing it.  I feel strong and healthy so I guess it is good.  When I get serious about carb loading on Saturday and Sunday I'll probably put a few pounds back on anyways. 

Did a nice easy run this morning with 2 easy, 2 mp, then 2 easy.

6 miles AP 7:27

Comments
From Andy on Wed, Apr 14, 2010 at 13:52:09 from 199.190.170.28

Remember 2 seconds per mile per pound. Things are lining up perfect for you.

From Teena Marie on Wed, Apr 14, 2010 at 13:56:06 from 155.99.200.81

You are going to have an AMAZING race!!!! Let's party!!! :)

From DonGardinero on Wed, Apr 14, 2010 at 14:00:19 from 75.162.176.191

Rhett...Send me a copy of your diet so I can lose some weight. lol

From RivertonPaul on Wed, Apr 14, 2010 at 14:07:52 from 67.42.27.114

Great preps in every area. You will have a fantastic race.

From Smooth on Wed, Apr 14, 2010 at 14:20:19 from 174.23.237.236

Seriously everything is looking good and coming together nicely for you! Can't wait to party.

From Mack on Wed, Apr 14, 2010 at 19:33:08 from 71.111.186.66

Hard to believe you weigh 154. If you don't mind me asking, how much did you weigh in the picture you have as your avatar?

From Rhett on Wed, Apr 14, 2010 at 20:23:15 from 74.32.222.202

Well that was one year ago 2 weeks before Boston so I was probably 158 then.

From MarcE on Wed, Apr 14, 2010 at 23:18:22 from 206.225.68.186

Nothing stupid happening hear...move along...:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

This is so weird sitting here checking email and everyone's blogs instead of either being out running or at the gym, but I'm taking a rest day and I think I kind of like it.  I still have an hour before I have to be at work and I'm all ready to go, so I'm just goofing off on the computer.  I think I'll pack tonight so I don't have to worry about it after work tomorrow.  We have to take off around 4 pm to catch our 8:15 flight out Vegas tomorrow.  We then fly the wrong direction to L.A. have about an hour layover and then fly from there to Boston.  That'll be a long flight, but with the right drugs I should be able to sleep the whole thing away.  I can't believe that next week at this time I will have already been back at work for a full day.  That's sad.  I hope the weekend goes slow.  I'm looking forward to seeing every on Saturday.  Travel safely and have fun.

Rest Day:  Zero miles, Zero Cross Training , Zero time.

Maybe I'll stretch and roll my legs a bit.  That would probably be a good use of this extra time. 

Comments
From Kerry on Thu, Apr 15, 2010 at 12:25:55 from 74.41.252.246

you are going to have a GREAT race and a GREAT experience Rhett!

From Kelli on Thu, Apr 15, 2010 at 14:01:02 from 71.219.92.128

Do some Yoga!!!!

Hey we leave SL tomorrow at 6:15 and fly to Long Beach, After a short layover, we leave there at 8:55. I was hoping by doing this I could sleep on the plane instead of being terrified of death. What kind of drugs are you going to take??????

From Smooth on Thu, Apr 15, 2010 at 14:58:12 from 174.23.237.236

NICE rest day!!! You are going to ROCK Boston! I am so excited for you! See you in about 48 hours. Wow! I better get going! Have a safe and restful flight!

From Rhett on Thu, Apr 15, 2010 at 17:33:57 from 74.41.249.102

Kelli, I take these herbal sleeping pills with melatonin and other stuff that seems to knock me out pretty good. I've never tried prescription sleeping pills before.

Looks like you and I will be landing in Boston around the same time. Good luck sleeping through the flight.

From Mack on Thu, Apr 15, 2010 at 17:49:58 from 71.111.186.66

Have a great time in Boston Rhett. Us slower folks will be watching and waiting for your report. I predict it is going to be a great one!!! Have fun and enjoy every minute of it!

From Kelli on Thu, Apr 15, 2010 at 19:43:47 from 71.219.92.128

WHAT are they??? I take Melatonin and it seems to help some. I need more of a kick for a flight, though, and I do not think I can get my Benadryl onto a plan, I can not find a small enough bottle for the 2 oz limit.

From DonGardinero on Fri, Apr 16, 2010 at 00:49:14 from 152.216.7.5

Have fun this weekend and run fast.

From RivertonPaul on Fri, Apr 16, 2010 at 10:45:35 from 67.42.27.114

Wishing you the absolute best, stud.

From Andy on Fri, Apr 16, 2010 at 12:20:13 from 159.212.71.200

Hope you have a fun and safe trip. Very excited for you and what you are capable of accomplishing. Good luck!

From Rhett on Fri, Apr 16, 2010 at 12:55:12 from 74.32.222.202

Kelli, I don't even remember the name of them. I ordered them on line and they do a great job knocking me out. Go buy some benedryl in pill form and take those with you. Those seem to knock me out pretty good too.

From Kelli on Fri, Apr 16, 2010 at 12:57:34 from 71.219.92.128

I am so dumb, I did not think about pill form!!!! I take Children's Benadryl, but for this trip I can be a grown up!!!

Travel safe! See you in 36 hours or so (unless we run into each other at the airport. What airline are you flying???)

From RivertonPaul on Fri, Apr 16, 2010 at 12:58:36 from 67.42.27.114

Ironically, I can usually down a Diet Mtn. Dew and fall right asleep, but taking pills doesn't seem to help as well as I'd like.

From Rhett on Fri, Apr 16, 2010 at 13:05:58 from 74.32.222.202

Well Paul, that's because Diet Dew is the ellixer of the God's and has super powers that will let you sleep when you want to sleep and give you energy when you need energy. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

It was really weird only running 4 miles this morning.  I didn't feel like I ever got warmed up.  I ran 4 easy miles with the first minute of the last 3 miles at 5k pace.  It all felt great.

AP 7:16

To continue my weight loss saga, yesterday I rested completely and really focused on eating carbs all day and drinking a lot of water.  I fully expected to have gained a couple pounds when I hopped on the scale for my morning weigh in.  I alway weigh myself first thing every morning when I get out of bed.  To my suprise, I dropped another pound down to 153.  Go figure.  I guess I'll just have to be more hard core about my eating on Saturday and Sunday in Boston.  Too bad Gary (Smooth's Bro in Law) won't be there to guide me in the art of power eating.  It was amazing to watch him eat last year.

Addidas Bostons Miles: 4.00
Comments
From Smooth on Fri, Apr 16, 2010 at 13:18:59 from 174.23.237.236

153? Down 2 lbs = 4 sec per mile faster! WoHoooo! Yep, we will be carb loading earnestly. Too bad Gary is running SLC instead of Boston. We'll make sure we eat lotsa rice, noodles, steamed buns, dumplings, pasta, bagels, fried rice, more noodles and washed them down with gallons of gatorade. We'll pack pretzels, chex mix, bagels, bananas, etc. on the bus to Hopkinton! :) See you in about 26 hours.

From timp on Fri, Apr 16, 2010 at 14:38:18 from 144.189.100.25

good luck in Boston, Rhett! Go for it.

From Burt on Sat, Apr 17, 2010 at 13:33:03 from 98.177.220.145

Good luck Rhett.

Some people, the ones that can really pacdk it away, are just a joy to watch eat.

From Andy on Mon, Apr 19, 2010 at 13:28:13 from 199.190.170.29

Great job Rhett. Congrats on the shiny new PR!!!!

From timp on Mon, Apr 19, 2010 at 13:29:40 from 144.189.100.25

Great race Rhett! The hard work has paid off. Can't wait to read about it.

From RivertonPaul on Mon, Apr 19, 2010 at 13:32:01 from 97.49.103.68

Congratulations on sub 3. Very impressive!

From mattk on Mon, Apr 19, 2010 at 14:52:05 from 67.214.249.195

Rhett, Awesome run! I was watching the race this morning and made me want to get my lazy butt running again. I looked you up and was so stoked to see your time! Great job and way to recover so well from last year's injuries. I'll have to start training and maybe run it next year. Way to go!!

Race: Boston Marathon 2010 (26.2 Miles) 02:58:03, Place overall: 1057, Place in age division: 785
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.600.000.000.0026.60

ACTUAL RACE REPORT STARTS AT NEXT HEADING A FEW PARAGRAPHS DOWN. FEEL FREE TO SKIP INTRO.

 Wow! What a great weekend. Doone (my wonderful wife) and I took the red eye out of Vegas Friday night and arrived in Boston at about 7:30 Saturday morning. With a few drugs I was able to fall asleep before take off and wake up upon landing. We took the T into downtown Boston and checked into our hotel then headed over to the expo and arrived about 10 minutes before they opened the doors at 9 am. We had a great time doing the expo and managed to control our spending pretty well this year. After what felt like about an hour but was really 3 1/2 hours we took off and had lunch at Legal Seafood. Yum!

We spent the after noon resting in our room before we met the gang for dinner. It was so great to see everyone. Smooth and Larry, Teena and Ryan, Marc E, Lark, Canyon, Kathie, and Lucy (from the fast running blog) and her two kids all went out for a wonderful Chinese Dinner in China town. The food was wonderful and the company even better. It was great to see everyone again. Being in Boston with the gang makes for an amazing weekend. They are all great runners and even better people. I am honored to be included in the group.

Sunday morning Doone and I slept in and then went for a Sunday brunch at the Westin which was to die for. We then met most of the gang in the lobby and headed to church. Surprise though, the building was locked up. We figure it was stake conference. Smooth found a door which looked like a utility door that was unlocked and we went in and held our own worship service complete with opening song (accompanied by another runner who was outside the building wondering when church started) prayer, a few talks, and closing song and prayer. The highlight of the meeting was Smooth's telling of her conversion story. The more I know Smooth, the more I love her. Our own little meeting was an experience I'll never forget and that alone made our trip to Boston worth it, but it kept getting better and better.

Back to the hotel for some R and R and then, we met up again to go to the pre-race pasta dinner. If there was anything bad this weekend it was the food at that dinner. YUCK! Next year we have to go to the North End for real Italian food on the night before the race. I'll even make reservations. Most everyone stopped and bought real food on the way back to the hotel.

After getting my race gear ready I fell asleep around 9 pm and slept soundly until 2 am. That's like a ton more sleep than I ever get before a good race, so I was happy with that and spent the next 3 hours laying in bed and pondering. It was actually really nice. At 5 I got up showered, got dressed, and had some breakfast. We all met up at 6 in the lobby and headed over to the busses. The weather was amazing and for the first time in my 4 Bostons, we were not going to have a headwind. It was mostly a cross wind a little more at our back then and front. We all hung together in the athletes village for a while before setting out for the starting corals.

RACE REPORT STARTS HERE

I relaxed in the coral a bit and before we knew it, the race was under way. With the coral system (I was in # 2) we got off to race pace right at the beginning. The first mile is the steepest downhill and when we passed the first mile around 6:35 I think. (Oh a quick side note, my Garmin got messed up on the way to Boston and when I fixed it and reset it I forgot to set the auto splits. It took me about 8 miles before I started trying to manually hit the splits and I was bad at it, so I don't have mile splits.) Without the garmin giving me the instant feedback I'm used to I decided I would start running by feel and paying attention to my 5K splits trying to keep each one under 21:00.

I ran next to Minnie Mouse (actually a petite asian man), a ninja in a full black outfit from head to toe, and a few other characters for a while. I kept taking stock on how I was feeling and I kept feeling good so I kept on running. The ladies and Wellesley were loud enough to hurt my eardrums this year. I stayed far to left until the very end when I went over and high fived the last 20 yards or so of them for a nice little adrenalin rush. I hit the halfway mark at 1:26:54. This was definitely faster than anticipated, but I was still feeling good, so I kept on running.

The next few miles were easy, but the Newton Hill were approaching. Since I had a decent amount of time banked I decided I would take the hills easy and hopefully make up the time heading back down them. This strategy seemed to work well for my and by the time I topped Heart Break Hill at mile 21 I was still feeling strong. I took of down the back of Heart Break with a couple miles around 6:40. I then just had to hang on for the last few miles. I did have to dig deep to keep the pace right around 7:00 but was able to keep it up. I turned right onto Hartford street getting ready for my big turn onto Boylston and my first sight of the finish line. In honor of last year's run and my 6 month recovery from the ruptured PF tendon, I did the airplane as I turned onto Boyleston. I dug deep and ran that last .2 miles (actually a bit more) as strong as I could and crossed the finish line with a new PR 2:58:03!!!!!! I was pumped.

 5K Splits:

 K   Mile   Time

5   3.1   20:21

10   6.2   20:27

15   9.3   20:42

20   12.4   20:52

25   15.5   20:58

30   18.6   21:35 (first 2 Newton hills)

35   21.7   21:53 (last 2 hills. The mile with Heart Break was my slowest at 7:28)

40   24.8   21:37

?  26.2   10:38

END OF RACE REPORT

 After finishing I sped off to my hotel and showered and changed into street close and headed back to the finish line to see the others. My parents called me from their mission in Tansania. That was awesome. I found Doone, Larry, and Ryan and was able to Teena, Kathie, and Smooth finish. We missed the others. That night we met up and celebrated with a fabulous dinner at Legal Seafood, followed by Ben and Jerry's, and then a quick trip to the post race party. It was sad to have to say good bye to everyone. They are all amazing. Thanks for making my weekend so special. You guys are the best!!!!!! IF YOU READ ALL THAT YOU DESERVE A FINISHER'S MEDAL.

SpeedStar 4 Miles: 26.20
Comments
From KP on Wed, Apr 21, 2010 at 01:18:15 from 98.81.8.237

Congrats on getting your PR at Boston, Rhett!! What an awesome experience! Thanks for sharing!

From Burt on Wed, Apr 21, 2010 at 01:41:35 from 98.177.220.145

"Doing it at Boston would be sweet!" You did it! You are awesome! Great job!

From DonGardinero on Wed, Apr 21, 2010 at 04:03:23 from 75.162.164.84

Wow, what a great experience you had for your fourth Boston. Way to PR!!! It was fun tracking you online. You were really smokin' on that course!!!

From Andy on Wed, Apr 21, 2010 at 07:27:15 from 198.60.114.178

After all of your hard work I was so happy to see you execute the perfect race plan. You ran incredibly well. Congratulations on a great race.

Sounds like a very fun weekend. Even if it did include breaking and entering.

From Kelli on Wed, Apr 21, 2010 at 08:12:01 from 184.49.175.124

I READ IT ALL!!! Again, congrats on a great race (I did not hear about the characters you ranwith...funny, I thought only the back of the pack had people all dressed up!!! We had a rubber duck even!) I am so happy you got your PR, you are an amazing runner.

It was great to meet you again and get to chat with you and your wife. I feel honored to hae ruined your perfect diet with some killer ice cream!

From timp on Wed, Apr 21, 2010 at 08:53:12 from 144.189.100.25

Great race Rhett! I'm glad all the work paid off for you this year.

From Kerry on Wed, Apr 21, 2010 at 09:52:48 from 70.101.194.197

FANTASTIC RHETT - WAY TO GO!

From bunkgoats on Wed, Apr 21, 2010 at 10:18:08 from 75.36.225.40

way to get it done and PR at Boston!!

From josse on Wed, Apr 21, 2010 at 12:44:05 from 75.252.5.74

Great job on the PR!! it looks like you had a great time.

From runningafterbabies on Wed, Apr 21, 2010 at 14:25:32 from 67.177.9.74

I liked your race report. Great job on your PR!

From Tom Slick on Wed, Apr 21, 2010 at 15:38:22 from 168.179.157.104

Great run at Boston,Plus a big PR.

From Mack on Wed, Apr 21, 2010 at 17:17:54 from 71.111.186.66

Congrats on a great PR Rhett. You deserved it!

From MichelleL on Wed, Apr 21, 2010 at 18:48:48 from 67.41.226.109

Nice job! Way to go, PRing at Boston.

From RivertonPaul on Wed, Apr 21, 2010 at 18:52:55 from 67.42.27.114

I enjoyed getting your updates on my phone while I was in court (I know, big no - no, but I had to know). Love your report. Again, big congratulations.

From RAD on Wed, Apr 21, 2010 at 19:34:26 from 67.172.229.125

Nice race and amazing PR! You make a 2:58 sound like a breeze! Glad you got to hang with some good people - they're some of my favorite too!! (Oh, and don't ever do a diet w/out ice cream when you're meeting Kelli for a race...never!).

From rockness18 on Wed, Apr 21, 2010 at 23:33:20 from 75.16.161.162

Nice report and impressive running!

From jtshad on Thu, Apr 22, 2010 at 10:31:08 from 204.134.132.225

Congrats on a great race and the PR! Sounds like you got the Boston experience you wanted this time! Boston is indeed a fun experience (both the race and the town) especially with good friends.

From Bonnie on Thu, Apr 22, 2010 at 11:26:08 from 64.119.33.134

Great race Rhett! Loved the report, loved to see you have a good day and enjoy your day! You did so well. I think that races where you just let your body do what it is supposed to do almost always work out best! Congratulations!

From Rhett on Thu, Apr 22, 2010 at 14:41:45 from 74.32.222.202

Thanks everyone. All of your positive vibes being sent my way really helped me run my best race.

From LuzyLew on Thu, Apr 22, 2010 at 17:15:34 from 208.187.197.42

It was so nice to meet you Saturday Night. I was pretty shy at dinner since Smooth and Larry were the only ones I really know--wasn't that incredible? They are so nice. I got to now Kathie a little better and found her at the race's start. Man-- You ran a stellar race. It was perfect weather! We lucked out. Your strong finish & excitment is inspiration. Thanks for the report! I read yours all the way to the bottom--but I already got a medal of my own, thanks anyway :)

From Teena on Sat, Apr 24, 2010 at 11:35:35 from 174.52.45.85

You amaze me!!! You ran the perfect race. :) :) :)

Congrats on it all!!! :) :) :)

From Smooth on Mon, Apr 26, 2010 at 00:37:51 from 174.23.172.155

Rhett ~ I just want to let you know Larry and I think the world of you! What a blessing it is for us to know you and Doone. Larry wants you to tell Doone that she is a very special girl. She has a great personality and wish that one of our sons would find a girl just like her. It is easy to see you two make a perfect team/couple. We just LOVE YOU!!! THANK YOU for a most memorable and fantastic Boston weekend! Can't wait to see you at UVM!

WOW! You ran a PERFECT race! You deserve the PR in grand style. I expect nothing less given the dedicated and intelligent training you have had over the last few months. What a stellar performance! WAY to *honor* the finish w/ the airplane glide. I am SOOOO HAPPY for your PR!!!

How was your talk at Sacrament today? Wish I could be there to listen to you speak! You're a great example to me and many people!

From Rhett on Mon, Apr 26, 2010 at 13:26:03 from 74.41.249.102

Smooth, you are too kind.

On my marathonphotos pictures they have a really cool shot of me airplaining onto Boylston.

See Mack's blog from Sat. 4/24 to answer the question about my talk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core Work

1 hour elliptical

Calfs and pretty sore, everything else feels great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower Body Weights

40 minutes elliptical

Calfs are mildly sore everything else feels 100%.  I'll probably do a recovery run tomorrow.

Comments
From Burt on Thu, Apr 22, 2010 at 17:58:42 from 206.19.214.144

Recover well.

From RivertonPaul on Fri, Apr 23, 2010 at 12:07:39 from 67.42.27.114

Glad you are feeling well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran a nice easy recovery run this morning.  I thought about doing 6 miles, but the calfs were still a bit too sore so I cut it to 4 miles.  All other muscles felt perfect. 

AP 7:37

SpeedStar 2 #2 Miles: 4.00
Comments
From Kathie on Fri, Apr 23, 2010 at 13:36:48 from 63.248.105.188

I told myself that whatever you ran today I would try tomorrow. I am glad you did 4, that is doable. I was afraid you might do 30 "just to see if you could!"

From DonGardinero on Fri, Apr 23, 2010 at 15:36:30 from 75.162.165.108

Glad you cut it back to 4 miles. 7:37 is recovery pace, huh? Wow!!!

From Mack on Fri, Apr 23, 2010 at 17:13:16 from 71.111.186.66

Sounds like you are healing up nicely.

From Rhett on Fri, Apr 23, 2010 at 17:46:55 from 74.32.222.202

Kathie, you make me laugh. I'm going to stay in recovery mode until the legs feel 100% so that I don't screw up UVM.

Dale, I felt like I was running so slow, but was suprised at how fast I was actually running. I guess after averaging about 6:40 for the fist 20 miles just a few days ago, my body reset what felt slow.

Mack, Yep I'm hoping to be back to normal training by Monday, but only if everything feels perfect.

From MarcE on Fri, Apr 23, 2010 at 19:10:53 from 129.188.33.25

Sounds like you're recovering nicely. I think if all is well, I'm going to give 3:15 a try at UVM. Time to do a little rampup before the next taper.

From Rhett on Sat, Apr 24, 2010 at 11:54:12 from 74.32.222.202

Marc, you totally can go 3:15 on that course. It looks blazing fast. My plan is to run 6:30 pace (2:50) for as long as I can. I'm just curious how long I can hang onto that pace. I'm guessing about 20 miles. Then I plan on training hard and hopfully hitting that 2:50 at SGM. I think a 2:50 would get me in corral #1 and running with the Kenyans... for a few yards.

From Kelli on Sat, Apr 24, 2010 at 20:22:59 from 71.219.75.178

I love that 7:37 is a recovery run for you and a totally ticked off, mad at the world, frustration run for me. Hmmmm....one day I hope to be as speedy as you. Actually, I don;t. That hurts too much.

Glad all is going well!! Keeping my fingers crossed that you two get into St George, i think your wife would love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike

10 minutes elliptical

Ab work

I really hope the legs feel good on Monday.  I'm craving a good run.

Comments
From DonGardinero on Sat, Apr 24, 2010 at 16:23:02 from 75.162.103.50

I'm craving some rest. Nice job on the workout

From RivertonPaul on Sun, Apr 25, 2010 at 00:13:04 from 75.169.2.73

Crave a burger.

From Mack on Sun, Apr 25, 2010 at 17:50:49 from 71.111.186.66

Nice X Training. Don't rush back too fast.

From Burt on Sun, Apr 25, 2010 at 20:05:00 from 98.177.220.145

Crave a craving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Walking around and going up and down my stairs and everything was feeling 100% over the weekend, so I went to the gym with the intention on doing a tempo run.  I started the run easy at 7:30 and quickly realized that my calfs are still not 100% for running, so I just kept it at 7:30 for 8 miles (1 hour) on TM 1% incline.  I'll try again on Wednesday, but it may be next week before I get to run fast again.  :-(

Addidas Bostons Miles: 8.00
Comments
From Mack on Mon, Apr 26, 2010 at 20:46:15 from 71.111.186.66

Nice job of playing it safe!

From Smooth on Mon, Apr 26, 2010 at 23:16:29 from 174.23.172.155

Funny how 7:30 would be sprinting for me and easy for you. Smart to play it safe!

From timp on Tue, Apr 27, 2010 at 09:17:50 from 144.189.100.25

yeah I think that is ok, Rhett...

From Kelli on Tue, Apr 27, 2010 at 18:39:47 from 71.219.75.178

And to think, I thought 7:30 was fast. We live on different running planets!

My calves are the only thing that is sore, and they hurt during the first 7-8 miles of the marathon (super tight or something). Does downhill running hurt the calves?

From Rhett on Tue, Apr 27, 2010 at 19:06:00 from 74.32.222.202

That's a good question Kelli. I noticed my calves starting to hurt about the same point at Boston. You'd think the up hill running would work the calves more, but I remember my claves being happy when we were able to climb a little. I bet you would smoke UVM if you decided to run it. I know the half is filled, but I think there are still openings in the full.

From Kelli on Wed, Apr 28, 2010 at 17:41:52 from 71.219.75.178

Well, it is at least good to know that I am not the only one who struggled with aching calves at the beginning.

I am kind of starting to debate UVM, we will see...

From Rhett on Wed, Apr 28, 2010 at 18:23:21 from 74.32.222.202

Do it Kelli! You didn't run all out at Boston and now have all this residual fitness left over. You are primed for a huge PR especially on that course at UVM.

From Kelli on Wed, Apr 28, 2010 at 18:38:38 from 71.219.75.178

Rhett, should I call you the running DEVIL??? You are tempting me.

It looks like my husband is officially out again for a bit, he re-injured his calf yesterday. He now says maybe he is going to quit running. We will see what a month off does for him physically and mentally. BUT that leaves UVM open to me since he is not going to run it....

From Rhett on Wed, Apr 28, 2010 at 19:15:17 from 74.32.222.202

I'm sorry to hear about Scott. What did he do yesterday to it or was the injury from Boston?

Run UVM, it's fast!

From Kelli on Wed, Apr 28, 2010 at 19:42:26 from 71.219.75.178

He was just running nice 10 minute miles outside. He tore his calf in November, re-injured it in January, and here we go again. I love him, but maybe he is right----he is just not built like a distance runner.

Still thinking about it....is it REALLY fast???

From Rhett on Wed, Apr 28, 2010 at 19:46:52 from 74.32.222.202

SUPER DOOPER REALY FAST!!!!!

From Kelli on Wed, Apr 28, 2010 at 22:39:49 from 71.219.75.178

Thinking....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core

Lower body weights

30 minutes elliptical

The rest of the week, I'll be off my normal schedule since Doone is heading to women's conference tomorrow morning and won't be back until Sunday.  I'll have to try and get in some exercise while being a "single dad" for a few days.  I don't know how single parents survive.  When ever I have the kids for a few days by myself it wears me out big time.

Comments
From DonGardinero on Tue, Apr 27, 2010 at 13:33:05 from 75.162.180.134

It takes a while to get used to being a single dad (We are married, but work separate shifts). I struggled with it for a long time, but now it's pretty easy. Its just hard trying to fit in the things that I want to do. Good luck, Rhett.

From Smooth on Tue, Apr 27, 2010 at 17:39:57 from 174.23.172.155

So NICE of you to shoulder the home front. You can do it!!!

I'm going to Women's Conference too. I hope I run into Doone!

From Rhett on Tue, Apr 27, 2010 at 18:09:57 from 74.32.222.202

I'm sure the kids and I'll have fun.

Smooth, I'll tell Doone to look for you.

From Mack on Tue, Apr 27, 2010 at 19:16:40 from 71.111.186.66

Good luck with Doone finding her. I kept an eye out for her at Painters. You would never guess how many small, fit women with black hair and a friendly smile there are running around out there. Unless Doone has met her before...good luck!

From Andy on Tue, Apr 27, 2010 at 21:45:48 from 198.60.114.178

Have fun with the kids.

From Teena Marie on Tue, Apr 27, 2010 at 23:34:23 from 174.52.45.85

Oh yes!!! This will be the perfect time for you and the kids to get all the Mother's Day shopping and homemade gifts made!!! :) :) :)

Make sure the house is clean when she gets home!!! :) :) :)

From TylerS on Thu, Apr 29, 2010 at 01:09:33 from 63.248.32.71

Hey it was nice meeting you in Boston! You are right, it is harder to babysit kids alone than it is to run a marathon! Well like you said, it wears you out! Good luck at UVM!

From Rhett on Thu, Apr 29, 2010 at 12:25:27 from 74.32.222.202

Tyler. Likewise, it was good to meet you. I never saw a Boston Race Report from you. Since you were taking it easy, did you opt not to write one? Are you doing UVM?

From TylerS on Thu, Apr 29, 2010 at 12:30:08 from 70.102.167.2

Rhett I posted the miles from Boston but I let Kellie write a report and so I just attached hers to my calendar. She did a great job at writing one. I am not doing UVM, I have a week long scout trip that week and I am going "race" top of utah and then take st george easy this year. I have only ever raced st george so I want to race top of utah and see if I can get a PR. UVM should be a fast course, I hope the weather works out!

From Rhett on Thu, Apr 29, 2010 at 13:50:13 from 74.32.222.202

Tyler, I just read Kellie's reprot. Nice picture with Ryan Hall. He's taller than I thought he would be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

I took the kids to the gym after work so I could get in some miles.  I planned on getting in 8 miles.  I started off easy (7:30) and everything was feeling good, so I was contemplating throwing in a couple faster miles at (6:30), but after a couple miles, my calves started tightening up a liittle.  I decided I'd just keep it at 7:30, but still do 8 miles.  But all of the sudden both my calves really tightened up around the 5.5 mile mark.  Being that Scott just tore his calf muscle yesterday, I was being extra cautious and decided to stop my run there and live to run another day.   I got on the stationary bike for 10 minutes and then called it a night. 

Total run 5.5 miles,  TM 1%,  AP 7:30

SpeedStar 2 Miles: 5.50
Comments
From Mack on Thu, Apr 29, 2010 at 18:30:00 from 71.111.186.66

Smart move! Just curious, how do you keep the kids engaged in constructive activities while you are running at the gym. Mine would have torn the place up.

From RivertonPaul on Thu, Apr 29, 2010 at 18:50:33 from 67.42.27.114

Still a nice workout, glad you didn't do real harm.

From timp on Fri, Apr 30, 2010 at 09:33:41 from 144.189.100.25

still less than two weeks out from Boston - your body is still recovering

From Rhett on Fri, Apr 30, 2010 at 17:17:24 from 74.32.222.202

Mac, they have day care at he gym and the kids sit and play video games the whole time. They actually like going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.004.000.000.000.008.00

I had a break in my schedule so I snuck off to the gym for a TM 1 %  run.  My calves felt good finally. 

2 miles at 7:30

4 miles at 6:30

2 miles at 7:30

Felt great to run fast again.  I'm going to start calling 6:30 my mp even though it's not.  By training at a 6:40 mp for Boston I think I really helped me PR there.  I figure it's mostly mental, so from now on MP is 6:30 for my training purposes.

Total run 8 miles,  56:00,  AP 7:00

Addidas Bostons Miles: 8.00
Comments
From Jeff L on Fri, Apr 30, 2010 at 17:56:44 from 76.164.29.58

Just curious, do you plan on sticking with running only every other day?

From Smooth on Sat, May 01, 2010 at 15:52:28 from 174.23.172.155

Glad to hear the calves are feelin' good. Love your new MP, SO SUPER FAST!!!!

Did you and the kids clean up the house before Doone comes home? Have a happy weekend!

From MarcE on Sat, May 01, 2010 at 16:59:04 from 206.225.68.1

Hooray for you calves! After Boston, I too notched down...from 7:40 to 7:30. (If I could just take off a mere 1:00 per mile, I could be running with you :)

From Rhett on Sat, May 01, 2010 at 20:18:29 from 184.10.154.170

Jeff, I was thinking about adding more running days after Boston, but the more I think about it, the more I think I will stay at 3 days. I will stay at 3 days running through UVM at least. Heck, it worked for me, PRing with a 2:58:03. Why fix what's not broken? I'll just train faster and hope to improve my speed.

Smooth, I just got home from camping with the kids up in the Hualapai Mountains. I am now doing laundry and cleaning house. Doone said she saw you up there. Amazing with how many ladies go to women's conference.

Marc, yep. I figure the only way to run faster is to train faster... or run a bazillion miles every week. But my body can't handle that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.005.000.000.0013.00

What a beautiful morning to get back into the flow of training.  I missed being in training mode for the last month with taper and recovery.  It was 59 degrees, clear sky, and a very slight breeze when I took off this morning right before the sun came up.  As the sun rose over the moutain I couldn't help but think how great it was that I was out running on this perfect morning.  Soon it will be close to 100 degrees at that time in the morning, so I took in every breath with joy.

I decided I better get started on training for the downhill of UVM today, so I ran up, up, up the highest paved road in Havasu the long, less steep way.  It was 8 miles to the top from my house and 1000 foot gain.  Then I turned around and ran down, down, down the short, steeper way back to my houses... 5 miles with the 1000 foot drop. 

I ran up keeping my effort on the hard end of easy.  I averaged 7:41 per mile.  When I turned around, I kicked it up to tempo effort and averaged 6:20 per mile on the way down.  It felt great to cruise down the mountain.

Total run 13 miles, 1:33:11, AP 7:10

SpeedStar 2 #2 Miles: 13.00
Comments
From Smooth on Mon, May 03, 2010 at 14:08:25 from 174.23.172.155

AWESOME training run with hills and SO VERY SPEEDY! So happy you're all recovered and into training mode! You'll rock UVM!

From Kelli on Mon, May 03, 2010 at 14:18:14 from 71.219.75.178

You are so cool. Seriously, I wish I could call a 7:41 the hard end of easy.

Glad you are back into happy training mode. I am starting to feel a funk come on, but if it would stop snowing here so I could get outside I think that would help! I will laugh if it snows for the UVM!!!!!

Have a good week! Crossing my fingers for you and your wife (I do not know how to spell her name I just realized) to get into St George this year, I think she would love the course! And it would be great to see you guys again.

From DonGardinero on Mon, May 03, 2010 at 15:17:46 from 75.162.100.190

Sounds like a good hill to train on. Nice job!!!

From Mack on Mon, May 03, 2010 at 21:29:30 from 71.111.186.66

You know that if Pron8r were on this blog he would say something like "wow you are sure going through a lot of ups and downs with your training."

From Tom Slick on Tue, May 04, 2010 at 15:40:10 from 168.179.157.104

you've got the training dialed in for UVM...keep up the great work.

From fly on the Wall on Tue, May 04, 2010 at 17:41:12 from 204.113.19.47

Welcome back to the flow.

Do you have a goal for UVM yet? BQ for corral #1? What would that take? Maybe 5 minutes off your Boston time?

From Rhett on Tue, May 04, 2010 at 19:36:03 from 74.32.222.202

Fly, yes I want to get to corral #1. Unfortunately that just means the top 1000 fastes entries, so I could be any time. At Boston I finished 1057, so if you subtract the ellite men and women I finished in the top 1000. I'm guessing 2:52 will get me in.

At UVM I think I'm going to try and run a 6:30 pace which would get me a 2:50 if I can hang on. I think there is a high probability of crashing hard before the finish line, but I hope to learn from the experience and take another shot at 2:50 at SGM if I get drawn.

From fly on the Wall on Tue, May 04, 2010 at 19:43:16 from 204.113.19.47

Any idea how much faster the UVM coarse is vs. Boston (weather and you being equal)? I assume it is faster due to the net downhill even though it is higher.

From Rhett on Tue, May 04, 2010 at 20:02:15 from 74.32.222.202

No idea, but it's got to be 3 to 5 minutes faster with all the downhill and lack of uphill. My only big challage will be altitude since I train at sea level and won't be able to get up there until Thursday night before the race.

From fly on the Wall on Wed, May 05, 2010 at 10:18:06 from 204.113.19.47

Reading blog comments it seems many runners don't think elevation makes a difference. I do not agree. It may not make a difference if you are running easy, but if you are red lining it I think you will be a bit slower. So, you should be sleeping in a hypobaric chamber. Unfortunately hypobaric chambers are expensive. Perhaps you could make your own? Using duct tape, empty soda bottles, and bailing wire to create a device that lowers ambient air pressure may be difficult. Perhaps as a poor man's alternative to lowering ambient air pressure, you could just lower the amount of oxygen entering your lungs while you get your beauty rest. This could easily be achieved by sleeping with your mouth shut and a finger up one nostril.

From fly on the Wall on Wed, May 05, 2010 at 10:48:15 from 204.113.19.47

On a serious note, here is the article about altitude vs. elevation loss.

http://runningtimes.com/Article.aspx?ArticleID=10507&PageNum=1

St. George is used as an example and their conclusion is that St. George is slower than a flat sea-level course.

"the gravity boost is almost precisely 4 minutes for 5-minute milers, 6 minutes for 7:30 milers...." BUT

"...its average elevation is about 4,500 feet — enough to convert a 3:00 marathon into a 3:08"

On the other hand, Sasha's predictor suggests: St. G 3:00 = 3:03 flat sea level.

The Running Times' times are theoretical/estimated based on numbers from published studies. I believe Sasha's calculator is based on "intuition" gained from real-world observations of runners who train and live along the Wasatch Front (~4,500').

From Rhett on Wed, May 05, 2010 at 14:29:10 from 74.41.249.102

Laughing hard Fly. Thanks for the info. I think I'll try duct taping my mouth shut while I sleep and stuff cotton balls up my noses. LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Ab and core work

20 minutes stair speed intervals

10 minutes elliptical

Comments
From Burt on Tue, May 04, 2010 at 12:35:17 from 206.19.214.144

Looking good Rhett. 13 miles yesterday. Tough workout today. How do you do it?

From Smooth on Tue, May 04, 2010 at 13:01:08 from 174.23.172.155

So consistently smart and dedicated!

From Rhett on Tue, May 04, 2010 at 13:43:25 from 74.32.222.202

Burt, 13 miles has become my normal routine that my body is used to. Since I only run 3 days a week, I can push harder on my runs than if I ran more. I find that I can go all out in my cross training without causing any negative effects to my running.

Thanks Smooth. How are your legs feeling today?

From Huans32 on Tue, May 04, 2010 at 15:24:06 from 138.64.8.52

Great workout bro. Looking strong. Cant wait to see you up here in Ut in a short month.

From Tom Slick on Tue, May 04, 2010 at 16:26:43 from 168.179.157.104

Rhett, As fast as you are, you are really going to smoke UVM. For the most part this is a gentle down hill marathon and it looks like it was designed just for you. If you can't get a Boston Qualifier that puts you in the first corral something is way wrong!!!!

From Rhett on Tue, May 04, 2010 at 17:17:13 from 74.32.222.202

Tom, I hope you are right. I plan on running this race hard, knowing I may crash before I hit the finish line. I want to use this experience to prepare me to run my fastest possible at SGM... if I get drawn.

From MarcE on Tue, May 04, 2010 at 22:48:02 from 204.16.82.120

Can't wait to see how you do at UVM! (Can I borrow your magic bracelet...please :)

From Teena Marie on Wed, May 05, 2010 at 11:24:03 from 174.52.45.85

Your run on Monday was AMAZING!!!! I can't believe your ascent and descent. WOW!!! Total first corral material!!! :)

Speaking of the bracelet ... what was the link again?? :)

From Kathie on Wed, May 05, 2010 at 13:31:33 from 63.248.105.188

Great goal to try and get in that first corral! I just want to get in the first corral of the second wave!

From Rhett on Wed, May 05, 2010 at 14:34:27 from 74.41.249.102

MarcE, I can't run fast without it. Sorry.

Teena, I think it is powerbalance.com

Kathie, you've got the speed to get to that first corral of wave 2. You just need a good day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.005.000.0013.00

I guess summer is right around the corner.  When I started my run at 5 am this morning it was 75 degrees and by the time I finished it was 80.  I went to the track for the first time in over a year today to do my speed work.  I did all my speed work over the last year on the TM.  I figured it was time to graduate to big boy running and go to the track.

I drove to the track, then did 2 warm up miles on the road.  Then I hit the track.  I started with 8 x 150m In/Out sprints (50m build up/ 50m at 90 to 95% of an all out sprint/ 50m cruise) with 250m very slow recovery jog.

Then I did 1 mile recovery jog and then 4 x 1mile with 400m walk recovery.  Splits:  6:12 (on the first mile I realized just how much the pevious sprints had taken out of me), 6:11, 6:13, and 6:22 (I completely fell apart on this last mile.)  I then finished with 3 mile cool down on the roads.

It fet great to be back at the track and running fast.  I found that I have not run all out much probably since my days of playing soccer and my form was choppy.  I need to work on running smoothly at a full sprint.  I think it will help with my form when I step back to my normal speeds. 

Total run 13 miles,  1:41:??

HyperSpeed3 Miles: 13.00
Comments
From DonGardinero on Wed, May 05, 2010 at 14:24:32 from 75.162.176.7

Wow, awesome!!!

From Andy on Wed, May 05, 2010 at 15:15:58 from 159.212.71.69

Great speed workout. Running fast outside is so much more fun than the treadmill isn't it?

From Kathie on Wed, May 05, 2010 at 15:29:08 from 63.248.105.188

Wow great run. So do you think it is harder to do speed work on the treadmill or at the track?

From Smooth on Wed, May 05, 2010 at 16:30:12 from 174.23.172.155

AWESOME speed work! I assume you wore your trainers. I'll bet racing flats feel lots smoother on the track for ya! GOOD JOB!

From Rhett on Wed, May 05, 2010 at 16:35:14 from 74.32.222.202

Dale, thanks

Andy, yep, it's way more fun to feel the wind rushing by.

Kathie, it's way easier to hit your splits on the mark on the TM, but outside on the track it is more fun and more accurate measure of distance.

Smooth, I wore the racing flats today to get the full effect of fast running. I think I am going to make this my Wednesday workout for the next few weeks.

From Kelli on Thu, May 06, 2010 at 09:59:15 from 71.219.75.178

Hmmmm....when I started at 5:15 this morning it was 35 degrees and when I finished at 6:45 it was 38. NOT SUMMER HERE!!!

Very nice work-out, as always.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

abs and core work

20 minutes stair speed intervals

10 minutes elliptical

Just the normal Tuesday/Thursday workout

Comments
From Kathie on Thu, May 06, 2010 at 16:08:36 from 63.248.105.188

I have not added weights back in my routine until after Ogden. It is really weird how I miss them.

From Smooth on Thu, May 06, 2010 at 16:45:32 from 174.23.172.155

I'm going to copy some of your normal Tue/Thu workouts. You're a great all around well-balanced athlete!

From Rhett on Thu, May 06, 2010 at 17:31:34 from 74.41.249.102

Kathie, I think you are doing the right thing staying away from the weights until after Ogden. It does feel good to be back at them though. I'll stop 3 weeks before UVM.

Smooth,thanks. I try to mix things up to keep proper muscle balance. I think it helps make me a better runner too. Running days are definitely my favorite though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I woke up at 4am and got ready to run.  I wasn't hungry so just had a glass of water before heading out the door.  About half mile into my run I realized I had forgotten to put any gu packs into my hydration belt which just had water in it.  I thought about heading back for some but decided to keep on going.  I was doing 20 miles.

The first 10 were uneventful.  I didn't push the pace since I new I was running without carbs.  I hit the 10 mile mark just under 1:15 for an average of 7:30 miles.  About half mile into the first mile of the second 10 I could feel my energy levels dropping.  I slowed to pace a bit to try and conserve energy, but it wasn't long before I felt like I was on a death march.  That was a tough 10 miles and the last 2 I felt like I wasn't even running straight anymore.  I was just focusing on putting one foot in front of the other.  By the time I got home I was a bit delirious and I'm still not feeling too good.  The second 10 miles took me 1:24:15 averaging about 8:28 miles.  

Total run 20 miles, 2:39:15,  AP 7:59

Too make me feel just a little bit worse, I logged onto the SGM web site and found out that Doone and I didn't get drawn for the big race.  Oh well, we'll just have to find another one to do. 

Addidas Bostons Miles: 20.00
Comments
From Smooth on Fri, May 07, 2010 at 13:36:36 from 174.23.172.155

20 miles with NO fuel?!!! And you have no body fat for reserve either! Is that what hitting the wall feels like to you? Hope you've eaten and re-loaded as soon as you got home.

I am sooo sorry about the stinkin' SGM lottery. I was so hoping to see Doone BQ there! May be you two can run one of the two new Utah marathons, Layton the week after SGM or South Jordan, the week before!

Have a GREAT weekend! Please tell Doone HAPPY MOTHER'S DAY from me! :)

From RivertonPaul on Fri, May 07, 2010 at 13:59:13 from 67.42.27.114

Rhett, I am so sorry about SGM. I was so looking forward to running with you, and it is extra-disappointing considering the impact also on your wife.

From DonGardinero on Fri, May 07, 2010 at 14:09:37 from 75.162.172.169

SO you are human, after all!!! That run sounds like one of my marathons.

It really stinks that you and Doone weren't selected for SGM. Hey, now's your chance for Top of Utah...Or maybe even the Layton Marathon. If, for some reason I don't finish the Slam, I'm going to try the Layton Marathon.

From timp on Fri, May 07, 2010 at 14:32:17 from 144.189.100.25

got to love the death march days! what's the occasion for doing 20? You have another marathon coming up ? UVM?

From Kathie on Fri, May 07, 2010 at 16:01:49 from 63.248.105.188

Wow that was a killer 20, they say running on empty will help your kick at the end of a marathon but seriously dude that was a little dangerous! I hope Doone yelled at you!

Sorry to get on your case, I just came to your blog to say how sad I was that you didn't make the lottery but when I read your post the mother in me made me tell you off. Forgive me!

From timp on Fri, May 07, 2010 at 16:34:08 from 144.189.100.25

yeah I do agree that learning to run when you are on E is a good thing mentally at least. Although I'm sure people would disagree with that...

From Rhett on Fri, May 07, 2010 at 16:50:58 from 74.32.222.202

Smooth, yep I've only ever had that feeling a few times. I ran smack into a huge wall and never recovered. Happy Mother's Day to you as well.

Paul, we'll just have to do UVM together. Your running has been pretty solid lately.

Dale, yep, I like everyone else need some energy source to run. We're thinking about doing the Pocatello Maraton Labor Day weekend.

Tim, yep I'm doing UVM. I wasn't planning on going without any fuel, but I had just read an article about how Meb does some long training runs with just water to make running with fuel feel easier. When I realized I had forgotten the gu, I decided I'd see how my body responded to the carb depletion. It hurt! But I may try it again some and see if I can get used to running without fuel.

Kathie, LOL I feel fine now that I'm refueled. It took a few hours though. I'm so excited for you and your son. Doone and I will have fun doing another marathon.

From timp on Fri, May 07, 2010 at 16:55:13 from 144.189.100.25

I like to to that as well. I think it makes race day a little "easier". Either way, great job getting up and getting it done.

From Smooth on Fri, May 07, 2010 at 17:03:56 from 174.23.172.155

Rhett ~ Lowell has tried to get me to run the Pocatello Marathon the last couple years. Looks like a great friendly marathon with a gentle downhill course. I may give that one a try this year.

From Rhett on Fri, May 07, 2010 at 17:25:56 from 74.32.222.202

Smooth, Doone ran the 1/2 there last year. They give our really good swag there. Plus it is only $45 to register for the full. Looks like a fun marathon. I talked to Doone at lunch and I think we are leaning towards doing that one.

From Smooth on Fri, May 07, 2010 at 17:30:11 from 174.23.172.155

OK, you have me sold! I may do the Half since Park City is two weeks before!

From Andy on Fri, May 07, 2010 at 18:16:11 from 198.60.114.178

Way to tough it out. I think it makes it easier to deal with when it happens in a marathon.

I'm bummed out about SGM. There is no way I could have hung with you but it would have been fun to try.

From Rhett on Fri, May 07, 2010 at 18:22:23 from 74.32.222.202

Andy, I was thinking about how fit you must have been and still are, to have run SGM 2008 so fast just 2 weeks after TOU that year. As I ran this morning and was crashing I was even more amazed how you did that. I'm betting you go sub 3 at Ogden and then PR SGM this year.

From MarcE on Sat, May 08, 2010 at 19:00:05 from 204.16.82.120

Rhett..I think you learned something very valuable during this long run. That those GUs you take, are actually needed. I've always wondered how far I could run with just water...but am afraid to try it. Way to stick it out.

About SGM, are Charity spots really expensive? I know Lark has gotten in via them in the past. I'm holding out hope that I'll see you and Doone in October.

From Teena Marie on Sun, May 09, 2010 at 10:58:22 from 174.52.45.85

FIRST OFF: I am completely upset that you and Doone are not into SGM. Isn't there some way around that??? DANG!!!!

SECOND: You crazy boy!!!! Seriously ... just water?????? What were you thinking??? (Far too hardcore.)

THIRD: Will you please tell Doone "Happy Mother's Day" for me???? I wish you two lived closer SO SO SO badly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

One hour stationary bike.

Happy Mother's Day to all of you wonderful mothers on the blog.

Comments
From Tom Slick on Sat, May 08, 2010 at 11:35:53 from 172.190.53.241

did you have enough carbs for your hour on the "D"mill?

From Teena Marie on Sun, May 09, 2010 at 11:00:10 from 174.52.45.85

Still sad that you didn't get into SGM.

Still can't believe you ran 20 on nothing but water.

Still wanting you to wish Doone a Happy Mother's Day for me.

Still wish you two lived closer!!!!

From Smooth on Sun, May 09, 2010 at 22:42:13 from 174.23.172.155

Did you and the kids spoil Doone today?

From Rhett on Mon, May 10, 2010 at 11:19:25 from 184.10.154.170

Tom, yep, plenty of carbs for the hour on the bike. I'm starting to think I had some kind of flu bug and that it wasn't the lack of carbs that caused me to crash on Friday though. I may have to go out for another 20 carb free to test my theory though.

Teena, you are too kind. Doone says thanks and wishes you a happy Mother's Day as well. She has asked me to be her coach for her marathon. Today is day # 1 of her training. It's a cross training day though. I'm going to have her do 3 days xtraining and 3 days running like I've been doing. She wants to train for a 3:45. We'll see how that goes.

Smooth, yep, we spoiled Doone as well as we know how. I hope you had a great Mother's Day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.005.000.000.0013.00

Same run as last Monday.  I'm going to call it my UP/DOWN run.  8 miles up easy, then 5 miles down at tempo effort.  AP up 7:45, AP down 6:09.

Total run 13 miles, AP 7:09, 1:32:55

Felt really easy the whole way.  Gotta like that. 

SpeedStar 2 #2 Miles: 13.00
Comments
From timp on Mon, May 10, 2010 at 11:28:42 from 144.189.100.25

Very nice, Rhett

From RivertonPaul on Mon, May 10, 2010 at 11:28:57 from 67.42.27.114

Very strong.

From Smooth on Mon, May 10, 2010 at 12:39:34 from 174.23.172.155

IMPRESSIVE! You're consistently speedy and strong! AWESOME *UP/DOWN* run!

From Kathie on Mon, May 10, 2010 at 12:49:35 from 63.248.105.188

Nice run! Killer speed!

From DonGardinero on Mon, May 10, 2010 at 13:54:44 from 75.162.97.160

Another fine performance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Tuesday/Thursday workout

Lower body weights

Abs and core work

20 minutes stairs speed intervals

10 minutes elliptical

Blah, blah, blah, blah, blah, blah.  Same as always.

Tomorrow I get to sprint again though!!!!!!!!!!

Comments
From Kathie on Tue, May 11, 2010 at 12:46:38 from 63.248.105.188

You know the cross training has been good for you, don't hate it just because it is not "running"! :)

From Burt on Tue, May 11, 2010 at 12:47:42 from 206.19.214.144

Nice picture.

From DonGardinero on Tue, May 11, 2010 at 13:42:34 from 75.162.97.160

You obviously enjoy running much more than the cross training.

From Rhett on Tue, May 11, 2010 at 15:56:12 from 74.32.222.202

Kathie, yep. I'm a big time believer in cross training. It's just boring to blog about.

Burt, can you see my airplane onto Boylston St. picture on my blog? I tried to change the picture, but on my computer it still shows my old picture.

Dale, I wish I could run evry day, but then I wouldn't be able to run as fast, so I don't.

From Smooth on Tue, May 11, 2010 at 16:37:16 from 174.23.172.155

Your Tue/Thur is very interesting to me. I am trying to copy your cross training, at least some of it. So keep blogging them.

Yes, I can see your airplane fly onto Boylston on my PC. You need to right click on your page then click "reload"; the pic will show up.

From RivertonPaul on Tue, May 11, 2010 at 17:26:07 from 67.42.27.114

Rhett, I didn't know you listened to Ke$ha. Blah, Blah, Blah

From MarcE on Tue, May 11, 2010 at 18:34:38 from 204.16.82.120

Nice airplane onto Boylston. Was that this year or last year? You were wearing orange last year...so I'm guessing this year! :)

From Rhett on Tue, May 11, 2010 at 18:58:01 from 74.32.222.202

Thanks Smooth. That image came our blurry. Do I need to resize it to make it clearer?

Mark, that is this year. I did it in honor of last year when I was injured. It may have to be my new trademark move onto Boylston. It seems to get me my picture taken at least. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.005.000.0013.00

What a beautiful day for speed work at the track!!!  It was 60 degrees with no wind.

2+ mile warm up on the roads. 

8 x 150m In/Out sprints with 250m slow recovery jog.  The all out 50m sprint in the middle of the 150m felt much smoother and faster this week.

4 x 1 mile with 400m walk recoverys. Splits as follows: 5:52 (this felt slow after those sprints), 5:57, 5:56, 6:02 (my legs started tying up right at the beginning of this mile.)

3+ mile cool down on the roads.

Total run 13 miles, 1:45:59

HyperSpeed3 Miles: 13.00
Comments
From MrsFIT on Wed, May 12, 2010 at 12:35:02 from 205.127.241.18

I wish I enjoyed speed work @ the track as much as you do. Nice job!!

From Andy on Wed, May 12, 2010 at 13:14:44 from 199.190.170.24

Excellent track work.

From Teena Marie on Wed, May 12, 2010 at 15:11:43 from 174.52.45.85

As usual, I am in awe!

From Smooth on Wed, May 12, 2010 at 16:15:52 from 174.23.172.155

WOW!!! Track star + mileage king = Rhett!!! :) SO AWESOME!!!! That is one SUPER SW!!!

From timp on Wed, May 12, 2010 at 16:46:07 from 144.189.100.25

yeah - very nice Rhett

From fly on the Wall on Wed, May 12, 2010 at 17:41:52 from 204.113.19.47

Nicely done.

Great blog picture!!! Do you run like that often? Or only at Boston? :)

From DonGardinero on Wed, May 12, 2010 at 18:21:42 from 75.162.172.22

Nice work, Rhett!!!

It's so weird. When you first posted that new picture, it was crystal clear. Then when I checked it again later, it was all blurry.

From Kelli on Wed, May 12, 2010 at 22:35:30 from 71.219.75.178

LOVE that you got the flying picture on there. To have that much energy at the end of a SUPER marathon---GREAT! I am excited to see how you do at UVM. While I opted not to run it, I think I may do what I did last year and come down to the finish line and run in as many runners as possible (I think I got 16 miles that way last year). We will see what the day holds....but you will do great.

Nice workouts this week. I think I see a Rhett workout in my future.

From kellies on Wed, May 12, 2010 at 23:21:48 from 63.248.32.71

Nice.......Nice :)

From Doone on Thu, May 13, 2010 at 00:03:26 from 184.10.154.170

Show off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights

Abs and Core

20 minutes stair speed intervals

Was running late so no time for the usual elliptical work.  I'm so crazy mixing it up like that. LOL

Comments
From DonGardinero on Thu, May 13, 2010 at 13:17:33 from 75.162.172.246

Nice job even without the elliptical

From Smooth on Thu, May 13, 2010 at 17:03:54 from 174.23.172.155

No blah blah blah Tue/Thur consistent workout?!!! :o) Can't wait to see what/how you run your long run tomorrow!

From Mack on Thu, May 13, 2010 at 18:05:50 from 71.111.186.66

nice job squeezing one in Rhett.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

If you recall last week I ran 20 miles without carbs and crashed hard early in the run.  I was thinking about that run and how I felt the night before and the day after, and I realized I probably had a little flu bug or something.  I therefor decided to recreate the run today.  I ate last night at dinner for my last meal.  I didn't eat before my run this morning.  I did pack gu packs with me incase I crashed like last week, but I didn't end up using any.  I just drank water on the run.  It was a much better experience this week.

I ran the same route as last week, and the first 10 miles I was 30 seconds faster, right at 1:14:30 for an AP of 7:27.  Of course I did slow down on the second half being that I had no fuel, but nothing like last week.  The second 10 took my 1:19:25, AP 7:55.  I felt a million times better than last week and was not completely delirious when I got home.  

Total run 20 miles, 2:33:55, AP 7:42

I definitely had some kind of bug last week.  I don't think I'll be attempting the fuel free 20 mile run any time soon again though.  It definitely is a tough run for those last few miles.  Next Friday 24 miles... with plenty of carbs! 

SpeedStar 2 Miles: 20.00
Comments
From RivertonPaul on Fri, May 14, 2010 at 12:12:25 from 67.42.27.114

Super training. You really look great. I am excited for you.

From Smooth on Fri, May 14, 2010 at 22:18:44 from 12.198.106.131

Wow! I'm in awe! Seriously don't know how you run 20 miles so fast with only water. Your training is so impressive! Can't wait to see how your 24 miler goes next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I have not run more than 3 days a week for over a year now.  Today that changed.  I have decided to do Doone's long runs with her during her marathon training, so I'll be doing those with her on Saturday mornings as a nice recovery run from my Friday long runs.  We got up early since I needed to be at a service project at 6:30.  It was a beautiful morning and it was so fun to run and talk with my sweetie.  The time really flew by.  I can tell I will look forward to our weekly runs.  How great is it to get to go out and spend quality time like that with the one you love!

10 miles, AP 9:34

Addidas Bostons Miles: 10.00
Comments
From DonGardinero on Sat, May 15, 2010 at 18:16:07 from 152.216.7.5

Very cool, Rhett!!!

From Kathie on Sat, May 15, 2010 at 18:23:31 from 63.248.105.188

Love love love it coach!

From Kelli on Sun, May 16, 2010 at 13:24:13 from 71.219.75.178

I do so agree, it is the one thing my husband and I have in common (and pretty much the only thing!)

So, you will do a long run Friday and then another long run Saturday? Your miles will be insane!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.005.000.000.0013.00

Up/Down run today.  I ran the first 8 up slower than normal even though I felt like I was giving the usual effort.  AP 7:56  Then I kicked it up to a tempo pace coming down the last 5 miles.  AP 6:03  I was right at 6 minute pace through 4 miles but faded to a 6:15 mile on the last one.  It was gravitationally aided, but it was the fastest 5 miles I've ever run-- 30:15

Now for the not so great news.  During my 2nd week of recovery after Boston on a 5 mile run my shin started bugging me.  I figured it was just some mile shin splints which I've always just iced for a few days and never had any reall problems.  Over the last couple weeks it has gotten to a high pain level, but not really bothered me after getting into my run after a couple miles.  The pain got high enough that I bought some compression sleeves last week and started using them.  It really seemed to help a lot.  When I started my run this morning, my shin felt better than it has in weeks.  However, when I was doing my 5 fast miles down this morning, I got sloppy with one of my steps and heal planted instead of landing on my forefoot, and a super sharp pain shot up my leg.  This was with about a mile and a half to go.  I was able to focus on form after that and finish without much pain.  I iced as soon as I got home which made it feel a bit better, but after showering and getting ready when I tried to stand up the pain was intense.  I sure hope it is just some inflamation and not a stress fractrue.  I'm wearing a compression sock on it now and took some imbuprofin and it seems to be doing a bit better.  I'll just have to be careful with it and make sure I don't doing anything too stupid with UVM right around the corner.

Total run 13 miles, 1:33:37, AP 7:12

SpeedStar 2 #2 Miles: 13.00
Comments
From Andy on Mon, May 17, 2010 at 13:06:17 from 199.190.170.29

Hope it is just inflammation. I had tibial stress fractures a few years ago and they are painful. Maybe take a break from downhill running until after the marathon. That seems to aggravate the shins more than anything.

From DonGardinero on Mon, May 17, 2010 at 13:22:13 from 75.162.164.131

I certainly hope it's nothing, Rhett. You know what to do to take care. Nice job, by the way, on the fastest five miles you've ever run. Very nice.

From kellies on Mon, May 17, 2010 at 13:25:50 from 67.199.181.245

Great run and pace! Sorry to hear about the pain in your shin. Sounds like you are being smart about it though. Hope it heals up fast with UVM less then 4 weeks away!! :) I would try rolling it also, and of course ice and IB to help with inflamation. Tyler used to have all sorts of problems with his shins and that seemed to help most!! Good luck! And again, great run!!!

From Teena Marie on Mon, May 17, 2010 at 13:27:26 from 174.52.45.85

Rhett --

I worry about you. Listen ... there are a couple of layman ways to test for a stress fracture. By any chance do you have a tuning fork? Also, another way is to have someone try and bend your bone ... As if you were making an arc out of your tibia ... does that make sense? If there is no pain you are likely looking more at inflammation, shin splints, nerve issues, tendonitis, etc ...

With anterior compartment syndrome I was always worried about stress fractures because it hurt so dang bad. It was a huge relief every time I would have Ry try and bend the bone and it didn't increase the pain.

You can, of course, do the hop test as well ... but that can be deceiving because things other than stress fractures can cause pain when doing that. Seriously, perhaps sit on a table put something steady under the middle of the bone, and have Doone or someone put pressure on the upper and lower part of the tibia and/or fibula.

Also, perhaps the pain is coming from the anterior tibilias pulling away from the interosseus membrane that is between the two bones. If that is the case, some kinesio tape anchored laterally and pulled medially over the pain might help tremendously. Just some thoughts.

Sending lots of "it's not a stress fracture" vibes your way.

Keep me up to date. I know that I am no where near professional advice, but it is helpful for me to think through these things.

You're a rockstar. You will figure this out.

Sorry about the lengthy post.

From Rhett on Mon, May 17, 2010 at 13:53:21 from 74.41.249.102

Andy, when you had your stress fracture, was it diagnosed with an MRI or with other tests? Did they just have you rest for 6 to weeks?

Dale, thanks. I was trying to do the 5 miles under 30 minutes... missed it by 15 seconds.

Kelli, thanks for the advice. Hopefully I'll be able to keep training. I feel like I am faste with more endurance than I've ever been. I would hate not to get to test it out at UVM due to injury.

Teena, I love your long post. It even made me laugh when you asked if I had a tuning fork. So really, you want me to have someone try and bend my bones? What if they snap my leg? Then I'd really be in trouble. I have been trying the KT tape for the last few weeks without much help. The compression sleeve seems to give more relief. My training is going so well right now. I just want to get in another week and a half of hard workouts and then start my taper for UVM. Hopefully during the taper, everything will take care of itself... as long as it is not a stress fracture.

From Andy on Mon, May 17, 2010 at 14:03:24 from 199.190.170.29

I ran on mine for 6 weeks before going to the doctor (had them in both legs at the same time). By the time I went they were already in the healing phase and were visible on the x-ray. I only took a week off but know that is not what you are supposed to do.

The fact that the compression sleeves help and they feel better after a couple of miles is a good sign.

From Teena Marie on Mon, May 17, 2010 at 14:15:26 from 174.52.45.85

Your tibia is not going to snap in half silly!!! It is such a strong bone!!!! She won't really be able to bend it!!! But the compression on both sides will cause pain if there is a stres fracture. Seriously ... do you have a tuning fork? That's how they would test for them in the olden days!

The fact that the compression sleeves help makes me believe that if you KT tape it appropriately that it will also help.

I love my compression sleeves. In fact, Smooth and I are going to buy her a pair today! She is on the elliptical while I am on the bike right now in my basement!! :)

From Tom Slick on Mon, May 17, 2010 at 14:26:14 from 168.179.157.104

Oh yes Rhett, I'm really hoping the we have a cool morning with a stiff wind pushing us down and out of the canyon!!!!

From Rhett on Mon, May 17, 2010 at 14:28:28 from 74.41.249.102

Teena, are you saying I don't know how to properly apply KT tape? :)

I had one of my staff member try and snap my leg bone. I didn't snap!!! And it didn't hurt! Yea! I guess it is just some severe inflamation or one of those other things you listed. I guess that means I get to keep training hard as long as I can take the pain!!!!!!

From Teena Marie on Mon, May 17, 2010 at 14:32:37 from 174.52.45.85

NOOOOO!! That doesn't mean that!!!! Silly hardcore boy!!! Take it easy for a few days. If the muscles completely tears away from the periostium or interosseus membrane you will be in trouble for a much longer time. Let it heal. Just take it easy until the pain subsides substantially. PLEASE!!!!

Glad your bone did not snap!!!! :) :) :)

From Kathie on Mon, May 17, 2010 at 15:55:20 from 63.248.105.188

You and Teena are so funny!

From Mack on Mon, May 17, 2010 at 19:55:35 from 71.111.186.66

I am not a physician, but I would think that the way you described it as coming from an abrupt specific incident (your bad foot strike) it is more likely to be a stress fracture than inflammation. As Charles Barkley would say "I may be wrong, but I doubt it."

From MarcE on Mon, May 17, 2010 at 22:49:02 from 204.16.82.120

Rhett...I'm sorry to hear about your pain. People, let's stop getting injured out there! Ok? I'm sending some healing vibes your way...hey, wait, put that magic bracelet around your ankle..it might just work! :)

From Rhett on Tue, May 18, 2010 at 12:40:13 from 74.32.222.202

Mack, that is what has me worried. The real sudden sharp pain with the one miss step. I'm hoping Teena's "bend the bone" test is correct though, because I didn't have any real pain when I tried that. Maybe I should go by a tuning fork. Are those expensive?

Teena, by the way. What exactly do you do with the tuning fork.

Marc, I'm trying the magic braclet. It's not working! :( And I did try putting it on my ankle, but it is too small.

From Teena Marie on Tue, May 18, 2010 at 13:41:08 from 174.52.45.85

Rhett, I can't imagine that tuning forks are that expensive. BUT ... there is dispute on whether or not this old test really does work. From what I understand is that you can't completely rule out a stress fracture with this test, but if it does cause pain then you can almost guarantee that it is a stress fracture. The concept is that when you put the tuning fork on the area of the fracture that the vibrating fork will cause the two pieces of the bone to rub against each other and cause pain. If you do try it, make sure you don't initially put it directly on the area, but around it, and then slowly move it to the area. Matt, a PT whom has helped me tremendously, uses the fulcrum (bending of the bone) test and the tuning fork with me quite often because anterior compartment syndrome pretty much mimics a tibial stress fracture. Honestly, I think the best thing would be to just cross train for a few days and see if the pain subsides. Just fyi, my anterior compartment syndrome flares up the worst when I do hill work -- especially downhill running. Also, if there is a lot of inflammation sometimes the wrong step will aggrevate that superficial and/or deep peroneal nerve causing pretty sharp pain.

How do you feel today?

From Rhett on Tue, May 18, 2010 at 15:17:03 from 74.32.222.202

Thanks for the info Teena.

It is definitely sore today. The first few steps walking are always the worst, but once I get going it isn't too bad. I was a good boy and took it easy with my cross training today. I better blog that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I woke up and the first few steps out of bed were painful, but then my shin started feeling better.  I rolled it a bit.  That hurt!  Then I went to the gym.

Abs and Core work

Lower body weights.  Calf raieses don't hurt the shin until the very last one when I let off the resistance.

30 minutes elliptical.  I skipped the stair work since I decided the extra impact wouldn't be good on the shin.  Elliptical caused no discomfort at all and actually made walking feel better when I was done.

I'm hoping it feels good enough tomorrow that I can do some speed work.  If not, I'll just do some cross training.

Comments
From Teena Marie on Tue, May 18, 2010 at 15:37:31 from 174.52.45.85

You might want to take a look at this article ... seems pretty decent.

http://www.marathon-training-schedule.com/leg-pain-running.html

This part I thought you would especially like:

How does a stress fracture usually "feel" on the runner ?

One of the main things is a pain that does not go away, or lessen after warmup.

See, with an inflammation (in the tissue/muscle only), usually what happens is that you get somewhat better after warmup, then worse while pushing hard.

With a stress fracture, the case is usually pain when warmup, pain while running and maybe more pain (more often the same type) while doing the actual work out.

In addition to this, with inflammations you usually have a characteristic "morning stiffness" in the area that does not normally occur with a stress fracture..

So look at morning stiffness as a good sign in terms of injury-seriousness.

From Rhett on Tue, May 18, 2010 at 17:19:34 from 74.32.222.202

Excellent! Thanks Teena. With the bone bending and that info, I'm confident I don't have a stress fracture. That is a great relief.

From DonGardinero on Tue, May 18, 2010 at 19:49:50 from 75.162.187.177

Geez, I guess I should count my lucky stars that I haven't gotten any injuries that everyone else seems to be getting.

Nice workout!

From Smooth on Tue, May 18, 2010 at 23:54:43 from 174.23.172.155

Just got done reading the comments between you and Teena! Isn't she a wonderful PT-in-training? :)

I'm so glad that it isn't stress fracture and you know the course of action to take to let the shin recover. Sending healing vibes your way!

NICE xtraining today btw!

From MarcE on Wed, May 19, 2010 at 00:34:21 from 204.16.82.120

Nice, smart workout. Sounds like you've got a handle on things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.002.000.006.00

My leg pain felt much better with my first few steps out of bed this morning, so I decided to attempt my normal speed work this morning.  I did 2+ miles warm up on the roads (Lots of pain for the first 1/4 mile then just mild pain.), then began my track work.

8 x 150m In/Out sprints with 250m recovery jog.  These felt good until the last couple when the pain started to increase.

Planned on 5 x 1 mile repeats (sub 6) with 1/4 mile walk breaks.  After the first mile which was pathetically slow and way to painful at 6:06,  I decided I better call it a day and live to run another day.  I just couldn't push the speed with the pain level I was at.  I'll give it a go again next week if I'm feeling better.

Total run 6 miles,  51:51 

HyperSpeed3 Miles: 6.00
Comments
From Teena Marie on Wed, May 19, 2010 at 10:56:09 from 174.52.45.85

Rhett --

Please seriously consider giving your body a break for a few days. Whether it is a stress fracture or inflammation ... something is not right. I know that my record is not the greatest, but it is easier to see things from the outside. Even if it is just inflammation -- it still means that your body is trying to repair something (be it muscle pulling away, or a tear, or whatever).

Seriously ... you will run so much faster at UVM if you are healthy and pain free.

Please just consider it.

From timp on Wed, May 19, 2010 at 12:39:31 from 144.189.100.25

I agree - don't push through the pain and wind up being out for an extended time.

From Andy on Wed, May 19, 2010 at 13:10:30 from 159.212.71.69

Much like downhill running, speed work is very hard on your tibias. You have plenty of speed for UVM. I think it is more important to get to the starting line healthy and not worry about the fine tuning you would normally do over the next couple of weeks.

From Doone on Wed, May 19, 2010 at 14:37:48 from 184.10.154.170

The true test is whether or not you will actually follow any of this advice. I hope you will give your leg a little rest and then go kick some UVM butt!

From Andy on Wed, May 19, 2010 at 15:30:08 from 199.190.170.21

Doone - All we can do is offer the advice. You are the only one that can make him follow it.

From Rhett on Wed, May 19, 2010 at 15:50:43 from 74.32.222.202

Like all runners, I am stubborn when it comes to training, especially with a race so close and me feeling like I'm in the best shape ever, minus the injury. I had to give it one more go this morning. I thank you all for your advice, and after the discomfort I am in today, I will be good. Keep reminding me. It is so sad to let this incredible fitness go.

Teena, tell me more about your injury. Mine is one pin poing spot on the posterior side of my tibia. It feels like a painful shock with each foot step making me wonder if it is some sort of nerve entrapment.

From Teena Marie on Wed, May 19, 2010 at 17:09:11 from 174.52.45.85

Rhett, you mean anterior tibia, right? I have anterior compartment syndrome. My pain is on the anterior portion of my lower leg lateral tibia towards the fibula. I don't have enough room for my muscles to expand between the two bones and fascia and interosseus membrane. So when there is any type of inflammation there all heck breaks loose. Usually I can control things pretty well by having a proper warmup and proper cooldown, but sometimes I overdue it and it can take a long time for things to settle down. When I am in a flare-up it feels like I can pinpoint the pain, yet, the next day it might be in a slightly different area. Often times my superficial femoral/peroneal nerve gets trapped sending zings throughout my leg and a burning sensation that does not go away for quite some time. Initially the doctors thought I had shinsplints or a stress fracture but when that doesn't pan out and they check the pressure they say it is ACS. I have not had the official pressure checked because it is an invasive procedure and it really wouldn't tell me anything that I don't know except for the exact reading. Right now I just try and keep it in check so that I don't have to have the manmade split in my fascia made. As silly as it sounds, sometimes I hope that my fascia will just tear a tiny bit more (it has already torn in two places causing two small muscle herniations), I think that would solve all the pressure problems. But anyway. Does that answer your question?

From Teena Marie on Wed, May 19, 2010 at 17:17:04 from 174.52.45.85

Btw, Rhett. If the nerve is entrapped you don't want to do a lot of rolling, etc. It will only aggravate it.

This might sound silly, but if I were you I would sleep with my feet elevated and eat lots of anti-inflammatory foods: salmon, extra-virgin olive oil, almonds, avocados, etc. (It couldn't hurt.)

From Rhett on Wed, May 19, 2010 at 18:02:10 from 74.32.222.202

My pain sounds similar,but mine is the posterior tibia, medially about 3 inches above my ankle bone. I do eat all those foods regularly and am now popping advil as well.

From Teena Marie on Wed, May 19, 2010 at 18:52:27 from 174.52.45.85

Wow. Hmmm ... there is such thing as posterior compartment syndrome. Seriously, whatever it is, give it a couple of days. And, there is also that posterior tibial nerve that can get entrapped in much the same way as the median nerve gets entrapped in carpal tunnel syndrome.

Man ... isn't the greatest battle just figuring out what is wrong so that you know what exactly to do and what to expect? That's the part that always kills me.

I know you hate prednisone ... but if a nerve is entrapped there can be some serious damage done. You might want to give a doc a call if you don't start seeing improvement fairly soon. When I got foot drop that is when they put me on the blasted stuff. You don't have foot drop do you?

Be careful. Seriously, give your body a break for a bit and see if it will take care of itself. Our bodies are amazing like that most of the time, we just need to give them the opportunity.

From Rhett on Wed, May 19, 2010 at 18:55:10 from 74.32.222.202

Thanks Teena. No, no dropping of the foot. It's still right where it belongs. :) I just can't walk without wincing.

From Teena Marie on Wed, May 19, 2010 at 19:01:36 from 174.52.45.85

You worry me.

Seriously ... you say that you are going to give it a couple of days, PLEASE stay true to that.

Does ibuprofen help at all?

Maybe you should go see a sports doc just to see what she/he has to say.

From Rhett on Wed, May 19, 2010 at 19:23:08 from 74.32.222.202

Sports doc will just tell me to RICE. I'll do that for a couple days. I promise I won't run until Saturday at the earliest and then that will be with Doone at her pace, but only if the pain has greatly diminished. I really want to run UVM and do it fast, so I'm going to be good.

From Teena Marie on Wed, May 19, 2010 at 19:42:34 from 174.52.45.85

That sounds like a smart plan. Just fyi, sometimes heat works better for pain relief when dealing with a nerve impingement. You might want to alternate between the two. Just a thought.

From Doone on Thu, May 20, 2010 at 00:12:33 from 184.10.154.170

Right now I am enjoying my new membership on the running blog because I am finding things out about my husband's injury that he would never actually own up to out loud. I will do my best to keep him in check. Thanks for the advice for him Teena. You know a lot. I can't even pronounce most of these body parts.

From Teena Marie on Thu, May 20, 2010 at 00:30:44 from 174.52.45.85

Doone --

I just like to try and act like I know a lot! ;)

It has been great working for a Physical Therapist and taking all the pre-reqs so I can apply for PT school ... but sadly, some of this stuff I only know because I have been injured too many times. :(

Yes, please keep your hubby in check. It is so hard not to run when you feel like you were on top of the world in your training. But you know, as well as I do, and the rest of us, that a few days off will not hurt his fitness. It's just hard to see that when you are the one injured. It's crazy.

When are you moving here???? You know we are suppose to be neighbors!!! :)

From Smooth on Thu, May 20, 2010 at 09:56:34 from 174.23.172.155

I totally understand the stubbornness. Rhett, you're smart! Listen to Doone and Teena. You're doing so well. I'm certain that you won't loose any fitness with your awesome xtraining. Sending healing vibes your way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike

Pain still very high in my leg when walking.  I'm wearing my boot I got when I tore my PF tendon.  It seems to help with the pain significantly.

Comments
From Huans32 on Thu, May 20, 2010 at 12:52:49 from 138.64.8.52

OUCH!!! What happened man?? That doesnt sound good with UVM coming up. Hope you ice it up good and maybe use that tape again. Oh man that doesnt sound fun.

From Huans32 on Thu, May 20, 2010 at 12:54:40 from 138.64.8.52

Dang man just read what happened. When are you going to go in and have it check out??

From Burt on Thu, May 20, 2010 at 13:04:49 from 206.19.214.144

Everything Huans32 just said, ditto.

From DonGardinero on Thu, May 20, 2010 at 13:05:32 from 75.162.191.41

This is terrible news, Rhett.

From Rhett on Thu, May 20, 2010 at 13:15:22 from 74.32.222.202

I figure I'll wear the boot through the weekend and if it hasn't significantly improved by Monday, I'll go have it checked out. I'm still hoping it is just some type of intense inflamation or maybe a pinched nerve that will calm down with rest.

From derhammer on Thu, May 20, 2010 at 13:41:13 from 192.156.110.34

Rhett-

I just recovered from a bad case of a shin splint on my right leg. It has been bothering me since a bit before the Austin Marathon in February. It was very painful at times. I did calf raises for weeks on end and they did nothing for me. The fix - bend the knee slightly when doing calf raises. Find a stair and put the ball the foot of the leg that is hurting on the edge so that your heel is extending off - just like a normal calf raise. Put the other foot behind this one so that it is hanging. You should only be standing on one leg. Bend your knee slightly - you should feel your shin pain right now. Now lower the heel slowly as far down as you can go and raise as far up as you can go. Try to do 20 very slowly. It may feel awkward at first. 3 sets a day is all it took for me. My shin splint was 90% better in 4 days. Now it hardly bothers me at all. I hope this helps!

From Teena Marie on Thu, May 20, 2010 at 13:45:19 from 174.52.45.85

How are things going Rhett? I'm very interested to see if what derhammer did will help you as well. I am keeping my fingers and toes crossed.

From Smooth on Thu, May 20, 2010 at 17:57:51 from 174.23.172.155

Rhett ~ I am SO SORRY!!! :( Hope you get it figured out soon! Baby that leg!

From Doone on Thu, May 20, 2010 at 18:24:15 from 184.10.154.170

I'll baby my sweetie and try to get him all better for UVM.

From timp on Thu, May 20, 2010 at 22:43:52 from 144.189.100.25

sending healing thoughts your way

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

24 miles, 3:00:00, AP 7:30

That is what I was supposed to be doing this morning.  Instead, I slept in.  When I finally got up, I iced my leg/ankle.  Today will be a total rest day.  Pain level is still high walking and my foot doesn't move quite right when I walk.  My shin bone isn't really hurting when I push on it anymore which makes me think I may have had some mild shin splints, but there is something else going on.  After a brief brush up on my anatomy, I realize the pain radiates along my posterior tibia tendon from about the spot where the shin pain was, down past my ankle bone to the side of my foot.  Hopefully I've just sprained that tendon and a few more days in the boot will have me good as new, but the feeling of pain, discomfort, and lack of control of the foot is very similar to what I experienced when I ruptured my PF tendon.  I may have to bite the bullet and go see the doc.  I'll wait until next week and see how it's doing though.  I'm sure I'll fork out a thousand dollars for them to tell me to stay off of it. 

Comments
From Andy on Fri, May 21, 2010 at 12:25:32 from 199.190.170.28

You made the right decision today. I really hope that a couple more days of rest will be all that you need.

From Kathie on Fri, May 21, 2010 at 13:40:21 from 63.248.105.188

Boy I missed a ton while I was gone. I hope all is better soon.

You totally made the right decision to take a rest day.

From Teena Marie on Fri, May 21, 2010 at 16:20:26 from 174.52.45.85

Rhett -- I am so sorry you are dealing with this right now -- especially when you are right at your peak. :(

So the pain runs down your lower leg to the medial side of the foot? Does the medial side of the bottom of your foot hurt as well (the arch area), especially when you turn your foot inwards?

Is it feeling at all better?

I am so glad you didn't run.

From Teena Marie on Fri, May 21, 2010 at 16:22:24 from 174.52.45.85

btw, is this the same leg/foot that you had your PF issues with?

From Rhett on Fri, May 21, 2010 at 17:54:37 from 74.36.37.19

Teena, yes the pain starts about 3 inches above my ankle on the posterior side of my tibia. That is where it hurts the most. Then it runs down behind the ankle bone and then right below it to the medial side of my foot. I've had a few quick pains in the arch, but nothing substanial. Yes, that is the foot I had the PF rupture. Good news, my arch still appears high like normal and I don't think my foot is pronating when I stand.

No way I could have run today. I can barely walk. No, not really feeling better at all today. Maybe by Monday. I already told Doone I wouldn't be able to run with her tomorrow. Hopefully next Saturday though.

Is it possible that the posterior tibial muscle pulled away from the tibia at the point where I am having most of my pain and that is affecting the whole tendon? A couple weeks ago my foot was pretty tender right there below my ankel bone on the medial side of my foot and I layed sideways and rolled it with a golf ball for a few days and that seemed to go away. I wonder if that was the beginning of this problem.

Sorry for the long post. I'm frustrated with this today and am just venting.

From Teena Marie on Fri, May 21, 2010 at 19:24:33 from 174.52.45.85

Rhett -- I am sure you are more than frustrated. I don't want to be the kind of person that says, "I know how you feel" but dang, I do. My training before Boston was the best it had ever been. I was running my 20+ miles sub 8s (which for me was huge). Then out of no where ... bam! I was so angry, frustrated, disappointed, sad, etc. I would try and be happy and keep the proper perspective, but man it consumed my thoughts. Just hang in there! Who knows ... in a few days you might be feeling much much much better.

Yes, the muscle can always tear away. In the case of the post tib it could either tear away from the interosseus membrane on the tibia or it's insertion point on those little tiny bones above your metatarsals. I am just really hoping you have not ruptured that tendon at this point.

Hey, didn't Pron8r have problems with his post tib? Have you talked to him yet?

From Teena Marie on Fri, May 21, 2010 at 19:25:34 from 174.52.45.85

You are icing and wearing that boot still, right?

What about compression? Can you tape it up?

From Rhett on Fri, May 21, 2010 at 20:29:32 from 184.10.154.170

Thanks Teena, I just put a post on the Forum to see if anyone knows anything about my injury. I appreciate all of your input.

I've been using a compression sleeve. It seems to provide more relief than taping it. I'm trying to stay positive. I still have 3 weeks to get it better and I know I can maintain my fitness with cross training. I just have to figure out what cross training I can do without causing further damage. It might just be water running and cycling.

From DonGardinero on Fri, May 21, 2010 at 21:19:17 from 152.216.7.5

Dang, Rhett..I'm really sorry this is happening to you. I hope it's nothing serious. I don't know anything about the human anatomy, so I can't help you at all.

From Teena Marie on Fri, May 21, 2010 at 22:36:29 from 174.52.45.85

Just be careful. If it is your post tib then the water running might not be a good idea -- too much plantar flexion. Biking might be your best bet.

From Teena Marie on Fri, May 21, 2010 at 22:38:54 from 174.52.45.85

And btw, after Boston I could not even walk for several days. My leg was twice its normal size and there was pain 24 hours a day. Yet, 3.5 weeks later I ran Ogden as a training run and ended up beating my Boston time by 5 minutes. Just be smart. I know you will!!! :)

From Teena Marie on Fri, May 21, 2010 at 22:46:20 from 174.52.45.85

Oh yeah ... I'm glad the compression sleeves are helping. You might want to consider taping your ankle though. i.e., stabilizing it to avoid inversion and plantar flexion until things settle down. Just an idea.

From Teena Marie on Sun, May 23, 2010 at 10:55:41 from 174.52.45.85

Rhett, How are you feeling?

From Teena Marie on Sun, May 23, 2010 at 19:48:31 from 174.52.45.85

Happy Birthday.

You made sure to blow all your candles out with one breath, right?

From Rhett on Sun, May 23, 2010 at 21:21:02 from 184.10.154.170

Teena, I had a great birthday. Thanks for asking. I've not done anything exercise wise all weekend. I decided to just take a complete break from it all for a couple days and try to not think about my leg. Unfortunately with every step I take it reminds about the injury. It does seem a little better today though. I just read Pron8rs response to my inquiry. Sounds like a may be out for a while. I'm still hoping I'm a quick healer though and will be back running by the end of next week.

I hope you had a great weekend. Thanks for the concern. I think you may be right about deep water running. I did it for a couple minutes while I was playing with the kids in the pool and it did hurt.

From Andy on Sun, May 23, 2010 at 22:30:31 from 198.60.114.178

Happy belated birthday. I'm so sorry you are going through another injury. You and Teena have dealt with more than your share of injuries. I know you will make it through this one and come out stronger than ever.

From Smooth on Sun, May 23, 2010 at 23:34:05 from 174.23.172.155

HAPPY belated birthday!!! Rhett!

Keep up the positive attitude! Yes, you're a young and quick healer!!!! HEAL!

From Burt on Mon, May 24, 2010 at 13:17:22 from 206.19.214.144

Dang it! I wasn't the first to wish you happy birthday. I'm a terrile friend.

From Teena Marie on Mon, May 24, 2010 at 13:47:31 from 174.52.45.85

Hey Rhett, I was thinking, if you are going to have to go on that nasty prednisone you best be getting into a doc asap so that it can be out of your system before UVM -- (just in case).

From Kelli on Mon, May 24, 2010 at 15:45:43 from 71.219.93.114

Happy belated Birthday!

Okay, i slack off on blogging and you get hurt. DANG, I hope it is feeling better. It might be worth it to go visit a doctor on this one.

From DonGardinero on Mon, May 24, 2010 at 20:32:18 from 152.216.7.5

Happy Birthday, dude!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.700.000.000.000.003.70

The run could have been worse, but it could have been a whole lot better too.  Doone and I got up early and were running by 5.  We decided to run on the island for a couple reasons: 1.  It is flat and 2.  It is 3.7 miles so I would never be to far from the car.  The plan was to do 3 laps for 11.1 miles.  Mile one was definitely more painful than I anticipated.  The pain level seemed to come down a bit on the second mile though.  By mile 3 I decided things were definitely not right were probably only going to get worse if I kept running, so I called it a day after the first lap and left Doone to finish the next 2 laps on her own.  

3.7 miles AP 9:30

I'm now sitting here with ice on my leg typing this and hoping that I will be able to walk today and tomorrow.  If I'm walking normal, it will be a good sign that I'm recovering well, if not, I could be in trouble for UVM.  Looks like I won't be running for another week either way.  I have to go pick up Doone soon.  Better run... well hobble. :) 

Addidas Bostons Miles: 3.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After 4 complete rest days, I can now walk without a limp.  Yea! 

Abs and Core

Cycle x 1hour

Elliptical x 10 minutes

Still walking without  limp.

Still hoping to run UVM.

Comments
From Andy on Tue, May 25, 2010 at 13:25:39 from 159.212.71.25

No limp is a good thing. You are playing this very smart as usual.

From timp on Tue, May 25, 2010 at 13:28:55 from 144.189.100.25

good progress. Don't rush it back

From DonGardinero on Tue, May 25, 2010 at 14:21:09 from 75.162.179.76

That's good news. Maybe give it a few more days before you try running on it.

From Rhett on Tue, May 25, 2010 at 14:26:20 from 74.36.37.19

Thanks Andy. Unfortunately I'm becoming an injury expert. I learned a lot last summer about being patient with an injury and not running on it before it is ready.

Tim, I'm trying to be good.

Dale, if it feels right, I'll try and run with Doone this Saturday. That way I won't run too fast. Right now I can still tell it is not even close to running on yet.

From Smooth on Tue, May 25, 2010 at 16:29:11 from 174.23.172.155

Keep up the positive attitude! NICE workouts! Cycling for an hour would make my sitter sore; not to mention very boring! You're doing awesome!

GOOD LUCK with the test run on Sat. w/ Doone and remember to have FUN!

From Kathie on Tue, May 25, 2010 at 16:36:01 from 63.248.105.188

Nice ride on the bike, did you take a class or on your own?

From Rhett on Tue, May 25, 2010 at 16:41:56 from 74.36.37.19

Smooth, thanks. So far I still have hope for a speedy recovery and therefor have been able to stay positive.

Kathie, I just rode on my own. I made it 19.43 mile in 1 hour. I'll try to get in 20 miles next time.

From Mack on Tue, May 25, 2010 at 19:17:21 from 71.111.186.66

Glad to hear things are going in the right direction for you. Keep healing!!

From Teena Marie on Wed, May 26, 2010 at 00:55:14 from 174.52.45.85

That's some super speed there on the bike! :) (And let me guess ... it wasn't on an easy level either.)

Seriously ... nice job!! Stay motivated!!

From Rhett on Wed, May 26, 2010 at 12:29:39 from 74.41.249.102

Teena, thanks for the info on the KT tape. It seems to be helping. Please thank your PT friend for me also.

I still get some sharp pain, when I first start walking after having sat for a while, but then it seems to be pain free after a few steps.

From Teena Marie on Wed, May 26, 2010 at 19:04:17 from 174.52.45.85

Hoping that it is getting better by the minute. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I woke up this morning and got out of bed and, sweet, no sharp pain in my leg with the first few steps.  It is still sore, but not the sharp pain I had been getting.

Went to the gym.

Abs and Core work

1 hour station cycle, 20.61 miles

I'm really hoping to go with Doone on her run Saturday.  I think there is a good chance I'll be able to do it.  Keeping my fingers crossed.  Still 48 hours of healing before then. 

Comments
From Burt on Thu, May 27, 2010 at 12:38:49 from 206.19.214.144

Doing it at Boston would be sweet! It was sweet! LOL!

From Burt on Thu, May 27, 2010 at 12:38:57 from 206.19.214.144

Just noticed that.

From RivertonPaul on Thu, May 27, 2010 at 12:49:25 from 67.42.27.114

Rhett, I finally get back on the computer and you are injured? I can tell immediately you have not been drinking enough Diet Dew. Seriously, I hope things are resolving. You have been doing so awesome.

From Rhett on Thu, May 27, 2010 at 13:16:27 from 74.36.37.19

Paul, it's all your fault. You leave the blog and the next day I pull up lame. Now you are back and it is just starting to get better. You are forever banned from taking breaks from the blog from here on out. Oh, I have been drinking more Diet Dew than normal for since the injury. When I can't run, I start eating and drinking what ever I feel like and diet dew has been my drink of choice. I've got 2 weeks to pull myself together.

From Kelli on Thu, May 27, 2010 at 14:15:32 from 71.219.93.114

If DIET dew is your vice, I think you are okay!

Glad to know things felt good this morning, I hope you get to run with Doone, too. She has been lonely I am sure.

From Teena Marie on Thu, May 27, 2010 at 16:54:09 from 174.52.45.85

Love the improvement!!!! :)

Keep being smart!!! :) :) :)

(Diet Dew??? Blah!!! Vanilla Coke Zero is where it is at!)

From Kathie on Thu, May 27, 2010 at 20:43:13 from 63.248.105.188

Diet Dr. Pepper! Nuff said!

From timp on Fri, May 28, 2010 at 09:52:57 from 68.165.8.15

healing thoughts your way...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical

Leg is feeling pretty good today.  I can still feel the strain, but no pain with walking or elliptical.  I'm going to try and run with Doone tomorrow.  I'll keep myself on a short leash though.

Comments
From Kimmy on Fri, May 28, 2010 at 17:00:58 from 75.169.134.192

Good luck with the run...hope it is pain free :)!

From Doone on Fri, May 28, 2010 at 17:27:11 from 184.10.154.170

I hope you can make it on the run with me. It is way more fun to have someone to talk with (especially someone who is so cute:).

From Smooth on Fri, May 28, 2010 at 18:05:07 from 174.23.172.155

I'm so happy to hear there's no pain w/ all the xtraining and walking. Hope you have no pain running tomorrow!

Doone will definitely need to put a short leash on her cute hubby! :)

From Teena Marie on Sun, May 30, 2010 at 11:18:38 from 174.52.45.85

Hey there Rhett. I hope you read this before you go to church. Here are my thoughts ... you are the HP Group leader ... so ... maybe you should forego the normal lesson (it's 5th Sunday anyways) and have some sort of "Let's Heal Rhett" ceremony. :)

I really hope you are not too frustrated and/or going crazy.

Hang in there.

From Rhett on Sun, May 30, 2010 at 12:12:04 from 184.10.154.170

Kimmy, good to hear from you. How are you doing? Are you planning on any races any time soon?

Teena, I thought about that, but decided it probably wasn't appropriate. :) I caught the flu bug yesterday that Tally had earlier in the week, so I'm home playing on the computer instead of being at church anyways. I'm really doing better with the injury thing this time around, but the closer it gets to UVM, the more my hopes of running it are diminished. I really thought yesterday's run was going to go much better than it did.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.700.000.000.000.003.70

The run could have been worse, but it could have been a whole lot better too.  Doone and I got up early and were running by 5.  We decided to run on the island for a couple reasons: 1.  It is flat and 2.  It is 3.7 miles so I would never be to far from the car.  The plan was to do 3 laps for 11.1 miles.  Mile one was definitely more painful than I anticipated.  The pain level seemed to come down a bit on the second mile though.  By mile 3 I decided things were definitely not right were probably only going to get worse if I kept running, so I called it a day after the first lap and left Doone to finish the next 2 laps on her own.  

3.7 miles AP 9:30

I'm now sitting here with ice on my leg typing this and hoping that I will be able to walk today and tomorrow.  If I'm walking normal, it will be a good sign that I'm recovering well, if not, I could be in trouble for UVM.  Looks like I won't be running for another week either way.  I have to go pick up Doone soon.  Better run... well hobble. :) 

Addidas Bostons Miles: 3.70
Comments
From Kimmy on Sun, May 30, 2010 at 12:35:58 from 75.169.134.192

Sorry the run didn't go better. How frustrating it must be to want to be out there running and not able to. Sounds like Doone is doing very well!!!

Good luck on the healing...how does the leg feel today?

From timp on Sun, May 30, 2010 at 16:54:27 from 68.165.8.15

sorry it isn't healing as fast as you want. take it easy.

From Smooth on Sun, May 30, 2010 at 17:06:21 from 174.23.172.155

I'm so sad there's still pain in your leg! You were smart to stop.

How are you feeling today? Hope you're able to at least walk pain free. Sending healing thoughts your way.

From Kathie on Mon, May 31, 2010 at 12:02:54 from 63.248.105.188

How is the leg today? You are doing the smart thing by letting it rest...it will heal soon I am sure!

From Teena Marie on Mon, May 31, 2010 at 21:28:52 from 174.52.45.85

I am so so so sorry that you are sick. Man, when it rains it pours.

Hope you are sleeping.

From Rhett on Tue, Jun 01, 2010 at 12:44:48 from 74.36.37.19

I appreciate all of your concern. It is healing. It is just not doing it as fast as I would like. I'm walking fine today. It actually feels pretty good. I won't try and run on it again until Saturday. If I can't run Saturday I won't run UVM. I'll still be up there though. My kids would hate me if I cancelled the trip to see their cousins. Weather I run or not it will be fun to see you all. And really, I'm at peace with what ever happens. It's not beating my up emotionally/ physically/ mentally like my injury last year.

From Andy on Tue, Jun 01, 2010 at 17:04:38 from 199.190.170.30

I'm happy that you are dealing with it well. I'm sure it helps to still be on somewhat of a high from your amazing Boston performance.

From Rhett on Tue, Jun 01, 2010 at 17:26:36 from 74.36.37.19

Andy, funny you should say that. Any time a get a tiny bit discouraged, I tell myself, "You ran a 2:58:03 at Boston and if you never get to run hard again, you can still be happy."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

From Saturday afternoon through the weekend I got lots of sleep since I was sick and in bed, so I had rest forced upon me.  It was probably good for my leg.  It really does feel pretty good this morning compared to how it had been feeling.

1 hour elliptical- felt great!

Comments
From RivertonPaul on Tue, Jun 01, 2010 at 15:11:51 from 67.42.27.114

Hope all parts of you feel well.

From Burt on Tue, Jun 01, 2010 at 16:49:20 from 206.19.214.144

Hey Rhett. We had like 30 guys in high priest group in my new ward. It was crazy!

From Rhett on Tue, Jun 01, 2010 at 17:28:39 from 74.36.37.19

Very cool Burt. Are they all over 80? You better watch out. They'll need a young guy to do all the work and call you to be the HP group leader. Did they think you went to the wrong room and try and send you down the hall to the Elders.

From Burt on Tue, Jun 01, 2010 at 17:43:32 from 206.19.214.144

Yep. They've got to be at least 80. The EQP lives just a few houses down. He came over the other day, and I thought for sure he was HP.

I've already signed up to do building security and building cleaning.

From Rhett on Tue, Jun 01, 2010 at 18:03:05 from 74.36.37.19

They're going to love you Burt.

From Mack on Tue, Jun 01, 2010 at 19:52:44 from 71.111.186.66

Man Rhett I haven't checked your blog in a while. Sounds like you have been ailing a bit. Get better soon!!

From Smooth on Tue, Jun 01, 2010 at 20:00:45 from 174.23.172.155

sorry to hear you've been sick on top of everything else. On the positive note, you're getting the much needed rest and extra TLC to the mind and spirit.

From Kimmy on Tue, Jun 01, 2010 at 21:31:34 from 75.169.134.192

OK...this is off the subject, but can I just tell you I love the profile picture. You make running look easy!

From MrsFIT on Wed, Jun 02, 2010 at 13:51:33 from 205.127.241.18

Don't you just hate being sick!?! Hope you're feeling better :)

From timp on Wed, Jun 02, 2010 at 14:53:42 from 144.189.100.25

glad to hear the leg is feeling pretty good

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I slept for about 10 hours last night.  I guess my body is still fighting that flu I had.  Luckily I had a big opening in my schedule at lunch today, so I was able to go to the gym.

40 minutes elliptical

20 minutes stairs at a fast walking pace.  I tried a few seconds at a run but it didn't feel right so I quickly went back to the fast walking climb.

Abs and core

Back to work

Comments
From RivertonPaul on Thu, Jun 03, 2010 at 11:17:00 from 67.42.27.114

Get that rest.

From Teena Marie on Thu, Jun 03, 2010 at 11:29:38 from 208.54.14.86

Glad you are sleeping. Hope you are still staying positive - that is your nature. Need to keep that permagrin alive. :) How are you feeling?

From Kathie on Thu, Jun 03, 2010 at 12:41:09 from 63.248.105.188

I guess I missed that you were sick over the weekend...if it helps your leg I guess it was for the best in the long run right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minutes elliptical

20 minutes stairs at fast walking climb

 

Comments
From RivertonPaul on Thu, Jun 03, 2010 at 15:00:34 from 67.42.27.114

Hang in there.

From Kathie on Thu, Jun 03, 2010 at 15:17:52 from 63.248.105.188

so how is the leg feeling? Better I hope!

From Kimmy on Thu, Jun 03, 2010 at 23:07:54 from 75.169.123.219

Give us an update on your leg...

From MarcE on Fri, Jun 04, 2010 at 01:44:54 from 204.16.82.120

Yes, how's the leg? Will you still be at UVM with the kids?

From Smooth on Fri, Jun 04, 2010 at 11:36:36 from 174.23.172.155

How are you feeling? You know we love you and wishing the best for you!

From Rhett on Fri, Jun 04, 2010 at 12:12:55 from 74.32.223.102

I wish I knew how the leg was doing. I'm fine when I don't run on it, but I don't want to test it out too early. Tomorrow (Saruday) is when I have scheduled the next test run, and I'm not doing it a minute sooner. I'll let you know tomorrow morning. Yes, I am going to be at UVM with my kids wether I run or not. I'm looking forward to seeing everyone. Marc, travel safely and have fun on your trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core

1 hour stationary bike.

Looking forward to my test run tomorrow.  If I can't go tomorrow, I'm pretty sure I won't be running UVM.

Comments
From timp on Fri, Jun 04, 2010 at 12:34:40 from 144.189.100.25

good luck tomorrow Rhett!

From Kathie on Fri, Jun 04, 2010 at 13:15:43 from 63.248.105.188

I will be thinking of you tomorrow!

From RivertonPaul on Fri, Jun 04, 2010 at 13:57:29 from 67.42.27.114

Wishing you well. Injuries are the pits.

From Andy on Sat, Jun 05, 2010 at 08:15:02 from 198.60.114.178

I hope everything goes well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

After no real running for 2 1/2 weeks I was excited to run this morning with my sweetie.  It was 85 degrees when we took off a little after 5.  My leg hurt to start but nothing like when I tried to run last week.  As we got going it started feeling better until about mile 9.  The last 5 miles the pain was increasing, but I finished.  We jumped in the pool to cool off when we were done.  That felt really good.

14 miles, AP 9:55

I'm no closer to deciding if I will run UVM after this morning's run, but at least I'm not a definite "no".  I guess it will be a race day decision.

Addidas Bostons Miles: 14.00
Comments
From Teena Marie on Sat, Jun 05, 2010 at 13:01:52 from 174.52.45.85

I am so glad you were able to get in some miles with your lovely Doone. :)

Although I REALLY REALLY REALLY wish you would have stopped at 9 -- but I imagine the pull to run with your sweetheart was just to much. Understandable. ;)

How are you feeling now? More importantly, if at all possible will you let us know how you feel tomorrow?

About UVM -- that's a tough call. I certainly wouldn't try to race it though. Seriously, tough call.

Here's to a great day!

From DonGardinero on Sat, Jun 05, 2010 at 15:18:17 from 75.162.177.105

That's a tough call, especially knowing that you like to go all out for the marathons you run. I'm posting this from my phone, which isn't easy. lol

From Smooth on Sat, Jun 05, 2010 at 16:48:52 from 174.23.172.155

I got all excited when I saw your 14 miler with Doone! I'm sorry to hear the pain came back. STINK!!!

Keep the RICE thing going today and tomorrow. Here's to a speedy recovery!

From Kathie on Sat, Jun 05, 2010 at 19:17:01 from 63.248.105.188

Rest up! I am sure thing will work out, at least you got to run will your sweetie again!

From Rhett on Sun, Jun 06, 2010 at 18:14:19 from 184.10.154.170

Teena, I probably would have stopped around mile 9, but I was about 5 miles away from home no matter which direction I went.

My leg is not doing well today. I am now 100% sure I will not be running UVM. I still plan on being there though and look forward to cheering you guys in and seeing everyone after the race. I think it is probably time to have my leg looked at by an orthopedic sports doc. I'll call one tomorrow.

From Teena Marie on Sun, Jun 06, 2010 at 20:33:20 from 174.52.45.85

Oh Rhett, I am so sorry.

Think back ... remember how you and I were bot injured a year ago and neither one of us got better until we completely stopped running for 6 weeks? It is so tempting to test that baby out ... but in serious injuries that just prolongs the inevitable.

I am still crossing my fingers that the doc will have some great news for you.

What was the pain like though? Was it more stabbing, aching, or burning? Or something entirely different?

Can't help but thing of what N8R had to do to get his Post Tib healed. Dang!!! You have a great attitude though, I am very impressed.

From timp on Mon, Jun 07, 2010 at 08:57:15 from 144.189.100.25

Rhett - so sorry it isn't healing up as fast as you'd like. This just gives you a chance to focus on some cross training and come back re-focused.

From Rhett on Mon, Jun 07, 2010 at 17:24:21 from 74.32.223.102

I made an appointment with the doc today. I'll see him tomorrow afternoon. I'm guessing I'll fork out a ton of money and be told not to run until it feels better.

Teena, the pain is a very sharp pain that I can feel on the back of my tibia. Yesterday I couldn't walk. Today I can but the pain level is very high.

I'll let you guys know what I find out tomorrow.

From Smooth on Mon, Jun 07, 2010 at 17:52:45 from 174.23.172.155

Oh Rhett! I am so sorry! Keeping my fingers crossed that the doctor has some good answers for you.

From Teena Marie on Mon, Jun 07, 2010 at 22:55:39 from 174.52.45.85

DANG!!! Okay, promise me that when you see the doc that you just won't take what he has to say without asking ALL of your questions. I am always nervous to disagree with a doc, but dang't if you are paying for good medical care, if something doesn't sound or feel right ... say something!!! Seriously, you have done a lot of research ... utilize it.

Keeping my fingers crossed for you.

Hang in there.

From Kelli on Tue, Jun 08, 2010 at 00:24:05 from 71.219.93.114

Well, nice run with your wife anyway! Sorry about the pain, that really stinks. Just come to Utah anyway and I will buy you and your kiddos some really good ice cream!

From MrsFIT on Tue, Jun 08, 2010 at 11:49:41 from 98.202.0.57

Keep us posted about your leg - positive thoughts being sent your way!

From Teena Marie on Tue, Jun 08, 2010 at 14:15:41 from 174.52.45.85

Patiently awaiting to hear what the doc has to say.

From Mack on Tue, Jun 08, 2010 at 15:27:59 from 71.111.186.66

Hope it's good news Rhett. I don't know near as much about running and injuries as you do, but if you want my opinion, DON'T RUN UVM! I think it would be wise to rest and heal so that you can run many more marathons in the future.

From Huans32 on Tue, Jun 08, 2010 at 15:37:46 from 138.64.8.52

Well just decide race morning. And if anything just take it easier on it. Maybe even dare I say slower?? Maybe you should just hang with Slick and I.

From Rhett on Tue, Jun 08, 2010 at 15:44:22 from 74.32.223.102

After the pain I was in on Sunday and yesterday, I've already decided I won't be running Saturday. I'll probably even leave my running shoes at home so I won't be tempted. I do plan on being there cheering for everyone at the finish though. I'm excited for all of you that will be running.

From Teena Marie on Tue, Jun 08, 2010 at 16:11:31 from 174.52.45.85

What did the doc say?

From Rhett on Tue, Jun 08, 2010 at 16:25:27 from 74.32.223.102

My appointment is not for another hour.

From fly on the Wall on Tue, Jun 08, 2010 at 18:18:41 from 204.113.19.47

Waiting with bated breath.

From Andy on Tue, Jun 08, 2010 at 19:10:09 from 198.60.114.178

You are making the right decision.

From Smooth on Tue, Jun 08, 2010 at 21:25:50 from 174.23.172.155

How did the doc visit go? Did he answer your questions satisfactorily? Hope you have good news!!!

From Teena Marie on Tue, Jun 08, 2010 at 22:22:36 from 174.52.45.85

I hope no news is good news.

From Kelli on Tue, Jun 08, 2010 at 23:16:52 from 71.219.93.114

Sorry about the race, BUT I hope you guys have fun here anyway! At least it is not as hot!

From Rhett on Tue, Jun 08, 2010 at 23:33:32 from 184.10.154.170

Sorry to keep everyone waiting. It's just been a crazy evening.

My doc appointment was disappointing to say the least. I was there for 2 1/2 hours. For the first 2hrs and 15 minutes all that was done was the x-ray tech took x-rays. Finally the doc came in, asked me a few questions, wacked my leg with this hammer thing and moved my foot around and asked what hurt. Then he said I needed an MRI, because he didn't know what was wrong. He wants me to go all the way to Phoenix for the MRI, because they have a better machine there. So basically I don't know anything more now than I did before the appointment.

I now have to decide if it is worth going all the way to Phoenix, missing a day of work, and paying for an MRI to find out what is wrong, or if I should just quit running until it doesn't hurt anymore.

From DonGardinero on Tue, Jun 08, 2010 at 23:39:34 from 152.216.7.5

Dang, Rhett. I really hate going to doctors. Don't they have top of the line MRI machines like in Las Vegas? Isn't that closer? I can't believe he wants to send you all the way to Phoenix. I'm not saying you should do this, but if I were in your shoes, I would just not run until it feels better, but that's just me.

From Teena Marie on Tue, Jun 08, 2010 at 23:40:25 from 174.52.45.85

Oh Rhett -- that plain stinks.

What exactly are they looking for with the MRI?

It seems that the human body has a miraculous way of taking care of itself most of the time if we let it. What does your gut tell you? What does Doone think?

From timp on Wed, Jun 09, 2010 at 08:23:15 from 66.167.50.103

Sorry it was so frustrating Rhett.

I know you'll make the right decision.

I know I'd just skip the docs and just wait until it doesn't hurt anymore. What are they going to do anyway...besides tell you to stop running?

From fly on the Wall on Wed, Jun 09, 2010 at 09:50:43 from 204.113.19.47

"...wacked my leg with this hammer thing and moved my foot around and asked what hurt." After 2 1/2 hours I would have really wanted to wack something/someone else with that hammer thing. I would have thought that you as a "doc" (O.D.?) might have received some sort expedited treatment as a professional curtesy. Instead you got to build empathy for your patients.

As for the MRI, anyway you could get it done while up here for UVM? There must be a few of the fancy machines in Salt Lake or Utah County.

From Rhett on Wed, Jun 09, 2010 at 16:23:11 from 74.32.223.102

I went ahead and scheduled the MRI. Since I'll be out of town this weekend (Fly, I thought about trying to do it while I'm there, but it doesn't work into my schedule.) I won't be able to do it until a week from Friday. Hopefully I will know for sure what all the pain is about.

I'm excited to see many of you on Saturday. Good luck in the race.

From Kelli on Wed, Jun 09, 2010 at 18:39:43 from 71.219.93.114

Here is what i was gonna say: I know you are tough, so if it is hurting that bad, and you have taken it easy, I would go in and find out what is up! Sounds like you already decided that, though.

That appointment must have been so frustrating! I hate being kept waiting like that. And then to get NO NEWS!?! FRUSTRATING.

From Smooth on Thu, Jun 10, 2010 at 10:54:09 from 174.23.172.155

I'm so sorry for the frustrating doc. visit. You have such a good attitude about the whole thing. I really admire you for that. I am sure you will make the best of the situation, have fun and enjoy the visit to Utah and not get too down on yourself. It must be so hard to be sidelined. My thoughts and prayers are with you. Hope the expensive MRI gives a good picture of what is going on and there are solutions to the source of the pain.

Have a safe fun trip this weekend. Can't wait to see you and your darling children!

From Teena Marie on Mon, Jun 14, 2010 at 11:31:22 from 174.52.45.85

Hey there!

It was so good to see you for the split of a second! Slick and I went back looking for you later but couldn't find you. :(

How is the leg?

How you holding up?

From Rhett on Mon, Jun 14, 2010 at 13:51:40 from 74.41.249.102

Teena, thanks for checking in. I'm fine, just waiting till Fri. for my MRI so I can figure this thing out.

Too bad you weren't able to stop by the forum get together. It was fun to see everyone. Looked like you ran a great race. I'll be posting pictures of the forumites I saw finish soon on the other blog. Congrats on a great race.

From Smooth on Tue, Jun 15, 2010 at 00:12:08 from 174.23.236.38

It was so good to see you at Cougar's. THANK YOU so much for coming all the way to cheer us. Hope you have good news with the MRI!

From Doone on Thu, Jun 17, 2010 at 17:47:14 from 184.10.154.170

I miss your running reports. I hope we can get to the bottom of this soon. I know how you miss your running. Love you.

From Mack on Thu, Jun 17, 2010 at 19:11:55 from 71.111.186.66

Sheesh Rhett, just come on and blog something even if it is not running related. I kind of miss hearing form you.

From Kelli on Thu, Jun 17, 2010 at 19:59:29 from 71.219.93.114

So, then, no news I guess?

From DonGardinero on Sat, Jun 19, 2010 at 12:07:01 from 75.162.167.16

Hey Rhett, when is/was your MRI? I thought I saw somewhere on the blog that it was yesterday. Hope everything is ok.

From Teena Marie on Sat, Jun 19, 2010 at 12:45:25 from 174.52.45.85

Have they read your MRI yet? You did have it yesterday, right?

Please let us know as soon as possible.

You know that we worry about you.

From Rhett on Sat, Jun 19, 2010 at 13:39:36 from 74.32.223.102

Thanks for the posts. They made me smile.

No news. I had the MRI last night, but they just said that my doc would tell me the results within 2 to 3 bussiness days.

As they were unstrapping my legs, a couple minutes after the MRI was complete, someone piped in on a speaker and said "Are you a runner?" I said "Yes", and then there was no more converstation. I'm wondering if someone was looking at the results and saw some injury that is very common in runners. If it is not a stress fracture, I will be very surprised. It just feels like a broken bone when I walk on it.

It was a fun evening. My wonderful sweetie went with me and we went to the Mesa Temple and then out for dinner before heading home.

From Teena Marie on Sat, Jun 19, 2010 at 13:46:21 from 174.52.45.85

I am glad you had fun with your lovely Doone! You two fit perfectly!!! :)

Why didn't you holler, "Why do you ask ... tell me what you see!!!" Likely the would not have said anything ... but the waiting must be killing you. Well ... at least with a stress fracture you know exactly what you need to fix the problem. Dang ... I'm worried about you.

How close are you with your doc? Any chance he would expedite things for you?

From RivertonPaul on Sat, Jun 19, 2010 at 14:33:38 from 97.117.120.35

Wishing you an accurate diagnosis and speedy and full recovery. I miss you.

From Teena Marie on Sun, Jun 20, 2010 at 20:34:40 from 174.52.45.85

Happy Father's Day!!! :)

Hope you got spoiled rotten!

From MarcE on Mon, Jun 21, 2010 at 21:54:32 from 204.16.82.120

Eagerly awaiting your MRI results, my friend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I gotta start blogging again.  I've missed my daily interaction with my running friends.  I've been super busy at work and have not had a lot of time, but I'm going to start checking up on everyone again.  I have been exercising.  I have been doing a lot of core work while watching the World Cup.  It's a good thing it only happens once every 4 years, because I don't get nearly as much done while it is going on.

30 minutes deep water running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Doone did her long run this morning and I didn't want to miss out, so I rode my bicycle by her for a while.  Then I got in some harder riding. I didn't put my bicycle garmin on so I don't know how far I rode, but I'd guess 25 miles. 

Still awaiting MRI results.  I'll post as soon as I find out what's up.

Comments
From Kelli on Tue, Jun 22, 2010 at 14:15:17 from 71.219.99.30

Nice job on the bike! My husband has been on the bike for 7 weeks and he is sick of it!!! He ran 1 entire mile yesterday and he said it was the best mile ever. BUT it still hurt. ;o(

I hope that MRI has ALL of the answers so you can move on!

From Smooth on Tue, Jun 22, 2010 at 18:25:19 from 174.23.236.38

I haven't been blogging nor exercising either! Glad to hear your xtraining with pool running and biking along Your sweetheart on her long run!

I hope the MRI report is a GOOD one and the doc has positive answer for you!

From Kathie on Tue, Jun 22, 2010 at 19:49:25 from 63.248.105.188

My fingers are crossed...it is hard to type that way :)

From Teena Marie on Wed, Jun 23, 2010 at 11:46:56 from 174.52.45.85

On pins and needles.

From Kathie on Wed, Jun 23, 2010 at 12:55:05 from 63.248.105.188

Still with fingers crossed I am losing feeling in them :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

This whole thing is getting more and more frustrating.  I just called the doc's office to find out what was up, and they said they still haven't recieved the report from the MRI facility.  Heck, by the time I find anything out, I'm not going to need their help anymore.   

 

Comments
From Teena Marie on Wed, Jun 23, 2010 at 17:46:08 from 174.52.45.85

Makes me feel like swearing!!! ;)

(I won't though.)

Seriously ... I hope you called the facility. For the amount you get charged ... dang ... call them!

From Kelli on Wed, Jun 23, 2010 at 18:15:26 from 71.219.99.30

Darn those doctors!!! You should have just had it done while you were in Utah, the results might have been faster!!!

I will keep my fingers crossed.

From Kathie on Wed, Jun 23, 2010 at 19:10:18 from 63.248.105.188

Still hoping for the best!

From Smooth on Wed, Jun 23, 2010 at 23:25:54 from 174.23.236.38

So sorry about the frustrating wait!

From DonGardinero on Thu, Jun 24, 2010 at 11:07:26 from 75.162.98.54

Very frustrating, indeed! I hope you get some asnwers soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

So the doc's office calls me this morning and tells me they have the report and I need to come in and see the doctor to go over the results.  The catch- the doctor is only in on Tuesdays.  What?????  I need a schedule like that.  No wonder he was so backed up when I went in to see him. 

Anyways, I didn't let it go at that.  I kept at it long enough until at least they read the report to me.  I do have a stress fracture.  I asked if I should stay off of it.  They said, walking around on it should be ok, but I have to see the doctor for any other info. 

Comments
From Burt on Thu, Jun 24, 2010 at 12:40:54 from 206.19.214.144

Oh nuts! Sorry man.

From DonGardinero on Thu, Jun 24, 2010 at 13:40:26 from 75.162.98.54

That just plain stinks. Well, on the bright side, you've already taken a few weeks off for recovery.

From Teena Marie on Thu, Jun 24, 2010 at 15:11:52 from 174.52.45.85

I'm glad you kept at them.

So ... can you have ultrasound done or anything to speed the recovery?

I really really really didn't think it was a stress fracture. Dang -- I was so off.

I am sorry Rhett. You are already on week 3 of recovery, right?

From Rhett on Thu, Jun 24, 2010 at 15:20:05 from 74.32.223.102

At least I know what is up and yes I'm almost done with my 3rd week of recovery, so if I'm a good boy, hopefully I'll be back running in 3 to 6 weeks. I have a secret weapon I'm using to make my bone heal faster that I started last Saturday. I don't know about utrasound or anything else that will speed recovery. I'll have to ask the doc on Tuesday.

From Mack on Thu, Jun 24, 2010 at 18:19:02 from 71.111.186.66

At least you know exactly what it is now. And at least it is something that will heal 100% with time. Secret weapon??

From Doone on Thu, Jun 24, 2010 at 20:31:04 from 184.10.154.170

My poor coach. Down for the count but not out yet. We will get you back to 100% for sure. At least it isn't some mystery pain that would be way worse.

From MarcE on Thu, Jun 24, 2010 at 23:50:16 from 204.16.82.120

You ran so fast you broke your leg!?!?! Enjoy some down time and gain some weight...then just maybe I'll be able to beat you some day! :) Seriously, take care of yourself.

From RivertonPaul on Fri, Jun 25, 2010 at 00:20:50 from 69.15.135.100

I'm glad you were sensible and stopped running to find out what was wrong. Sorry it is the fracture.

From Mack on Fri, Jun 25, 2010 at 11:56:59 from 71.111.186.66

Are you still cross training?

From Rhett on Sat, Jun 26, 2010 at 19:57:48 from 184.10.154.170

Thanks all. I've been off camping with the Scouts all weekend. Yep, still cross training.

Secret weapon--Remember how T.O. came back and played in the super bowl 3 weeks after breaking his leg. I've been told he was using a medication called Forteo. I may have possibly got my hands on a month supply of the stuff (cost over $900) for free and I may have been injecting myself with it for the last couple weeks. Hopefully I will make a full recovery quickly.

From Smooth on Sun, Jun 27, 2010 at 01:25:24 from 174.23.236.38

Holy cow! You were right all along! GLAD you've already started on the secret weapon. Your doc needs to pay you for your time and self-diagnosis/treatment! Here's to speedy healing and back to 100% running.

From MarcE on Sun, Jun 27, 2010 at 16:13:51 from 204.16.82.120

I hope that if you possibly did get a hold of the alleged Forteo stuff, that it works for you! :)

From Teena Marie on Sun, Jun 27, 2010 at 16:41:43 from 174.52.45.85

Hypothetically speaking ... I would really be interested to see how this works for you! :)

Just remember ... no breast-feeding while on it! :) :) :)

From Andy on Mon, Jun 28, 2010 at 10:33:32 from 198.60.114.178

I'm so sorry about the stress fracture. You've been down this road before and know how well you come back from injury because of your incredible fitness and cross training regimen.

From timp on Mon, Jun 28, 2010 at 12:03:50 from 144.189.100.25

speedy healing, Rhett

From fly on the Wall on Mon, Jun 28, 2010 at 12:26:19 from 204.113.19.47

Bummer! But at least you know what you are dealing with.

I assume you've read the osteosarcoma warning for Forteo? Do the potential benefits out weigh the potential risks?

From Kelli on Mon, Jun 28, 2010 at 14:12:14 from 71.219.99.30

CRAP! Sorry to hear that!

That doctor does have a nice schedule!

From DonGardinero on Tue, Jun 29, 2010 at 11:05:22 from 75.162.188.133

Any word yet from the doc?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Swam laps for 30 minutes

Comments
From Burt on Tue, Jun 29, 2010 at 13:26:07 from 206.19.214.144

If this were a facebook entry, I would click "Like."

From MrsFIT on Tue, Jun 29, 2010 at 16:07:36 from 98.202.0.57

There's nothing as relaxing as a good swim!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I just came from the doc's.  He seems to think I shouldn't run for 6 months.  Now I'm depressed.  Of course there is nothing they can do to help it heal faster.  He just says to wear real cushioned shoes and don't do anything that causes impact on my leg.  Even swimming, he doesn't want me to kick to hard.  Basically he only wants me to do upper body work.  This just bites.

He also want me to get some blood tests to test my Vit D, Calcium, and parathyroid levels.  And of couse he wants to see me back in 6 weeks so he can bill me again.  I don't know if I'm going to get the blood work or even go back.  It willl heal eventually weather I do all that stuff or not. 

Comments
From Burt on Tue, Jun 29, 2010 at 16:14:57 from 206.19.214.144

If this were a facebook entry, I would click "Unlike." (There really isn't an unlike button to click on facebook.)

From Andy on Tue, Jun 29, 2010 at 16:45:34 from 159.212.71.199

I'm sorry that the news wasn't better.

While the blood work will not make it heal faster, do you think there are any underlying issues as to why you keep getting injured?

From Kathie on Tue, Jun 29, 2010 at 16:50:21 from 63.248.105.188

This is so sad! Is your doc a runner? Does he understand what he is asking of you?

From DonGardinero on Tue, Jun 29, 2010 at 17:33:04 from 75.162.188.133

Duuuuude! Six months seems a little extreme. Is the doc just being overly-cautious or is it a really bad stress fracture?

From Teena Marie on Tue, Jun 29, 2010 at 17:45:24 from 174.52.45.85

Are you kidding me????

Were you able to see what they were talking about on the MRI? Was it a tibial stress fracture? How bad?

When I had my pelvis stress fracture they had me do all of those things as well. All the blood work came back fine -- but I was still glad I did it. Did he ask for a bone density test or scan?

Unfortunately, my pelvis stress fracture did take 6 months to heal. BUT ... I truly believe that was because I kept testing it out every time it started feeling better. Once I truly took 8 weeks off it healed.

What kind of background does this doc have? Has he dealt with many runners? Personally, I would take the MRI results and get a second opinion. But that is just me.

From Teena Marie on Tue, Jun 29, 2010 at 17:45:56 from 174.52.45.85

Oh yeah ... did the MRI show any soft tissue damage?

From RivertonPaul on Tue, Jun 29, 2010 at 17:48:39 from 67.42.27.114

So so sorry. I get very frustrated when being told to simply take time off. Of course we know that doing nothing will help things heal, but the point in going to a specialist is for them to help work through the injury. I am so sorry.

From Smooth on Tue, Jun 29, 2010 at 18:25:10 from 68.105.208.132

Ooh, that just made me mad! If he can't come up with a rehab plan or prevention education, or any treatment, what good is his service to you? Not xtraining is not an option!

I am so sorry for the frustration! I know you will overcome this as you've been down this road before.

From Mack on Tue, Jun 29, 2010 at 18:34:06 from 71.111.186.66

I would get a second opinion. Occasionally one of my patients goes elsewhere for a second opinion and occasionally someone comes to me to get a second opinion. I never take offense and actually respect them for being that concerned and thorough. Problem is it means more time off work and more cost (depending on your insurance). But knowing how much you love to run I have a hard time seeing you sit out for six months without having heard it from two different doctors.

Sorry to sound so opinionated...I just wanted to throw in my two bits.

From MarcE on Tue, Jun 29, 2010 at 23:12:15 from 204.16.82.120

I don't see you taking 6 months off. Did you mention the "you-know-what", that you might be "you-know-whating" to him...or is that just our little secret? I'm bummed for you Rhett. I just don't see you calling it quits for 6 months, especially with Doone's debut coming up. I'm sure you'll find a way to bounce back..keep you normal, extremely positive attitude....Dude.

From Rhett on Wed, Jun 30, 2010 at 12:46:31 from 74.41.249.102

Burt- Thanks, I needed a laugh

Andy- This is my first stress fracture, so this isn't a recurrent injury. I'm just done with the docs.

Kathie, I don't think he has a clue about working with runners. Unfortunately non of the docs here do.

Dale, I think he is being overly cautious. I read the MRI report while he was out of the room and it suggested "Early Stess Fracture Syndrome". When talking to me he made it sound way worse than the the MRI report said it was.

Teena, I saw the images and you can see the stress fracture. To me it just looks like a white line. In the report it called it cortical edema. Yes it's in the tibia, no there is no soft tissue damage.

Paul, I agree. I don't think I'll go back. I called my bro in law who is an athletic trainer for the University of Georgia track team. I went over with him what they do with there athletes that get this. I guess it is pretty comon with their runners. I think I'll just use him as my rehab consultant.

Smooth, tell me about it. He is so conservative he wants me to use a leg float when I swim so that I don't even kick. My bro in law said that was dumb and that I can swim normal and deep water run without a problem

Mack, thanks for the imput. If there were someone in town that dealt with athletes more I would see them. I think I'm just going to do my rehab on my own.

Mark, no I didn't mention the "you know what" that I'm taking. I am sworn to secrecy about where I obtained it and I just don't what to have to explain. I hope you're right about bouncing back quickly.

From Andy on Wed, Jun 30, 2010 at 13:06:30 from 199.190.170.31

I know this is a different injury but isn't this your 3rd serious, debilitating injury in the past 3 years? Sounds like your brother is a good resource for your recovery plan. Good luck!

From Rhett on Wed, Jun 30, 2010 at 17:24:32 from 74.32.223.102

It is my second major injury in 2 years. These are the first 2 times I've had injuries bad enough to keep me from running. I really think this one was brought on by not recovering properly after Boston. The other one started after my sub 3 after SGM. Maybe it is the price my body pays to run a sub 3. I have to take 6 months off. You know what though. I would do it over again if that is what it takes for me to go sub 3.

From Teena Marie on Thu, Jul 01, 2010 at 01:02:07 from 174.52.45.85

:) :) :)

You know that we all think the world of you! DANG YOU ARE AWESOME!!!

From timp on Thu, Jul 01, 2010 at 15:28:13 from 144.189.100.25

Sorry for the bad news, Rhett. Being injured sucks. I know you'll get through it stronger than ever.

From derhammer on Thu, Jul 01, 2010 at 18:12:53 from 65.67.40.73

Brett - sorry to hear about your misfortune. Keep you head up. I have read many times of runners coming back stronger after an injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes deep water running

Time to get serious about my rehab cross training.

Comments
From Kathie on Thu, Jul 01, 2010 at 12:26:16 from 63.248.105.188

You can do it!

From DonGardinero on Thu, Jul 01, 2010 at 12:46:25 from 75.162.187.32

Nice job.

From Teena Marie on Thu, Jul 01, 2010 at 13:40:47 from 174.52.45.85

:) Like always, you will come back so incredibly strong!!

From RivertonPaul on Thu, Jul 01, 2010 at 14:01:43 from 67.42.27.114

I think I could have PR'd at 5k after my deep water running training. You likely will be able to as well. Good luck.

From Smooth on Thu, Jul 01, 2010 at 14:22:19 from 174.23.191.197

GOOD thing you have a pool. I have no doubt you will come back stronger than ever!

From MrsFIT on Thu, Jul 01, 2010 at 16:21:19 from 98.202.0.57

I gotta try that deep water swimming, sounds like a great workout!!

From Mack on Thu, Jul 01, 2010 at 17:22:54 from 71.111.186.66

You sure didn't let any grass grow under your feet! Glad to see you are hard at the cross training.

From Kelli on Thu, Jul 01, 2010 at 17:27:21 from 71.219.99.30

Okay, I just read the final prognosis. Bummer, I am so sorry! I see the picture of you flying high at Boston and I think this just stinks! But, you are tough and you will get through it, right???

From Rhett on Fri, Jul 02, 2010 at 15:45:17 from 74.32.223.102

Kelli, the memory of Boston still puts a smile on my face and is helping get through this. Knowing I came back from 6 months off last year with new found speed, also helps. I'll just cross train my tail off and hope the same thing happens this year. Having a pool does help a lot too.

From Kelli on Fri, Jul 02, 2010 at 16:01:18 from 71.219.99.30

That is a GREAT attitude!!

Wish I had a pool, I would go jump in right now and I do not even like swimming. It is SO HOT!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes deep water running.

Wow the Netherlands played a great match in their upset of Brasil!

Go Spain!

PM-  30 more minutes deep water running, but without the float belt.  When I would get too tired I would do a lap of breast stroke to recover and then back to running.

 

 

Comments
From Burt on Fri, Jul 02, 2010 at 18:43:41 from 206.19.214.144

Should I root for Spain just because I served my mission there? One thing is for sure, I don't root for the Lakers because Pau Gasol plays for them. He's that little Spanish brat I taught a lesson to all those years ago.

From Rhett on Sat, Jul 03, 2010 at 01:43:46 from 184.10.154.170

Yes, Burt. Once the US is eliminated, you must cheer for the country where you served your mission. And Spain plays the prettiest style of futbol of all the teams in the WC.

From Kathie on Sat, Jul 03, 2010 at 11:27:32 from 63.248.105.188

Is it harder without the belt?

From Kimmy on Sat, Jul 03, 2010 at 16:45:48 from 75.169.134.68

Do you think you can do deep water running with a broken rib....I need to find something I can do!

From Rhett on Sat, Jul 03, 2010 at 22:10:05 from 184.10.154.170

Yes it's much harder without the belt. You have to run a lot harder to create enough force with your legs to keep you afloat.

I don't think it would work with a broken rib Kimmy. How long does the doctor say you are going to be down? I sure hope it's not long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour deep water running

first 30 minutes with belt, second 30 minutes without belt.  

Boy do you have to work harder without the belt.

 

Golfed 18 holes with Chase in the afternoon.  

It's been a good Saturday. 

Comments
From Kathie on Mon, Jul 05, 2010 at 13:05:46 from 63.248.105.188

Only you could find a way to make even deep water running MORE hardcore!

I hate to golf but time with family is always fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes deep water running

Today was my first day in a couple months that I have had zero pain in my leg!!!!!!

It is usually the worst when I first get out of bed in the morning,  but this morning I got up and took those first few steps expecting the normal pain, but it wasn't there.  I must be starting to heal.  I still a long time until I can try it running, but at least I'm seeing improvements. 

Comments
From Smooth on Mon, Jul 05, 2010 at 22:35:07 from 174.23.191.197

SO HAPPY to hear the improvement. Has it been 2 months already?

GOOD JOB with the pool running! Very patient and smart!

From Teena Marie on Tue, Jul 06, 2010 at 00:21:17 from 174.52.45.85

GREAT NEWS!!! :) :) :)

From Rhett on Tue, Jul 06, 2010 at 12:31:39 from 173.84.238.79

Smooth, it feels like 2 months, but it's only been 4 weeks and a few days. I still have to be patient for while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I went to the gym for the first time in a while.

Abs and core

Upper body weights

20 minutes recumbant bike which didn't cause any pain on my leg.

Comments
From timp on Tue, Jul 06, 2010 at 12:55:39 from 144.189.100.25

I'm glad to hear the pain is going away, Rhett.

From Teena Marie on Tue, Jul 06, 2010 at 16:35:34 from 174.52.45.85

YES!!!

I went to the gym later today than usual. Funny how it is so different going around noon than early in the morning.

Keep being smart!

From Kelli on Wed, Jul 07, 2010 at 09:10:03 from 71.219.99.30

Glad you made it to the gym and found something you can do with no pain! That will help to pass the time, right?

From Kathie on Wed, Jul 07, 2010 at 13:08:33 from 63.248.105.188

YEA for no pain!!!!!

From Smooth on Wed, Jul 07, 2010 at 16:29:22 from 174.23.191.197

GOOD to hear NO pain on another xtrain alternative!!! NICE workouts! :)

From Doone on Wed, Jul 07, 2010 at 16:57:24 from 184.10.154.170

I'm so glad you made it back to the gym because your pecks were looking so small:-) I love weight-lifiting. I am glad the leg is starting to heal. Yeah!!

From Teena Marie on Thu, Jul 08, 2010 at 13:55:03 from 174.52.45.85

Rhett,

Have you read Running with the Buffaloes by Chris Lear?

I'm reading it right now.

I think you would like it. A lot of the runners get injured and there is this one quote that I can't get out of my head. I'm too lazy to go look it up, but it went something like this:

The hardest thing about running is having the confidence to rest.

(He says this as he is injured and unable to run. And, of course, rest is very subjective: he is still crosstraining and staying fit.)

I liked that. We need to be more confident in the work we have put in to get us to where we are at. At least I do. And you, dear friend, are so so so much fitter than I am!

Have the confidence to rest, Rhett!!

I think the world of you! :)

From Rhett on Thu, Jul 08, 2010 at 17:52:38 from 74.41.249.102

Thanks for the vote of confidence Teena. I have not read that book, but I hear it is a good read. I too am using some of my downtime to read some running books. I bough 5 or 6 of them with some birthday money I received. Right now I'm reading "The Perfect Mile." It is an interesting read about the quest to break the 4 minute mile. I didn't realize that 3 differnet people were all so close to doing it. Bannister was just first.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minutes deep water runnning

First 20 with belt, last 30 without belt. 

Comments
From DonGardinero on Fri, Jul 09, 2010 at 00:01:35 from 152.216.7.5

Nice job. How's the leg feeling?

From RivertonPaul on Fri, Jul 09, 2010 at 12:46:18 from 67.42.27.114

Very impressive with no belt.

From Smooth on Fri, Jul 09, 2010 at 22:36:11 from 174.23.191.197

How'd you stay afloat running w/o belt? Doggie paddle for 30 min?!!! VERY AWESOME!

From Rhett on Fri, Jul 09, 2010 at 23:16:54 from 184.10.154.170

Dale, I have had no pain from the stress fracture this whole week. This morning when I woke up my legs were sore though, like I had done a hard run yesterday. I guess that running without the belt really gave me a good workout.

Paul, thanks, it is definitely more challenging without the belt.

Smooth, I just run really hard and the leg propulsion keeps me up. I try not to use my arms much, but I do have to use them a little.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core work

Upper body weights

30 minutes deep water running with the belt. 

Comments
From DonGardinero on Fri, Jul 09, 2010 at 23:41:05 from 152.216.7.5

Awesome!!!

From Smooth on Fri, Jul 09, 2010 at 23:48:25 from 174.23.191.197

Keep up the good work!

From DonGardinero on Fri, Jul 09, 2010 at 23:55:50 from 152.216.7.5

Rhett...Since I can't get on my own blog while I'm at work, I'll respond to your question here. Yes, I'm definitely feeling stronger with only running three days per week. By not running so many days per week, it allows me to actually WANT to do the weight training on the off days. It seems to be working out perfectly. Before, when I was running five days per week, I never had the energy to get in good, quality runs OR weight lifting and most of the time I was skipping any kind of speed work, so obviously, it was making me slower. It feels so good to do speed work on a regular basis and it makes the runs more interesting and I enjoy them more. Thanks for asking.

From Kimmy on Sat, Jul 10, 2010 at 10:30:43 from 75.169.134.68

Rhett....do you go to a gym for your deep water running or do you have a pool at your home?

From Rhett on Sat, Jul 10, 2010 at 23:25:05 from 184.10.154.170

Kimmy, I'm fortunate to have a pool here at our home. I don't know if I would go to the gym to do it. Luckily I've been injured during the summer the last two years, so the water isn't too cold to use the pool for rehab. I don't know what I will do if I ever get injured in the winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes deep water running-- no belt.

Comments
From Teena Marie on Sun, Jul 11, 2010 at 10:57:57 from 174.52.45.85

How's the leg feeling?

From Rhett on Mon, Jul 12, 2010 at 13:45:40 from 74.41.249.102

Teena, my leg feels 100% as I walk around and do all my normal things. I am going to try the upright bike this week and see if I can do that pain free. If I can do that all week without pain, I'll give the elliptical a go next week.

From Kelli on Mon, Jul 12, 2010 at 16:04:41 from 71.219.99.30

NO belt??? Superman.

From Burt on Mon, Jul 12, 2010 at 19:16:51 from 206.19.214.144

Definitely not Batman, because Batman has a belt.

From Smooth on Wed, Jul 14, 2010 at 12:10:49 from 174.23.214.90

How's the leg on the bike?

You take pool running to the next level! SUPERMAN!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core

Upper body weights

35 minutes upright stationary bike.  No pain with cycling even pushing up to the highest resistance.  This morning there was a very slight twinge of pain in the leg though.  I guess I pushed a little too hard, no big set back though.  It feels fine now.  I'll keep the resistance level at a more normal level for the next while.

Comments
From Kathie on Wed, Jul 14, 2010 at 14:37:21 from 63.248.105.188

Nice to see the pain going away!

From Smooth on Wed, Jul 14, 2010 at 14:39:50 from 174.23.214.90

Keep it easy, will ya? NO SET BACK for you!!!

From DonGardinero on Wed, Jul 14, 2010 at 19:18:44 from 75.162.185.70

Nice workout. Glad the leg is feeling better.

From Andy on Thu, Jul 15, 2010 at 08:02:52 from 199.190.170.21

I'm impressed with your patience. Not many are capable of recovering the right way like you do.

From RivertonPaul on Thu, Jul 15, 2010 at 10:57:41 from 67.42.27.114

Patience friend.

From Rhett on Thu, Jul 15, 2010 at 14:00:00 from 74.32.217.240

Andy, thanks. I have no choice really if I want to run again. I really did learn a lot last summer during my rehab. I find I just have to turn it into a training program just like I would do for a marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes rowing machine

30 minutes stationary bike

Still slight twinge in the leg this morning.  Hopefully just the leg getting used to some mild weight bearing activity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body weights

Abs

30 minutes recumbant stationary bike

Comments
From Kathie on Fri, Jul 16, 2010 at 12:47:59 from 63.248.105.188

How was the pain? I hope because you didn't say anything about it there was none!

From Mack on Fri, Jul 16, 2010 at 16:53:46 from 71.111.186.66

Nice job Rhett!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 Hour on the rower.  That's the longest I've ever worked that machine before.  I don't know if I'll do that again any time soon.  It's a bit tedious, but it puts minimal stress on my leg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body weights-- I figure if I can't run, I might as well look good.  I've definitely put on a few pounds of upper body muscle.

Abs and Core

Worked my hip abductors and adductors.  I figured those lower body weights don't put any stress on the tibia.

Six weeks since my last run.  The leg feels good, but I still get little hints of soreness which are a little stronger if I push on it with my fingers.  I try really hard not to press on it, but occasionally I can't resist pushing on it to see how it's feeling. 

Comments
From Smooth on Sat, Jul 17, 2010 at 23:41:02 from 174.23.244.221

LOVE how you think of 101 different ways to keep up the xtrain and work the body! It's hard not to touch the SF site...like our mothers told us not tp pick the zits! :)

From Teena Marie on Sun, Jul 18, 2010 at 10:29:11 from 174.52.45.85

I'll bet your ripped!!!

Perhaps your first run ought to be in your Capt'n Underpants outfit! (Make sure Doone has a camera so we can all benefit from your upperbody workouts!!!!)

Heal Tibia Heal!!!!!!

From DonGardinero on Sun, Jul 18, 2010 at 11:59:38 from 75.162.163.70

Nice job on the workout!!! You are so dedicated.

From DonGardinero on Sun, Jul 18, 2010 at 12:05:52 from 75.162.163.70

Looks like you and I were bachelors for the week. My wife went to Philly and the kids stayed with their grandma in Milford for the week.

From Kathie on Mon, Jul 19, 2010 at 16:42:08 from 63.248.105.188

I am with Teena :)

From Mack on Mon, Jul 19, 2010 at 19:11:12 from 71.111.186.66

Nice job getting in the Cross Training!

I'll bet Doone would prefer that she be the only one that benefits from your ripped upper body and Captain underpants outfit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body weights

Abs

Very light lower body weights

30 minutes recumbant stationary bike.

 

I was planning on getting up early Tuesday morning (today) for a good long cycling session, but when the time came this morning, I decided to sleep in.  Doone and the kids are coming home today, and I figured it might be my last time to sleep in for a while.  I'm sure another rest day will be good for my leg anyways.

Comments
From Kathie on Tue, Jul 20, 2010 at 12:28:49 from 63.248.105.188

I think sleep is way underrated as a recovery activity!

From Smooth on Tue, Jul 20, 2010 at 12:41:12 from 174.23.244.221

Rest is good! Sleep is a precious commodity!

From Mack on Tue, Jul 20, 2010 at 13:35:20 from 71.111.186.66

Nice to see you are human. Watch out for Slick though, he is rolling out at 3:30am.

From Teena Marie on Tue, Jul 20, 2010 at 22:53:40 from 174.52.45.85

Ahhhh ... sleep!!! :)

From Kelli on Wed, Jul 21, 2010 at 21:26:35 from 71.219.99.30

Sleeping in sounds heavenly!!! Glad that you are getting in some good solid workouts.

From RivertonPaul on Thu, Jul 22, 2010 at 11:06:55 from 67.42.27.114

What, you've been sleeping since Monday? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body weights

Abs and core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour upright stationary bike.  I pounded it hard the full hour. I kept my HR between 160 and 170 which is tough to do on the bike.  I wanted to give my leg a good test.  It did not hurt at all, but as I've come to find out, the true test is how it will feel tomorrow morning.

Comments
From Kathie on Thu, Jul 22, 2010 at 13:53:19 from 63.248.105.188

I am sure you will feel great tomorrow, you have been so good!

From Teena Marie on Thu, Jul 22, 2010 at 13:57:34 from 174.52.45.85

I'm with Kathie ... you will feel GREAT tomorrow!!! :) :) :)

You must have been booking it on the bike to get your heart rate like that! Nice!! (Bet it felt great!)

From Smooth on Thu, Jul 22, 2010 at 14:00:13 from 174.23.218.43

That is one seriously hardcore spin! AWESOME workout for the leg muscles without the impact!

I'm sure your stress fracture is healed and the bone is even stronger! Keep up the faith!

From RivertonPaul on Fri, Jul 23, 2010 at 10:16:14 from 174.23.154.13

You are always so persistently tough. Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was a bit apprehensive about getting out of bed this morning, wondering if yesterday's hard cycling was going to cause some pain in my tibia, but I was excited when I finally got out of bed and still had no pain, so I got ready and headed to the gym for some weight training.

Full body weights including some light seated calf raises.  Boy have my calves gotten weaker as I have not done any exercises that work the calves for the last 2 months.

Abs and Core.

Tomorrow I'll do another intense bike ride, and if all is still pain free, I'll try out the elliptical next week some time.

Comments
From Burt on Fri, Jul 23, 2010 at 12:19:17 from 206.19.214.144

good news.

From Teena Marie on Fri, Jul 23, 2010 at 12:23:01 from 174.52.45.85

You are being so smart -- so so so impressive!!!

That tibia is going to be tougher than nails!! :)

From Smooth on Fri, Jul 23, 2010 at 12:25:06 from 174.23.218.43

YAY for no pain after that rocking bike ride yesterday!

LOVE how methodical and smart you are with the rehab! You will come back stronger, better and faster than ever!

Keep up the good work! Have a great weekend!

From Kathie on Fri, Jul 23, 2010 at 13:12:49 from 63.248.105.188

All right! no pain looks like you are getting better fast... I am sure it doesn't feel fast to you!

From Mack on Fri, Jul 23, 2010 at 14:23:29 from 71.111.186.66

Great news. Keep coming back slooooowly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary upright bike

I rode even harder today than I did Thursday.  10 mins at 12, 10 mins at 14, 10 mins at 16, 4 mins at 18, 1 min at 20, 10 mins at 16, 10 mins at 14, and 5 mins at 12.

After the first 20 mins, my HR stayed around 170 maxing at 175.  If my leg still feels good tomorrow morning after how hard I pushed today, I will do the happy dance.  And my prediction is, I'll be dancing.

Comments
From MarcE on Sat, Jul 24, 2010 at 18:10:37 from 204.16.82.120

You worked it hard! It's tough to get my HR above 150 on the bike, but no problem out there running. Here's to the Happy Dance!

From Smooth on Sat, Jul 24, 2010 at 21:56:41 from 174.23.218.43

WOW! That is hard workout and excellent effort! Can't wait to hear about the happy dance. I will do the happy dance for you with my stiff legs! :)

From Teena Marie on Sun, Jul 25, 2010 at 14:59:32 from 174.52.45.85

Hey sugar daddy come and dance with me!!! (Of course, I am speaking for Doone!!!!)

I hope you dance!!! :) :) :)

You kicked trash on that bike! Don't break it!!!!!

From Rhett on Sun, Jul 25, 2010 at 18:58:43 from 74.36.34.151

Leg feels great today! Thanks for all the encouragement.

From Kathie on Mon, Jul 26, 2010 at 00:42:54 from 63.248.105.188

You need to have RivertonPaul post that happy dance for all to see :)!

From RivertonPaul on Mon, Jul 26, 2010 at 10:51:21 from 67.42.27.114

Your ability to push your heart rate is so impressive.

From timp on Mon, Jul 26, 2010 at 12:49:11 from 144.189.100.25

nice job Rhett - glad the leg is holding up well

From Smooth on Mon, Jul 26, 2010 at 17:22:14 from 174.23.218.43

Happy dance, yes?

From Mack on Mon, Jul 26, 2010 at 20:56:54 from 71.111.186.66

Nice job Rhett. Glad to hear things are getting better. Did you use a hr monitor or just check it manually. Now I have got to check mine on the bike. I have always just kind of gone by perceived effort.

From Rhett on Tue, Jul 27, 2010 at 12:11:18 from 74.32.211.9

Thanks Mack, the bike has a HR monitor on it. All you have to do is hold onto the handles and you get constant HR feed back to help you know how hard you are working.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs, Core, and Full body weights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

20 minutes upright stationary bike

20 minutes elliptical

20 minutes recumbant stationary bike

That was my first elliptical work in a couple months.  The tibia felt perfectlly fine.  I decided to only do 20 minutes so I wouldn't overdo it.  If it feels fine tomorrow morning, I'ii do a longer elliptical workout on Thursday.

Comments
From Burt on Tue, Jul 27, 2010 at 12:21:11 from 206.19.214.144

I'ii be hoping you heal quickly.

From Rhett on Tue, Jul 27, 2010 at 12:24:46 from 74.32.211.9

Clever Burt. LOL

From Smooth on Tue, Jul 27, 2010 at 13:28:55 from 174.23.218.43

NICE 60 min xtrain! SMART to stay on the cautionary side! You are so patient!

From Kathie on Tue, Jul 27, 2010 at 13:34:16 from 63.248.105.188

Is Doone doing the Pocatello marathon? we are thinking about doing the half and would love to cheer her in!

From Rhett on Tue, Jul 27, 2010 at 13:47:43 from 74.32.211.9

Kathie,

Yes, Doone is doing the Pocatello marathon. I am actually signed up for it too, but for obvoious reasons won't be running the full. I'm still holding out hope to run the half though. It would be fun to see you there. Who is "we"? And how is that leg feeling today?

From DonGardinero on Tue, Jul 27, 2010 at 17:40:50 from 75.162.189.17

Sounds like you are almost fully recovered.

From timp on Wed, Jul 28, 2010 at 07:41:49 from 66.167.51.244

so how much longer are you waiting it out? I forget.

From Huans32 on Wed, Jul 28, 2010 at 08:45:26 from 138.64.8.52

Great job on playing it safe and erroring on caution. Ramp it up nice and easy bro. Awesome workout.

From Rhett on Wed, Jul 28, 2010 at 16:15:55 from 74.32.211.9

Tim, it will be 8 weeks since my last run on Sat. The doc told me 6 months without running. If everything keeps going as planned, I'll probably give it an easy test run in a couple weeks and see how it goes. 6 months/ 10 weeks... it's all about the same, right?

From timp on Wed, Jul 28, 2010 at 19:27:50 from 136.182.2.25

I like your math, Rhett

From Kathie on Wed, Jul 28, 2010 at 19:51:08 from 63.248.105.188

Rhett - The "we" is my sisters Kimmy and Cristy. The leg is really good until I run and then it hurts as if I have not rested at all...not sure what to do at this point.

From Doone on Thu, Jul 29, 2010 at 13:10:17 from 74.36.34.151

I am impressed that you have been as disciplined as you have been. I am confident you are about to be complete healed. Then, I can be your coach and send you out on long, hard, HOT runs!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I snuck out at lunch to the gym for a workout.

Abs, Core, and Full body weights.

Comments
From RivertonPaul on Wed, Jul 28, 2010 at 16:24:58 from 67.42.27.114

Glad you are feeling better.

From Kelli on Wed, Jul 28, 2010 at 18:57:47 from 71.219.99.30

Lucky you to be your own boss!!!

From Teena Marie on Thu, Jul 29, 2010 at 14:29:07 from 174.52.45.85

Awesome awesome awesome!!!

Love your workout yesterday.

:) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

42 minutes elliptical

18 minutes stationary bike

I was going to do a full hour elliptical, but my right knee started to hurt so I switched over to the bike and it felt fine.  When I was doing a lot of deep water running I got a little tendonitis in my knee.  I think that is all that was about.  My tibia feels great.  I really want to try it out on an easy run.  Maybe when we are at the beach this weekend I'll do a really short run in the soft sand and see how it goes.

Comments
From Kelli on Thu, Jul 29, 2010 at 18:42:08 from 71.219.99.30

REALLY SHORT!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got up early since the family wants to head out by 6 for the beach.  

Abs and core

Upper body weights

20 minutes elliptical

Legs felt great.

Everyone have a great weekend.   

Comments
From timp on Fri, Jul 30, 2010 at 11:03:01 from 129.188.33.25

have a great trip to the beach!

From RivertonPaul on Fri, Jul 30, 2010 at 11:37:09 from 67.42.27.114

Enjoy.

From Kathie on Fri, Jul 30, 2010 at 12:44:06 from 63.248.105.188

Have fun at the beach!

From DonGardinero on Fri, Jul 30, 2010 at 13:00:24 from 75.162.177.235

Have fun.

From Tom Slick on Sat, Jul 31, 2010 at 13:49:15 from 172.190.106.61

If you flap your wings you can run faster....

From MrsFIT on Sat, Jul 31, 2010 at 21:05:46 from 98.202.0.57

What are the temps like at the beach? Gotta be cooler there than in town.

From Teena Marie on Sun, Aug 01, 2010 at 20:24:59 from 174.52.45.85

Hope you had lots of fun! :)

From Rhett on Tue, Aug 03, 2010 at 12:05:50 from 74.32.211.9

We had a great time in the cool weather at near Malibu. I did a 6 to 8 100 yard runs through the soft sand back and forth to the bathrooms and car. That was the first running I've done in 2 months. It felt great! I can't wait to do some real running, but I better give it just a little longer.

From Smooth on Tue, Aug 03, 2010 at 12:20:54 from 174.23.218.43

It puts a smile on my face picturing you dashing back and forth on the sandy beach of Malibu! HOW FUN!!!! That is such a beautiful area! The last time I visited that beach was when my son (who just got home from his mission) was a little boy attending the Young Musician Orchestra Camp at Pepperdine University.

Enjoy your vacation! You're so patient...running will be sweet to you again real soon!

From Doone on Tue, Aug 03, 2010 at 16:48:47 from 74.36.34.151

None of you would recognize Rhett with his non-runner physique. He is totally bulking up on top!!. We were out swimming and our daughter Tally was like "Dad what's up with your chest?" She just giggled because she is not used to seeing him like that. He is fit and ready to start running soon. He has been way more patient than I would have ever given him credit for!! You look great sweetie.

From Smooth on Wed, Aug 04, 2010 at 09:45:54 from 174.23.218.43

Awwwwh!!! Should we be calling you Major Underpants instead of Capt'n ?

Seriously, Doone, you need to post a pic of your sweetie. Teena is dying to see it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I've been swamped this week and had no time to check everyone's blogs.  I hope to get to them soon.

5 minutes stair machine.  2 1/2 min at a fast walking pace and 2 1/2 min at a max speed which is a slow run.  Leg felt good

Full body weights

Abs and core work

Comments
From RivertonPaul on Wed, Aug 04, 2010 at 13:37:24 from 67.42.27.114

Been busy too, my stud friend.

From Burt on Wed, Aug 04, 2010 at 13:37:32 from 206.19.214.144

Take 10 deep breaths and get back into your relaxing blogging rhythm. Nothing to see on my blog, so don't worry about going there.

From Smooth on Wed, Aug 04, 2010 at 13:40:15 from 174.23.218.43

Stair machines! WOW!!! Glad the leg felt good!

A little drop dead gorgeous girl told us you've got a sweet beach body...ripped abs and all! :) :) :)

GOOD JOB!!!!

From Rhett on Wed, Aug 04, 2010 at 18:03:28 from 74.32.211.9

You're making me blush Smooth. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minutes elliptical during lunch.

Comments
From Smooth on Wed, Aug 04, 2010 at 18:39:05 from 174.23.218.43

Were you eating while ellipticalling? :)

Or you just scarfed it down fast?

From Rhett on Wed, Aug 04, 2010 at 19:18:43 from 74.32.211.9

Is ellipticalling a word? :)

I scarfed really fast as I drove back to the office an almond butter sandwich on wheat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

20 minutes elliptical

20 minutes stairs switching back and forth from a fast walk to a slower walk.  No running

20 minutes stationary bike

I'm gaining more confidence in my leg, but I'd be lying if I said it doesn't scare me to try and run on it.  I really, really, really don't want to re-injure it and have to start the whole healing process over again.

Comments
From Kelli on Thu, Aug 05, 2010 at 14:30:49 from 71.219.102.155

Better safe than sorry!

Your blog makes me smile every time I come and visit! I love the picture of you flying into the finish. Your wife needs to finish her marathon the same way, then you can frame the pictures in the family room! Everyone who drops by will smile.

From RivertonPaul on Thu, Aug 05, 2010 at 17:24:25 from 67.42.27.114

I second Kelli. Way to be super-fit in the interim.

From Smooth on Thu, Aug 05, 2010 at 19:05:50 from 174.23.203.161

Understandable...nothing to gain by starting prematurely and risk re-injury!

Your dedication and patience is admirable!

Keep up the AWESOME xtraining! :)

I LOVE that airplane finish at Boston (both years!) I am super excited for Doone's first marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core

Full body weights

10 minutes stationary bike

Comments
From RivertonPaul on Fri, Aug 06, 2010 at 16:24:25 from 67.42.27.114

Dang, I need to do core work.

From Teena Marie on Fri, Aug 06, 2010 at 18:24:35 from 174.52.45.85

Where's the pic??? :)

From Smooth on Fri, Aug 06, 2010 at 18:40:55 from 174.23.203.161

Can't wait to see the beach-going-body-pic.

Obviously you are much more patient than me! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Today marks 10 weeks since my last run.  I still didn't run today, but I sent Doone out on a 20 miler this morning, so that has to count for something, right?

20 minutes stair speed intervals switching from a fast walking speed to max speed which is a slow run up the stairs every 1:20.  No leg discomfort.  If it still feels good the rest of the weekend I'll try a short run next week.  If I'm going to do the 1/2 at Pocatello in 4 weeks I've gotta get in a few miles before then. 

Comments
From fly on the Wall on Sat, Aug 07, 2010 at 13:56:24 from 166.70.192.189

10 weeks down and hopefully only a few more days to go before we can welcome you back to the land of the living!

From Kathie on Sat, Aug 07, 2010 at 14:06:11 from 63.248.105.188

Oh I bet it was hard to send her out without her coach!

Here is to hoping you are running again soon!

From Teena Marie on Sat, Aug 07, 2010 at 18:18:32 from 174.52.45.85

:) :) :)

I am so so so excited to see what next week brings!!! :) :) :)

From Smooth on Sun, Aug 08, 2010 at 01:52:21 from 174.23.203.161

The excitement and anticipation of your first run is killing me!!! :)

Your patience and dedication is gonna pay off!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I RAN TODAY!!!

After much contemplation on the best way to run with the least impact on my tibia, I decided to run on the big grass field at Rotary Park, barefoot.  I was excited when it was time to get up this morning.  I got dressed, minus shoes and socks and drove to the park.  I took off running at a very conservative pace and tried to concetrate on form and landing lightly.  First sign of any pain and I was going to stop.  I was able to do a full mile with no pain and decided not to press my luck.

1 mile 8:30

It was great to run again.  I think going barefoot was a good call.  Hopefully my leg will continue feeling good today and tomorrow and then I'll try another easy run on Wednesday.

BareFoot Miles: 1.00
Comments
From Teena Marie on Mon, Aug 09, 2010 at 12:15:40 from 174.52.45.85

:) :) :) :) :) :)

:) :) :) :) :) :) :)

:) :) :) :) :) :)

:) :) :) :) :) :) :)

:) :) :) :) :) :)

:) :) :) :) :) :) :)

:) :) :) :) :) :)

:) :) :) :) :) :) :)

I AM SO SO SO SO SO HAPPY FOR YOU!!!!!

From DonGardinero on Mon, Aug 09, 2010 at 12:16:57 from 75.162.184.216

Congrtulations. That's awesome!!!

From Smooth on Mon, Aug 09, 2010 at 12:45:32 from 174.23.203.161

YAY!!! HOORAY!!!! HAPPY DAY!!!!

:):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):):)

I can picture you running happily barefoot on the cool grass caressing your feet!

SO SO SO HAPPY FOR YOU!!!!

Doing a joyful dance for you!!!!

From Andy on Mon, Aug 09, 2010 at 15:22:37 from 199.190.170.24

Very happy for you. There are some people that I would advise to proceed with caution but you are not one of them because I know you will not push beyond what your body will tolerate.

From timp on Mon, Aug 09, 2010 at 19:08:55 from 136.182.2.26

hurrah!

From Tom Slick on Tue, Aug 10, 2010 at 15:18:10 from 168.179.157.36

Let the pain be your friend! Feel the pain and let it guide you to a safe return.

Rhett, Feel the force, let the force be your guide!!!

From fly on the Wall on Tue, Aug 10, 2010 at 17:49:16 from 204.113.19.47

"Yeee Hawww!"

From Kathie on Tue, Aug 10, 2010 at 19:37:09 from 63.248.105.188

So Happy!!!! How did I miss this post? I am so glad you are running again!

Ditto all the smiles on Teena's post plus one!

From Doone on Wed, Aug 11, 2010 at 14:11:47 from 74.36.34.151

YIPPEE!!!SKIPPEE!!! You are awesome and I am so proud of you for taking care of yourself the last couple of months. Now the only question is how quickly it will take you to get faster than me? A week? two? I love you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core

Full Body Weights

10 minutes stationary bike

I think my leg feels ok today after my short run yesterday.  There is definitely no pain with walking or lifting weights.  When I was sleeping last night, I kind of felt this tiny littly achey feeling in it, but I'm thinking that is to be expected since I did have a crack in my bone.  I think I'm just overly sensitive to any discomfort in my tibia since I'm afraid to reinjure it.

Comments
From Kelli on Tue, Aug 10, 2010 at 13:09:30 from 71.219.102.155

Yeah for the one mile run yesterday with no pain!! I do think you are right, when a runner is injured (or coming off of an injury) they are really sensitive to that area and everything seems exaggerated. At least that is the case with me, I tend to FREAK!

Good luck with a little run again tomorrow (I assume it is still on) and have a fabulous day.

From Smooth on Tue, Aug 10, 2010 at 13:10:59 from 174.23.203.161

The key word is *tiny little*...yep, it's normal to be sensitive to the previously injured area. I trust that it is healed. Keep up the good work.

Still waiting for the BUFF Rhett pix! :)

From DonGardinero on Tue, Aug 10, 2010 at 14:53:35 from 75.162.178.87

You are being very smart. It will take some time for the bone to strengthen up.

From Teena Marie on Tue, Aug 10, 2010 at 14:55:55 from 174.52.45.85

I remember after my stress fracture I felt every little thing and panicked. Totally normal!!! :) :) :)

You know you're a stud! :) :) :)

From Rhett on Tue, Aug 10, 2010 at 16:32:45 from 74.32.211.152

Thanks everyone for helping keep from freaking out about a little twinge in my leg.

Kelli, yes I plan on another short run tomorrwo.

Smooth, Doone keeps threatening to post a pic of me. She says you guys wouldn't believe what non-skinny runner Rhett looks like. I'm not posting one of myself, so you'll have to convince her to do it if it's going to be done.

I do weigh almost a full 20 pounds more than I did at Boston. Yikes, that's going to slow me down.

From Smooth on Tue, Aug 10, 2010 at 16:39:58 from 174.23.203.161

Doone is right! We can only imagine what non-skinny-runner-Rhett looks like! :)

K, we'll pester Doone...don't want her to be the only beneficiary of the ripped Rhett!

From Kathie on Tue, Aug 10, 2010 at 19:40:04 from 63.248.105.188

Funny Stuff! 20 pounds of muscle on you would not be all bad right?

From Maynard on Wed, Aug 11, 2010 at 00:30:06 from 71.213.44.67

I've been very anxious on the three short and easy runs I've done this week and last. And you're right--every little twinge sets off an alarm and I start thinking, "Aw, crap! I should have waited another couple of weeks!" Go slow and don't put any pressure on yourself.

From Teena Marie on Wed, Aug 11, 2010 at 13:02:15 from 174.52.45.85

So ... how did it go today?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

1.5 fun, wonderful, happy, easy, barefoot miles in the grass at the park. I let myself run a little bit today since my leg felt great.

1.5 miles, AP 7:51

BareFoot Miles: 1.50
Comments
From timp on Wed, Aug 11, 2010 at 14:42:54 from 136.182.2.26

good news !

From Smooth on Wed, Aug 11, 2010 at 15:28:21 from 174.23.203.161

YAY! That's 40 seconds faster and 0.5 mi farther than Tue. But we're not counting...just a fun observation! Heading in the right direction, Rhett! SO HAPPY for you!

I think I'll run barefoot on the grass sometime this week to celebrate and feel your joy!

From Teena Marie on Wed, Aug 11, 2010 at 18:11:12 from 174.52.45.85

:) :) :)

I am so glad that you are running! :) :) :)

From Tom Slick on Thu, Aug 12, 2010 at 10:54:23 from 168.179.157.36

Running barefoot in the park, how does it get any better than that?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I decided to try out the Vibram FFs today at the gym on the TM. My plan was to run 4 miles at Doone's mp (8:35) at 2% incline. Near the end of the second mile one of the seams on my VFFs started rubbing my foot wrong, so I decided that was a sign to call it a day. I hopped on the stationary bike and road for 30 more minutes.

I won't run tomorrow and then Satruday I plan on meeting up with Doone for the end of her 22 miler. I'm just trying to decide how far I should run with her.

Vibram 5 Fingers Miles: 2.00
Comments
From Burt on Thu, Aug 12, 2010 at 13:46:47 from 206.19.214.144

Maybe run about 50 yds with her. Let her know you care.

From Kelli on Thu, Aug 12, 2010 at 16:06:52 from 71.219.102.155

I think you are ready for three....you have done 1, you did 2 (and maybe could have done more had you had on shoes), so give three a try (or more). I bet Doone is so excited to have some company! Bring her a big ole popsicle.

Glad to hear all is feeling good.

From Tom Slick on Thu, Aug 12, 2010 at 17:11:04 from 168.179.157.36

You better be careful and not push yourself back into any great distance any too fast or your going to force yourself into a renewed injury! Just drive out there and keep her supplied with hydration...she will really love you for that!

From Smooth on Thu, Aug 12, 2010 at 17:15:43 from 174.23.203.161

I think you should run the last handful of miles with her while she eats the big ole Popsicle you bring! I like Kelli's idea!

From Teena Marie on Thu, Aug 12, 2010 at 19:01:52 from 174.52.45.85

I'm just excited for you two to run together again!!

I completely trust that this has been tough enough on you that you won't even be tempted to do anything stupid.

:) :) :)

(It's going to be so much fun for you both!!!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core

Full body weights

 

I think I'll run the last 7 miles with Doone tomorrow. It should be a nice slow pace at the end of her 22 miler. She is doing amazing with her running. This will be her last really long run.

Comments
From DonGardinero on Fri, Aug 13, 2010 at 13:56:43 from 75.162.174.75

Good luck with those 7 miles.

From Tom Slick on Sat, Aug 14, 2010 at 18:50:31 from 69.171.174.156

Don't get to itchy to quickly....we know how you are!!!!! Glad to see you running, but we would like to see your running for the long run, ya know what I mean?

From Smooth on Sat, Aug 14, 2010 at 23:06:18 from 174.23.203.161

CONGRATS on running the last 7 of Doone's epic 22 miler with her! I am so happy for you two!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

I met up with Doone at the end of her 22 miler a little later in the run than I thought, because she added a little detour into her run before our meet up point, so I did the last 6.4 miles with her.   It was fun running with my sweetie again.  I am amazed at the improvement she has made over the last couple months.  She must have a good coach. : )  She really is a natural runner, she just never knew it until she started doing it.  She has a very natural gait and the ability to just keep going even when she's tired.  I am planning on running the second half of Pocatello with her.  I just hope I can keep up with her.

My leg did not bother me at all when I ran and  does not hurt now the day after the run to walk around on.  I am not 100% though.  I am a bit concerned, because my leg is tender to the touch still at the point of the area where the stress fracture was.  Hopefully it isn't anything bad.  I will have to remain very conservative, so  I will keep my runs short and slow for a while still.

6.4 miles  AP 10:03 

Addistar Ride2 Miles: 6.40
Comments
From Smooth on Sun, Aug 15, 2010 at 16:54:27 from 174.23.203.161

YAY NO PAIN running 6+ on the pavement!!

Yes, Doone is a natural runner...takes a GREAT coach to recognize one!

I am glad you had fun running together. You will have even greater joy running with her the last 1/2 at Pokey! Keep playing it safe! The tenderness is a good reminder! Have a wonderful week!

From MarcE on Sun, Aug 15, 2010 at 21:43:14 from 204.16.82.120

You are an awesome coach. Glad to hear the run was pain free. (Don't tell Doone, but I have a feeling she'll BQ on her first try)

From Kathie on Mon, Aug 16, 2010 at 11:32:33 from 63.248.105.188

So happy to hear you are running again!

Doone is going to do so well, I wouldn't spread the natural runner thing around you should take all the credit as her coach!

From timp on Mon, Aug 16, 2010 at 14:55:22 from 129.188.33.26

so far so good, Rhett - great news!

From Teena Marie on Mon, Aug 16, 2010 at 19:20:24 from 174.52.45.85

So fun to run with your adorable wife!

Be careful!

From Doone on Mon, Aug 16, 2010 at 22:54:26 from 74.36.34.151

Ah, you are so sweet! I appreciate the compliment coach! My true dilemma comes after I finally finish my first marathon - do I take all the credit? or do I let my coach glory in the moment as well? I am going to make my decision after I see what time I get myself on race day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I've had a bit of a sinus cold the past few days, so unlike diehard Teena, I took yesterday off and today I just did some abs and core work at home.  Hopefully I'll be feeling more like working out tomorrow.  The bright side of taking a few days off is that my leg is hardly tender to the touch any more.  I have to push fairly hard on the SF sight to feel any discomfort.

Doone has the same sinus cold, but since she is in training, I sent her to the gym this morning for some mp miles.  Ahh, the relaxation of not training for anything.  I think I may have to make this an annual summer event... not being injured, but just taking time off of the normal grind.  I've enjoyed it so much, I've decided I will no longer be running any fall marathons, not even SGM.

Comments
From timp on Tue, Aug 17, 2010 at 12:39:58 from 136.182.2.26

I hope you feel better soon.

Given the injury you are overcoming I think that's a good idea skip any fall marathons this year. There are certainly plenty of miles to be had training for other distances.

From Andy on Tue, Aug 17, 2010 at 12:52:00 from 199.190.170.24

Whatever. See you in St. George in October 2011.

From Smooth on Tue, Aug 17, 2010 at 13:35:06 from 174.23.203.161

Such a good attitude even when sick! Somehow I have a hard time believing that you won't be training for Fall marathons!

Take care of that head cold!

Doone is such a great runner...and very responsive too! I can't believe you sent her to the gym to do tempo run with a sinus cold! I guess she's running for you too, eh?

Can't wait to see you two in 3 weeks!

From Kelli on Tue, Aug 17, 2010 at 15:46:10 from 71.219.102.155

It has got to be hard to train for a fall marathon in AZ, so I understand that!!! I always feel better in the spring myself.

Hope you two get feeling better.

From DonGardinero on Tue, Aug 17, 2010 at 17:39:00 from 75.162.190.215

Hey Rhett...Funny you should mention not running anymore fall marathons. I was just thinking the exact same thing a couple of days ago. I am finding it too difficult to train during the summer while the kids are out of school. I might have to stick to winter and spring marathons. But who know, I will probably end up doing St. George every year. My plans are constantly changing. I have already changed my plans for next year.

From Teena Marie on Tue, Aug 17, 2010 at 19:20:09 from 174.52.45.85

I think the word you meant to use in relation to me is "foolish".

No fall marathons? Hmmm ... we'll see how long that lasts! :)

My stinkin' sinus cold lasted stinkin' over a week before it went into these stinkin' stupid root canals and blew my whole stinkin' face up!!! Then the endodontist had to spend a whole stinkin' two hours trying to clean the whole stinkin' mess up.

(I'm a little upset.)

What I am trying to say is: SMART BOY to rest! Now take care of your adorable Doone!!!! :) :) :)

From Rhett on Tue, Aug 17, 2010 at 22:53:15 from 74.36.34.151

Well Teena, that stinks.

From Burt on Wed, Aug 18, 2010 at 13:40:37 from 206.19.214.144

LOL @ Andy.

From RivertonPaul on Thu, Aug 19, 2010 at 16:16:03 from 67.42.27.114

Rhett, it is not April first. What's the deal.

From Rhett on Thu, Aug 19, 2010 at 18:17:26 from 74.41.249.102

No deal Paul. It is just so blasted hot here in the summer and I really have enjoyed the break from training for a race. I think I'll just do maintainance in the summers from now on and then ramp up for winter and spring marathons.

From Burt on Thu, Aug 19, 2010 at 23:05:25 from 68.225.214.248

What marathons are there in the spring and fall?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had just enough time to go to the gym during lunch and sneak in 20 minutes of exercise.  With such a short amount of time available, I decided I needed to go intense, but I can't run fast enough for an intense workout because of my SF.  I decided the most intense thing I could do was speed work on the stair machine. 

20 minutes stair speed intervals.  Felt good to get the lungs burning even if it was quick.

Comments
From Smooth on Wed, Aug 18, 2010 at 16:36:34 from 174.23.203.161

Your 20 minutes of lungs burning speed work on the stair machine does more for fitness than my 60 min of slogging! GOOD JOB!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core

Full body weights

30 minutes elliptical

Pretty non-eventful.

Comments
From Teena Marie on Thu, Aug 19, 2010 at 15:27:34 from 174.52.45.85

Yet, pretty cool!!! :)

From Smooth on Thu, Aug 19, 2010 at 20:18:36 from 174.23.203.161

Non-eventful? Doone didn't try her paparazzi antic at the gym? DANG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 miles barefoot in the grass.

Good luck to all the PCM runners.  Have fun!!!!!!

BareFoot Miles: 2.00
Comments
From Kathie on Fri, Aug 20, 2010 at 12:29:55 from 63.248.105.188

Nice miles in the grass. Did you feel like a kid again?

From timp on Fri, Aug 20, 2010 at 12:33:22 from 136.182.2.25

nice!

From Rhett on Fri, Aug 20, 2010 at 14:37:50 from 74.32.211.152

Yep Kathie, it really does make me feel like a kid to run barefoot in the wet grass.

Thanks Tim, I wish I could say my leg was 100%, but it was a bit sore near the end of the run so I stopped at 2 miles instead of doing the 3rd I'd planned.

From timp on Fri, Aug 20, 2010 at 14:40:00 from 136.182.2.25

sorry to hear it is hurting a bit -

From RivertonPaul on Fri, Aug 20, 2010 at 15:12:49 from 67.42.27.114

Glad you are running again.

From Teena Marie on Fri, Aug 20, 2010 at 15:30:29 from 75.169.254.20

It's great to see you log some miles. :)

From Smooth on Mon, Aug 23, 2010 at 13:21:40 from 174.23.203.161

Of all my running friends Larry has met. He agrees with me that you have a child-like joy that radiates and not just in running but in your countenance! It is easy for me to picture you running barefoot! Keep my fingers cross that your leg is completely healed and no more pain in your runs! Have a great week! I'm counting the days before I'll see you and Doone! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

TM 2% incline 7.0 mph (Doone's mp) during lunch

3 miles AP 8:34

I'm trying to get a feel for Doone's mp so I can do my job of pacing her in for the last half of Pocatello.  If all else fails, I'll just look at my Garmin.  I sure hope I can keep that pace up for 13 miles with as little running as I've done lately.

Addistar Ride2 Miles: 3.00
Comments
From Smooth on Mon, Aug 23, 2010 at 16:33:06 from 174.23.203.161

What a sweet coach! No worries! I am sure you will be able to keep that pace for 13 miles with Doone! Can hardly wait to see you!

From DonGardinero on Mon, Aug 23, 2010 at 17:50:05 from 75.162.160.32

How's the leg feeling?

From timp on Tue, Aug 24, 2010 at 10:04:52 from 136.182.2.25

yeah - how did the leg feel after that?

From Rhett on Tue, Aug 24, 2010 at 12:18:52 from 74.32.211.152

My leg does not hurt a lick as long as I don't touch it. I talked to my BIL who is an athletic trainer (now for BYU, no longer at Univ. of Georgia). He says as long as it doesn't hurt while running that I can keep going as long as I am very careful not to push too hard.

From DonGardinero on Tue, Aug 24, 2010 at 12:22:23 from 75.162.99.197

Cool. That's great news!!!

From Smooth on Tue, Aug 24, 2010 at 14:22:46 from 174.23.203.161

You probably already know that...what your BIL said...and already proceed with caution!

An injured site will feel tender for quite some time. Depending on if there's soft tissue damage with the stress fracture; the nerve and scar tissues around the area can be sensitive to touch!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Full body weights

Abs and Core

30 minutes stationary bike

Comments
From RivertonPaul on Tue, Aug 24, 2010 at 16:22:01 from 67.42.27.114

Dang you and your abs and core!

From Teena Marie on Tue, Aug 24, 2010 at 17:12:36 from 174.52.45.85

Very nice!!

Love your running Doone's mp pace yesterday. That is going to be a memory that you two will share forever!!! It is going to be AWESOME!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Same run as Monday.  3 miles on TM at 2% incline 7.0 mph

Unfortunately my leg hurt today.  Around the 1.5 mile mark I thought about calling it a day, but decided to finish that mile.  By the time I hit 2 miles, it was feeling significantly better so I decided to finish the 3rd.  It feels perfectly fine walking around on it now. 

Doone and I are going to CA for her 20 year HS reunion.  I can't believe she is that old!!! : )  We plan on doing a 10 mile easy run together while we are there since the weather will be so much cooler even in the afternoon there than it is here in the morning.  After that run I will make my final decision if I will run the 1/2 at Pocatello.

Addistar Ride2 Miles: 3.00
Comments
From Smooth on Wed, Aug 25, 2010 at 13:20:24 from 174.23.203.161

sorry your leg hurt mid run! Keeping my finders crossed that you will have a pain free run in CA!

Have fun w/ the reunion and enjoy the Cal. Weather!

No, Doone is not that old! Bet the people at the hs reunion will goo goo gaga over her youthful look and beauty!

From Doone on Wed, Aug 25, 2010 at 18:52:24 from 74.36.34.151

Who are you calling old????? I am 20 years wiser (not older) from when I left High School! Crazu but true. I look forward to the weekend. Thanks for being the best date ever.

From Burt on Wed, Aug 25, 2010 at 23:45:48 from 68.225.214.248

So, will I be old in two years?

From RivertonPaul on Thu, Aug 26, 2010 at 11:54:42 from 67.42.27.114

Careful with the leg. You work too hard and have been so patient for a set back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day.

I spent the morning doing spiritual exercises being the priesthood representative at the 2 early morning seminary classes from 5:45 to 7:45.  My leg needed a break anyways.

Comments
From RivertonPaul on Thu, Aug 26, 2010 at 12:43:47 from 67.42.27.114

Good thing you didn't report falling asleep. :)

From Smooth on Thu, Aug 26, 2010 at 15:19:12 from 174.23.203.161

LOVE your spiritual exercises! :)

Paul ~ You're too funny! :D

From Kelli on Thu, Aug 26, 2010 at 18:42:56 from 71.219.102.155

Yeah for your spiritualness, you shall be rewarded (hopefully with a good leg).

Have fun in California (she DOES NOT look that old). Hope the 10 miler goes well. Enjoy the cooler temps no matter what you do.

From Tom Slick on Thu, Aug 26, 2010 at 19:49:36 from 69.171.174.253

Good idea to cover all the bases when your on the mend. Say one for me while your at it.

From Teena Marie on Fri, Aug 27, 2010 at 15:21:17 from 174.52.45.85

:)Have a great time with your girl!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Doone and I arrived at our hotel in Arcadia around 3:30pm and the weather was gorgeous, mid to low 70s.  We checked in, then headed out for a run.  We ran around San Anita Park a few times for a total of 10 miles, AP 9:55.  It was nice and easy and fun to run with my hot little wife.  My leg was a bit sore from the start, but never got any worse as the run went on.  Today it doesn't seem any worse than it was before the run, so it looks like I'll be trying to pace Doone for the second half of Pocatello.  That was the farthest I've run since May.  I sure I hope I can sustain Doone's goal mp (8:36) for half a marathon.  

After our run we showered up and headed to her 20 year HS reunion in Glendora.  We had a fun night. 

Addistar Ride2 Miles: 10.00
Comments
From Smooth on Sun, Aug 29, 2010 at 18:36:12 from 174.23.218.17

YAY!!! That is GREAT news!!! I am so happy and excited for you two! I am certain the magic of your sweetheart's debut marathon will sustain you both with joy and success,,,the LOVE alone will empower you! Have a wonderful week. I can't wait to see you! Just got news that Teena has decided to run Pokey...so HUGE FUN awaits us! :)

From Rhett on Sun, Aug 29, 2010 at 18:42:58 from 184.10.153.95

Smooth, Doone and I are both excited to see you and Larry and Teena and Ryan (is he going?) and anyone else who will be there. Doone is already having the pre marathon dreams. I think she's pretty excited to get this thing done.

From Teena Marie on Sun, Aug 29, 2010 at 18:46:31 from 174.52.45.85

10 miles!!! AWESOME!!!! :)

Can't wait to see you guys this weekend. Sadly, Ry is not coming. :(

Doone is going to do so well. Glad she is already getting the jitters!!! That's part of the fun!!! :) :) :)

From RivertonPaul on Sun, Aug 29, 2010 at 21:48:37 from 97.37.75.106

Extremely awesome. (I shouldn't admit I'm posting this during stake priesthood meeting, but I am awake.)

From Rhett on Sun, Aug 29, 2010 at 22:59:55 from 184.10.153.95

At least you were at stake priesthood meeting. : )

From fly on the Wall on Mon, Aug 30, 2010 at 10:33:15 from 204.113.19.47

Woo Hooo. 10 is great.

How is it that I had no clue that you and your "hot little wife" are from the evil southland? My own mother lives in Diamond Bar. But I didn't live in there very long, my high school reunion was in Costa Mesa.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliiptical

I figure I better do a serious taper from my intense training I did for this Saturday's half marathon.  After all I did run a whopping 28.9 miles over the last 3+ months in preparation, 10 of which I did 2 days ago.  I therefore have decided not to run the rest of this week in hopes that my leg will be ready to go 13.1 on Saturday.   

Comments
From Smooth on Mon, Aug 30, 2010 at 22:56:25 from 174.23.218.17

Good decision! Kathie's decided to run the Pokey half! Everything is set! We are soooo excited for Doone!

From Rhett on Mon, Aug 30, 2010 at 22:59:15 from 184.10.153.95

Smooth.

Cool. Doone tried to call you today, but I guess the # I have for you is no longer correct. She is trying to get things organized for dinner Friday night. May you could PM your # to her or I. I'm so excited to see everyone. I really have missed running.

From Teena Marie on Mon, Aug 30, 2010 at 23:00:10 from 174.52.45.85

Nice job!

How does the leg feel today?

From Rhett on Mon, Aug 30, 2010 at 23:02:26 from 184.10.153.95

Hi Teena, my leg is kind of bugging me today, but it should feel better by Sat as long a I don't run between now and then. How are your legs doing since your speedy victory at PCM?

From Teena Marie on Mon, Aug 30, 2010 at 23:04:36 from 174.52.45.85

I am doing great.

PLEASE be careful. PLEASE PLEASE PLEASE.

I just PM'd Doone with my, Smooth's, and Kathie's cell numbers! :)

From Smooth on Mon, Aug 30, 2010 at 23:07:25 from 174.23.218.17

Teena's so on the ball. I just PM my and Larry's number. Between all these numbers we should have no problem connecting on Friday.

See you in 4 days! :)

From Kathie on Tue, Aug 31, 2010 at 09:50:19 from 63.248.105.188

Can't wait to see you this weekend...I think I am more excited for Doone than I ever have been for one of my races!

From Rhett on Tue, Aug 31, 2010 at 13:13:01 from 74.32.211.152

Kathie, I'm excited that you decided to run. This is going to be so much fun!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body weights

Abs and core

10 minutes stationary bike

My leg feels better this morning than it did last night.  I had been using my KT tape the past few days on it until yesterday and then I put it back on last night.  It really helps it feel better, which makes me wonder if the pain I'm getting is from soft tissue damage around the stress fracture, not the stress fracture itself.  I'd be good with that.  I really don't want any more bone issues.  It takes way too long to heal.

Comments
From Teena Marie on Tue, Aug 31, 2010 at 14:25:05 from 174.52.45.85

Here's my take on why the KT tape makes it feel better:

The tape acts kind of like an extra piece of fascia. In other words, the tape makes it harder for the muscles to pull away from the bone.

My guess is that when you exercise and your post tib lengthens and shorts it pulls on your tibia stressing it and causing pain. The tape is securing it there so that it doesn't tug on the bone.

Hopefully you don't have soft tissue damage in addition to stress fracture, and it's just the tugging and pulling on that bone that is causing the discomfort. Minimize it and you minimize the stress hence minimize the pain.

That's just my 2 cents. BUT, as always, I could TOTALLY be wrong. :) :) :)

Getting excited to party with you, Doone, Smooth and Kathie!!! :)

From Rhett on Tue, Aug 31, 2010 at 14:37:50 from 74.32.211.152

Thanks Teena, I was hoping you'd throw your 2 cents in there. You know a lot more about that stuff than I do.

I really just wish it would stop hurting completely and I could get back to my normal running.

From Teena Marie on Tue, Aug 31, 2010 at 14:47:47 from 174.52.45.85

You are definitely on your way! Hang in there. I am assuming you still believe that this injury was so worth your Boston Lovefest! :) :) :)

Definitely keep taping.

When I had my pelvis stress fracture it was the muscles continually tugging on the bone that caused it to take so long to heal. It was a very hard area to tape. ;)

So really, keep taping! Make those muscle fibers fuse like they have never fused before! :) :) :)

From Smooth on Tue, Aug 31, 2010 at 14:59:49 from 174.23.218.17

Interesting observation! If the taping helps, definitely keep using them.

From Kathie on Tue, Aug 31, 2010 at 15:19:11 from 63.248.105.188

Less pain=good, there is my 2 cents!

From Tom Slick on Tue, Aug 31, 2010 at 15:23:06 from 69.171.174.214

Don't forget to RICE it!!!

From RivertonPaul on Wed, Sep 01, 2010 at 12:03:10 from 67.42.27.114

Stay healthy.

From DonGardinero on Fri, Sep 03, 2010 at 13:04:00 from 75.162.178.108

Rhett....Are you running the half or just the last half of the marathon? Either way, good luck and stay healthy

Race: Pocatello Half Marathon (13.1 Miles) 02:12:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

Officially I ran the Pocatello Half Marathon.  I don't even know what my time was though.  After the start of the half, I crossed the timing mat and walked out to the road where the marathoners were coming by.  Larry (Smooth's amazing husband) was there and I chatted with him for about 8 minutes when Doone came running by.  Off I went.  I asked Doone how she was doing and could tell she was working a bit hard to keep that pace up for the rest of the race, so I didn't push her, just tried to remain positive.

The first few miles my leg was a bit sore, but then I had no more pain for the rest of the race.  Teena helped my KT tape it up the night before.  She's good.  She's going to be the best PT ever.  You guys who live close to her and will be able to use her sevices are lucky. 

Anyways it was a beautiful day for a run.  I had lots of fun and my leg doesn't seem any worse for having done it.  I think I'm going to take it really easy for another month and hope that I can put this injury completely behind me. 

It was so much fun to see Smooth, Larry, Teena, and Kathie the night before the race and after the race.  You all are awesome!  Congrats on your great races.  I hope to see you all soon.

Addistar Ride2 Miles: 13.10
Comments
From timp on Tue, Sep 07, 2010 at 13:20:55 from 129.188.33.26

so glad you got to run in with Doone - that is very cool

From Smooth on Tue, Sep 07, 2010 at 13:22:50 from 174.23.160.38

Rhett ~ It was sooooo fun to see you and Doone! I forgot to mention how buff you looked! :) You're a WONDERFUL support to Doone and AWESOME coach! I can see how you two are perfect for each other. Larry kept commenting what a wonderful couple you are! He told me about you crossing the start mat and stood to wait for Doone! We both chuckled!

What a great Cougar fan too to drive down for the game and back up to Idaho! GO COUGARS!!!!

From Teena Marie on Tue, Sep 07, 2010 at 23:48:17 from 174.52.45.85

The BEST part of my first marathon was running it with Ry. I am certain that Doone feels the same about her first and running with you! YOU TWO ARE AMAZING!!! I count myself very lucky to be your friend. I just love you both so much.

How is your leg feeling today?

From Rhett on Wed, Sep 08, 2010 at 13:50:39 from 74.41.249.102

Tim- yep it was way cool to run with my sweetie in her first marathon. I just wish I could have run the whole thing with her.

Smooth- it was a blast seeing you all. I told Larry that he needs to get his own "Super Marathon Spectator" shirt. He has to be the best and most supportive marathon supporter out there. The BYU game was a blast. Chase loved it especially with the Cougs winning. Go Cougs!

Teena- Yep getting to run with Doone was amazing. I never thought that would ever happen. My leg feels amazing today. This is the first time in 4 months it doesn't even seem tender to the touch. You worked some magic on my leg. Thanks.

From Burt on Wed, Sep 08, 2010 at 19:11:30 from 206.19.214.144

I hope you told Teena about that highly contagious foot fungus of yours.

From MarcE on Wed, Sep 08, 2010 at 21:53:00 from 204.16.82.120

Way to go Rhett! So cool to be there for your lovely wife -- both during her training and the last 13.1 miles of her first marathon! I hope they took lots of pictures..they'll be priceless! Congrats to you, and to Doone!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Full body weights

Abs and core

10 minutes stationary bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes stationary bike

20 minutes elliptical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core

Full body weights

 

It's been a busy week getting back from my mini vacation in Pocatello.  My leg feels better than it has in a long time, although last night at soccer practice I ran a bit setting up cones for drills and it still hurt some to run.  I was so hoping that I would be able to run without any pain since the bone is almost pain free to the touch since Teena taped it up.

Comments
From timp on Fri, Sep 10, 2010 at 12:10:07 from 136.182.2.25

it is such a tough call when to say it is ready to go

From RivertonPaul on Fri, Sep 10, 2010 at 13:16:09 from 67.42.27.114

Way to go, coach!

From Smooth on Fri, Sep 10, 2010 at 19:00:49 from 174.23.160.38

Keep taping and xtrain. You're there! You'll be running just in time with the change of cooler temp!

From Teena Marie on Fri, Sep 10, 2010 at 21:33:31 from 174.52.45.85

Just continue being smart! :)

From Tom Slick on Sat, Sep 11, 2010 at 17:33:50 from 69.171.174.252

So how are those legs going to act on October 2nd?????

From Kathie on Mon, Sep 13, 2010 at 13:08:46 from 63.248.105.188

You have plenty of time until your next race, cross train and heal! Boston is your next race right?

From Rhett on Mon, Sep 13, 2010 at 16:27:47 from 184.10.154.226

Tom, I'll be kicking back getting ready for my trip to Orlando Oct. 2. I didn't get drawn for SGM this year, and my leg wouldn't be ready for it anyways.

Kathie, yes. My next marathon will be Boston, but I don't think I will race it. I'm going to try and PR Utah Valley next year. That will be my next fast marathon. Lots of time to heal.

From DonGardinero on Tue, Sep 14, 2010 at 00:51:40 from 152.216.7.5

How's the ol' leg feeling now that a few days have passed?

From Rhett on Tue, Sep 14, 2010 at 14:47:24 from 184.10.154.226

Dale, my leg really feels pretty good. I have to press pretty hard on my leg to feel the tender spot and I am having no pain with walking even down stairs. That is a first in a long time. I jogged a tiny bit at soccer practice last night, just picking up cones and it felt a lot better than it did last week as practice, but still some discomfort. I bet your sorrry you asked. I should have just put "Fine".

From DonGardinero on Wed, Sep 15, 2010 at 12:21:34 from 75.162.170.167

Glad to hear it's feeling better. You have been very patient

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Soccer practice,  not much exercise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core

Full body weigths

20 minutes stationary bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes elliptical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core

Full body weights

10 minutes stationary bike

This is the first week my leg has felt completely normal in over 4 months!!!!  I haven't tried running on it this week, but I have not even felt a little twinge in my leg this week, not touching it, not going down stairs, not anything!  I am very excited that I may have finally turned the corner on this.  My plan is to wait until after our family trip to Orlando which is the first full week of October and then try some easy running.  Until then, I'll just stick with the cross training.

Comments
From RivertonPaul on Fri, Sep 17, 2010 at 12:28:39 from 67.42.27.114

I agree that it is wise to play it safe, even if it is not as much fun.

From Andy on Fri, Sep 17, 2010 at 12:33:28 from 159.212.71.25

You have been very patient and diligent with your cross training. My legs haven't felt completely normal for 7 years.

From DonGardinero on Fri, Sep 17, 2010 at 12:38:53 from 75.162.101.24

That's great news, Rhett!!! You could be the spokesperson for injury recovery.

From Teena Marie on Fri, Sep 17, 2010 at 14:48:31 from 174.52.45.85

I am so happy for you, and so incredibly impressed with your patience and diligence.

You rock! :)

From timp on Fri, Sep 17, 2010 at 14:53:51 from 136.182.2.26

great news!

From MarcE on Sun, Sep 19, 2010 at 18:36:15 from 204.16.82.120

Happy for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

20 minutes stair speed intervals-  felt great to work the cardio system hard

10 minutes elliptical

Comments
From Mack on Mon, Sep 20, 2010 at 17:57:32 from 71.111.186.66

Nice job Rhett. Were you pressed for time or do you keep it to 30 minutes to help with your recovery? I haven't read your blog in a while, but it seems like you used to always go for around 60 minutes or so.

From Rhett on Mon, Sep 20, 2010 at 18:52:30 from 184.10.154.226

Hey Mack, great to have you back blogging. You must have been real busy lately. I'm still recovering from the stress fracture and I worked out during lunch today so I only had 30 minutes.

From Mack on Mon, Sep 20, 2010 at 19:12:52 from 71.111.186.66

It's good to be back blogging again. I've missed keeping up with everyone's happenings.

I work out at lunch quite often so I know what you mean about the time squeeze.

Hope the stress fracture heals fast for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core

Full body weights

I worked extra hard today on the weights.  I figure I should get really serious about the weights for the next 6 weeks since Doone and I are heading to Belize in November.  I lifted hard enough today that by the time I was done I was completely wiped out.  It felt terrible, but in a good way.

Comments
From Kathie on Tue, Sep 21, 2010 at 13:38:52 from 63.248.105.188

Only a runner would understand feeling terrible in a good way, good for you!

From Mack on Tue, Sep 21, 2010 at 14:11:44 from 71.111.186.66

Nice job Rhett. Gotta love those killer weight workouts. For me they always feel best about two days later when I feel some of the increased growth.

From DonGardinero on Tue, Sep 21, 2010 at 14:27:09 from 75.162.99.175

Rhett...Sounds like a great workout. I'm going to start hitting the weights again in a couple of weeks.

From Huans32 on Tue, Sep 21, 2010 at 19:12:38 from 98.202.0.57

Awesome job man. When you get back to running your going to be lean and mean.:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I got my fat butt out of bed earkt at 5 am this morning for the first time in a few months.  It's time to get my body ready to start running again.

10 minutes elliptical warm up

20 minutes stair speed intervals

45 minutes doing a mixture of plyometrics, jump roping, medicine ball exercises, swiss ball exercises and some core exercises. 

Whew! it felt great to really work my body hard.  I miss starting my day with a really good hard work out.

Comments
From Smooth on Wed, Sep 22, 2010 at 18:47:22 from 67.41.235.104

I highly doubt you have any fat in your b---! :D

WAY to start the day with a good hard work out. WOW! VERY early and VERY awesome!

From Burt on Wed, Sep 22, 2010 at 19:03:00 from 206.19.214.144

Butt Smooth. The word is butt.

From Huans32 on Thu, Sep 23, 2010 at 07:24:09 from 98.202.0.57

Oh your getting closer to running again?? That is great news. Your recovery is looking great.

From timp on Thu, Sep 23, 2010 at 09:34:04 from 136.182.2.26

nice job, Rhett

From RivertonPaul on Thu, Sep 23, 2010 at 12:08:57 from 67.42.27.114

Glad you are feeling it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical.  Worked it hard.  Felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Today is Doone's birthday, so I stayed home from the gym this morning and got the kids ready and took them to school.  I'm going to try and sneak out at lunch for a quick workout.

Comments
From DonGardinero on Fri, Sep 24, 2010 at 13:10:28 from 75.162.191.164

Awesome!!!

From Kathie on Fri, Sep 24, 2010 at 13:40:50 from 63.248.105.188

Happy Birthday to Doone!

From RivertonPaul on Fri, Sep 24, 2010 at 16:41:51 from 67.42.27.114

Happy B-Day to Doone, you great hubby.

From Smooth on Fri, Sep 24, 2010 at 17:43:48 from 67.41.235.104

You are going to spoil Doone big time today, right? Did the kids make breakfast for mommy?

HAVE A FUN weekend!

From Huans32 on Fri, Sep 24, 2010 at 18:44:32 from 98.202.0.57

Have a good time with the wife. Spoil her rotten.:)

From Kelli on Fri, Sep 24, 2010 at 20:34:09 from 71.219.65.246

Such a good husband!!!!

From Teena Marie on Sat, Sep 25, 2010 at 14:47:21 from 174.23.122.157

Very cool!

Hope you spoiled her rotten!!!!

From Mack on Sat, Sep 25, 2010 at 23:49:27 from 71.111.186.66

Nice job Rhett! I think it's good for our spouse's to know that as much as we love running, we love them more.

From fly on the Wall on Mon, Sep 27, 2010 at 10:45:26 from 204.113.19.47

I thought you were going to say, "I'm going to try and sneak out at lunch for a quick "meal" with my wife for her birthday."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes stair speed intervals. 

10 minutes elliptical cool down.

I'm still breathing a little hard from those stair speed intervals I finished an hour ago.

Comments
From Burt on Mon, Sep 27, 2010 at 17:24:57 from 206.19.214.144

Yikes!

From DonGardinero on Mon, Sep 27, 2010 at 19:58:11 from 152.216.7.5

Rhett, I'm not sure what that means, but that happens to me after marathons. I notice myself breathing heavily several hours after I have finished. Let me know if you find anything out.

From Mack on Tue, Sep 28, 2010 at 10:24:40 from 71.111.186.66

Nice workout Rhett!

Probably not the same thing you are experiencing but after a very hard effort in a race, sometimes I feel like I can't take a deep, full breath. Sometimes I feel that way for as long as an hour or so after.

From Rhett on Tue, Sep 28, 2010 at 12:08:58 from 184.10.154.226

Burt, Dale and Mack, it was a bit weird. I had been planning on going a full 40 minutes, but at the 30 minute mark I felt like I was starting to hyperventilate, so I stopped and cooled down with an easy elliptical. I think I may have just pushed my cardio system a bit too hard compared to what I have been doing the past few months. Soon after posting my blog I started to feel normal again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Full body weights and ab work.  I did some lunging exercises that are supposed to be good for runners.  I'm going to have sore buns and quads tomorrow.

Comments
From Mack on Tue, Sep 28, 2010 at 16:46:20 from 71.111.186.66

Nice job hitting the weights. I hope you are sore tomorrow, then you'll know you worked at a high enough intensity today!

From DonGardinero on Tue, Sep 28, 2010 at 19:50:51 from 152.216.7.5

Rhett....Tell me about the exercises. I'd like to know the correct way to strengthen my lower body. Is there a link that shows the exercises?

From Kelli on Tue, Sep 28, 2010 at 22:21:50 from 71.219.65.246

Is it a special kind of lunge??? SHARE.

Here is to minimal soreness. OR, if you are like my husband, I hope your body is in major agony tomorrow so you can feel like you accomplished something.

From Burt on Wed, Sep 29, 2010 at 14:57:23 from 206.19.214.144

Wear your stretchy pants after doing all those lunges.

From Rhett on Wed, Sep 29, 2010 at 17:22:34 from 184.10.154.226

Mack, Yep the back side is sore today, but just enough to let me know I had a good workout yesterday. The quads a just a hint sore.

Dale and Kelli, On RunningTimes.com they have some videos of exercises for runners I was watching, then I went to UTube and searched for some more. I found a few exercises that looked legit and tried them out. I think I'll keep them in my routine for a while.

Burt, is this a reference to Nacho Libre? When ever I do lunges I always think about the episode of Friends where Joey put on all of Chandler's clothes while going comando and starts doing lunges. "Lunging, lunging, lunging" makes me laugh every time.

From Smooth on Wed, Sep 29, 2010 at 17:34:34 from 67.41.235.104

AWESOME soreness !!! Burn baby burn!!!

From DonGardinero on Wed, Sep 29, 2010 at 17:38:46 from 75.162.100.49

Thanks Rhett.

From Kathie on Wed, Sep 29, 2010 at 17:39:12 from 63.248.105.188

Nice work out Rhett, when is your vacation? Do you have your swimsuit body yet?

From Rhett on Wed, Sep 29, 2010 at 17:55:00 from 184.10.154.226

Kathie, we leave Sunday morning for Orlando to spend a week with the kids at Disney World. I still have until the second week of Nov. before I have to be in top shape for Belize. My secret weapon is going to be running though. I'm going to start back up after Orlando. I'm so excited, only 12 more days till I'm back running!!!!

From Burt on Wed, Sep 29, 2010 at 17:55:50 from 206.19.214.144

Nailed it.

From Smooth on Wed, Sep 29, 2010 at 18:01:53 from 67.41.235.104

Disney world and Belize!!! Now that is something to be excited about! Well, 12 days 'till running is pretty exciting too!!! YAY!!!! :)

From Rhett on Wed, Sep 29, 2010 at 18:13:46 from 184.10.154.226

Smooth, don't tell my family, but I'm probably more excited to run than to go to Disney World. It will be great spending a week together as a family though.

From Smooth on Wed, Sep 29, 2010 at 18:21:18 from 67.41.235.104

:). You are too funny! I am not surprised! I am the same way. Larry asked if I want to go on a cruise next Fall...I said only if there's running involved. I am looking for a Nov marathon around his birthday...he gave up!!!

From Tom Slick on Thu, Sep 30, 2010 at 09:43:57 from 168.179.157.36

ab and full body workouts are good for you but not 2 1/2 days before a marathon. What are you thinking, or has the taper time crazzies got you???

From Rhett on Thu, Sep 30, 2010 at 11:54:30 from 184.10.154.226

Slick, I'm not running SGM. As a matter of fact I not running at all... still on the mend from the stress fracture. I'm hoping to start back up running again in 11 more days. Good luck to you and everyone else at SGM though.

From Tom Slick on Thu, Sep 30, 2010 at 12:19:11 from 168.179.157.36

OOps, my bad. What are we going to do without the "airplane" finisher at SGM?

From DonGardinero on Thu, Sep 30, 2010 at 12:23:44 from 75.162.172.54

Coach Slick must be going senile in his old age. LOL.

We will miss you there, Rhett.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes of plyometrics and jump roping

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical

Comments
From Mack on Thu, Sep 30, 2010 at 18:03:14 from 71.111.186.66

Way to hit the elliptical for a solid hour.

What are you going to do Saturday morning while everyone is running St G? I think you ought to put in a 3 hour something (Bike? Elliptical? Walk?) Someone as hard core as you ought to do something to join in spirit with everyone in St G.

I'm just going to put in an easy 4 miler before we head off to general conference.

From Rhett on Fri, Oct 01, 2010 at 13:34:57 from 184.10.154.226

Mack, I like how you think, but can I count sitting through 6 hours of conference as my marathon for the day?

Since my marathon PR is 2:58 maybe I only have to do 2:58 of it. :) I think you will have to stay a bit longer. :)

From Mack on Fri, Oct 01, 2010 at 13:41:10 from 71.111.186.66

Good point. My marathon PR is 5:18. Man, that means I can only leave the priesthood session 42 minutes early.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and Core, Full body weights.

I was feeling a bit more ripped today than I have for the past couple months.  I'm sure by the time I get home from Orlando, I'll be feeling pretty blah.

Comments
From Teena Marie on Fri, Oct 01, 2010 at 13:47:53 from 74.211.10.110

Ripped is good!!!

DANG, I sure wish you and Doone were here in SG right now.

From Rhett on Fri, Oct 01, 2010 at 13:52:09 from 184.10.154.226

Doone is going through marathon withdraws. She was even talking about going up there just to see everyone, but we're leaving out of town.

From Teena Marie on Fri, Oct 01, 2010 at 13:55:58 from 74.211.10.110

:) :) :)

So ... has she decided on her next race?

(Enjoy Orlando!!!)

From Rhett on Fri, Oct 01, 2010 at 14:11:17 from 184.10.154.226

She is talking about running the SG Half in January and UVM (either half or full). I betting she'll do the full, but she isn't ready to commit yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had to drop off Chase this morning at 5:45 for his cross country meet.  I was thinking about all you SGM runners and hoping it was going great.  I figured since I was up so early, I might as well go to the gym.

10 minute stationary bike warm up

40 minutes stair speed intervals-- equivalent of 6 miles running according to the machine

10 minutes stationary bike cool down

We're heading to Orlando for the week very early tomorrow morning.  I hope a few of you post SGM reports today so I can read them before I go.  My exercise for next week will be mostly walking around amusement parks and standing in lines.  I hope I survive. 

Comments
From Mack on Sat, Oct 02, 2010 at 17:42:46 from 71.111.186.66

Nice job Rhett. Have fun in Orlando.

From DonGardinero on Tue, Oct 05, 2010 at 20:07:17 from 152.216.7.5

Hope you're having a ton of fun in Orlando...Bloom

From Burt on Wed, Oct 06, 2010 at 18:32:25 from 206.19.214.144

I feel sorry for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

I've been gone with the family in Orlando the past week doing the Disney thing.  I can't believe how exhausting it is to do that day after day for a week.  I don't know how people who are out of shape survive it.  I was so tired last night when we got home I was asleep before 7:15.

I got up this morning and weighed in to see what the damage from a week of eating out was.  I added a few pounds.  I'm back up to 170, jikes, my race weight is usually below 155.  I want to get to 160 before heading to Belize in 3 weeks and 5 days, but I don't want to loose any upper body muscle in the process.  I'm going to have to be hard core with my exercise and eating to pull it off.

Gym this morning

10 minutes elliptical

upper body weights

30 minutes elliptical

I think my leg is better, so I'm going to go for a run tonight.  I think I'll need 2 a days until Belize to make my goal weight. 

I have not read anyones SGM report yet.  I look forward to reading them all this week.  I did see some times though and am very impressed with all of you.

 

PM

I ran pain free for the first time in 5+ months!  I only went 2.5 miles and I ran at an easy pace.  I didn't even wear a watch.  I hope to build up a nice milage base nice and slowly before I start into any speed or tempo work.

Addistar Ride2 Miles: 2.50
Comments
From Andy on Mon, Oct 11, 2010 at 13:51:38 from 199.190.170.24

I was more sore after spending 3 days at Disneyland than after any marathon that I have run. Glad you made it back safely.

From Smooth on Mon, Oct 11, 2010 at 13:53:15 from 67.41.235.104

WELCOME home! NICE workouts! You are so committed...I am 100% certain that you will succeed in getting your weight down to where you want it and the body to tip top training shape! So excited for you getting back to running!!! :)

Look out here comes Belize-beach-going-buff-cap'n-wonderpant-Rhett!

From Mack on Mon, Oct 11, 2010 at 17:03:05 from 71.111.190.57

Welcome back Rhett. Amen on your Disney comments. Can't wait to hear how your run goes. Is this going to be your first one since the stress fracture?

From Rhett on Mon, Oct 11, 2010 at 19:38:09 from 184.10.154.226

Mack, my stress fracture as best I can pin point first happened in April, 3 days after the Boston Marathon. I then ran on it for a month before going to the doc and finding out it was a SF. I did some easy running in August so I could run the second half of the Pocatello Marthon with my wife (her first marathon), but it hurt. I haven't run at all since that marathon (half for me), so it's not really my first run since the SF, but hopefully will be my first pain free run since the SF.

From Doone on Fri, Oct 15, 2010 at 13:48:42 from 184.10.153.95

I like the nickname captain wonderpant! It is so great to see you running again (mainly from the fact that I like how you look in your running shorts). You are awesome and I love you babe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

Wake up weight- 168

I'm going to start posting my weight that I wake up at each morning until I get down to my goal of 160.  Hopefully that will help me with my motivation.

AM

10 minutes elliptical warm up

Abs and core

lower body weights

30 minutes elliptical

 

PM

2.5 easy miles

HyperSpeed3 Miles: 2.50
Comments
From Smooth on Tue, Oct 12, 2010 at 13:10:57 from 67.41.235.104

YAY!!! I LOVE that kind of motivation! We get to razz and congratulate you! :D AWESOME workouts to get that beach-going-body ready to rock...NICE xtrain to get the system ready to RUN!!! Can't wait to see what you're going to do PM.

From RivertonPaul on Tue, Oct 12, 2010 at 13:42:03 from 67.42.27.114

Wake up before or after pit stop? :) Dang, another reminder I need to do core work.

From Kathie on Tue, Oct 12, 2010 at 13:42:28 from 63.248.105.188

I think I will use you as inspiration and do two a days until I go to Japan However I will not be posting my weight!

From Rhett on Tue, Oct 12, 2010 at 15:46:46 from 184.10.154.226

Smooth, I'll take all the razzing you guys can dish. It will help me stay motivated.

Paul, after pit stop of course. I need all the advantage I can get. :)

Kathie, how many days till Japan?

From Kathie on Tue, Oct 12, 2010 at 16:19:52 from 63.248.105.188

Rhett - I go on the 4th of November so 23 days :)

From Burt on Tue, Oct 12, 2010 at 19:33:36 from 206.19.214.144

Kathie - was that a secret code for your weight? You leave 11/4. Your weight is 114. I'm on to you.

From DonGardinero on Tue, Oct 12, 2010 at 22:57:23 from 184.192.112.66

Hey Rhett, good to have you back. I started posting my weight again in hopes that it will motivate me, too. I am hoping to get down to 165 by next May.

From Kathie on Wed, Oct 13, 2010 at 16:15:55 from 63.248.105.188

Burt - I am 5'9" if I weighed 114 pounds and was trying to lose weight I think they would have to check me into on of those rehab clinics...but thanks for the thought!:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

Wake up weight- 168

AM

10 minutes stationary bike

20 minutes stair speed intervals

10 minutes stationary bike

12 minutes jump roping and plyometric jumping-  I wanted to do 30 minutes, but my body said stop so I did.

Abs

 

PM

2.5 easy running in my Vibrams

Vibram 5 Fingers Miles: 2.50
Comments
From Kathie on Wed, Oct 13, 2010 at 16:17:40 from 63.248.105.188

I think I want to jump rope tonight where did you learn what to do? Is there a book or can I find it on line. (I am only going to try and do it for 5-10 minutes though!)

From Rhett on Wed, Oct 13, 2010 at 16:22:08 from 184.10.154.226

I learned in elementry school. Flip rope over head, jump when it comes around. :) Nothing fancy to jump roping, but 5 minutes straight is tough the first time you do it. I find it is my arms that get more tired than my legs. I just mix it up a bit from both legs to one leg, to running in place, to a forward and back scissor motion, etc. What ever I feel like doing.

From Mack on Wed, Oct 13, 2010 at 17:19:22 from 71.111.190.57

Nice job Rhett. Good cross trainging.

And a big congrats on your 2.5 miler the other night. I'll bet it felt good to have a small taste of whats to come!!!

From Teena Marie on Wed, Oct 13, 2010 at 22:15:44 from 174.23.122.157

Hey there!!!

Welcome home (I know ... I'm a little late. I haven't been able to be on the blog as much the past little while.)

Nice two a days you have going. Did you run again tonight?

SO SO SO happy that you are running pain-free again!!! :) :) :)

From Kelli on Wed, Oct 13, 2010 at 22:20:05 from 71.219.65.246

Posting my weight has kept me motivated most of the time (right now I am being a slacker). But I do not own a scale so it is just whenever I get to the gym.

Nice workout. How was Mickey, BTW?

From DonGardinero on Wed, Oct 13, 2010 at 22:44:23 from 75.162.183.11

You're an exercising maching, Rhett!!! I should find my jump rope that I got for Christmas a couple of years ago. That's a great idea.

From Rhett on Thu, Oct 14, 2010 at 12:04:27 from 184.10.154.226

Teena, yep another 2.5 for the 3rd day in a row without pain. Yea!

Kelli, my kids loved Mickey.

Dale, I really like the jump rope for cross training. It's cheap, it's easy, and it gives a good lower impact than running workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

Wake up weight- 166

AM

10 minutes elliptical

upper body weights

30 minutes elliptical

 

PM

2.5 easy miles again in the Vibrams

Vibram 5 Fingers Miles: 2.50
Comments
From Burt on Thu, Oct 14, 2010 at 12:19:14 from 206.19.214.144

Down 2 lbs. Nice job.

From Rhett on Thu, Oct 14, 2010 at 12:37:11 from 184.10.154.226

Thanks Burt, Since Monday I'm down 4 lbs. I bet I'll go back up a lb tomorrow. I was a bit dehydrated this morning I think.

From Burt on Thu, Oct 14, 2010 at 12:39:51 from 206.19.214.144

I'll take that wager.

From DonGardinero on Thu, Oct 14, 2010 at 12:47:00 from 173.116.172.149

Nice job Rhett. We bought a new scale yesterday and as I suspected, I am heavier than I thought. Instead of 185, I weigh 192.4. Very discouraging. I better get my act together.

From Kathie on Thu, Oct 14, 2010 at 12:56:38 from 63.248.105.188

Congrats on the weight loss!

From Mack on Thu, Oct 14, 2010 at 18:28:20 from 71.111.190.57

Nice job Rhett!! Dehydration or not, you are shedding weight fast! Must be some seriously healthy food you are eating. Keep it up!

From Rhett on Fri, Oct 15, 2010 at 12:10:30 from 184.10.154.226

Mack, I'm glad you are on the healthy eating band wagon. It helps to know that someone else out there is doing it too. Last night on my run I was already starting to feel some extra energy from it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

Wake up weight-  166.5

AM

10 minutes elliptical

Lower body weights

11 minutes stationary bike- ran out of time since I slept in a bit.  Off to work.  I'll have to do a little more than normal tonight.

 

PM

2.5 easy miles

abs and core since I missed it this morning. 

Comments
From Mack on Fri, Oct 15, 2010 at 13:20:46 from 71.111.190.57

Wow, slept in and gained half a pound. Glad to see that even the elites can have a little bit of adversity come into their life. =)

From DonGardinero on Fri, Oct 15, 2010 at 13:24:58 from 75.162.183.170

Hey Rhett, nice workout.

I am officially joining the healthy eating bandwagon. I'm disgusted with how much weight I have gained over the past year.

From Rhett on Fri, Oct 15, 2010 at 14:14:45 from 184.10.154.226

Mack, I could believe it when I woke up and the clock said 6:55. I guess I am now back off Florida time and back on AZ time.

Dale, great. We can all keep each other motivated. I'm trying to stick with real foods (nothing processed), no refined sugar, and lots of fruits, veggies, whole grains, beans, and low fat organic dairy.

From Kathie on Fri, Oct 15, 2010 at 14:25:42 from 63.248.105.188

I slept in too! Nice work out.

I have given up on the two a day work outs. I can't bring myself to take two showers a day.

From Smooth on Fri, Oct 15, 2010 at 23:50:42 from 67.41.235.104

NICE workouts this week. I like your easy run in FiveFingers. Did you run on pavment? How do you like them?

GOOD JOB on the healthy eating! Keep it up...at least 'till Belize!

From Teena Marie on Sat, Oct 16, 2010 at 00:32:20 from 174.23.122.157

Lookin' so dang good!!!! :) :) :)

From DonGardinero on Sat, Oct 16, 2010 at 00:39:33 from 75.162.98.123

Rhett, I think I'm going to ease into the diet like yours. I am not disciplined at all to make the complete switch all at once, but I will do my best to eat better like I did last year. I was constantly thinking about the right way to eat and it worked.

From Rhett on Sat, Oct 16, 2010 at 11:18:23 from 184.10.154.226

Smooth, yep I ran on pavement in the vibrams. This is the first time I have done that, but I really liked it. I have found that if I wear my injini socks with them, they are a lot more comfortable. I'm not sure if I'll ever run very far in them, but for short easy runs they are fun, and work different muscles and tendons. It's a nice change of pace.

Teena, thanks. :)

Dale, I find that I am an all or nothing healthy eater. If I'm going to do it, it is easier for me to be 100% at it than 90% at it. You gotta do what works for you though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Wake up weight-  166

I headed out for a bit longer run today than I have been doing all week.  I ran towards to lake to the desert the shortest way possible (0.75 miles) then I went off roading through the desert.  I tried to find little trails to take and just ran where it looked like I could.  I ended up down by the lake.  It was beautiful as the sun was comming up.  I wish I had my camera to take a picture.  After stopping a minute to take in the beauty, I kept going.  The trails were rough so I wasn't moving too fast.  A few times I had to climb out of washes using my hands it was so steep.  I had a blast just out exploring.

5.5  miles,  AP 10:04

Addistar Ride2 Miles: 5.50
Comments
From Kathie on Sat, Oct 16, 2010 at 12:42:19 from 63.248.105.188

Fun!!!!!

Nice to see you running again. When are you going to start your Boston training?

From Rhett on Sat, Oct 16, 2010 at 12:51:00 from 184.10.154.226

Kathie, my plan is to try and build a nice strong milage base through Dec. running mostly easy miles, then start some marathon training in Jan. for Boston. I'm going to run Boston as a training run this year though. I think I'll even take a camera and stop and take some pictures along the way. I want to peak the beginning of June and try and PR at UVM.

From DonGardinero on Sat, Oct 16, 2010 at 20:31:41 from 75.162.187.188

Sounds like a fun adventure, Rhett!!! It's fun exploring.

From Teena Marie on Sat, Oct 16, 2010 at 21:06:07 from 174.23.122.157

Smiling just thinking about your run this morning.

Glad you had such a great time!!! :)

Congrats on the 5.5!!! That number especially makes me smile since it is Smooth's 55 birthday today!!! You are SO IN SYNC!!!! :) :) :)

From Burt on Sun, Oct 17, 2010 at 12:12:44 from 68.225.214.248

Glad you didn't get bitten by a snake.

From timp on Mon, Oct 18, 2010 at 10:51:37 from 136.182.2.25

sounds like a great run

From MrsFIT on Mon, Oct 18, 2010 at 12:47:55 from 205.127.241.18

Sounds like that run was a nice change of...."pace"

From fly on the Wall on Mon, Oct 25, 2010 at 19:35:54 from 204.113.19.47

Sounds GREAT!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Wake up weight- 166  so I lost 4 lbs (2.35% of my weight- I wonder if I would stay above the yellow line on Biggest Loser this week?) in my first week.  Less than 3 weeks to go to lose 6 more.  AM

10 minutes elliptical

upper body weigts

abs

I cut my workout a bit short so I could go home and register for the Boston Marathon which opened registration at 6am my time today.  I started trying to register at 6:00. I gave up at 6:30.  I tried again around 7, then 7:30.  I finally was able to register at about 8:45.  It will be interesting to see how fast this thing fills up this year.

LUNCH

I got done with my morning patients early, so I headed home, changed into running clothes and took off.  I decided to take advantage of the sun light and headed to explore more desert running trails.  I found some better trails that were a bit easier to run today.  A few times the hills got steep enough that I couldn't run up or down them, but most of it was runable.  I ran 5.5 easy miles.  It was real fun.  I better get back to work.

PM

2 miles in the vibrams.  I had a lot of energy today.

Vibram 5 Fingers Miles: 2.00SpeedStar 2 #2 Miles: 5.50
Comments
From Doone on Mon, Oct 18, 2010 at 13:08:12 from 184.10.153.95

Yeah!! I am so glad you got registered! I am proud of you for losing 4 lbs. even though I am still closer to winning than you- ha, ha. Also, you and Tiff must have gone to the same schools because you both always spell "losing" wrong. If your shoelace is loose it is spelled with 2 o's but if you are losing weight it is only one o. I know you are so appreciative I my spelling lesson today. Love you sexy buns.

From Rhett on Mon, Oct 18, 2010 at 16:41:35 from 216.67.215.101

Thanks Sweetie, I have never claimed to be a good speler. :)

From Mack on Mon, Oct 18, 2010 at 17:53:11 from 71.111.190.57

Sounds like a great run. You gotta love it when you get an extra long lunch!

From timp on Mon, Oct 18, 2010 at 19:12:22 from 136.182.2.26

sounds like a great run Rhett!

From Smooth on Mon, Oct 18, 2010 at 22:16:57 from 67.41.235.104

CONGRATZ on the weight loss. (Loss is a noun. Loose is the opposite of tight. Lost is the past tense of lose which is a verb.) How's that for grammar lesson from a Chinese girl?

I heard people were having difficulty registering when it first opened in the morning. I purposely waited until almost 10am MDT to register and got in instantly. CRAZY how fast it filled up!

I'm glad you got in. Am sooo bummed that Teena was in school and missed it! Who would have thought it filled up in 8 hours.

NICE run! I think dirt trail running is nice. I will be running 50K of it on Sat.

From Rhett on Mon, Oct 18, 2010 at 22:55:19 from 184.10.153.95

Smooth, thanks for the grammar lesson. Maybe I won't forget that any more now. I hope you have a great 50 K on Sat. That is 1 mile farther than I have ever run.

I can't believe Teena didn't get in. That makes me so sad. I can only imagine how bummed that makes you.

From RivertonPaul on Tue, Oct 19, 2010 at 10:17:19 from 67.42.27.114

Nice work. Good job on taking the time to get in Boston.

From Rhett on Tue, Oct 19, 2010 at 12:01:54 from 216.67.215.101

Thanks Paul, I wish you would come join the party one of these years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Wake up weight- 163.5  I guess the triple yesterday paid off.  Let's see if I can hold it there for tomorrow.

AM

10 minutes elliptical

Abs and core

Lower body weights- I really worked my legs hard today.  I can tell they are getting stronger... better to run with.

17 minutes elliptical

 

PM

6 miles easy on a dark windy night with lots of lightning in the sky.  

Comments
From Burt on Tue, Oct 19, 2010 at 13:01:11 from 206.19.214.144

Glad you were able to register for Boston.

From Kathie on Tue, Oct 19, 2010 at 13:19:20 from 63.248.105.188

Nice work I need to come over here more often for motivation!

From RivertonPaul on Tue, Oct 19, 2010 at 18:08:34 from 67.42.27.114

nice!

From Smooth on Tue, Oct 19, 2010 at 18:51:01 from 67.41.235.104

Yeah for triple yesterday!

I heard Doone's still ahead of you on the weight-loss challenge! GOOD JOB! You're gonna look FAB for Belize!

From Teena Marie on Tue, Oct 19, 2010 at 20:23:49 from 174.23.122.157

Dang!!! You are a workout machine!!!

I am shocked that Smooth didn't ask you to post a pic of those super strong legs!!! :)

From Rhett on Wed, Oct 20, 2010 at 00:52:08 from 184.10.153.95

Yep, as of today I still have 3.5 lbs to lose and Doone only has 1.5. The difference is I had to lose 10 lbs and she only had to lose 4, I think. I'm closing ground on her fast though.

From Teena Marie on Wed, Oct 20, 2010 at 09:04:37 from 174.23.122.157

But you both get the prize money if you both make your goal weights, right?

I like cheering for both of you!!! :)

Nice run last night! :)

From Rhett on Wed, Oct 20, 2010 at 12:18:14 from 74.41.249.102

Yep, we set up the contest so we could both win. It isn't about getting to goal weight first. It's about being at or below goal weight on the day we leave for Belize.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Wake up weight- 163.5

AM

10 minutes stationary bike

20 minutes stair speed intervals

10 minutes stationary bike

30 minutes jumpe rope and plyometric jumps

Abs

 LUNCH

30 minutes elliptical.  I wish I could sneek away every day for a quick workout

PM

2 easy miles in the vibrams

Vibram 5 Fingers Miles: 2.00
Comments
From Smooth on Wed, Oct 20, 2010 at 12:29:33 from 67.41.235.104

AWESOME workouts w/ the bike mixed in between. NICE run last night and apparently the lower leg workouts did make them stronger. The plyometric and jump rope sounds FUN!

GOOD JOB!!!!

From Kathie on Wed, Oct 20, 2010 at 13:00:56 from 63.248.105.188

Nice job again. I really want to try the jump rope thing but it scares me for some reason. I should just pretend like I am 6 and just go for it. Better yet maybe I will find a bunch of 6 year olds jumping and just join them!

From Kelli on Wed, Oct 20, 2010 at 13:49:45 from 71.219.65.246

I have gained your 4 pounds. Thanks a lot! If you fell below the yellow line I would totally vote you off.

have a great week. Your flying picture still makes me smile. Leave it there forever! Are you guys going again?

From timp on Wed, Oct 20, 2010 at 15:07:23 from 136.182.2.26

good workouts Rhett - you are Mr. Consistent.

From Rhett on Wed, Oct 20, 2010 at 15:59:48 from 216.67.215.101

Yep, Doone and I are going again. Are you guys going?

From Mack on Wed, Oct 20, 2010 at 17:40:54 from 71.111.190.57

Great job Rhett. Has your practice been effected by the economy or have you just had a few random slow days that have let you get out to workout for lunch?

From Kelli on Wed, Oct 20, 2010 at 18:29:23 from 71.219.65.246

Nope, not this time. In fact, with how it filled up, we may never be able to go again!

From RivertonPaul on Wed, Oct 20, 2010 at 18:51:27 from 67.42.27.114

Doubles and triples. Great job. I'm inspired.

From Rhett on Thu, Oct 21, 2010 at 12:14:44 from 216.67.215.101

Mack, since the economy went down, I'd say we are about 15% down from were we where a few years ago, but we seem to be staying stable. Talking with other bussiness owners that seems to be about the norm. As far as getting out for a lunch workout, it's just how the schedule plays out. It seems like a few times a month I'm able to do it. Wish I could more often.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Wake up weight- 165   Looks like I went the wrong direction today, but I feel stronger today than I have the past week.  I guess that's good.

AM

10 minutes elliptical

upper body weights- I'm starting to put up heavier weights with more ease.  That felt good.

30 minutes elliptical

Usually on Thursday afternoons I go up to our office in Bullhead City, but they don't need me today.  I just found out yesterday, so right now I'm only scheduled through noon here in Lake Havasu City.  I'm sure we'll have a few last minute patients call and be happy to get in today, but I'll probably get done with work early today.  I'm dreaming a fun exploration run throught the desert this afternoon. 

PM

I was able to get away from the office around 2.  I had my running gear with me so I headed straight to the desert.  I changed when I got there and discovered I had forgotten my Garmin.  What the heck, I wore my nice dress watch and decided to run out for 30 minutes then come back.  I have never run out there on that old dirt road before.  For a bit I had to run in a wash, but luckily I got back on a dirt road.  At 30 minutes I turned around and headed back.  After about 10 minutes on the return trip I heard this load huffing noise.  I looked around and saw a wild burro up ahead by the road.  The closer I got the loader it got and it started moving around.  It was close enough to the road that I stopped and started walking.  It continued to get loader, so I turned around and went back a bit.  I sat down on a rock and watched the burro for about 5 minutes.  It just stood there and watched me and randomly made the load burro noise.  I decided I couldn't wait there all day so I grabbed a couple fist sized rocks for protection and started walking down the road.  The burro made it's noises and moved around a bit, but let me pass without charging me.   I finished up my run having run a bit more than an hour.  I guess around 7 miles.  It was fun, but I can do without any more mean burros. 

Comments
From Smooth on Thu, Oct 21, 2010 at 12:40:49 from 67.41.235.104

Ahhhh! That sounds WONDERFUL! Have sooo much FUN on your exploration-desert-run!!!

Why is it that when we ramp up our training, we actually gain weight!?! But it's all good right!?!

From Kathie on Thu, Oct 21, 2010 at 12:57:37 from 63.248.105.188

I am sure you love having weather cool enough to run in during the afternoon! Have fun!

From timp on Thu, Oct 21, 2010 at 13:29:01 from 136.182.2.26

weight is so touchy - as long as you are trending in the right direction, that's what matters.

Enjoy your afternoon run! It is so nice to see you running regularly again.

From RivertonPaul on Thu, Oct 21, 2010 at 14:01:31 from 67.42.27.114

Muscle weight.

From Teena Marie on Thu, Oct 21, 2010 at 16:23:48 from 174.23.122.157

Can't wait to read about the exploration!!!! :)

From DonGardinero on Fri, Oct 22, 2010 at 00:41:52 from 152.216.7.5

Oh man, that's a funny story!!! Glad youi were able to get past it without incident. Too bad you didn't have your camera.

From timp on Fri, Oct 22, 2010 at 09:20:41 from 136.182.2.25

Good adventure! -- is a burro like a donkey? I don't think we have too many of those in these parts.

From Rhett on Fri, Oct 22, 2010 at 14:01:53 from 216.67.221.157

Yeah, I think burros and donkeys are the same thing. They say there are a lot of them out here in the desert, but that was my first encounter with one. It was big too.

From timp on Fri, Oct 22, 2010 at 14:03:26 from 136.182.2.25

yeah I wouldn't want one running at me - for sure.

From Doone on Fri, Oct 22, 2010 at 14:08:23 from 74.32.216.228

You and your interactions with mad/angry animals. Maybe I will need to put some pepper spray in your stocking this year. I am glad the burro didn't charge. Too funny. (maybe he should have read the sign to not cross by runners:-)

From Teena Marie on Sun, Oct 24, 2010 at 11:28:50 from 174.23.229.29

I can't help but laugh! The visual is too awesome!!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wake up weight 165

10 minutes elliptical

Abs and Core

Lower body weights

10 minutes stationary bike

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.700.000.000.000.007.70

Wake up weight 165

7.7 mile hilly fartleck run.  That is the first time I have ever ran a true fartleck run where I randomly changed between slow, medium and fast efforts based on how I was feeling.  It was kind of fun.  

Addistar Ride2 Miles: 7.70
Comments
From DonGardinero on Sun, Oct 24, 2010 at 19:32:17 from 75.162.183.249

I like doing fartleks. Haven't done them for a while. Nice job.

From timp on Mon, Oct 25, 2010 at 09:29:04 from 136.182.2.26

nice job, Rhett!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Wake up weight 166-  This is were I need ridicule and scorn and razzing to motivate me to do better.  I cracked yesteday and ate more than I should.  I'm starting to think I won't be able to hit 160 and maintain my upper body muscle at the same time.  Oh well.  I'll do my best with the 12 days I have left. 

LUNCH-  I had time for about a 20 minute workout so I did upper body weights focusing mainly on chest and lats with a little bit of biceps and shoulders thrown in.

PM-  Hoping for time to do a longer run, maybe 8 to 10 miles easy.

10 easy miles.  That was the best run I've had since returning to running!  It was an amazing night, low 70's, full moon, with a very slight breeze.  I felt quick and light on my feet,  but never felt like I was pushing hard. 

SpeedStar 2 #2 Miles: 10.00
Comments
From Burt on Mon, Oct 25, 2010 at 17:26:46 from 206.19.214.144

You better get your act together.

From rAtTLeTrAp on Mon, Oct 25, 2010 at 17:35:08 from 69.96.150.51

zero miles? No wonder you're fat! Get up earlier and run instead of playing on the scale! You did ask for ridicule right? :)

From Rhett on Mon, Oct 25, 2010 at 19:29:50 from 216.67.221.157

Well done RattleTrap. Burt, that was weak. You gotta bring it harder than that. I need abuse.

From rAtTLeTrAp on Mon, Oct 25, 2010 at 19:35:26 from 72.102.212.12

Yeah, I expected more from Burt too, but he's probably still tired from his relay. How are you doing Burt? I hope you put more effort than that into your race report :)

From Burt on Mon, Oct 25, 2010 at 19:42:47 from 206.19.214.144

I was impressed by Trap. He really let you have it. I'm actually not that tired from the relay. I should have run harder ;)

From Mack on Mon, Oct 25, 2010 at 21:00:17 from 71.111.190.57

Whats wrong with you fat boy? Stop stuffing the crud down your pie hole. You keep it up and the folks at the registration table at Boston are going to be double checking your entry for fraud. Wake up and get yourself back on track. You have seriously disappointed me and a lot of other folks around here!

From Mack on Mon, Oct 25, 2010 at 21:10:18 from 71.111.190.57

Sorry Rhett but you did ask for it. I've got 3 teenagers so unfortunately that stuff comes all too easy for me. Not that I ever really say it... But I do think it from time to time.

From rAtTLeTrAp on Mon, Oct 25, 2010 at 21:37:35 from 76.121.76.165

Nice work Mack! We'll get him back on track with or without Burt's help.

From DonGardinero on Mon, Oct 25, 2010 at 23:34:54 from 152.216.7.5

I'm really disappointed, Rhett, or should I say Tubbs?. You were my motivation. How could you let me down?

How was that? LOL. These guys are cracking me up.

You can do eet!!!

From Rhett on Tue, Oct 26, 2010 at 00:40:44 from 74.32.216.228

I love it! RattleTraps motivation helped get me out for a nice 10 miler tonight. Mack and Dale brought it strong as well. Keep it coming!

From Burt on Tue, Oct 26, 2010 at 00:47:46 from 68.225.214.248

You pitiful pathetic worthless piece of garbage. Why don't you lay off the ding dongs and get your lazy butt out the door?!

Too harsh? I was just remembering back to my old high school coach.

From Rhett on Tue, Oct 26, 2010 at 12:01:30 from 216.67.221.157

Brut, no definitely not too harsh. These are awesome. I think I may have to print them up and save them. I'm rereading them this morning and laughing so hard my staff is looking at me like I'm a crazy man. Mack "Stop stuffing the crud down your pie hole." is epic. I'm suprised more people didn't jump on and let me have it. It was there chance to lay into me without feeling bad about it.

From timp on Tue, Oct 26, 2010 at 14:31:07 from 136.182.2.25

sounds like a great run -- !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Wake up weight 162-  Wow, I guess the tough love you guys showed me yesteday really worked.  If  I lose 4 pounds every time you guys verbally slap me around a bit, I may have to have you do it more often.  Don't let me get complacent with this one day loss.  I'm sure some of it is water weight.

AM

2 really easy miles followed by 10 hill sprints for a total of 3.5 miles

Abs and Core

Lower body weights

30 minutes stationary bike

 

PM

3 easy miles down at the park by the lake.  Some on grass, some on dirt, some on pavement.

Vibram 5 Fingers Miles: 3.00Addistar Ride2 Miles: 3.50
Comments
From fly on the Wall on Tue, Oct 26, 2010 at 12:44:04 from 204.113.19.47

Don't loose any more weight. You are nothing but skin and bone. 162 is for wusses. You need to weigh at least double that if you hope to make Richard Simmons your Face Book friend. You need to weigh at least triple that if you ever hope to meet Richard Simmons. Keep the dream. Remember, if you can't see it to aim it at the porcelain, you're well on your way.

From Doone on Tue, Oct 26, 2010 at 13:08:32 from 74.32.216.228

Seriously proud of you but if you beat me I am going to kick your butt to China!

From DonGardinero on Tue, Oct 26, 2010 at 13:10:11 from 75.162.166.27

Nice one, Fly!!!

You're an animal, Rhett. Glad to see you're easing back into the running.

Now I need a good scolding. I ate chinese food last night and now I feel bloated and my stomach feels queazy. Funny how easily crappy food can make you feel ill after eating pretty healthy for a couple of weeks.

From Smooth on Tue, Oct 26, 2010 at 15:26:46 from 63.228.197.20

Rhett ~ YOU ARE DOING AWESOME!!! Only 2 more lbs and still have 11 days to go. Hmmm, get ready to have Doone kick your b--- to China! :)

Fly ~ You cracked me up! The visual of Richard Simmons alone KILLS me!!!

Dale ~ Whoever says Chinese food is crappy! I know what you mean though sometimes when I eat greasy salty Chinese restaurant food for dinner, I'm all bloated the next morning. But it's sooo good, and the puffiness goes away pretty easily!

From DonGardinero on Tue, Oct 26, 2010 at 17:53:51 from 75.162.166.27

Sorry Smooth, I guess I should re-word what I said about Chinese food. Don't get me wrong, I LOVE Chinese food, in fact, it's my favorite!!! But the choices I made were crappy. Not the healthiest choices.

From fly on the Wall on Tue, Oct 26, 2010 at 18:23:16 from 204.113.19.47

China is huge and probably has lots of different regional foods which probably do not resemble the fare at Dale's local Chinese Restaurant. But we digress, if you eat too much crap after eating healthy, you may suffer consequences. The obvious solution is to eat lots of crap every day so that your body can adapt. Adaptation can occur in many ways, most of which benefit the medical professions.

From Burt on Tue, Oct 26, 2010 at 18:48:42 from 206.19.214.144

I'm totally rooting for you Rhett.

From Rhett on Tue, Oct 26, 2010 at 19:06:33 from 216.67.221.157

Fly, you are cracking my up today.

Burt, you always crack me up.

Dale, make better choices at the China Buffet and you'll feel better, lots of rice and veggies. Stay away from the freid stuff. I love going out for Thai food with Doone and usually find something fairly healthy.

Smooth, thanks. I hope I don't wake up tomorrow back at 166.

From Kathie on Tue, Oct 26, 2010 at 20:15:09 from 63.248.105.188

Good Job Rhett, How are you doing today?

From DonGardinero on Tue, Oct 26, 2010 at 20:20:50 from 152.216.7.5

On the way to work today I noticed a new Thai food restaurant only a block away from work. I might stop by there for dinner.

From DonGardinero on Tue, Oct 26, 2010 at 20:22:17 from 152.216.7.5

Yes, Fly, you're on a roll today. Cracking me up big time.

From rAtTLeTrAp on Wed, Oct 27, 2010 at 11:40:10 from 75.196.125.229

4 pounds?! I can lose that much just going to the bathroom. Are you sure you don't need any more abuse?

From Burt on Wed, Oct 27, 2010 at 11:42:26 from 68.225.214.248

Rhett, if you want to lose 30 lbs. of ugly fat quick, try chopping your head off!

From Doone on Wed, Oct 27, 2010 at 13:58:51 from 74.32.216.228

Burt - nice support (i will remember that):-)

Dale - I had never tried Thai food until about a year ago and I LOVE IT!!

Smooth and Kathie - I hope I win too. Today I woke up with 2 lbs. to go. Not looking good but I will try and fight to the finish.

Rhett - I made some goodies just for you today!! I love you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wake up weight 162.5

AM

10 minutes stationary bike

20 minutes stair speed intervals

15 minutes stationary bike

20 minutes stair speed intervals

10 minutes stationary bike

I have a lot going on tonight, so I don't know if I'll get in a PM workout.  If I do it will be short and late.

Comments
From Kathie on Wed, Oct 27, 2010 at 12:52:41 from 63.248.105.188

Weight is still down, good for you!

From Smooth on Wed, Oct 27, 2010 at 13:12:25 from 63.228.197.20

NICE AM workouts! You're so dedicated!!!

From Kelli on Wed, Oct 27, 2010 at 13:50:32 from 71.219.65.246

All these work-outs, Mister Tough! WOW.

I did your speed workout today, so in case you felt me cursing your from UTAH, just wanted to let you know WHY.

From DonGardinero on Wed, Oct 27, 2010 at 18:56:47 from 75.162.175.52

Looks like we both went down in weight today. Whew!!!

From DonGardinero on Wed, Oct 27, 2010 at 18:57:31 from 75.162.175.52

I'm wrong. My weight stayed the same. Dang!!!

From DonGardinero on Wed, Oct 27, 2010 at 19:02:35 from 75.162.175.52

Rhett...Looks like you will be safe on vacation.

http://www.cnn.com/2010/WORLD/americas/10/27/belize.killer.jaguar/index.html?hpt=T2

From Teena Marie on Wed, Oct 27, 2010 at 22:38:12 from 174.19.55.243

Seriously, you have had some awesome workouts/runs!!!

Very nice!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Wake up weight 163

AM

10 minutes elliptical

upper body weights

15 minutes elliptical

 

PM

8 easy miles on a beautiful night

SpeedStar 4 Miles: 8.00
Comments
From Kathie on Thu, Oct 28, 2010 at 12:59:12 from 63.248.105.188

Nice start to the day

From DonGardinero on Thu, Oct 28, 2010 at 13:00:03 from 75.162.163.160

Nice workout. I find the older I get, the harder it is to lose weight.

From Smooth on Thu, Oct 28, 2010 at 13:04:42 from 63.228.197.20

For a skinny and fit person like you, it's really tough to loose even an ounce. You're so dedicated!

NICE AM workouts!

From Burt on Thu, Oct 28, 2010 at 17:54:09 from 206.19.214.144

Nice start to the day??? Nice workout??? You're up half a pound!!! That is unacceptable. You better get your fat butt in gear. Do you want Doone to win? Why don't you just write hand her the trophy now and shove another Boston creme pie down your throat?

From Mack on Thu, Oct 28, 2010 at 18:08:51 from 71.111.190.57

Nice job Burt. Tough love...

From Rhett on Fri, Oct 29, 2010 at 11:57:40 from 216.67.221.157

Now there is the Burt I was counting on to help motivate me to victory in the weight loss challange. Great stuff. Keep it coming. I only have 1 week left to hit 160.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Wake up weight 161.5

AM

2 easy miles followed by 10 hill sprints for a total of 3.5 miles.  I felt much stronger and faster on my hill sprints today than I did earlier in the week

Abs and Core

Lower body weights

30 minutes stationary bike doing intervals by changing resistance levels.  Great workout.

Probably no PM workout tonight do to a Hallaween party.

Comments
From DonGardinero on Fri, Oct 29, 2010 at 14:44:59 from 75.162.179.85

Nice job on the loss.

From Smooth on Fri, Oct 29, 2010 at 14:58:33 from 63.228.197.20

That's a great entry:

A+ for the weight loss. 1.5 to go! Yeah!

A++ for the hill sprints improvement!!

A+++ for the AWESOME total body workout!!!

Have FUN at the Halloween party! :)

From Kathie on Fri, Oct 29, 2010 at 17:23:34 from 63.248.105.188

Good job on the weight lose! Be good and your party tonight or it will all be back on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Wake up weight 161- I guess I survived the Halloween party last night and even lost half a pound.  One more party tonight to survive.

AM

Went running with Doone this morning bright and early before the kids got up.  It was really fun to run with her.

8 easy miles

Addistar Ride2 Miles: 8.00
Comments
From timp on Sun, Oct 31, 2010 at 10:59:08 from 66.167.51.32

Nice job, Rhett!!

We have one more Halloween party too. I made it through the ones yesterday without eating too much...we'll see about today.

From Teena Marie on Sun, Oct 31, 2010 at 16:56:05 from 208.54.5.60

I have been eating enough junk for all the flyers combined, plus one! Dang!

Glad you and Doone had such a great run. :)

From timp on Sun, Oct 31, 2010 at 21:45:25 from 66.167.51.32

made it through the last party - however, we are ordering chinese right now. THAT is my fav...or is it mexican?

Teena - plus one?

From Doone on Mon, Nov 01, 2010 at 00:41:14 from 74.32.216.228

Rhett, are you smelling defeat yet? I hope so!!

Teena - Usually I eat enough treats to supply the whole family for a month. Maybe when I get back.

From RivertonPaul on Mon, Nov 01, 2010 at 11:07:39 from 67.42.27.114

Nice run, and nice company.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Wake up weight 163-  Good thing my ending weigh in date isn't on a Monday.  It always seems that Mon. morning is my heaviest day.  I even ate really healthy all weekend.

AM

10 minute elliptical

Lower body weights

Abs

30 minutes elliptical

LUNCH

35 minutes intervals on stationary bike

PM

10 miles out and back easy.  I pushed the pace a bit on the way back.  It felt good to let the legs run again.

SpeedStar 4 Miles: 10.00
Comments
From Burt on Mon, Nov 01, 2010 at 14:53:06 from 206.19.214.144

You can do it Rhett! Let's go! We're all rooting for you!

I thought I'd try a new approach today.

From Rhett on Tue, Nov 02, 2010 at 12:08:01 from 216.67.221.157

Burt, I prefer the tough love, but looks like the positive approach worked also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Wake up weight 159.5-  I MADE IT! It took me 3 weeks and 1 day to lose 10.5 pounds. Now according to the rules of the contest I need to stay at or below 160 for the next 4 days. 

DON'T FORGET TO VOTE TODAY!

AM

2 easy miles followed by 10 hill sprints.  3.5 mile total run

abs and core

Upper body weights

30 minutes elliptical

PM

20 minutes jump roping.  I almost made it the full 20 minutes without missing but at 18 minutes I lost focus and had 1 mess up.  So close.

Addistar Ride2 Miles: 3.50
Comments
From Smooth on Tue, Nov 02, 2010 at 12:18:15 from 63.228.197.20

CONGRATULATIONS!!! YOU DID IT!!! WOW!!! 10.5 lbs in 3 weeks! That is TERRIFIC!!! 4 days, you can do it...beach-going-body here you come! CHEERS!!!

NICE run w/ hill springs! You're doing AWESOME!

From timp on Tue, Nov 02, 2010 at 12:40:29 from 136.182.2.26

that is crazy fast, Rhett

From DonGardinero on Tue, Nov 02, 2010 at 13:11:22 from 75.162.99.177

Wow, you lost 3.5 overnight. Incredible. Nice job. Wish I knew how much I weigh. LOL

From Kathie on Tue, Nov 02, 2010 at 14:22:12 from 63.248.105.188

Wow crazy Rhett! Keep it up (but I still hope Doone wins, we girls got to stick together!)

From Mack on Tue, Nov 02, 2010 at 17:00:50 from 71.111.190.57

Nice job slim. I take back all of those mean things I said to you last week.

From Teena Marie on Tue, Nov 02, 2010 at 22:09:41 from 174.19.55.243

Did you eat any Halloween candy? Doone didn't!!! :)

Nice job!

(Yes, I voted.)

From Kathie on Wed, Nov 03, 2010 at 13:19:07 from 63.248.105.188

So how was your weight today?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wake up weight 161.5- Oh the roller coaster ride of weight loss.  Now I have 1.5 to lose again.  And to think I exercised pretty hard yesterday and ate really well.  I did have a decent amount celery with humus before bed.  Maybe all the extra fiber made me weigh in higher this morning.  Oh well, I have 3 days to get back at or below 160.

AM

20 minutes stair speed intervals

10 minutes stationary bike

20 minutes stair speed intervals

20 minutes stationary bike

PM

Comments
From DonGardinero on Wed, Nov 03, 2010 at 15:03:43 from 75.162.96.137

You crack me up. The roller coaster ride is why I decided to only weigh myself every Saturday. I don't like seeing the numbers go up and down.

You can get the weight down again, there's still time.

From Kathie on Wed, Nov 03, 2010 at 15:12:05 from 63.248.105.188

Still voting for Doone! :)

From Mack on Wed, Nov 03, 2010 at 16:52:26 from 71.111.190.57

Well fatty, I take back what I said yesterday.

Actually I hear you on the day to day fluctuations. I have found the same thing but just don't have the courage to post it every day. I keep telling myself that I am only going to check my weight once a week but I can never resist sneaking a peak first thing in the morning. Keep up the great work, your general direction is downward and that's what counts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Wake up weight 159.5-  Back down again.  Up, down, up, down.  This should work our perfect.  I'll be up a bit tomorrow and then down to goal weight on Sat. morning at the official weigh in.

AM

6 very easy miles before heading to the gym.

Abs and Core

Lower body weights

 

PM

I got off work early enough to go run out in the desert.  6 easy miles

SpeedStar 2 #2 Miles: 6.00
Comments
From DonGardinero on Thu, Nov 04, 2010 at 14:02:52 from 75.162.188.168

Right on, brother!!! It's in the bank.

From Smooth on Thu, Nov 04, 2010 at 23:57:16 from 63.228.197.20

:) GOOD LUCK at the official weigh in! This is getting very exciting! At least your UP Downs are consistent! I'm going to check on Doone's progress now!

Oh, NICE runs and workouts! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Wake up weight 159.5- looking good to make my goal weight.  Doone was 0.5 pounds off this morning.  I'm thinking she will make it too, so we will both be winners. :)

AM

4 easy miles with 10 hill sprints thrown in the middle.  Total run 5.5 miles.

Upper body weights

Abs

20 minutes stationary bike

PM- probably just packing tonight, unless I get on the scale and see that I am too heavy.  Then I'll go out for a quick run. :)

HyperSpeed3 Miles: 5.50
Comments
From Kathie on Sat, Nov 06, 2010 at 05:21:01 from 118.22.238.102

Have fun on your trip...happy you both won!

From Burt on Tue, Nov 09, 2010 at 18:18:11 from 206.19.214.144

You both won??? What a crock!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

It felt good to go out for a run this morning.  We got back from Belize Sunday morning at 2 am so I wasn't up to running yestereday.  It was a great relaxing week.  Maybe a little too great.  I really didn't want to come back to real life, but here I am getting back into the routine again.  I only ran once while on vaction, 7.5 miles one day in the middle of the week. 

Today- 8 miles easy

SpeedStar 2 #2 Miles: 8.00
Comments
From Teena Marie on Tue, Nov 16, 2010 at 20:54:03 from 67.2.83.123

Aaaaah ... vacation.

Glad you had such a great time. :)

From DonGardinero on Tue, Nov 16, 2010 at 23:36:11 from 152.216.7.5

Did you gain back the ten lbs? Welcome back.

From Rhett on Wed, Nov 17, 2010 at 17:20:07 from 216.67.221.157

Thanks Teena,

Dale, I gained back 5 of it.

From Mack on Thu, Nov 18, 2010 at 18:17:10 from 71.111.190.57

WELCOME BACK!! It's been a little quiet around here without you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles

Legs tired from yesterday.

HyperSpeed3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 mile Fartleck run

Felt good to run fast a few times

Addistar Ride2 Miles: 4.00
Comments
From Burt on Fri, Nov 19, 2010 at 12:41:15 from 206.19.214.144

Yes, those Fartlecks are very relieving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles out easy, faster back. Legs felt strong.

I tripped over a rock (running in the dark) at about 1 1/2 miles into the run and went sprawling on the road. I don't remember the last time I wiped out running. That hurt, but I got up and pressed on. My hands, abdomen and side are a bit scratched up, but nothing serious.

SpeedStar 4 Miles: 10.00
Comments
From Andy on Fri, Nov 19, 2010 at 13:03:25 from 199.190.170.31

You are really coming back with a vengeance. Glad to hear the legs are feeling strong.

From Kathie on Fri, Nov 19, 2010 at 14:34:39 from 63.248.105.188

Nice run! I am sorry about your fall, is anything besides your pride hurt?

From Mack on Fri, Nov 19, 2010 at 20:14:38 from 71.111.190.57

Nice 10 miler Rhett!! Glad you survived the fall with only some of your hide scraped off. Last thing you need is an injury that would sideline you again.

From Smooth on Fri, Nov 19, 2010 at 22:09:17 from 67.2.111.170

WOW! 10 miles already! Glad to hear the legs felt strong! Sorry you biffed...stupid rock!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

Ran the local Turkey Trot with Cade (my 6 year old son).  We finished in 33 minutes.  He was very happy not to finish last like last year.  Chase did it in 25 minutes.  They were the ony 2 boys in the 12 and under age group so they took 1st and 2nd.  It was a lot of fun.

I really need to catch up on everyone's blogs this week.  I miss all my running friends.  Work has just been so crazy since I got back from vacation. 

Comments
From Burt on Mon, Nov 22, 2010 at 12:03:54 from 206.19.214.144

Way to go Cade and Chase!

From Mack on Mon, Nov 22, 2010 at 17:04:23 from 71.111.190.57

Nice job Rhett! The only thing better than running is running with one of your kids!

From fly on the Wall on Mon, Nov 22, 2010 at 19:54:09 from 204.113.19.47

Sounds like tons of fun. I'm jealous.

I'm bummed because my kids have both asked about this years turkey trot but we won't be home for it. We will be in St. George and the bums down there don't have a turkey trot on the same weekend as Thanksgiving. What is it with you southerners having the trots a week before T-day? Are you afraid it will be to cold on Thanksgiving??? (sorry to vent on your blog)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles that ended up being a lot faster than I thought.  I'll pay for that tomorrow.

SpeedStar 2 #2 Miles: 10.00
Comments
From Mack on Tue, Nov 23, 2010 at 14:37:06 from 71.111.190.57

You must have been feeling good! You are young so tomorrows payment should be minimal.

From Mack on Tue, Nov 23, 2010 at 14:37:58 from 71.111.190.57

DO you know what happened to Dale? I can't connect with his blog.

From Rhett on Tue, Nov 23, 2010 at 23:07:19 from 74.32.216.228

Mack, he must be taking a break from the blog. That's weird, because last night I made a comment on his blog, and now it won't pull up. He'll be back when he is ready, hopefully sooner rather than later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

5.6 easy miles this morning that hurt a lot more than they should have due to my faster than normal 10 miles last night.

Addistar Ride2 Miles: 5.60
Comments
From fly on the Wall on Wed, Nov 24, 2010 at 12:30:28 from 166.70.192.189

Sounds like good kind of hurt and that is a good thing.

From Teena Marie on Wed, Nov 24, 2010 at 12:44:23 from 67.2.85.29

Nice job on your running! Be careful!! :) :) :)

Happy Thanksgiving to you, Doone, and the kiddoes! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles on a cold (well cold for Havasu) windy night.  Now I can eat more tomorrow.

SpeedStar 4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Turkey bowl football.  I survived without injury!!!!!!!  

Comments
From RivertonPaul on Thu, Nov 25, 2010 at 15:02:59 from 67.2.86.238

Happy Thanksgiving.

From Kelli on Fri, Nov 26, 2010 at 10:38:35 from 71.219.65.246

YEAH!!! As we were driving to the gym we saw crazy men out everywhere playing football, in shorts! It was like 12 degrees and the ground is still covered in a 6 inches of snow. MEN ARE CRAZY!

From Kathie on Fri, Nov 26, 2010 at 14:07:11 from 63.248.105.188

I am glad you didn't get hurt...I gave up the turkey bowl a few years ago when I almost got killed...not really but totally not worth the risk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

Headed out the door without a plan.  After 4 miles I came across a desert road and turned off the asphalt. Quickly the road turned into a small trail and then I was running through a wash with lots of rocks and uneven ground.  After a couple miles I found another old dirt road that went up and down washes.  Sometimes through the washes I had a hard time finding the road again.  I was having a good time exploring, but after 90 minutes, I decided I better turn around and head back.  Luckily I found a little better and shorter way of getting back.  

I finished having run 18.5 miles.  I'm guessing that wasn't the smartest thing to do since I haven't run more than 10 miles since April.  It was fun though.   

Addistar Ride2 Miles: 18.50
Comments
From Andy on Fri, Nov 26, 2010 at 22:48:00 from 174.52.172.236

Sounds like a great run.

From Smooth on Sat, Nov 27, 2010 at 00:35:15 from 67.2.111.170

Gotta love those serendipity run! Did you have fluid or fuel with you? Glad you made it home safe!

From Rhett on Sat, Nov 27, 2010 at 11:59:29 from 74.36.37.236

Thanks Andy, it was fun.

Smooth, I did take my fuel belt and a few Gu's. I figured I'd run long, I just didn't know how long or where I would run.

From Teena Marie on Sat, Nov 27, 2010 at 23:48:53 from 67.2.89.224

MAN ALIVE!!!

That run was so Rhettesque!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles.  My legs were tired, but felt a lot better than I thought they would after yesterday's run.

Side note: I went over 50 miles this week!  I didn't think I'd be doing that when I started the week.

HyperSpeed3 Miles: 6.00
Comments
From Teena Marie on Sat, Nov 27, 2010 at 23:49:29 from 67.2.89.224

Dang, you are awesome!!!! :) :) :)

From Kathie on Mon, Nov 29, 2010 at 13:07:06 from 63.248.105.188

Nice job on the miles!!!!

From Mack on Mon, Nov 29, 2010 at 20:09:57 from 71.111.190.57

Good job Rhett. Glad you survived the turkey bowl too!

From Smooth on Mon, Nov 29, 2010 at 22:25:07 from 67.2.111.170

CONGRATZ on the miles! Very AWESOME!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles. 

SpeedStar 2 #2 Miles: 10.00
Comments
From Mack on Tue, Nov 30, 2010 at 12:41:51 from 71.111.190.57

Nothing like a nice easy 10 miler...Good job!

From timp on Tue, Nov 30, 2010 at 13:40:39 from 129.188.33.26

yeah very nice -

From Kathie on Tue, Nov 30, 2010 at 14:21:53 from 63.248.105.188

Great Job!

From Teena Marie on Tue, Nov 30, 2010 at 18:54:21 from 67.2.89.224

Sw33t! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.300.000.000.000.0010.30

10 easy slow miles

 

PM  core work 

HyperSpeed3 Miles: 10.30
Comments
From Burt on Wed, Dec 01, 2010 at 11:50:11 from 206.19.214.144

What is this? Ten a days?

From Kathie on Wed, Dec 01, 2010 at 13:12:51 from 63.248.105.188

What Burt said.

I am assuming no mention of pain means that there is none...good for you!

From Teena Marie on Wed, Dec 01, 2010 at 14:36:52 from 67.2.89.224

Hey, that's what I did today! Albeit I am sure that my slow easy miles are much slower than yours!!! :) :) :)

Nice job.

How's everything holding up?

From Rhett on Wed, Dec 01, 2010 at 15:35:00 from 216.67.220.212

Burt, I decided to try and do 10 a day this week, but I'm keeping it at a nice easy pace. Easy was much slower today than yesterday though.

Kathie, I'm pretty much pain free. I get this little nagging ache. I hope it isn't something that hangs around forever.

Teena, I think I'm holding up ok. I have really noticed that I run with a much shorter stride since the injury. I think it is just my bodies way of babying the leg. I guess a shorter stride is a good thing as long as I can make up for it with leg turnover.

From Smooth on Wed, Dec 01, 2010 at 18:19:37 from 67.2.111.170

NICE TENs!!! Glad to hear you are pain free.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Another 10 easy miles

Addistar Ride2 Miles: 10.00
Comments
From Mack on Thu, Dec 02, 2010 at 18:31:55 from 71.111.190.57

Way to keep the 10's rolling. How many days in a row are you going to do this?

From Rhett on Fri, Dec 03, 2010 at 12:33:06 from 170.215.59.130

Mack, I hope to keep it up through Dec. Of course I'll take Sundays off though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

15 easy miles

My legs felt strong today, so I ran a bit harder than I have been running.  I actually felt like a runner again.  It was nice.  On the bit scary side though, my shin was hurting pretty good for about the first 6 miles of the run, but then it completely went away.  There is no pain now and it is not tender to the touch, so I hope it wasn't anything to worry about. 

SpeedStar 4 Miles: 15.00
Comments
From Teena Marie on Fri, Dec 03, 2010 at 18:41:05 from 67.2.89.224

Incredible run!

Do you still tape your leg? Any time my compartment starts acting up I will tape it for a few days until it settles down. Also, I always tape it for a hard run.

From DonGardinero on Fri, Dec 03, 2010 at 19:33:35 from 152.216.7.5

You're an animal.

From Burt on Sat, Dec 04, 2010 at 11:14:56 from 72.223.84.236

Geez Rhett. Nice job.

From Rhett on Sat, Dec 04, 2010 at 21:31:08 from 216.67.217.220

Thanks guys.

Yes Teena, I have had it taped for a few weeks now. Today my leg felt much better on my run. I was happy about that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles that ended up being much faster than I thought.  I was thinking about a nice recovery run from yesterdays 15 miler and I was just going with what felt good.  At the end I couldn't believe how fast I had run.  I need to do better at going slower on recovery days so I don't end up injured again, but I was happy that my shin felt much better today.

Comments
From DonGardinero on Sat, Dec 04, 2010 at 22:15:25 from 70.6.7.13

Another nice run.

From timp on Sun, Dec 05, 2010 at 09:21:22 from 66.167.51.74

nice job -- is the shin area where you had your s.f.?

From Rhett on Sun, Dec 05, 2010 at 16:02:16 from 216.67.217.220

Yes Tim, it's in the same general area of where I had the SF. It might be an inch or 2 higher up the tibia, but it is close enough to scare me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.800.000.000.000.0010.80

10.8 easy miles that were made tougher by a lot of climbing. No significant shin pain this morning.  Felt pretty good.

PM- Core work.  I've decided I need to start doing my core work at least twice a week since I've quit going to the gym and lifting weights.

Addistar Ride2 Miles: 10.80
Comments
From RivertonPaul on Mon, Dec 06, 2010 at 11:23:58 from 67.42.27.114

Glad you had a good run.

From timp on Mon, Dec 06, 2010 at 12:24:24 from 136.182.2.25

nice job recently Rhett!

From Kathie on Mon, Dec 06, 2010 at 13:47:44 from 63.248.105.188

Nice run happy to hear no pain again!

From DonGardinero on Mon, Dec 06, 2010 at 15:12:27 from 174.52.230.9

Awesome!!!

From Smooth on Mon, Dec 06, 2010 at 15:56:07 from 67.2.111.170

Solid mileage build up! Good to hear you shin's feeling good!

From Rhett on Mon, Dec 06, 2010 at 16:33:46 from 170.215.59.130

Thanks all, and so you know, Slick is blogging again.

From DonGardinero on Mon, Dec 06, 2010 at 17:24:13 from 70.6.7.13

Just curious, what is the easy pace you've been doing these runs? I bet it's still faster than my fastest pace. Lol

From Rhett on Mon, Dec 06, 2010 at 17:37:35 from 170.215.59.130

Dale, I've been trying to run by feel and not look at my watch. When I'm all done I take a peek to see what the pace was. It is funny that easy some days has been as fast as 7:30 and some days as slow as 8:40. Today was a slower day, I was right at 8:30, but Sat. easy was 7:30.

From Smooth on Mon, Dec 06, 2010 at 17:42:03 from 67.2.111.170

Ummm, yeah...your slowest pace IS faster than my fastest pace! :)

From MarcE on Tue, Dec 07, 2010 at 00:18:55 from 204.16.82.120

Nice miles, Rhett (You realize that the extra .8 (or minus .2) miles is really bothering some of our OCD friends (..er, Kathie!) Finish on a nice multiple of .25 miles next time. :)

From Kathie on Tue, Dec 07, 2010 at 13:03:11 from 63.248.105.188

Hey Marc I looked the other way on this one...I didn't bring it up you did!

From Kelli on Tue, Dec 07, 2010 at 20:29:27 from 71.219.66.85

They say that the core work makes you a stronger runner (as if you need to be any stronger or faster!!!)