Rhett

Phoenix 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
1163.3039.6035.0024.100.001262.00
Brooks Summons II Miles: 75.00Brooks Ghost 5 Miles: 335.10Sketchers R Miles: 431.00Reebok Reelflex Miles: 50.00MonTrail Miles: 87.00Sketchers R (7/26/13) Miles: 193.60Brooks PureConnect Miles: 19.50Asics Tarther Miles: 33.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.004.000.000.0010.00

Track Work

I took an extra day rest to recover from my Half I did on Saturday by switching yesterday's and today's workouts.

1 mile warm up

4 x 1 mile with 1/4 mile jog recovery (6:29, 6:30, 6:23, 6:44--yikes!)

4 miles easy at a bit faster than 8:00

I had planned on doing 8 x 1 miles, but when my time dropped so much on the 4th mile I figured my legs needed a little more recovery time from my Half, so I changed up the workout.

Total run 10 miles

Brooks Summons II Miles: 10.00
Comments
From DaleG on Wed, Jan 02, 2013 at 13:00:59 from 66.87.65.172

Good idea changing it up. I need to go read your race report.

From Mack on Wed, Jan 02, 2013 at 13:54:09 from 50.39.133.3

Smart thing to listen to your body like that. Nice job getting the ten miles in on New Years day! Great way to start the year...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Legs, Abs, and Planks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.007.000.000.0013.00

Tempo Run

4 mile warm up

7 mile tempo-- AP 6:41

2 mile cool down

Total run 13 miles

I was breaking in some new shoes (Brooks Ghost) on this run. I really liked them.

Brooks Ghost 5 Miles: 13.00
Comments
From Tom Slick on Thu, Jan 03, 2013 at 08:25:22 from 69.171.160.145

Yowza, Nice run Rhett. I'll bet it is colder here in Sandy than it is in Lake Havasu? Which is good for you!

From Rhett on Sat, Jan 05, 2013 at 09:36:34 from 74.41.239.14

Yep Slick, the coldest we get around here is about 32 degrees and that doesn't happen every year. I am ready for the weather to warm up about 10 degrees around here though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

UML

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long run

20 miles with Jeff early this morning. 

AP 7:38

Nothing too special about this run.  We finished strong and were still feeling like we could go more, so I guess that is a good thing.

Brooks Ghost 5 Miles: 20.00
Comments
From DaleG on Sat, Jan 05, 2013 at 09:33:00 from 98.202.43.67

Wow, way to go. What time did you start your run? I just got out of bed.

From Rhett on Sat, Jan 05, 2013 at 09:38:03 from 74.41.239.14

We started at 5:30. Today is my Saturday for the month to work, so we had to start early to get me to work by 9.

From Tom Slick on Sat, Jan 05, 2013 at 09:40:21 from 69.171.160.195

20 miles just for fun. You da man Rhett. Have you got any goal races in mind for 2013?

From Rhett on Sat, Jan 05, 2013 at 09:50:08 from 74.41.239.14

The 20 miler wasn't just for fun. I'm not that crazy. Jeff and I are running the Phoenix marathon on March 2. I think Smooth is running it too.

From DaleG on Sat, Jan 05, 2013 at 10:12:24 from 98.202.43.67

My wife is running that marathon. BeMo talked her into it and said she could stay with her.

From Smooth on Sat, Jan 05, 2013 at 13:48:07 from 71.35.231.124

Another awesome 20 miler!!! I'm usually in a near state of comatose after a 20+ miler! NOT YOU!!!! You go to work by 9 when most people were just crawling out of bed! SUCH dedication will pay off come race day! :)

JakeK on the blog is running Phoenix too. Can't wait to see you in two months! :)

From Teena Marie on Sun, Jan 06, 2013 at 14:17:23 from 65.130.7.241

20 at a 7:38 pace and felt like you could do more????? Are you for real??? Looks like you may peak perfectly!! Just don't do anything crazy in the next handful of weeks. :) :) :)

From Rhett on Mon, Jan 07, 2013 at 20:35:57 from 173.87.181.227

Dale, that's cool that your wife and BeMo are rrunning Phoenix. Too bad you aren't coming.

Smooth, I just hope you get your knee feeling better before Phoenix.

Teena, I definitely don't follw any normal training plan,so most of my running probably seems crazy, but I'll try not to do anything crazier than normal.

From DaleG on Mon, Jan 07, 2013 at 22:15:16 from 66.87.126.59

I just didn't feel like training for another marathon so soon, especially since I had already planned out my year. Plus, it would cost too much for all of us to fly down there. No way would I want to drive that far for a marathon. Lol.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.007.000.000.0010.00

Track Work

1 mile warm up

7 x 1 mile at half mp with 3 minute quarter mile recovery (6:25, 6:30, 6:31, 6:28, 6:30, 6:28, 6:30)

I did the first lap of an eight mile when Chase's soccer practice ended 15 minutes early so I stopped there.

Total run- 10 miles

Brooks Ghost 5 Miles: 10.00
Comments
From Smooth on Tue, Jan 08, 2013 at 23:01:55 from 71.35.231.124

"Saved by the bell" or is it "awesome mile repeats interrupted"? Seriously, SEVEN miles!!!! Are you going to work up to 10 or more?

Wow, your repeats are so speedy and so consistent!!! That is very impressive threshold training! :) :) :) EXCELLENT SOLID SOLID track work! :)

From MarcE on Wed, Jan 09, 2013 at 19:04:09 from 204.16.82.120

As fast as ever!

From Rhett on Thu, Jan 10, 2013 at 08:07:02 from 74.41.239.14

Smooth, probably a little of both. I was on pace to hit 6:30 again, but I would have probably had to push hard on the last lap to maintain it. I was planning on working up to 10 but it will depend on how my training goes.

Marc, thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Legs, abs, and planks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Aerobic intervals

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.008.000.000.0015.00

Tempo Run

4 mile warm up

8 mile tempo- AP 6:42

3 mile cool down

The strong wind really made this run tough today.

Brooks Ghost 5 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core Synergistics

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

Long Run

I was supposed to meet up with Jeff this morning at 5:30. After waiting till 5:40 I took off on my own.  I have gotten used to doing my long runs with someone and it took my a few miles to wrap my mind around doing the run solo.  I have to talk in ward conference tomorrow so I took advantage of the quiet time to ponder on my thoughts that I would share with the ward.

Jeff's alarm didn't go off, but he met me around mile 10 and it was nice to have him there for the second half of the run.  Todays run felt really easy for some reason.

21 miles AP 7:25

Next week I'm doing a cut back week. 

Brooks Ghost 5 Miles: 21.00
Comments
From Smooth on Sat, Jan 12, 2013 at 21:27:36 from 71.35.231.124

Larry has to speak in a ward conference tomorrow too, first of 8 ward conferences this year. I am sure you will do a great job with your talk and your ward will be uplifted and inspired. You're a wonderful bishop! :)

It amazes me that you can ponder on your thoughts/talk while you're running at 7:25 pace and this 21 miler felt really easy! SO AWESOME!!! I'm glad Jeff finally had your company for last half of the run! :)

From Rhett on Sun, Jan 13, 2013 at 17:44:51 from 184.10.177.97

Smooth, you are always too kind. Thanks. I think my talk went well.

From Teena Marie on Sun, Jan 13, 2013 at 17:46:36 from 75.165.251.79

I am in awe of how well your runs are going!! Seriously, amazing!!!

Hope that your ward conference was everything you wanted it to be. :)

From MarcE on Mon, Jan 14, 2013 at 20:18:49 from 204.16.82.120

21 miles at 7:25/mi. Have you pondered that? You da man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

1 hour recovery run on TM at 0.5% incline.

Total 7.5 miles at 8:00 pace

Good thing I'm on a cut back week because my legs felt tired tonight.

Brooks Ghost 5 Miles: 7.50
Comments
From timp on Tue, Jan 15, 2013 at 07:31:42 from 159.63.144.194

great week last week, btw

From Smooth on Wed, Jan 16, 2013 at 15:18:47 from 71.35.231.124

Your recovery run is still faster and longer than my "hard" run! :)

Nice job on the cut back! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ab ripper X

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest Day- Enjoying recovery week.  Maybe a little too much.

Comments
From fly on the Wall on Thu, Jan 17, 2013 at 10:19:46 from 168.180.63.58

Nah... you can't have too much joy from a recovery week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.003.000.000.0010.00

Short Tempo Run

6 easy miles

3 tempo miles (AP 6:27)

1 cool down

Total 10 miles

Brooks Ghost 5 Miles: 10.00
Comments
From Teena Marie on Sun, Jan 20, 2013 at 18:05:48 from 75.165.251.79

6:27 is crazy fast!!! :)

Hope you had a fantastic weekend. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

UML

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Long Run

Last run of my recovery week.  Started slow, first mile 8:24, and gradually increased speed each mile for the first 11 miles, 7:01 11th mils.  Then finished with 2 easy miles around 7:30.

Total Run 13 miles- AP 7:37 

Brooks Ghost 5 Miles: 13.00
Comments
From Mack on Mon, Jan 21, 2013 at 11:59:32 from 50.39.128.144

Nice job Rhett. Looks like a good solid workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I've decided to make this week a long slow week.

I did 20 miles tonight, AP 8:16

With the slower pace I'm hoping to be recovered for my next long slow run in a couple days.

Brooks Summons II Miles: 20.00
Comments
From Teena Marie on Wed, Jan 23, 2013 at 08:54:17 from 75.165.251.79

Any time you can say you ran 20 miles at an 8:16 pace because you wanted to run slow ... well ... that is stinkin' AMAZING!!! Your fit as a fiddle, my friend!!! :)

You recovered yet?

What is the plan for the rest of the week? :)

From DaleG on Wed, Jan 23, 2013 at 13:13:06 from 66.87.126.69

Good luck, it sounds brutal, but if anyone can do it, its you.

From Rhett on Wed, Jan 23, 2013 at 13:27:43 from 74.41.239.14

Teena/ Dale, thanks. My legs feel perfectly fine today. I did the elliptical yesterday and will do some ab and core work tonight. Tomorrow morning I'm going long and slow again, probably another 20, but it will depend on how my legs feel when I'm running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes elliptical. Legs felt good.

Comments
From Smooth on Wed, Jan 23, 2013 at 16:57:06 from 71.35.231.124

Amazing you! Legs felt good a day after a 20 miler...awesome sauce! :)

I booked the hotel room in Mesa on Fri night so we'd be close to the bus pick up for the Pheonix Marathon! Cannot believe how much they charge for a tiny room with one queen bed. Almost as bad as Boston! :)

You are going to run FANTASTIC on March 2! :)

From Rhett on Thu, Jan 24, 2013 at 08:13:33 from 74.41.239.14

Thanks Smooth. We chose to stay in an Embassy Suites about 6 miles away from the race so it would cost less and there would be room for our whole family. Also, Doone and the kids love their breakfasts. Maybe if I run fast enough I can get back to the hotel before they end breakfast. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Abs and core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Another long slow run.

Started out really easy, but my legs felt great this morning like I could just keep at it all day.

20 miles- AP 7:46

On a side note, I was trying out a new pair of Sketchers.  I didn't even know they made running shoes, but I was in Vegas last Saturday and went into one of their stores and tried a pair on and loved them so I bought them.  Today was my first run in them.  They were AMAZING. I give them an A++.  They weigh next to nothing, but have way more cushion than my heavier shoes. The toe box is nice and large, yet they fit like a glove.  I put them back in the box and am going to save them for some race day magic.

Sketchers R Miles: 20.00
Comments
From DaleG on Thu, Jan 24, 2013 at 10:18:48 from 98.202.43.67

Wow, Rhett. Another nice, long run. Those shoes sound great. I didn't even know Sketchers could make a light shoe. Every pair I have ever picked up was heavy.

From Hillbilly Runner on Thu, Jan 24, 2013 at 10:24:04 from 207.162.186.109

Hey Rhett, "Great" run looks like you've found the passion to run again. Great job!!!!

From Teena Marie on Thu, Jan 24, 2013 at 17:31:27 from 75.165.251.79

Wowzers!!!!!

Little Miss Muffet, Sat on a tuffet,

Eating her curds and whey;

Along came a spider,

Who sat down beside her,

And Rhett already ran 20 miles that day!

From Smooth on Thu, Jan 24, 2013 at 20:06:46 from 71.35.231.124

Wait! Who runs TWO 20 milers in 3 days?!!! AND felt like they could keep at it all day. AND at a 7:46 average pace?!!! Rhett the AWESOMEST Capt'n underpant, that's who!!!!!! :) :) :)

WOW!!! So so so so impressive!!!! You are in tip top shape! :)

Very cool about those Sketchers shoes. I'm in the hunt for some new running shoes. Are you familiar with Hoka, a trail shoes that has very light thick soles? I wonder how Sketchers compare?!

From Rhett on Fri, Jan 25, 2013 at 09:20:00 from 74.41.239.14

Dale, I never heard of them either. They have this sole that is crazy like yet really soft.

HBR, yep. I'm really enjoying running again. What are you up to? Any racing?

Teena, my blog is a no rhyming zone. Save that stuff for Dale's blog. :) "Stop your rhyming and I mean it!"

Smooth. Nope I never heard of Hoka, but I did see that sketchers makes a trail shoe as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 minutes elliptical. Legs felt really good. Looks like I should be ready for my final long run of my long, slow running week. I'll be running with Jeff tomorrow. I'm not sure how far we are going yet though. I need to see what he wants to do.

Comments
From Teena Marie on Fri, Jan 25, 2013 at 12:44:45 from 75.165.251.79

Seriously ... 3 LONG runs in one week!!! You are crazy boy!!!!

Also, will you say hello to Doone for me?

And just one last thing:

What's shakin', bacon????

(You can't stop the rhyme!!!)

From Rhett on Sat, Jan 26, 2013 at 09:35:04 from 184.10.187.59

Wrong answer Teena. The correct response to "Stop your rhyming and I mean it!" is "Anybody want a peanut?" Have you not seen Princes Bride?

Doone says hi back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

It was raining pretty good when I got up at 4:50 so I shot a text to Jeff to see if he was still up for a run. He sai he was getting ready, so we met up for our run at 5:30 and took off in the rain for a long run. He is working through shin splints and I was on my third 20 miler of the week so we decided to keep it easy. We splashed and sloshed and talked and laghed and talked as we made our way through 20 miles in the dark and rain.

AP 7:47

Now back to some more normal training next week.

Brooks Ghost 5 Miles: 20.00
Comments
From Burt on Sat, Jan 26, 2013 at 10:11:39 from 72.223.80.89

what the??? When is your next marathon?

From Teena Marie on Sat, Jan 26, 2013 at 20:15:14 from 75.165.251.79

IMPRESSIVE!!!!

I can't believe I missed the Princess Bride line!!! Dang!!! What has happened to me???

From Rhett on Sun, Jan 27, 2013 at 16:49:14 from 184.10.187.59

Burt, I'm running the Phoenix marathon March 2nd.

Teena, I'll have to admit that I was disappointed that the rhyming queen missed the Princess Bride softball lob I threw ou there for you. I guess I'll let it slide this time.

From Burt on Sun, Jan 27, 2013 at 16:51:54 from 72.223.80.89

Me too. See you then.

From Rhett on Sun, Jan 27, 2013 at 16:57:43 from 184.10.187.59

Cool Burt. I'll be looking for you. Dale's wife and Smooth are also running it.

From Smooth on Mon, Jan 28, 2013 at 13:43:23 from 71.35.231.124

THREE 20 milers in 5 days?!!! WOW!!! AND CRAZY FAST too!!! Were you even tired at work? Did you have something yummy to eat after each long run? Seriously, you are amazing! :)

From Rhett on Tue, Jan 29, 2013 at 13:17:22 from 74.41.239.14

Smooth, I think maybe I'm a little more crazy than amazing. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.008.000.0012.00

Track Work

1 mile warm up

8 x 1 mile with 1/4 mile (3:00) recovery: 6:40, 6:36, 6:36, 6:34, 6:28, 6:21, 6:10, 6:02

1 mile cool down

I started off planning to run each mile at 6:40 pace but each mile kept getting faster so I turned it into a progression mile repeat run.

Reebok Reelflex Miles: 12.00
Comments
From Teena Marie on Tue, Jan 29, 2013 at 09:37:02 from 155.99.168.185

WOW!!!!!!

I can hardly wait to see you rock Phoenix!!! :)

From Tom Slick on Tue, Jan 29, 2013 at 14:04:02 from 168.179.157.87

Nice training pace on your 8 X 1's.

From timp on Wed, Jan 30, 2013 at 18:41:00 from 99.110.188.230

rock n roll rhett!

From Rhett on Thu, Jan 31, 2013 at 08:14:45 from 74.41.239.14

Thanks Teena, Tom, and Tim. I appreciate the encouragement.

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

Abs and Core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.004.000.000.0010.00

Tempo run

4 miles warm up

4 miles tempo- AP 6:55

2 miles cool down

Total 10 miles

I was going to go farther and faster, but I guess my legs are still tired from Monday's speed work, so when I couldn't maintain my goal tempo pace for even 4 miles I decided to cut my run short.

Brooks Ghost 5 Miles: 10.00
Comments
From Burt on Thu, Jan 31, 2013 at 08:37:05 from 71.216.109.214

Steve Austin will be that man. Better than he was before. Better. Stronger. Faster.

From Rhett on Fri, Feb 01, 2013 at 11:54:43 from 74.41.239.14

Burt, sometimes I think I'm Steve Austin, unfortunately reality always slaps me in the face soon there after.

From Burt on Fri, Feb 01, 2013 at 12:01:41 from 71.216.109.214

In your bionic face? Or are you talking about the beer guzzling pro wrestler?

From Smooth on Fri, Feb 01, 2013 at 22:21:01 from 71.35.231.124

Way to listen to hour body and smart to cut back a bit. You'll be ready to hit it hard again! Still remarkable runs and workouts this week! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 min stationary bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

Long Run

Long run with Jeff. He pushed us a bit at the end.

23 miles- AP7:43

4 Weeks to the big day.

Brooks Ghost 5 Miles: 23.00
Comments
From timp on Sun, Feb 03, 2013 at 07:24:29 from 99.110.188.230

Very nice!

From Teena Marie on Sun, Feb 03, 2013 at 13:34:45 from 75.165.251.79

I should just start dropping my jaw open as I head towards your blog as I know it will be coming anyway!!! :) :) :)

AWESOME run!!!!

4 weeks ... woot woot! :)

From Rhett on Mon, Feb 04, 2013 at 13:26:10 from 74.41.239.14

Thanks Tim and Teena.

From Smooth on Mon, Feb 04, 2013 at 13:34:10 from 71.35.231.124

Awesome 23 miler!!! :). You are going to ROCK Phoenix! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical

40 minutes stationary bike

I feel like I am peaking at the right time, but I have a tender spot on my left shin (nothing I couldn't run through), so I'm being careful this week.

Comments
From Smooth on Mon, Feb 04, 2013 at 14:02:02 from 71.35.231.124

I was going to comment on your Sat post that you are peaking at the right time! :)

Smart to pay attention to that shin and be careful this week!

Way to get 100 min cardio workout in! :)

From Mack on Mon, Feb 04, 2013 at 14:55:58 from 50.39.128.144

Great job Rhett. I've kind of lost track of what you have been doing in your training lately. Are you close to running a marathon?

From Rhett on Tue, Feb 05, 2013 at 11:35:59 from 74.41.239.14

Smooth, I'm excited to start my taper and I guess this little shin problem gives me an excuse to start it a bit early.

Mack, I'm running Phoenix marathon March 2nd. Smooth is running it too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.002.000.000.000.002.00

10 minutes elliptical

2 miles at mp (6:50) on TM at 1% incline

35 minutes elliptical

Brooks Ghost 5 Miles: 2.00
Comments
From DaleG on Tue, Feb 05, 2013 at 10:38:34 from 98.202.43.67

How Was the shin today?

From Mack on Tue, Feb 05, 2013 at 11:19:10 from 50.39.128.144

Nice job Rhett. Gotta love that elliptical. So low impact, but such a good, deep aerobic workout.

From Teena Marie on Tue, Feb 05, 2013 at 11:58:58 from 155.99.164.207

BE CAREFUL with that shin!!! :)

You are so ready. :)

From Rhett on Tue, Feb 05, 2013 at 13:26:02 from 74.41.239.14

Dale, it was pretty sore during the first mile, then warmed up and felt much better during the second. The main thing I wanted to see was how it would feel afterwards and so far it feels pretty good today.

Mack, yes the elliptical is great. I felt no pain while on that, but my first few steps of running were a bit of a shock.

Teena, I will be very careful over the next 3 1/2 weeks, but I still need to get in a little running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core Synergistics

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical

30 minutes stationary bike

My shin feels perfect this morning as far as walking and elliptical go. I did not run on it though, thinking another couple days rest would do it some good.  I'll stick with cross training again tomorrow and then try it out for a run on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Another day of cross training

1 hour elliptical

I showered at the gym before heading to work and while I was changing one of those body builder types said to me, "Wow, you're shredded."  Who says a marathon runner can't be "shredded?"  Anyways it made me feel good and now I'm tooting my own horn about it.  Sorry for the momentary laps of pride.  On a more humble note, I sure hope my leg feels good on my run tomorrow.

Comments
From Burt on Fri, Feb 08, 2013 at 09:00:47 from 71.216.109.214

Wow. You just got hit on. Think about it. Why do they spend so much time sculpting their bodies? Because they love themselves. I mean, they reaaaaally love themselves. They're all gay.

From Rhett on Fri, Feb 08, 2013 at 09:02:59 from 74.41.239.14

Burt, you crack me up. Thanks for helping to keep me humble though. :)

From Smooth on Sat, Feb 09, 2013 at 13:29:24 from 71.35.231.124

I think it's GREAT that you're "shredded"! Doone can attest to that, I am sure! :).

Nice cross training this week! Can't wait to hear how your run goes today! Hope the leg cooperates! :)

From Teena Marie on Sun, Feb 10, 2013 at 11:48:28 from 75.165.251.79

Your post was the best EVER!!!!!! :) :) :)

LOVED LOVED LOVED it!!!!

Shred on my friend. :)

From Rhett on Sun, Feb 10, 2013 at 20:11:17 from 184.12.180.27

Tanks Smooth and Teena, I was in st.george for my grandfather's funeral this weekend so have not had time to post my Saturday run yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I was in St. George this weekend, but I got up early Saturday morning for a long run. It started well with only mild leg discomfort and I kept a pretty good pace through 16 miles. The last 4 miles I bonked though and was barely averaging 9 min miles and my leg started to hurt.

20 miles AP 8:13

The good news is my leg doesn't feel too bad today. I'm now officially in my 3 week taper so my number one priority is getting my leg right even if I don't log too many running miles. I know I can do elliptical pain free, but I hope to get in some race pace miles as well.

Brooks Ghost 5 Miles: 20.00
Comments
From Teena Marie on Mon, Feb 11, 2013 at 09:15:55 from 155.99.185.147

The hay is in the barn!!! :)

You know what to do.

From Smooth on Mon, Feb 11, 2013 at 15:50:57 from 71.35.231.124

Keep that leg happy...no need for any hard training. You're peaking just right, simply stay healthy and cruise here on out! :)

From Rhett on Tue, Feb 12, 2013 at 08:55:05 from 74.41.239.14

Teena, that is now my taper mantra.

Smooth, I'm going to try and keep the leg happy. Garry is a beast! I am in awe at all the marathons he is doing in a short time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical

10 minutes arc trainer

Zero leg pain doing either.  Walking hurts some still though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45 min. stationary bike

I woke up with no leg pain walking!  No running this week for me though.

Comments
From DaleG on Tue, Feb 12, 2013 at 09:53:28 from 98.202.43.67

Oh Dang, I'll have to go back and see what happened to your leg.. hope everything is ok.

From DaleG on Tue, Feb 12, 2013 at 10:03:23 from 98.202.43.67

Oh, that's right, your shin hurts. Hopefully it'll heal up during the taper.

From Smooth on Tue, Feb 12, 2013 at 16:38:39 from 71.35.231.124

Glad there's no leg pain walking! :)

Have you thought about taping it or may be you're already doing it! :)

From Teena Marie on Tue, Feb 12, 2013 at 20:28:01 from 75.165.251.79

Smart! :)

From Rhett on Wed, Feb 13, 2013 at 14:09:15 from 74.41.239.14

Dale, I'm not exactly sure what is wrong with it, but I sure hope I don't have another stress fracture.

Smooth, yep I'm getting excited for Phoenix. I only ran 1 marathon last year and it didn't go well. I think I am much better prepared this time around.

Teena, thanks. The leg feels really good today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

15 minutes arc trainer

ab work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical

30 minutes arc trainer

Comments
From DaleG on Thu, Feb 14, 2013 at 21:18:43 from 152.216.11.5

Nice job sticking with no running this week.

From Rhett on Fri, Feb 15, 2013 at 09:09:59 from 74.41.239.14

Thanks Dale, I so want to try to run on it, but I am not going to this week. Maybe next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour stationary bike.

If I didn't know I had an injured leg, I would think I was perfectly fine.  I'm afraid how it will feel when I try to run on it though.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

90 minutes arc trainer

I started getting a cold yesterday.  :(  Luckily it is still 2 weeks till race day.  I should be better by then.

Comments
From DaleG on Sat, Feb 16, 2013 at 08:33:45 from 152.216.11.5

Hopefully it goes away soon. That's one bad thing about training for races this time of year. My son just caught a bad cold and now my wife is worried she'll get it just before the marathon.

From Rhett on Sat, Feb 16, 2013 at 11:42:57 from 74.41.239.14

Dale, is your wife excited to run the marathon? I hope she stays healthy.

From DaleG on Sat, Feb 16, 2013 at 12:06:19 from 66.87.64.57

She is excited and nervous. Mostly nervous because of her reactive Hypoglycemia and not having easy access to the foods she needs to eat. That makes me nervous, too, because I see what happens when she doesn't get the right foods.

From Teena Marie on Mon, Feb 18, 2013 at 12:33:36 from 75.165.251.79

How are you feeling?

How is the leg?

From Rhett on Mon, Feb 18, 2013 at 21:06:56 from 184.10.181.235

Dale, that is a little freaky about your wife. Has she had problems in during races in the past with her hypoglyciemia?

Teena, I feel terrible because of my cold, but that will get better soon. My leg feels perfect, but I haven't really run on it yet. I don't want any set backs with my leg that will prevent me from running the marathon in 12 days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.000.000.50

10 minutes arc trainer- no leg pain

10 minutes stair speed intervals- no leg pain

5 minutes TM at 2% incline very slow- no leg pain until the 5th minute when I got up to 6.5 mph and it wasn't really pain, it was more some tightness coming on, so I decided to stop there before it became pain.

10 minutes arc trainer- no leg pain

Now to see how it feels tomorrow morning when I wake up. If it is good I will try to run a little more tomorrow.

Brooks Ghost 5 Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 mile TM 2% incline- 9:30 Leg pain started at zero and built up to a very mild 2 on a 1-10 scale.

20 minutes stair-mill speed intervals- no leg pain

10 minutes stationary bike.

My leg feels perfectly fine doing pretty much everything except running.  I'm going to be good for the marathon though.  The question is just how fresh can I keep my legs without any true running?

Brooks Ghost 5 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Cardio Intervals for Power 90

Leg felt fine hoping around on it and doing all the exercises.

Comments
From DaleG on Thu, Feb 21, 2013 at 08:48:57 from 98.202.43.67

That's great news.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

10 minutes speed intervals on stairmill- 0 pain

1 mile on TM at 2% incline a little faster than mp (6:44)- 3 out of 10 pain

10 minutes speed intervals on stairmill- 1 out of 10 pain

Leg feels perfectly fine walking around now a couple hours later.

Brooks Ghost 5 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical

As of today I have finally reached my goal race weight of 152. That was my weight when I ran both my sub 3's so it is kind of a mental thing for me now.  Let's see if it works a third time for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I really wanted to run today,but the more I thought about it the more I realized I'd be better off not doing anything that casued me pain.

15 minutes speed intervals on stairmill

30 minutes arc trainer

15 minutes speed iintervals on stairmill

1 week till race day!

Comments
From Teena Marie on Sun, Feb 24, 2013 at 11:10:30 from 75.165.251.79

Wow ... now that self control!!!

Less than one week to go! :)

From DaleG on Mon, Feb 25, 2013 at 10:38:42 from 98.202.43.67

Way to go!!! How's the leg?

From Rhett on Mon, Feb 25, 2013 at 16:14:47 from 74.41.239.14

Teena, it was a tough call not to run, but I figured I could get the same benefit from the cross training I did. I hope I was right.

Dale, I'm not too sure about the leg right now, but it is going to be fine on race day. Now I just need to shake this head cold I've had for the last week and a half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

REST

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 Minutes Elliptical

Comments
From Teena Marie on Tue, Feb 26, 2013 at 17:56:13 from 75.165.251.79

How you feeling? :)

From Smooth on Tue, Feb 26, 2013 at 21:57:18 from 67.2.127.125

Is the cold gone? How do you feel? What's your goal on Sat.? Can't wait to see you and Doone. :)

From Rhett on Tue, Feb 26, 2013 at 22:15:58 from 184.10.178.70

Teena and Smooth, I am starting to feel better. I waas worried that I may be getting a sinus infection, but tonight seem to be feeling a lot better. I am definitely rested and I hope my leg will let me give 100% on Saturday.

Smooth, about what time are you going to catch the bus in the morning? I am so looking forward to catching up with you I am so excited for you and Larry about your mission call as well.

From Smooth on Tue, Feb 26, 2013 at 22:38:58 from 67.2.127.125

I don't know...may be the 4:30 bus? We are driving down early Fri. Morning. Karen said it takes 10-11 hours so we hope to get there around 5pm. I think our hotel supposed to have a shuttle to take us to the bus Sat morning. We will know better once we check in.

Larry and I can't wait to catch up with you too. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

REST

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical

My sinus infection was just not going away so I finally broke down and started a Z pack last night.  I'm already feeling a lot better.  

Tomorrow is rest day and then the big race on Saturday.  I'm going to go for a 3 hour race, but I haven't really run for 3 weeks.  Three weeks ago I felt like I was in shape to go for a sub 3 and I have been cross training hard ever since.  Hopefully my leg is healthy and my body is ready to go for it.  I'll find out soon enough.

Comments
From Smooth on Thu, Feb 28, 2013 at 08:05:52 from 67.2.127.125

So glad you are feeling better. I think your legs will be fresh and you will do AWESOME on Sat. Trust your training and go get that sub-3! :)

From Rhett on Thu, Feb 28, 2013 at 08:18:03 from 74.41.239.14

Thanks Smooth. Drive safely and enjoy the warm weather down here.

From Teena Marie on Thu, Feb 28, 2013 at 16:38:22 from 75.165.251.79

Can hardly wait to hear about your race! Is there some way I can track you online or anything?

From timp on Fri, Mar 01, 2013 at 09:03:01 from 159.63.144.194

good luck! have a blast!

Race: Phoenix Marathon (26.2 Miles) 03:39:51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.1013.100.000.000.0026.20

Phoenix Marathon

The best part of the day was seeing Smooth at the start. She is so amazining and it lifted my spirits to see her and get to talk to her for a while. 

I wasn't sure what to expect since I only really ran 1 time in the four weeks previous to the marathon due to some severe tibial pain in my left leg.  I did do a lot of elliptical work though and hoped that would be enough to maintain the training level I was at 4 weeks earlier.  I believe I was in 3 hour marathon shape 4 weeks ago and hoped I still was, but as I quickly found out, the elliptical can maintain the cardio system just fine, but the muscles needed to absorb the pounding of running, especially down hill, just don't stay maintained like running. 

If I hadn't stopped running I wouldn't have been able to make it even a mile though I am sure since even a week out I was still experiencing pain with even mild attempts at running slow for a few seconds.  I was super happy as I got started on the race and found that I had no pain.

I ran with my training partner Jeff.  We decided to shoot for 3 hours and see how it went.  At 9 miles I realized my legs were thrashed, so I wished Jeff well and slowed down. At that point we were on pace for 3 hours.  I hit the half at 1:33 so just 3 minutes off pace, but the wheels had already come off and I was in survival mode. 

The second half of the marathon was terrible.  My quads and calfs were completely trashed, I was in a lot of pain, but I was so happy to be out there running without the tibia pain that I was able to continue on, just very slowly.  I mecifully finished at 3:39:51.

I learned that there is no substitution for running.  I also am determined to get in a good year of running then do this marathon over.  The organization of the event was fabulous.  The course is very friendly.  The race shirts are sweet.  And I need a redo on this race.

Comments
From Kam on Mon, Mar 04, 2013 at 11:03:12 from 68.66.163.179

You definitely didn't get a fair shake at this course, Rhett. Sorry about the tibia issue.

From timp on Mon, Mar 04, 2013 at 14:14:18 from 159.63.144.194

sorry things didn't pan out - how is the leg?

From Teena Marie on Mon, Mar 04, 2013 at 15:56:21 from 75.165.251.79

You definitely need a redo!! :)

Still, when you think about it, 3:39 with no running for 4 weeks is pretty amazing! :)

From DaleG on Tue, Mar 05, 2013 at 20:05:25 from 152.216.11.5

Great attitude, Rhett!!! Very impressive time with no running for nearly a month. I also agree with you that there is no sustitute for real running. Even treadmill running isn't as good as outside running, as I have noticed over the years.

From Rhett on Wed, Mar 06, 2013 at 16:17:47 from 74.41.239.14

Kam, thanks, I'll give it another shot next year.

Tim, my leg felt perfect for the first time in about 6 weeks on race morning and still feels fine.

Teena, I really thought doing the elliptical hard core would serve me better.

Dale, yep the elliptical kept the cardio system fine, but didn't maintain the leg muscles.

From timp on Wed, Mar 06, 2013 at 18:38:26 from 99.110.188.230

glad your leg is doing well

From Burt on Mon, Mar 11, 2013 at 00:47:24 from 72.223.80.89

Way to tough it out! I hope you saw some more cool people while you were there.

From Smooth on Mon, Mar 11, 2013 at 21:49:53 from 71.35.240.19

Rhett ~ I was so happy you spotted me and we were able to visit before the race! :) I think the world of you! Thank you for your kindness and friendship! :) :) :)

Larry was bummed that he missed seeing Doone at the finish and missed watching you run in! :(

I am so glad you were able to run this marathon without any tibial pain. I agree that this is a good race to come back next year. Way to not throw in the towel...such GREAT attitude! You will crush this race next year! All the best!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I have decided to focus my training for the next 51 weeks on running the 2014 Phoenix Marathon.  I figure with a good year I can build my base up slowly while maintaing some core fittness and by the time I get to my official 16 week marathon training already be running 60 miles a week for a while.

I started today with a recovery workout, my first workout since my marathon after a week of rest. I plan on sticking with recovery workouts for this week and the next.

30 minutes elliptical

Comments
From timp on Mon, Mar 11, 2013 at 11:04:11 from 159.63.144.194

good plan Rhett -

From Teena Marie on Wed, Mar 13, 2013 at 22:11:13 from 24.234.186.162

How has the week been for you? :)

I'm excited to read all about the awesome workouts you come up with. :)

From DaleG on Wed, Mar 20, 2013 at 21:02:18 from 152.216.11.5

How's it goin', Rhett?

From Teena Marie on Tue, Mar 26, 2013 at 15:59:28 from 65.130.11.168

Hello. :)

From fly on the Wall on Wed, Apr 17, 2013 at 08:15:45 from 168.180.63.58

It's not cool to leave your blob unattended for over a month and a half! ;)

edit

Wow that should have been blog not blob. You can leave your blob unattended all you like.

From Rhett on Wed, Apr 17, 2013 at 15:26:00 from 74.41.239.14

Thanks for the reminder Fly. I've been so busy with life I just needed to step away from the blog for a while, but I don't want to be uncool so I may have to start blogging again. I have been running just not posting.

From fly on the Wall on Wed, Apr 17, 2013 at 15:39:27 from 168.180.63.58

I know what you mean Rhett. Until this week I hadn't posted since February and I even ran 2 races in that time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Brooks Ghost 5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Brooks Ghost 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Brooks Ghost 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Sketchers R Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Sketchers R Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Brooks Summons II Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Sketchers R Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I have been exercising and running, just too busy to blog. I miss all of you though and am going to try and get back blogging. I'm in my 5th week of "Insanity" right now. It is very intense with a lot of plyometrics involved. I have also been running a few miles a day with a longer run on the weekend.

This morning I ran 4 easy miles and tonight will do my insanity workout.

Sketchers R Miles: 4.00
Comments
From fly on the Wall on Tue, Apr 23, 2013 at 11:29:38 from 168.180.63.58

Hello Rhett.

From Rhett on Tue, Apr 23, 2013 at 11:33:17 from 74.41.239.14

Hey Fly. Thanks for heckling me last week and getting me back on here.

From fly on the Wall on Tue, Apr 23, 2013 at 13:11:45 from 168.180.63.58

Welcome back to both of us.

From Teena Marie on Tue, Apr 23, 2013 at 19:14:15 from 67.2.100.133

NICE!!! Just out of curiousity, what height of plyo box are you using?

From Rhett on Mon, Apr 29, 2013 at 14:50:56 from 74.41.239.14

Teena, I never answered your question. No box is used with the Insanity workouts, just tons of jumping.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Sketchers R Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Sketchers R Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

I ran with Jeff on the trails at SARA Park this morning. It was the first time I have ever run that trail. It was a fun but challenging run. Jeff pushed me pretty hard and at the end I had to tell him to go ahead since I was slowing him down. I better get myself back in running shape fast so I can keep up with him.

Brooks Summons II Miles: 9.50
Comments
From on Sat, Apr 27, 2013 at 21:42:20 from 166.137.209.172

I signed up, so here I am writing on your blog!

It was a great run this morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Sketchers R Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I've just been trying to build my running base mileage. I haven't been using a watch on most of my runs.

5 miles today.

Sketchers R Miles: 5.00
Comments
From DaleG on Tue, Apr 30, 2013 at 09:55:51 from 98.202.43.67

It's nice running without a watch, isn't it? I did that today.

Good luck with building your base miles.

From Rhett on Tue, Apr 30, 2013 at 10:04:14 from 74.41.239.14

Thanks Dale. I've noticed that you have been slowly increasing your miles as of late as well. Good luck to you also.

From DaleG on Tue, Apr 30, 2013 at 10:36:55 from 98.202.43.67

Thanks Rhett. It's been tough after not being very consistent for the past couple of years. I need to be ready for St. George and drop a lot of weight, so I better stick with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles easy this morning, felt good.

Sketchers R Miles: 5.00
Comments
From Teena Marie on Thu, May 02, 2013 at 12:31:38 from 67.2.100.133

Nice!! Is Doone running?

From Rhett on Fri, May 03, 2013 at 10:18:59 from 74.41.239.14

No Teena, Doone doesn't run much ever since her metatarsalgia. It hurts her feet too much. Does does workout at the gym most days though and says she really misses running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 more easy miles

Sketchers R Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

9.5 miles of trail running with Jeff.  Same run we did last week, but 20 seconds per mile faster this week.  It is a really fun trail with a few big climbs and a few fast decents.  It is rather scenic as well through some little rocky cliffs and with a few looks at the lake. 

Brooks Summons II Miles: 9.50
Comments
From timp on Tue, May 07, 2013 at 20:23:49 from 99.110.188.230

sounds like a great run --

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Sketchers R Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I ran at dusk tonight. The weather was amazing for May in the desert.

Sketchers R Miles: 6.00
Comments
From DaleG on Tue, May 07, 2013 at 22:29:14 from 152.216.11.5

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles this morning. I've really been slacking this week.  I'll just call it a recovery week. :)

Sketchers R Miles: 3.00
Comments
From timp on Fri, May 10, 2013 at 21:31:06 from 99.110.188.230

you back to runnning in the last couple of week or just back to writing about it?

From Smooth on Fri, May 10, 2013 at 22:41:36 from 71.219.9.121

NICE recovery week! hehe! :) :) :) I like your thinking...that means I get to have 3 "recovery" years...NO such thing as slacking for us, eh?!!! :)

From Rhett on Mon, May 13, 2013 at 14:09:54 from 74.41.239.14

Tim, a little of both. I haven't been running a ton, but I just started blogging again a couple weeks ago.

Smooth, think how healthy and rested you are going to be after a 3 year recovery. :)

From timp on Tue, May 14, 2013 at 02:45:04 from 99.110.188.230

cool Rhett --

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles on a beautiful morning.  Felt great after my easy week last week.

Sketchers R Miles: 6.00
Comments
From DaleG on Mon, May 13, 2013 at 19:13:41 from 152.216.11.5

Nice job. What are the temps like down there? Today it was 90 here. I couldn't believe it.

From Rhett on Tue, May 14, 2013 at 11:22:37 from 74.41.239.14

Dale, we are supposed to hit 106 today. Summer is officially here! The morning are nice in the mid 70s though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 more easy miles. I'm hoping to gradually build my mileage throughout the summer so when the weather cools down I'll be ready to push my body back into sub 3 shape.

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

6 easy miles- windy

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

6 more easy miles on another windy morning

Sketchers R Miles: 6.00
Comments
From DaleG on Thu, May 16, 2013 at 12:42:20 from 98.202.43.67

Nice. It's pretty windy here, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

9.5 miles on the trails at SARA Park. Jeff pulled away from me on the last mile and a half, but I was about 15 seconds per mile faster on this run than I was 2 weeks ago.

Brooks Summons II Miles: 9.50
Comments
From timp on Sat, May 18, 2013 at 15:19:35 from 99.110.188.230

always nice to see progress, isn't it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Another windy morning- 7 easy miles

Sketchers R Miles: 7.00
Comments
From DaleG on Mon, May 20, 2013 at 22:24:17 from 98.202.43.67

Nice job. Any races coming up?

From Rhett on Tue, May 21, 2013 at 10:21:42 from 74.41.239.14

Dale, no races planned for the rest of this year. I am just trying to get my body ready to train for the Phoenix Marathon in March of next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 more miles on a beautiful morning. The lake looked so calm and glassy this morning since the wind finally stopped blowing.

Sketchers R Miles: 7.00
Comments
From Teena Marie on Tue, May 21, 2013 at 12:39:47 from 155.99.190.95

I'm majorly jealous that you get to run around a lake. Sounds breath-taking. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 more miles, a little later than normal so the temps were pushing 90 degrees. I better get used to it since it will be like that even early in the morning soon.

Sketchers R Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles again.  Feeling good building mileage but keeping it all nice and easy.

Sketchers R Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

9.5 trail miles with Jeff. A little slower this week.

Brooks Summons II Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 TM miles at 1% incline and 8 mph

Reebok Reelflex Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles slow.

Sketchers R Miles: 8.00
Comments
From timp on Tue, May 28, 2013 at 10:26:37 from 159.63.144.194

nice couple of 8 milers so far this week

From Mack on Tue, May 28, 2013 at 11:19:12 from 50.39.128.144

Nice work Rhett.

From Rhett on Tue, May 28, 2013 at 16:11:06 from 74.41.239.14

Thanks Tim, I'm just trying build mileage without injury.

Mack, good to hear from you. How you been?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 more

Felt much better today.

Sketchers R Miles: 8.00
Comments
From fly on the Wall on Wed, May 29, 2013 at 15:47:57 from 168.180.63.58

I see a pattern in your increasing mileage. Will next week follow suit or will you buck the trend?

From Rhett on Wed, May 29, 2013 at 15:58:35 from 184.10.148.68

I'll take a recovery next week and then pick up the next week where I left of in the mileage build up. I plan on doing a cut back week every 4th week.

From fly on the Wall on Wed, May 29, 2013 at 16:00:11 from 168.180.63.58

So 9s for the 2nd week of June? and then?

From Rhett on Wed, May 29, 2013 at 16:31:13 from 184.10.148.68

Actually, I think I will repeat the week of 8s then 9s and then 10s before another cut back week. Then I want to hold at 10s for a few months.

From fly on the Wall on Wed, May 29, 2013 at 16:41:26 from 168.180.63.58

That will be a great base. What's the plan for mileage on Saturday runs? Will you start long runs?

From Rhett on Wed, May 29, 2013 at 17:35:01 from 184.10.148.68

I think I will wait till fall when it cools down to start going longer on Saturdays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy again, but I was significantly faster this morning.

Sketchers R Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

9.5 miles with Jeff on the trails at SARA Park.  I was sporting some new Montrail trail shoes this morning and I guess they gave me a mental edge since it was the first time I have done this run under 8 minute pace.  It is a tough trail run with some good climbs and descents, but it is a fun one.

Jeff still pulled away from me on the last mile though.  

MonTrail Miles: 9.50
Comments
From LeMire on Sat, Jun 01, 2013 at 14:40:52 from 74.47.109.38

I'll try getting those pictures from last week up so everyone can see what your talking about.

From DaleG on Mon, Jun 03, 2013 at 01:05:08 from 98.202.43.67

Sounds like a lot of fun. It's always nice running in new shoes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles on a warm morning.

I'm doing a cut back recovery week this week.  

Sketchers R Miles: 6.00
Comments
From Smooth on Mon, Jun 03, 2013 at 21:37:10 from 71.35.212.74

I love reading about your daily consistent runs lately! Good job!!! :)

From Rhett on Thu, Jun 06, 2013 at 12:48:02 from 184.10.148.70

Thanks Smooth, I have been running this week too, but no time to blog. A water pipe broke at my office and flooded it overnight and we are dealing with getting the mess cleaned up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4

Sketchers R Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6

Reebok Reelflex Miles: 6.00
Comments
From DaleG on Mon, Jun 10, 2013 at 00:01:16 from 98.202.43.67

Hope you had a good rest of the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

9.5 miles of trail running with Jeff. We started at 5:15am and it was already 90 degrees. :(

MonTrail Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 slow miles that felt anything but easy.

Sketchers R Miles: 8.00
Comments
From DaleG on Mon, Jun 10, 2013 at 18:47:57 from 152.216.11.5

Sounds like every one of my easy runs. lol. The next one will be better, I'm sure of it.

From Rhett on Tue, Jun 11, 2013 at 09:29:01 from 184.10.148.70

Thanks Dale. This morning's run was much better... 45 seconds per mile faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

20 minute lake swim

8 easy miles that felt much better than yesterday.

Sketchers R Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles

Sketchers R Miles: 8.00
Comments
From DaleG on Wed, Jun 12, 2013 at 19:12:24 from 152.216.11.5

Nice. How are the temps down there?

From Teena Marie on Wed, Jun 12, 2013 at 21:08:10 from 65.130.20.158

Sweet running!!! And totally jealous that you can just go swim in the lake!!!!!!! :)

From Rhett on Thu, Jun 13, 2013 at 10:08:22 from 184.10.148.70

Dale, I run early in the morning and it is around 85 give or take a few degrees.

Teena, it is nice being able to swim in the lake especially on mornings like today when the lake was smooth as glass.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

20 minute lake swim.  My shoulders were sore from my swim on Tuesday.  

8 miles easy on the island.

Sketchers R Miles: 8.00
Comments
From Teena Marie on Mon, Jun 17, 2013 at 06:59:06 from 65.130.20.158

I need to get back to swimming.

Hope you had a fantastic Father's Day! :-)

From Rhett on Mon, Jun 17, 2013 at 13:57:26 from 24.121.1.136

Thanks Teena. Doone always does a great job spoiling me on Father's Day.

I'm sure you did the same for Ryan.

I forgot how much I love lake swimming so much more than doing laps in the pool. I'm going to try and keep it up a couple times a week during the summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles TM 1% incline

Brooks Ghost 5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 easy miles

It was a bit cooler this morning, upper 70s and I could definitely tell that it was easier to run.

Sketchers R Miles: 9.00
Comments
From Mack on Mon, Jun 17, 2013 at 14:48:17 from 50.39.140.145

Nice job Rhett. Glad to hear you still have a cool time of the day down there. Keep up the good work.

From Rhett on Tue, Jun 18, 2013 at 09:58:00 from 24.121.1.136

Mack!!! What's up? Good to hear from you.

From Mack on Tue, Jun 18, 2013 at 10:35:55 from 50.39.140.145

Well I try to check in on the fast running blog from occasionally. I haven't posted anything on my blog in a long time because I haven't been running. If you remember I did Tony Horton's Power 90 last winter and am now on day 28 of P90X. I haven't been blogging it because it just feels weird to put it on a running blog. I am absolutely addicted to P90X. It blows me away how it reaches every single muscle and is incredible cardio too. The only thing I miss about running is being outside in nature. But other than that, this P90X is incredible.

Glad to see you are still consistently putting in the miles. You are amazingly consistent and dedicated. If you don't mind I'll still pop in and read your blog from time to time.

From Rhett on Tue, Jun 18, 2013 at 14:33:38 from 24.121.1.136

Mack, I love hearing from you. I have been checking every now and then to see if you have updated your blog. I'm excited that you're enjoying P90X. It is an very well put together exercise plan that give amazing results. I tried "Insanity" this spring and did not like it nearly as much as P90X.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

25 minute lake swim

9 easy miles around the island

Sketchers R Miles: 9.00
Comments
From Burt on Tue, Jun 18, 2013 at 10:00:05 from 71.216.109.214

Hey bishop. How you doing?

From Rhett on Tue, Jun 18, 2013 at 10:07:01 from 24.121.1.136

Hi Burt. Long time no type. I'm loving the summer but wish I had more hours in my day. How are you doing?

From Burt on Tue, Jun 18, 2013 at 13:38:01 from 71.216.109.214

I've been staying real busy. Too busy to run. And when I get un-busy, I'm either sick or injured. No bueno.

From Rhett on Tue, Jun 18, 2013 at 16:47:24 from 24.121.1.136

You can never be too busy to run Burt. :)

From DaleG on Tue, Jun 18, 2013 at 19:44:18 from 152.216.11.5

Nice job the last couple of days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 easy miles

Sketchers R Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

25 minute lake swim

9 easy miles around the island

Sketchers R Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8easy miles with Jeff. That is all he had time for and that was fine with me.

Sketchers R Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I'm up to 10 miles per day this week!

10 easy

Sketchers R Miles: 10.00
Comments
From Teena Marie on Mon, Jun 24, 2013 at 19:57:56 from 65.130.20.158

YES!!! :) :) :)

Can't wait to see what tomorrow brings!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

32 minute lake swim

10 mile island run

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I have a chest cold, so I took the day off today. Hopefully I feel well enough tomorrow to get back at it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still sick. :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still not up to running, but maybe I'll do some cycling on my trainer this afternoon.

Comments
From DaleG on Fri, Jun 28, 2013 at 18:47:48 from 152.216.11.5

Sorry you're sick. I hope you're starting to feel better.

From Rhett on Mon, Jul 01, 2013 at 16:12:49 from 24.121.1.139

Thanks Dale. Today I am finally feeling pretty good although I still have a bit of a cough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles on TM finishing with a fast last 2.5 miles

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

My thermometer said 95 degrees when I woke up at 5 am this morning so I ran inside on the TM.

10 easy miles at 1% incline-   1:15:00

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

25 minute lake swim

Then my swimming partners and I spent the rest of the morning water skiing. My first run I popped right up on the slalom ski and had a great run until my legs tired out. It was a blast.  Then after letting the other guys go I went for a second time and somehow popped my right groin muscle in the process of getting up.  I iced it when I got home, but I am hurting now that I'm at work. :(   I hope it doesn't hamper my running too much.

Comments
From Tom Slick on Wed, Jul 03, 2013 at 08:21:11 from 168.179.157.87

runnings getting tough in the dog days of summer.....Hey man, whatcha' training up for? Got any fun runs planned. You looking at going to Boston in 2014? I've completely gone to running in the early morning hours because the heat has moved in here and doesn't want to give up it's death grip. Hey, you be careful in the Arizona heat, it can be a killer!

From Rhett on Thu, Jul 04, 2013 at 18:38:17 from 199.117.154.53

Hi Slick. I am just building miles in hopes to run a fast marathon next March. I am signed up for a half ironman in October as well, but my goal is just to finish with a smile on my face.

It finally got to where it is over 90 even at 5am so I am starting to run inside for a little while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes on my bike trainer, my groin is still in pain even on the bike.

Comments
From Teena Marie on Sat, Jul 06, 2013 at 14:42:29 from 65.130.20.158

Stink! Hope your muscle(s) is healing well. :)

Any running this weekend?

From Rhett on Sat, Jul 06, 2013 at 22:32:33 from 199.117.154.53

Hi Teena. I hope you and your family had a great 4th. I did get in 8 miles on the TM today. At first my leg was sore, but it loosened up and I got in a good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles on TM gradually increasing speed as I went. Groin felt tight at first but loosened up as I went.

Sketchers R Miles: 8.00
Comments
From DaleG on Sat, Jul 06, 2013 at 23:04:48 from 98.202.43.67

Nice job on the treadmill. That groin pull sounds painful.

From Teena Marie on Mon, Jul 15, 2013 at 19:54:20 from 65.130.20.158

So ... how has the past 9 days been? :)

From Rhett on Mon, Jul 15, 2013 at 22:00:45 from 199.117.154.53

Teena, I've been on our stake youth Pioneer Trek for the last week. I did actually get some running in that I need to post and pulling those handcarts is a crazy tough workout especially up the hills. What a cool experience it was though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 TM miles before heading off to Williams AZ to start a week of pioneer treking.

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 easy miles before a long day of pulling hand carts.

MonTrail Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Trek

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Trek

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Trek

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 TM miles

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I took an extra day of recovery from the Trek yesterday and was back at it this morning.

30 minute lake swim

4 miles on the island

PM: 1 hour bike trainer

Sketchers R Miles: 4.00
Comments
From DaleG on Tue, Jul 16, 2013 at 23:27:09 from 152.216.11.5

Very nice!!!

From timp on Wed, Jul 17, 2013 at 18:56:24 from 99.110.188.230

well done Rhett!

From Teena Marie on Thu, Jul 18, 2013 at 08:21:05 from 65.130.20.158

Very cool!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.502.500.000.000.0010.00

10 miles on TM- first 7.5 easy then last 2.5 at mp

1 hour bike trainer

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM

28 minute lake swim

7 miles easy around the island

My legs were still tired from last nights run/bike

PM: 20 minutes hard on the bike trainer followed by 3 easy miles running

Sketchers R Miles: 10.00
Comments
From DaleG on Thu, Jul 18, 2013 at 18:43:53 from 152.216.11.5

Great job

From DaleG on Thu, Jul 18, 2013 at 22:13:30 from 152.216.11.5

Nice PM workout, too.

From Rhett on Fri, Jul 19, 2013 at 22:15:26 from 199.117.154.53

Thanks Dale

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

15 TM miles

Sketchers R Miles: 15.00
Comments
From DaleG on Fri, Jul 19, 2013 at 22:15:23 from 152.216.11.5

Nice treadmill miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 7 miles on TM

PM- 2 hours on bike trainer followed by 3 miles running outside. It is such a weird feeling getting started with a run after being on the bike that long. 

Sketchers R Miles: 10.00
Comments
From DaleG on Tue, Jul 23, 2013 at 01:50:27 from 152.216.11.5

It makes me tired just reading about it

From Rhett on Tue, Jul 23, 2013 at 09:44:57 from 24.121.0.8

Dale, yeah I'm wondering how I'm going to keep up this training effort for the half ironman. I'm just wondering how people find the time to train for a full ironman.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.001.000.000.000.0010.00

7 mile progression run on the TM with the last mile at mp

1 hour on bike trainer

3 mile run outside

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM

38 minute lake swim followed by 1 lap around the island...3.7 miles

PM

6.3 TM easy

Sketchers R Miles: 10.00
Comments
From Teena Marie on Tue, Jul 23, 2013 at 11:46:22 from 65.130.28.159

I want a lake!!!! :) :) :)

Seriously, sounds like the perfect workout. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM

5 TM a little faster than I would have liked but I was running a little late.

LUNCH

2 miles TM at 3% incline

PM

1 hour bike trainer followed by 3 mile run outside

Sketchers R Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM

42 minute lake swim followed by 1 lap around the island 3.7 miles


Lunch 3.3 miles TM

Sketchers R Miles: 7.00
Comments
From Teena Marie on Thu, Jul 25, 2013 at 15:01:00 from 71.35.223.145

2nd time posting this: First time I posted it under the blog that I am trying to set up for Livvy. She can use the workout calendar but it hasn't gone public yet (we set it up yesterday).

So ... here goes again:

Hey!! Isn't this the workout you did Tuesday??? So jealous of your lake! :) :) :)

From Rhett on Thu, Jul 25, 2013 at 21:29:39 from 199.117.154.53

Yep but I swam a little longer and further today. I meet up with a swim group every Tuesday and Thursday morning to swim in the lake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.002.000.000.000.0010.00

Sporting a new pair of Sketchers Run shoes... love them.

10 miles on TM before work.  2 were at mp

Sketchers R (7/26/13) Miles: 10.00
Comments
From Andy on Fri, Jul 26, 2013 at 11:38:04 from 159.212.71.69

Seems like the Skechers running revolution is picking up steam. Do you know much about them? Are they mainly geared towards neutral runners or could somebody who runs like an elephant like myself run in them?

From Teena Marie on Fri, Jul 26, 2013 at 11:41:36 from 67.2.101.225

Stink ... I was just on Oliver's login.

Here is what "I" meant to say:

Hey!! Allie just won D-News in her Sketchers! Didn't you pick yours up at some race-expo last time?

Nice run!! :)

From Rhett on Fri, Jul 26, 2013 at 12:20:50 from 24.121.0.8

I picked up my first pair of Sketchers a few months ago and just hit 400 miles in them. This is what I know. They were designed by Meb and he runs and races in them. They are crazy cushioned yet super light. They force a mid foot landing. Since I have been using them I've stopped having all my lower leg injuries. For me they are great. I don't know about "elephant" runners though Andy. I have convinced a few of my other running buddies to try them and they like them as much as I do. They are cheap also. $80 full price. Doone just picked me up this pair for $50 at the Sketchers outlet up there in Utah by the point of the mountain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

2hours o bike trainer followed by 3 mile run

Sketchers R Miles: 3.00
Comments
From Tom Slick on Mon, Jul 29, 2013 at 12:42:08 from 168.179.157.87

So Bro Rhett, hat are your Boston 2014 plans?

From Rhett on Mon, Jul 29, 2013 at 14:09:20 from 24.121.0.8

Hey Slick, I won't be running Boston 2014 as I am not in possession of a BQ time. My next marathon won't be until March where I will hopefully BQ and then run Boston 2015. Will you be doing Boston 2014?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM

7 easy TM

PM

1 hour bike trainer

3 mile outside run

Sketchers R Miles: 3.00Sketchers R (7/26/13) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

52 minute lake swim-- I'm getting faster and going farther!

10 miles easy in the TM

All before work.  That means I get tonight off!

Sketchers R (7/26/13) Miles: 10.00
Comments
From DaleG on Tue, Jul 30, 2013 at 12:29:31 from 98.202.43.67

Wow, great!!! I would drown after ten feet.

From timp on Wed, Jul 31, 2013 at 07:08:39 from 99.110.188.230

outstanding!

From Tom Slick on Wed, Jul 31, 2013 at 09:21:15 from 168.179.157.87

Great workout...hey what was the weather like in your neck of the desert?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM

 7 Easy miles on TM

PM

1 hour bike trainer followed by 3 mile run outside

Sketchers R Miles: 3.00Sketchers R (7/26/13) Miles: 7.00
Comments
From Teena Marie on Wed, Jul 31, 2013 at 11:16:23 from 65.130.8.28

You are having some serious workouts!!! Just saw your workout yesterday. Sheesh!!! NICE!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

1 hour 10 minute lake swim.  I went a little farther than I meant to, but I survived.

10 miles easy on TM

Sketchers R (7/26/13) Miles: 10.00
Comments
From Teena Marie on Thu, Aug 01, 2013 at 14:53:34 from 65.130.8.28

MAN ALIVE!!! These are some serious workouts that you have been doing. Remind me ... what is coming up for you?

Seriously, you are crazy fit!

From Rhett on Thu, Aug 01, 2013 at 19:39:56 from 199.117.154.53

Teena, I'm doing a Half Ironman in Las Vegas in October. This longer tri training is crazy. I don't know how I would ever find the time to train for a full Ironman at this point in my life... Someday though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on TM

Sketchers R (7/26/13) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

2 hours on bike trainer followed by a 3 mile run.

This week I open water swam for 2 hours and 2 minutes, cycled for 4 hours and ran 53 miles. Next week will be a recovery week.

Sketchers R Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

1 hour bike trainer

3 miles running afterwards

Sketchers R Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM

10 easy miles on the TM

PM 34 minute lake swim

Sketchers R (7/26/13) Miles: 10.00
Comments
From DaleG on Tue, Aug 06, 2013 at 21:29:26 from 152.216.11.5

Nice job

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM

10 easy on TM

PM

1 hour bike trainer followed by 3 mile run outside.

Sketchers R (7/26/13) Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM

10 miles easy on TM

PM 34 minute lake swim in very choppy water. I guess that is good practice in case it is windy on race day.

Sketchers R (7/26/13) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy on TM

Sketchers R (7/26/13) Miles: 10.00
Comments
From Teena Marie on Fri, Aug 09, 2013 at 13:27:18 from 65.130.8.28

WOW!! Your week looks awesome! Hope you are feeling well everywhere with no niggles!!! :)

From Rhett on Sat, Aug 10, 2013 at 19:00:41 from 199.117.154.53

Thanks Teena. I don't want to jinx myself so I won't comment on niggles. I'm doing well though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 1/2 hours riding with my buddy Blake who I am doing the half ironman with. It was fun to get the bike off the trainer and onto the roads.

I was going to do a recovery week week this week but I realized I have early morning training at work all week next week to learn the new electronic health records system so I did another hard week this week and will significantly cut back next week.

Week totals

68 minutes swimming, 3 1/2 hours biking, 46 miles running

Comments
From timp on Mon, Aug 12, 2013 at 09:58:12 from 159.63.144.194

outstanding!

From Teena Marie on Mon, Aug 12, 2013 at 15:36:21 from 65.130.8.28

INCREDIBLE!!! :)

(I'm confused by the double swimming. Is one of them supposed to say "biking?")

From Rhett on Mon, Aug 12, 2013 at 18:24:04 from 199.117.154.53

Oops. Yes that was supposed to be 3 1/2 hours biking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

1 hour bike trainer

3 miles running right after

Sketchers R Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

68 minute lake swim right after work.  I probably went about 2 1/4 miles. I'm really starting to enjoy the swim part of tri training.

Comments
From DaleG on Wed, Aug 14, 2013 at 18:00:32 from 152.216.11.5

Wow, that's great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

1 hour bike trainer followed by 3 mile run

Sketchers R Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

73 minute lake swim

Comments
From Toofdoc on Wed, Sep 11, 2013 at 10:51:51 from 24.156.8.226

Hope your choppy swim was good. I am looking forward to our bike trip this weekend! Should give us a good idea of how the course will be. Hope the calf is still feeling good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

My early morning work training finished yesterday so I had time to get a run in before work today.

10 miles TM easy

My legs felt great after taking an easy recovery week from running.

Sketchers R (7/26/13) Miles: 10.00
Comments
From Tom Slick on Sat, Aug 17, 2013 at 11:07:35 from 69.171.160.22

So how are those Sketchers to run in?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

I ran 5.5 miles with Jeff this morning. He has been my Saturday morning running buddy for the last year. Unfortunately he is moving this week. I will miss his friendship, especially on those dark, cold long run mornings.

2 hour bike trainer at night.

Here are my recovery week totals. I need to get my running miles back up around 50 for the next few weeks.

Swim 141 minutes, Bike 4 hours, Run 21.5 miles

Sketchers R (7/26/13) Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles on the TM.  My legs felt great today and I really wanted to run some fast miles, but I showed discipline and never went faster than  7:30.

30 minute lake swim.  I cut it short because the lake was covered with this mossy stuff and it was nasty.  I couldn't wait to get home and shower. I hope that is gone by Thursday.

Sketchers R (7/26/13) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

What a difference a day makes. I felt so good yesterday and just wanted to run fast.  Today my right soleus muscle felt a bit tight when I started running and it just seemed to get worse and worse. Finally at 4.5 miles I stopped my run short and road the stationary bike for 40 minutes. I'm not sure what I did to it, but hopefully it feels better tomorrow.

 

PM

1 hour on the bike trainer hard. I then treated my calf with my electromagnetic wrap. It is already stating to feel better. Hopefully I'll be able to run tomorrow.

Sketchers R (7/26/13) Miles: 4.50
Comments
From Tom Slick on Wed, Aug 21, 2013 at 10:16:06 from 168.179.157.87

Rome wasn't built in a day!Be careful, train smart!

From Rhett on Wed, Aug 21, 2013 at 11:42:45 from 24.121.0.8

Yeah, Slick. That's the thing. I've been building mileage slowly all summer. And have been hitting about 50 miles per week for a while now and even took a recovery week last week, so I'm not quite what happened. The good news is I'm training for a tri so I'll just do some extra biking and swimming until it feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.000.000.50

AM

56 minute lake swim.  The lake was beautiful again

 

PM

0.5 mile TM run and then I started to feel a little twinge in my calf and decided to do some cross training and give the calf another couple days of recovery.

10 minutes of stair TM intervals

60 minutes elliptical

20 minutes stationary bike

Sketchers R (7/26/13) Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour bike trainer hard

Comments
From DaleG on Fri, Aug 23, 2013 at 18:18:06 from 152.216.11.5

Nice job. How's the calf feeling today?

From Rhett on Sat, Aug 24, 2013 at 15:20:18 from 199.117.154.53

Thanks Dale. I think my calf is fine but I don't plan on testing it out again until Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was going to go cycling with Blake this morning but we actually had a serious rain storm here in the desert, so we cancelled our ride. That left me back in the basement on my bike trainer watching Premier League soccer.

I rode for 2 1/2 hours. That is a long time in the aero bars.

Week totals

Swim 86 minutes, Bike 4 1/2 hours, Run 15 miles, Cross Train 70 minutes

Comments
From LeMire on Mon, Aug 26, 2013 at 19:58:51 from 69.254.227.33

What? You better keep me informed on this injury thing!! How many weeks out are we? I'm going to get back at it tomorrow AM.

From Rhett on Tue, Aug 27, 2013 at 10:10:59 from 24.121.0.8

Jeff,

It's good to hear from you. Are you getting settled in? Yeah, I somehow strained my soleus muscle in my calf. It is mild, but I tried to run on it last night and it is still not better so I'll have to take a few more days. Luckily it is still like 27 weeks till race day. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 hour bike trainer, then I tried to run.  My calf felt fine at first and then about a mile in it tightened up so I stopped and walked home.  I guess I better give it a few more days.

Sketchers R Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM

1 hour bike trainer.

PM

23 minute lake swim.

Comments
From Teena Marie on Sat, Aug 31, 2013 at 08:56:24 from 65.130.8.28

Your race was today, right????

CAN NOT WAIT to hear how it went. :)

From Rhett on Sat, Aug 31, 2013 at 21:05:58 from 199.117.154.53

My race isn't until October 19th. Good thing cauuse my work is killing me right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM

46minute lake swim

PM

1 hour bike trainer

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

25 minute swim

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

2 1/2 hour bike trainer

Week totals

Swim 94 minutes, bike 5 1/2 hours, run 1 mile

I sure hope my calf lets me run on it this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I did a mini triathlon with Blake this morning. We started with about 2/3 mile swim in the lake that took 20 minutes. Then we did an 18 mile bike ride in 54 minutes and finished with a 3 mile run. Unfortunately we had to cut the run short and slow it down a bit because my calf started acting up again. Looks like it will be another week without running. :(

Comments
From timp on Tue, Sep 03, 2013 at 23:09:46 from 99.110.188.230

sorry the calf isn't cooperating for you...

From Rhett on Wed, Sep 04, 2013 at 15:28:15 from 24.121.0.8

Thanks Tim. It is particularly frustrating because I had built my mileage slowly up to 50 per week and was was just doing an easy run when it happened. I hope it gets better soon. How's everything going for you?

From timp on Thu, Sep 05, 2013 at 06:03:23 from 99.110.188.230

Very frustrating isn't it?

My running is coming along week by week. It is just a matter of being consistent. Trying to get out and do some trails too. I really do enjoy that.

I hope your leg is better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

58 minute bike ride of 19.25 miles this morning. I was planning on swimming after work but work stressed me out too badly today and I didn't feel like doing it. I never understood how people would let work stress keep them from working out until now. It just mentally drains you and cuts any desire to do anything, even eat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

43 minute lake swim. Felt fast today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Same 19.25 mile bike ride I did Tuesday.  I did 3 laps around the island.  The first and third I pushed all out.  9:49 on first and 10:03 on third.  It is a 3.8 mile loope.

22 minute lake swim after work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

44 minute lake swim. The lake was like glass this morning. I hope it is like that on race day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

1 hour bike trainer while watching MNF

2 mile easy run to test out my calf. It felt fine for those 2 miles, but I took it real easy.

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM

1 hour bike ride. It rained on me this morning which was actually kind of fun. 

PM

45 minute lake swim after work

3 mile run later in the evening while waiting for Chase's soccer practice to end. No calf pain!

Brooks Ghost 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

AM

45 minute lake swim. It was really choppy this morning. I tried to welcome it as practice for a possible windy race day. I did choke on water once but flipped to my back until I recovered and then continued on.

PM

2 easy miles around the track where my son was playing soccer. Calf still feels good.

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM

1 hour bike ride but 15 minutes of that I was changing a flat. I hit a rock and blew out my front tire.  Luckily my training buddy Blake happened to be riding by as I was changing my flat and he gave me an extra tire and CO2 cartrige so I could finish up my ride without worring about getting stranded.

PM

20 minute lake swim. That is all I had time for since I had to pick up Tally from Dance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.700.000.000.000.007.70

30 minute out and a bit faster back this morning.  Ended up running 7.7 miles. The best part is that my calf didn't bother me at all, not even a little tight.

Brooks Ghost 5 Miles: 7.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Blake and I headed to Lake Mead near Las Vegas this morning to ride the course where our half ironman is next month. We road the first 49 miles of the course. It is up and down the whole way, not even a small stretch of flat and it gets very steep a lot. I rode a lot in my smallest gear. The bad part is they say those last 7 miles are the hardest part. I think I will be lucky to do the bike course in 3:10 on race day.

After the ride we did an easy 4 mile run which felt good considering we had just ridden so far.

Brooks Ghost 5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles easy around the track watching my son's soccer game.. 1 hour and a few seconds

Brooks Ghost 5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

1 hour morning bike ride.  I'm getting faster!
 

After work I had to swim at the aquatic center because it was crazy windy out and the lake looked like the ocean.  I swam one mile in 30 minutes. I don't like doing laps in a pool. I never seem to get in a good rhthym having to turn every 25 meters.  I definitely perfer open water swimming.

5 miles running later in the evening waiting for Chase to finish soccer practice.

Sketchers R (7/26/13) Miles: 5.00
Comments
From DaleG on Tue, Sep 17, 2013 at 12:50:57 from 66.87.127.36

Very cool. When is your tri?

From Andy on Tue, Sep 17, 2013 at 14:13:53 from 159.212.71.77

Did you ever follow the FIRST marathon training program? I think I remember that for your sub-3 at Boston you did a lower volume, higher intensity plan but couldn't remember if you followed a specific plan or came up with it on your own.

From Rhett on Tue, Sep 17, 2013 at 15:16:18 from 24.121.0.8

Dale, I'll be doing the Pumpkinman Half Ironman on October 19. I'm getting excited.

Andy,

Yes The first time I BQ'd I followed the FIRST training plan. With both my sub 3 marathons I modified the FIRST plan to be a little more intense but still followed the general premise. The key to making it work is going very hard on the cross training days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

20 more miles on the bike this morning in just under an hour.

 

PM

5 miles running during Chase's soccer game.  AP 7:35

Sketchers R Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

1 hour cycle before work

42 minute lake swim after work

4 mile easy run later in the evening.

Reebok Reelflex Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour cylcle this morning before work.

I may try and get in one more ride on my trainer tonight since it will be my last ride I get in before heading off to Hawaii with my sweetie for a week. Hopefully I'll get in some running and swimming while there, but the bike is staying home.

Comments
From DaleG on Fri, Sep 20, 2013 at 21:56:53 from 152.216.11.5

have fun in Hawaii

From Teena Marie on Sat, Sep 21, 2013 at 11:31:47 from 63.248.172.251

Aaaahhhh ... sounds AWESOME!!!

Have fun in Hawaii!!! :)

Super excited to see that your calf is behaving!! WOOT WOOT!!!! :)

From Toofdoc on Sun, Sep 22, 2013 at 10:18:03 from 173.87.176.69

Another good week of training. Have a great trip!

From timp on Wed, Sep 25, 2013 at 10:19:14 from 199.5.47.1

have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 hilly miles

2 15 min ocean swims

MonTrail Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 hilly miles

MonTrail Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 trail miles along the coast

32 minute ocean swim.

It's been an amazing week so far here in Hawaii.

MonTrail Miles: 6.00
Comments
From Toofdoc on Fri, Sep 27, 2013 at 13:45:27 from 173.87.176.69

Good to see you updating your blog while in Hawaii. Keep up the good work and enjoy every second you have left there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

32 minute ocean swim.

Comments
From fly on the Wall on Mon, Sep 30, 2013 at 10:32:55 from 168.180.63.58

Oh. Oh. Oh. That sounds sooooo nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 mile early morning run before a day of zip lining and playing in waterfalls.

MonTrail Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

One final run in beautiful Hawaii before getting ready to fly home.

7 very hilly miles.

MonTrail Miles: 7.00
Comments
From Burt on Sat, Sep 28, 2013 at 15:50:32 from 174.19.198.62

Hawaii?? What the??? Lucky!!

From Toofdoc on Sat, Sep 28, 2013 at 18:24:59 from 173.87.176.69

Hope you had a good trip. Glad to see you got some good running in and did not get eaten by a shark while swimming in the ocean:)

From timp on Mon, Sep 30, 2013 at 18:46:29 from 99.110.188.230

nice job keeping it going during the holiday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles that actually went pretty fast- 35:47

It felt good to get back home and run.  The weather changed while we were gone and it is now nice and dry and cool.  The next 8 months will rock for running around here!

Sketchers R (7/26/13) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

28 mile bike ride after work. 

I plan on doing a lot of riding this week to make up for last week since I didn't ride while in Hawaii and next week I won't be able to ride since I will be on a family vacaton in Ft. Lauderdale, FL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour bike ride. My legs were tired from my ride yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

When I went to go for a ride this morning, I found a flat tire.  I fixed it, but in the process broke my tire removing piece and punctured my new tire.  I disgustedly put the bike away and headed out for a run. 

5 miles 7:34 AP

I broke out the wet suite for my lake swim after work today.  I did my normal swim which usually takes between 44 and 46 minutes in 41 minutes. It is amazing how much easier it is to swim in the wet suite.

Sketchers R (7/26/13) Miles: 5.00
Comments
From Burt on Thu, Oct 03, 2013 at 10:17:13 from 71.216.109.214

Grrr!!!!

From Smooth on Fri, Oct 04, 2013 at 06:36:00 from 121.44.5.17

You're home from your "honeymoon" in Hawaii!!! Sorry about the bike flats! Running is the perfect substitute in this case! :)

From Rhett on Fri, Oct 04, 2013 at 11:11:00 from 24.121.0.8

HI SMOOTH. I miss having you on the blog, but love reading about your mission. You two are amazing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

23 mile bike ride with Blake this morning. The wind was CRAZY. I almost got blown off the road a few times. It was in our face on the way out and we were slow, but on the way back we were flying.  The best part was when I blew by the 35 mph speed limit sign and was breaking the law on my bike and I wasn't even going down hill. :)

Tomorrow we head out on our family vacation for the year.  Going to be in Ft. Lauderdale, FL, so today was probably my last good bike ride before my Half Ironman.

25 minute lake swim in crazy windy choppy conditions.

Comments
From timp on Mon, Oct 07, 2013 at 18:25:46 from 99.110.188.230

have fun in FL!

From Tom Slick on Sun, Oct 13, 2013 at 06:35:17 from 69.171.160.62

Hey Speedie Rhett! When is your Half IM?

Is it in Florida?

From Rhett on Sun, Oct 13, 2013 at 09:47:45 from 199.117.154.53

My half IM is supposed to be this coming Saturday at lake mead, but if the National Parks don't reopen by Thursday it is going to be reduced to a half marathon since that is the only part of the race not in the park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

30 minute ocean swim

7 mile run

MonTrail Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy along the ocean

MonTrail Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minute ocean swim

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles along the ocean road.

MonTrail Miles: 8.00
Comments
From DaleG on Tue, Oct 15, 2013 at 01:20:37 from 98.202.43.67

I hope you're having a great time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

3 mp miles followed by cool down mile with Doone.  :)

Sketchers R Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

10 miles on the bike to get the feel for the bike again after vacation jsut in case the government opens up in time to do my half IM this Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.004.000.000.000.004.00

4 mp paced miles to keep the legs fresh for Saturdays race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

8 easy miles on the bike for my last ride before the half IM

Comments
From Mack on Mon, Oct 21, 2013 at 15:42:57 from 50.39.140.145

Good luck in your upcoming half IM. Where is it at?

Also, how the heck are you teaching seminary if you are the Bishop? Have they released you? No way it has been 4-5 years, has it???

From Rhett on Tue, Oct 22, 2013 at 20:34:43 from 199.117.154.53

Hi Mack. The half IM was at Lake Mead near Las Vegas. It was definitely tougher than I thought I would be.

Yep, I am now teaching early morning seminary. Class starts at 5:45 sharp. After 2 1/2 years of being bishop, my kind stake president recognized the toll it was taking on my young family and was inspired to make a change.

Teaching seminary is way easier on my family, but it sure makes it harder to workout.

From Mack on Wed, Oct 23, 2013 at 16:22:55 from 50.39.140.145

That's cool Rhett. Are you going to post a race report?

Sounds like you have a wise Stake President. A little sacrifice is always required from a family when someone serves in a calling. But I am a strong believer that there comes a point where it goes too far and is not healthy and a release is the best way to go. Not to mention that you seem like you would make an awesome seminary teacher. If one of your students escapes from your classroom and try's to run bike or swim away you will have no problem catching them and bringing them back!

Race: Pumpkinman Half Ironman (70.3 Miles) 06:18:31, Place overall: 34, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

The government opened up the national parks just in time for the 10th annual Pumpkinman Triathlon.  I did the Half Ironman. It was my first half IM so I didn't know what to expect.  Here's how it went.

1.2 mile swim - 38:55 - this was my favorite part of the race. I should have just taken another lap and called it a day.

Transition 1- 6:00 - I couldn't get my wetsuite off and I took time to eat and drink. This was way too slow compared to others.

56 mile bike- 3:28:00 - I know that sounds slow, but the bike course at this tri is BRUTAL.  I was done by 49 miles but I still had a long steep 7 mile climb to go.  I think I stayed in my lowest gear most of the last 7 miles and was wishing I had a lower gear.

Tansition 2 - 2:43 - I was so glad to be off my bike but was not sure if I wanted to head out on the run.  I went anyways.

13.1 mile run -  2:02:48 As I started to run I knew I was not going to be able to actually run, so I decided to try and keep everything right below 9 minute miles.  It was a 2 loope course and I stayed pretty steady on the first lap.  I stopped and got a drink before heading back out for the second lap.  I stood there for a couple minutes trying to decide if I wanted to head back out but eventually took off.  I did fade at the end but mercifully finished the race.

Total time- 6:18:31,  2nd in my AG

This was way tougher than I thought it would be.  For me, it was harder than a marathon, because the bike course was so tough that by the time I got off the bike I felt worse than I usually do by mile 20 of the marathon and I still had to run 13.1 miles.  That being said, I am always sore the day after a marathon, and I did not have even a hint of pain in my legs the day after this race. 

Back to marathon training I go until maybe next summer.

Sketchers R (7/26/13) Miles: 13.10
Comments
From DaleG on Tue, Oct 22, 2013 at 18:20:19 from 152.216.11.5

wow, Rhett!!! Way to tough it out and finish. That whole thing sounds brutal. Congrats on 2nd in your AG.

From Teena Marie on Tue, Oct 22, 2013 at 19:25:19 from 65.130.22.183

AWESOME AWESOME AWESOME!!! Seriously ... you are amazing!!! Glad you didn't just do one extra lap after the swim and call it a day!

As always, I am crazy impressed with your insane fitness.

A huge congrats!!!! :)

From timp on Wed, Oct 23, 2013 at 15:39:58 from 99.110.188.230

awesome job Rhett! that is outstanding. I'm so glad you got to do the whole thing and not just the running portion like they were threatening...

From Tom Slick on Thu, Oct 24, 2013 at 06:04:44 from 69.171.160.167

Wow Rhett, you da man. Congrats on taking on such a grueling challenge and bringing home the silver medal in your AG!!!!!When I grow up I wanna be just like you!!!!

From Rhett on Fri, Oct 25, 2013 at 15:18:34 from 24.121.0.8

Thanks Dale, Teena, Tim, and Slick. It was a cool experience that I will probably do again some day, but I'm excited to start ramping up my running again.

From Andy on Mon, Oct 28, 2013 at 11:42:10 from 159.212.71.173

Great job. Are you thinking about a full IM?

From Rhett on Mon, Oct 28, 2013 at 15:03:58 from 24.121.0.8

Any, that is the eventual goal, but it will be a few years before I attempt the full IM. I need to get a few half IMs in and I don't want to do more than 1 a year since I'd rather be running.

From Rhett on Mon, Oct 28, 2013 at 15:04:31 from 24.121.0.8

Sorry, ANDY not ANY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

4.5 recovery miles. Legs felt good.

Brooks Ghost 5 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

4.5 easy miles

Brooks Ghost 5 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles

I think I'm ready to start my marathon training

Reebok Reelflex Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Today I start my 18 week marathon training for the Phoenix Marathon on March 1. I will be using a structured marathon training plan for the first time in many years.  I have decided to try the Hanson Marathon Method.  The book was an interesting read and convinced me to give it a try.  One of the keys in that the weekly long run never should exeed 25-30% of the total weekly distance.  They even go as far as to say you never need to do a long run longer than 16 miles. 

6 easy miles today.

They stess the importance of doing the easy miles at a slow enough pace.  For a 3:00 marathon goal easy runs are supposed to be between 7:47 and 8:23.  I was too fast today (7:37) even though I kept trying to slow down and felt like I wasn't pushing at all.  I need to do better at hitting the prescribed paces so I'll recover properly and be ready for the harder runs, which don't start until next week.

Brooks PureConnect Miles: 6.00
Comments
From DaleG on Mon, Oct 28, 2013 at 13:02:35 from 98.202.43.67

That training plan sounds interesting. Is it only in the book or can it be accessed online as well?

My wife will be running Phoenix again, too.

From Rhett on Mon, Oct 28, 2013 at 15:01:54 from 24.121.0.8

Dale, I'm not sure if it is on line. You should run with Amy.

From Mack on Mon, Oct 28, 2013 at 15:51:19 from 173.12.166.245

Sounds like a fun 18 weeks coming up for you Rhett. Do you have a time goal for this race? Got another sub 3 in ya?

From MarcE on Mon, Oct 28, 2013 at 21:09:21 from 71.158.67.31

I'll have to check out that book. Cowtown is about 17 weeks away. Not sure why, but I signed up for it..again...this will be 8th consecutive (I think)

From Smooth on Tue, Oct 29, 2013 at 04:51:08 from 101.119.16.70

Yay! I am so excited for you!!! Can't wait to read how this new training plan goes for you! I really liked the Phoenix M. I think it will only get better. You will smash it next year. How is Doone doing? Is she running these days? Sure miss you two, lots!!!

From Rhett on Tue, Oct 29, 2013 at 10:13:44 from 24.121.0.8

Mack, I'm going to give a sub 3 one more shot. I don't know if I still have it in me though. It will have been 4 years since my last sub 3 when I do Phoenix and I'm only getting older.

Marc, great to hear your still running and still racing. You should get some type of life time achievment award at Cowtown for all the times you have don it.

Smooth, Hi!!! I miss reading about all the wonderful things you do every day, but understand how bussy you must be. Keep up the great work! Doone has started running again and her feet seem to be doing ok. She is going to do the local turkey trot with me next month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.001.000.006.00

This week is supposed to be all easy runs, but I figured I needed to get a hint of speed work before I start it for real next week.  I ran up Jamaica easy for the first mile and a half then alternated running hard for one minute and easy for one minute for the next mile and a half up the road. Then I turned around and ran easy back down.

6 miles total

Sketchers R (7/26/13) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles on a beautiful morning. Felt good.

Brooks Ghost 5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 more easy miles this morning

I found a new 6 mile loope route to run this morning that came out exactly at 6 miles which will come in handy since there are a lot of 6 mile easy runs prescribed with this new training plan.

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

6 miles at long run pace wich is fater than easy pace for my current training plan.  Legs feeling good and ready to start some harder training next week.

Brooks PureConnect Miles: 6.00
Comments
From timp on Sat, Nov 02, 2013 at 12:02:36 from 99.110.188.230

nice week Rhett!

did Dale leave the building? his blog is offline

From Rhett on Sun, Nov 03, 2013 at 16:02:10 from 199.117.154.54

Tim, not sure I can't access his blog either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 easy miles with Blake on a beautiful morning in Lake Havasu City.

Brooks Ghost 5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.003.000.009.00

Speed work on a chilly windy night.  It was a little after 8 when I finally got a chance to run.

1.5 mile warm up

12 x 400m (1:29) with 400m recovery (2:30)

1.5 mile cool down

It has been a long time since I have done any speed work. I forgot how much I liked runnning fast.  This workout was easier than I thought it would be.  Good thing since it is the first and easiest of a lot more speed work outs to come.

Sketchers R (7/26/13) Miles: 9.00
Comments
From LeMire on Tue, Nov 05, 2013 at 14:24:02 from 69.254.235.4

Hey now your plan said 400s should be at 1:28, man your a slacker! You couldn't muster up 1 second per 400.

There is an Underground 10k here in January you should fly up & we can do it as a tune up race.

From Rhett on Tue, Nov 05, 2013 at 15:07:26 from 24.121.0.8

Actually I my sheet said 1:30s and I kept trying to slow myself down. I did 6 of them at 1:28, 3 at 1:29 and 1 at 1:31. It was the third one at 1:31.

It would be fun to fly there for a 10k, but not going to happen. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles. (8:09)

I wasn't sure how my legs would feel this morning after last nights speed work, but although they were a bit tired, they felt fine.

Brooks Ghost 5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy (7:47) Felt good.

Reebok Reelflex Miles: 6.00
Comments
From timp on Wed, Nov 06, 2013 at 16:43:38 from 99.110.188.230

got a good week going Rhett --

From Rhett on Thu, Nov 07, 2013 at 09:16:22 from 24.121.0.8

Thanks Tim, it's kind of exciting to be back training for a marathon again. It's been a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I'm leaving for Wisconsin tonight to see the BYU football game this weekend so I decided to move my Satruday 10 mile long run to this morning.

10 miles (7:27)

Brooks Ghost 5 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I am in Maddison, WI to see the BYU game for the weekend. The Cougs didn't do o well, but I'm having a blast with my brother and friends. I did squeeze in a 6 mile easy run this morning. It's cold here, but not as bad as I thought it would be.

MonTrail Miles: 6.00
Comments
From timp on Sun, Nov 10, 2013 at 08:29:31 from 159.63.144.194

good job getting miles in during a trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.000.008.00

I didn't have to go into work until late this morning so I was able to do my speed work in the morning today.

8 x 600 m (2:12 avg- 2 seconds too fast)  with 400 m recovery jogs (2:45)

Felt good. I was a tiny bit too fast but close to the prescribed time per 600 m.  I'm really trying to do everything at the speed that is prescribed so I hopefully won't get injured.
 

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

3 easy miles before work (8:00)

3 easy miles after putting kids to bed (7:45)

Reebok Reelflex Miles: 3.00Brooks Ghost 5 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.006.000.000.000.009.00

2 mile warm up

6 miles at mp (6:48).  A few seconds per mile fast but I was very consistent with my fastest mile being 6:47 and my slowest being 6:49. 

1 mile cool down

Each Wednesday on this program I am scheduled for a mp paced run.  It started right with 6 miles which I wasn't sure I would be able to maintain, but it was a beautiful morning and it wasn't too bad.

Sketchers R (7/26/13) Miles: 9.00
Comments
From Burt on Wed, Nov 13, 2013 at 09:38:28 from 71.216.109.214

I'd say that was consistent. Nice job.

From DaleG on Wed, Nov 13, 2013 at 09:53:33 from 98.202.43.67

Nice job

From Rhett on Wed, Nov 13, 2013 at 13:55:27 from 24.121.0.8

Thanks Burt and Dale.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles.  Legs felt pretty good considering my hard run yesterday.

Brooks Ghost 5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 very easy miles

I was supposed to do 6 today, but I'm going to race a 5K tomorrow morning and decided to give my legs a little break after a hard week of running.

Brooks PureConnect Miles: 3.00
Race: Havasu Turkey Trot (3.1 Miles) 00:18:56, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.100.0010.10

Today was the annual Havasu Turkey Trot. Cade, my 9 y.o., and Doone, my 21 y.o. wife :), did the race with me. No one else wanted to do it this year. Cade loves running and won his age group. Doone enjoys running and did a great job finishing strong.

I didn't know what to expect as I have only been concentrating on running for three weeks now since recovering from my half IM. I did a 2 mile warm up (7:45) then got ready to race. A bunch of youngsters took off blazing fast from the start. By the 1st mile they had all lost there steam and I was in third place. Mile 1 was 5:51. I was about 100 yards behind 2nd and 1st was long gone. I faded a bit on mile 2- 6:15 but was still the sample distance behind 2nd. I tried to pick up the pace a bit and thought I was closing ground a bit but then 2nd picked up his pace. Mile 3- 6:09 and then I finished the last 0.1 at 5:31 pace, still about 100 yards behind 2nd.

3rd overall, 1st in my AG

A couple hours later I did 5 more miles to get in the rest of my 10 miles off long run I was supposed to do today. (7:40)

Asics Tarther Miles: 5.00Brooks Ghost 5 Miles: 5.00
Comments
From Teena Marie on Sat, Nov 16, 2013 at 16:54:38 from 65.130.22.183

Wow!!! That is AWESOME!!! Congrats on the 3rd overall and 1st AG!!! Crazy fast. :)

Congrats to Cade and your extremely young and beautiful wife as well!!! :) :) :) (Please tell her hi for me!)

From Tom Slick on Sun, Nov 17, 2013 at 13:51:49 from 69.171.160.170

Yowzza, way to go get it. First in AG, Ya!

Run with the family, priceless! Way to keep the ball rollin'. What's next?

From Rhett on Mon, Nov 18, 2013 at 21:01:45 from 199.117.154.54

Teena, Doone says hi back. Thanks, I surprised myself with how well I did.

Slick, thanks. I don't have anything else planned until the Phoenix marathon. I need to focus on that so I can get back to Boston in 2015.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.003.000.008.50

Track work,

2 mile warm up run to the track

6 x 800 m (2:56) with 400 m recovery jog (2:45)

2 mile cool down run home

Total 8.5 miles

Asics Tarther Miles: 8.50
Comments
From Burt on Mon, Nov 18, 2013 at 21:15:35 from 71.223.103.97

Nice work out Rhett. I mean, Bishop.

From Rhett on Tue, Nov 19, 2013 at 09:22:53 from 24.121.0.8

Rhett works perfectly.

From Burt on Tue, Nov 19, 2013 at 14:57:33 from 71.216.109.214

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles (8:01)

Brooks Ghost 5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.006.000.000.000.0010.00

2 mile warm up

6 miles at mp (6:45)

2 mile cool down

I was 5 seconds per mile too fast on my mp miles. I really want to try and get the feel for 6:50 miles, but I haven't quite found it yet. Maybe next week.

Sketchers R (7/26/13) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

My legs were definitely tired this morning after last nights mp run.

6 easy (8:08)

Brooks Ghost 5 Miles: 6.00
Comments
From Teena Marie on Thu, Nov 21, 2013 at 11:04:16 from 155.99.187.135

8:08 is easy????? 6:45s yesterday?????

Man Alive, Batman!!

Seriously ... nice! :)

From timp on Thu, Nov 21, 2013 at 16:46:19 from 99.110.188.230

nice stuff Rhett!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles (7:51) in the rain this morning.

My daughter, Tally, thought I was crazy for going in the rain this morning, but we don't get to run in the rain very often here in Havasu, so I headed out and I really enjoyed the run.

MonTrail Miles: 8.00
Comments
From Tom Slick on Fri, Nov 22, 2013 at 10:15:12 from 69.171.160.245

Hey Rhett, looks like you got it going now. Nice speed work. Whats your next conquest?

From DaleG on Fri, Nov 22, 2013 at 19:10:15 from 152.216.11.5

Cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles (8:08) in the rain again, but this time in the dark since I had to be at work by 8:00.  Running in the rain is a lot more fun when the sun is out.

Brooks Ghost 5 Miles: 8.00
Comments
From Teena Marie on Mon, Nov 25, 2013 at 07:41:40 from 155.99.213.213

Agreed!

Dark + rainy = cold and spooky!!!!

Whereas

Sunny + rainy = Gene Kelly glorious feelin' types! :)

Nice run though! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.000.006.00

Track Night/ Speed Work

1 mile warm up

5 x 1000 m (3:44) with 400 m jog recovery (2:45)

1 mile cool down

This was the first speed workout of this training cycle where I felt like I was pushing hard at the end to make my time.
 

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

6 easy miles (7:41)

My legs felt a little tight this morning from last nights speed work, but at the same time they felt lively and energetic.  I ran at an easy effort the whole time, but ended up being too fast according to my training plan.

Asics Tarther Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.001.000.000.000.004.00

2 mile warm up then started into what was supposed to be 6 miles at mp but at the end of the first mile my right uppper calf tightened up.  I jog walked one more mile and called it a night.

Sketchers R (7/26/13) Miles: 4.00
Comments
From DaleG on Tue, Dec 03, 2013 at 10:11:34 from 98.202.43.67

That's a bummer. You know, that's the same thing that happens to me all the time, especially if I run outside. It's very frustrating, to say the least.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After giving my calf some rest for the last few, I tried to run tonight.  Within the first 100 yards I could tell I was going to cause more harm if I kept running so I walked back home and rode the bike trainer for 30 minutes. I guess I'll give the calf another week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour elliptical.  Calf felt fine doing that with some very mild tightness when at the lowest ramp level.

Comments
From DaleG on Tue, Dec 03, 2013 at 10:15:37 from 98.202.43.67

I hope that calf heals up soon.

From timp on Tue, Dec 03, 2013 at 14:18:32 from 99.110.188.230

was that calf a victim of that first speed workout? seems like this hit a couple days after that. heal up!!

From Rhett on Tue, Dec 03, 2013 at 15:01:45 from 24.121.0.8

Dale, thanks. It usually seems to be my calf that derails me too.

Tim, probably I wasn't fully recovered from my speed work, but my legs felt fine when I started the workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour doing random cardio exercises in my basement: bike trainer, jump rope, running in place, jumping jacks, squat jumps, lateral shuffling, etc.  Basically I just kept moving to keep the heart rate up.  I really hope I can start running again soon.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minutes elliptical

Had some tightness in the calf this morning.  I guess I overdid it a bit yesteday.

Comments
From LeMire on Thu, Dec 05, 2013 at 13:04:16 from 67.213.174.99

Get healthy MAN!! I want to have someone to run all 26.2 miles with on March 1st!

From Tom Slick on Mon, Dec 09, 2013 at 10:11:41 from 69.171.160.19

Hey Bro Rhett - are you using RICE and the Stick on your calf and other muscles on a regular basis? DO IT before and after workouts !!! and what race is on March 1st ????

From Rhett on Tue, Dec 10, 2013 at 09:08:48 from 24.121.0.8

Jeff, I'm trying.

Slick, I'm doing all of the above, but looks like I'm just going to have to be patient.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 min elliptical

15 min stationary bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

My leg has been feeling good the last couple days so I decided to give it a try this morning.  The first mile went great and I was dreaming about how I was going to be able to get back to full training this week, and then during the seconded mile, my calf started to give me grief again and I had to walk back home. :(

2 easy miles

I'll try again next week.
 

Brooks Ghost 5 Miles: 2.00
Comments
From Tom Slick on Tue, Dec 10, 2013 at 14:31:25 from 69.171.160.41

what is the malfunction with your calf?

From Rhett on Tue, Dec 10, 2013 at 15:49:50 from 24.121.0.8

Not sure Slick. The exact same injury happened this summer and it took a good month before I was running again. I don't have that kind of time to waste with the Phoenix Marathon coming up too fast.

From DaleG on Tue, Dec 10, 2013 at 19:08:31 from 152.216.11.5

I've been dealing with the same ol' calf strain for the past year or so. Every time it feels good, I run and then it hurts again. The ortho doc also told me I had a lot of knots in my calf, which never seem to go away. I hope your calf gets better so you can train for the marathon.

From Rhett on Thu, Dec 12, 2013 at 09:23:39 from 24.121.0.8

Thanks Dale. So did he give you any advice on overcoming your calf problem?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour bike trainer.

Comments
From Tom Slick on Fri, Dec 13, 2013 at 14:59:13 from 69.171.160.243

Hey Rhett, hows your weight resistance cross training coming along?

From Rhett on Sun, Dec 15, 2013 at 18:35:28 from 199.117.154.54

Hey slick. Thanks for the post and advice on the PM. I will give that a try. I have an appointment with a PT this Wednesday morning. In the mean time I am cycling in my basement on my bike trainer and I am trying to do some resistance training. Hopefully I will be able to pick my training back up soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour bike trainer

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour bike trainer

Comments
From DaleG on Sun, Dec 15, 2013 at 18:48:38 from 98.202.43.67

How is your calf doing? Better, I hope, after taking it easy.

From Tom Slick on Mon, Dec 16, 2013 at 08:22:13 from 69.171.160.247

How is your calf doing? People want to know! Stretch, Roll, RICE, Heat, and don't forget the Absorbine Jr......

When you get old like me you need to do everything all the time to survive. Just do it youngster!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour cross training in the basement with some jumping and bounding exercises to try and stress the calf a bit.  It held up fine. Hopefully it feels good in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Calf felt fine this morning and I thought about testing it out with a little run, but then I chickened out and did the bike trainer for an hour. Maybe I'll try a short run tonight to see how the calf responds.  I'm so ready to get back to running again.
 

Comments
From DaleG on Tue, Dec 17, 2013 at 23:14:34 from 152.216.11.5

I hear ya. I feel like I've forgotten how to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.400.001.000.000.002.40

I ran today without reinjuring my calf!  That is the good news. 

As I got strated I could feel it tightening a bit and then to the point that I had to walk, but I had a plan. I was headed to this really steep hill about .4 miles from my home. I had a hunch that if I ran up a steep hill it wouldn't hurt my calf.  I finally maid it there walking and jogging.  Then I ran up the hill.  It is about 100 m and is very steep.  NO PAIN!  So I walked back down and did it 10 times.  Still no pain.  I then started jogging home slowly and was fine until I got to my street which is the slightes of declines and I felt the pain within a few steps, so I walked the rest of the way home.

Total 2.4 miles

Tomorrow I have an appointment with the PT. Maybe he can help me figure this all out.
 

Brooks Ghost 5 Miles: 2.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

I put my theory to the test this morning by heading to the gym, jumping on the TM, setting it to 10% incline, and running.  I did my first mile at 10% and 5.5 mph, miles 2 and 3 at 8% and 6 mph, and my last mile at 5% and 7.1 mph.  My calf held up fine. Then I did 10 minute elliptical cool down.

I saw the PT this morning. I think I had him stumped. He said my ankle flexure is not as much on my right leg as my left and worked on it to increase the agle of flexure and said to give it a run on flat ground tonight and see how it goes.

 

PM

2 miles in 13:40 felt easy and calf felt pretty good just mild tightness

Brooks PureConnect Miles: 2.00
Comments
From DaleG on Fri, Dec 20, 2013 at 00:30:16 from 152.216.11.5

I hope you can get it all figured out.

From timp on Fri, Dec 20, 2013 at 08:40:38 from 99.110.188.230

how'd the run go?

From Rhett on Fri, Dec 20, 2013 at 12:27:39 from 24.121.0.8

Dale, still working on it.

Tim, I did 2 miles without incident, but then this morning had to go to the steep incline to run without pain again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

I tried to run on the TM at 5% incline this morning but within half mile my calf started hurting so I upped the incline to 15% for a while then dropped it to 10 percent for the rest of the run and was ok.

2.5 miles in 30 minutes with 1400 ft elevation climb

Then 30 minutes elliptical.

My calf is now sore when walking, but not if I walk on my toes.

Brooks PureConnect Miles: 2.50
Comments
From DaleG on Fri, Dec 20, 2013 at 12:59:27 from 50.168.232.191

Not good. Just the thought of even walking on an incline makes me tired and out of breath.

From Tom Slick on Fri, Dec 20, 2013 at 13:45:25 from 69.171.160.93

so tell me - in your other four runs this week did you run at 0 incline or what? And why are you pushing the issue with you calf this early in the recovery? Inquiring minds want to know!

From timp on Sat, Dec 21, 2013 at 08:53:34 from 99.110.188.230

careful with that thing...

From Tom Slick on Sun, Dec 22, 2013 at 15:04:08 from 69.171.160.135

Hows the calf?

From Rhett on Mon, Dec 23, 2013 at 09:40:45 from 24.121.26.213

My calf is feeling fine this morning although I haven't run since Friday since I was out of town this weekend. As long as I run at really steep inclines I seem to be fine. I guess I should train for Pikes Peak half. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.001.000.000.002.00

2 miles of hill repeats

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 miles on TM at 10 % incline-- 22 minutes

15 minutes elliptical

Brooks Ghost 5 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 mile TM 10% incline- 10:30

40 minutes elliptical

planks

Brooks Ghost 5 Miles: 1.00
Comments
From Tom Slick on Sat, Dec 28, 2013 at 08:49:11 from 69.171.160.60

Hey Rhett, hows it going runner man? I see your gettin' in some TM time.

From Teena Marie on Sat, Dec 28, 2013 at 09:02:38 from 65.130.22.183

Hi!!! So ... I haven't been checking blogs much. This morning I was thinking of how I wanted to send you a quick thanks for the nice Christmas card which then made me think about how I never did hear back from you regarding your hamstring question. So then I got on your blog to see how you were doing!!! Man ALIVE!!! Okay, I haven't talked to you much and I could be dead wrong here but the things you have been writing lead me to believe that the calf is not the primary problem right now. Well, not exactly anyway. The reason I say that is because if the calf were truly strained or severely injured running up hill would increase the pain. When your foot is dorsiflexed it puts the calf muscles on stretch (like uphill running) which is often quite painful when they are injured. With that said, if you have a tibia stress reaction and or fracture of if you have tibia periostitis the pain is often referred to the calf. Also, often with stress reactions running on steep uphills is much less painful because it drastically reduces the impact. It is not an impact free exercise (like pool running) but it is much less impact than running on flat ground or downhill. And lastly, walking on your toes greatly reduces pain when having a stress fracture or reaction as well.

PLEASE be careful and email me if any of this doesn't make sense.

Like I said, I may be wrong (and hopefully am).

And, thank you for the Christmas card. It is always so good to hear from you and Doone! :)

From Rhett on Sat, Dec 28, 2013 at 17:23:21 from 199.117.154.54

Slick I wish running was going better, but besides that life is great! I hope you're having a wonderful holiday season,

From Rhett on Sat, Dec 28, 2013 at 17:26:57 from 199.117.154.54

Teena, I'm almost positive it is muscular. I've done the stress fracture thing already and this is way different. Today I did the elliptical for 30 minutes and had some tightness but not bad. After that I did some calf raises, first seated then standing with straight legs. Seated I could feel the strain on the muscle, but standing it was like nothing was wrong with my calf so I figure that means it is the soleus muscle. Who knows. I think I just need to give it time, which unfortunately means I probably won't be able to do the Phoenix Marathon on March 1, or at least not like I would like to do it.

From Tom Slick on Sat, Dec 28, 2013 at 17:56:23 from 69.171.160.163

Oh Rhett, stick with the program and it will get better. I've been following the thread with Teena. Shes got some great points but you've got hands on experience.Keep it massaged and stretched...

From Teena Marie on Sat, Dec 28, 2013 at 18:16:13 from 172.56.9.64

Well that's good!! :-) Feel around the tendons by your medial malleolus. Any pain there? What shoes have you been running in?

From Teena Marie on Sat, Dec 28, 2013 at 18:38:38 from 172.56.9.64

More specifically I want you to palpate the posterior tibialis tendon.

From Rhett on Sat, Dec 28, 2013 at 20:29:14 from 199.117.154.54

I poked around and discovered that my peroneal tendon is tender. It more lateral not medial, but it is only tender above the ankle and doesn't go all the way up but starts to dive in about mid calf so probably the peroneal breves.

From Teena Marie on Sat, Dec 28, 2013 at 20:41:39 from 65.130.22.183

Wow. I wasn't expecting that. Any arch pain?

From Rhett on Sat, Dec 28, 2013 at 20:50:55 from 199.117.154.54

Nope my foot feels fine. I think I'm just going to have to rest it. The question is once I get it better how do I prevent it from coming back again as this is the same injury that stopped my running this summer.

From Teena Marie on Sat, Dec 28, 2013 at 20:54:43 from 65.130.22.183

And you don't believe it is the shoes, right? And the PT stated that the range of motion in the injured leg was normal, right? And is this the leg that usually gets injured or does it vary?

From Rhett on Sat, Dec 28, 2013 at 21:39:14 from 199.117.154.54

The PT said I only had 10 degrees of flexure on that foot and 15 on the other. He said normal was 20, so maybe I need to do something to increase the range of motion. While the peroneal tendon is tender I don't think it follows up the the muscle that is hurt. I'm a mess.

From Teena Marie on Sat, Dec 28, 2013 at 21:45:31 from 65.130.22.183

Goniometer measuring is definitely not exact (especially at the ankle). I wouldn't worry too much about those numbers but I would make sure your stretching your calves (both bent and straight knees, which I am sure you knew already). I am really interested in knowing is if your injuries are consistently on this leg or if it changes. That I do believe is important.

From Rhett on Sat, Dec 28, 2013 at 21:58:49 from 199.117.154.54

This particular injury has only been in the right leg. It is also the same leg I had my tibial stress fracture. My upper shin injury which felt a lot like a stress fracture last year was my left leg and the time I ruptured my PF was my left foot.

From Tom Slick on Sat, Dec 28, 2013 at 22:52:50 from 69.171.160.163

Hey Rhett, isn't that Teena great! I realize that runners want every ache and pain to go away as fast as possible, but we're an impossible lot. We want everything to happen yesterday, especially injuries. It just doesn't happen that fast, as I well know with my myriad of maladies. Sit back, take a deep breath and a chill pill, and focus on the path to better health and running. You sir are a gifted runner....do whats right and not just the quickest way back to the two lane black top. You will be better in the long run, ya know what I mean???

From Rhett on Sat, Dec 28, 2013 at 23:16:56 from 199.117.154.54

Slick, I think you are right. I just need to learn patience.

From Rhett on Sat, Dec 28, 2013 at 23:18:47 from 199.117.154.54

And yes, Teena is wonderful.

From Teena Marie on Sat, Dec 28, 2013 at 23:24:56 from 65.130.22.183

I think you are pretty dang good with patience, Rhett! Also I think you are right on with what you said earlier: "The question is once I get it better how do I prevent it from coming back again as this is the same injury that stopped my running this summer."

I sure wish you lived closer!

We will talk more pre-hab later.

Good night you two. Sleep well. :-)

From Teena Marie on Sun, Dec 29, 2013 at 09:53:07 from 65.130.22.183

Okay, maybe I am a PT nerd but your lower leg injuries kept me awake last night. So I did what any nerd would have to and started going through your blog entries close to injuries. I have a theory (mind you it is only a theory since I have not physically examined you and/or looked at your running gait).

Background:

Your last three injuries seem to follow a very hard track workout on tired legs (this injury, the one prior to your last Phoenix marathon and the one prior to that). Also, twice (this time and the first one I mentioned you spoke of pain both in the soleus and fibulari muscle areas).

Here is my theory (reminder: only a theory, since I don't have all of the tangible info that I would like to have) is that you are over pronating (atleast during speedwork). The reason I think that is because your calf muscles would be stressed no matter what during speedwork since they eccentrically have to work much harder to control the slowing down of your tibia during late swing phase, but if you are overpronating then your fibulari muscles would have to eccentrically work crazy hard to control/slow down the increased supination that would have to take place for you to get enough toe-off (due to the excessive pronation that took place following heel strike) to allow you to hit the speeds you were during your workout. (Okay, I admit that was a mouthful, but I really believe it makes sense.)

It makes sense because neither the Brooks Pure Connect or the Asics Tarther have much arch support to control pronation (if someone is over pronating). Furthermore, with both of these shoes you have less than the average heel to toe drop in running shoes (average is roughly 12 mm whereas the Brooks Pure Connect only has 4 mm and the Asics Tarther has 9 mm) so the calves are stressed more. (Which is fine, especially if someone is wearing them who has previously had anterior low leg injuries. Like me, I love the 4 mm heel to toe drop. BUT you have to be careful to give your calves enough recovery time after speed or hillwork.)

Which leads me to my final point, I think your biggest obstacle to overcome (which is the obstacle I continue to fight as well as many runners) is simply giving your body more recovery time in general. Both you and I struggle running as many truly easy miles as we should when we feel good. It's not really until we start feeling injured that we truly do that. I don't know if it is a boredom, time management or fun issue. But I think you would agree that we both have that issue.

Anyway, sorry this is so long, but those are my thoughts.

Maybe I am totally off, but it is a theory.

If you agree or have questions email me and we can talk about things to address the possible over-pronation. :)

Have a great Sunday.

Sorry this is so lengthy. I should have just sent an email but I was already here and had no idea I was going to be so wordy! :)

From Rhett on Sun, Dec 29, 2013 at 14:02:39 from 199.117.154.54

You are good Teena, like the Sherlock Holmes of PT. I agree with everything you said. You mentioned the stress put on my calf at toe off. I think that is why I can run uphill and walk on my toes without pain, because my push off is much shorter so I don't get the stress at toe off. I have really high arches, but do you think moving to a stability shoe for speed work would help?

Oh, and for me it is a fun issue. I just love running fast. It makes me happy and is so much more fun than running slow. Maybe I need to start going back to cross training on the day after speed work.

Do you think there is any type of strength training or flexibility work I can do to help the situation?

Thanks for all your help. I wish there was a PT around here that had the passion for helping runners like you do.

From Teena Marie on Sun, Dec 29, 2013 at 22:00:33 from 208.54.38.210

People with high arches generally over supinate --- which definitely puts a lot of stress eccentrically on your fibularis muscles. Yes, there are definitely things you can do. I will try and email you some stuff tomorrow. Also, I would try some good over the counter orthotics that fit your arch. Do you have a good running store close by who could fit you in one. Have you ever tried orthotics?

Watch for my email for the exercises tomorrow.

Hope you had a great day. :-)

From Rhett on Mon, Dec 30, 2013 at 09:27:42 from 24.121.26.213

I have custom orthotics from when I used to get PF. I don't like to run in them because they feel clunky. Maybe I'll try wearing them when I do speed work.

From Teena Marie on Mon, Dec 30, 2013 at 09:36:52 from 65.130.247.17

Custom orthotics tend to be too heavy and big for most runners to deal with. I would look at over the counter ones made for athletics/running. MUCH better to run in (in my opinion) if you find the right one. For example, I often recommend the Superfeet brand. Trick is you need to find somewhere that you can try a lot of them on.

From Rhett on Mon, Dec 30, 2013 at 11:18:47 from 24.121.26.213

I'll have to do that when I'm out of town next time. We don't have any running stores in Havasu. :(

How do you know if you have the right fit when you're trying them on?

From Teena Marie on Mon, Dec 30, 2013 at 11:24:45 from 65.130.247.17

The best way I can explain it is it should fit the contour of your unweighted foot. Then when you put it in the shoe (replacing it with your insole) and jog around for a bit it feels like home. When you start using them break them in slowly. 1 mile the first time (to see how your body responds the following day) then two miles the next time, etc. ☺️

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

10 minutes elliptical

20 minutes on StairMill doing speed intervals

10 minuts elliptical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

10 minutes elliptical

30 minutes running the stairmill doing 40 second intervals.

Running the stairs causes zero strain on my calf, which confirms to me that the strain is being caused as I push off horizontally. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1163.3039.6035.0024.100.001262.00
Brooks Summons II Miles: 75.00Brooks Ghost 5 Miles: 335.10Sketchers R Miles: 431.00Reebok Reelflex Miles: 50.00MonTrail Miles: 87.00Sketchers R (7/26/13) Miles: 193.60Brooks PureConnect Miles: 19.50Asics Tarther Miles: 33.50
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