Rhett

Thanksgiving 13

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

23 marathons

6 Bostons (2007-2011, 2017)

3 Half Ironmans

2 Ironmans

3 50 Milers

1 Grand Canyon Rim to Rim to Rim

Marathon PR:

     2:59:00 St. George 2008

     2:58:03 Boston 2010

 1/2 Marathon PR:

     1:25:41  Havasu Half 2009

     1:24:09 Painter's St.George 2010

 Half Ironman PR:

      5:25:02  HITS Havasu 2014

5K PR:

       18:23  LHC Turkey Trot 2014

        18:22  LHC Turkey Trot 2017

50 mile PR:

        7:56:14 Avalon50 2016

Short-Term Running Goals:

Break 3 hours again

Doing it a Boston would be sweet!

It was sweet!

UPCOMING RACES

 

Long-Term Running Goals:

Have fun!

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Salomon Sense Pro 4 Lifetime Miles: 320.00
Salomon Ultra Pro Lifetime Miles: 387.00
NB 1500 V6 Lifetime Miles: 219.00
Adizero Pro Lifetime Miles: 57.00
Hoka Clifton 8 Lifetime Miles: 346.00
Brooks Ghost 14 Lifetime Miles: 343.00
Brooks Ghost 14 #3 Lifetime Miles: 163.00
Inov8 G270 Lifetime Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1572.000.000.000.000.001572.00
Kinivara 9 Blue Miles: 250.00NB 1400v6 Miles: 82.00Hoka Torrent Miles: 159.00Nike Pegasus 35 Miles: 86.00Altra Lone Peaks Miles: 53.00NB 1400v6 #2 Miles: 200.00Pegasus 35 Miles: 270.00Pegasus 36 Miles: 137.00Salomon Wings Pro 2 Miles: 55.00Salomon Sense Pro 4 Miles: 114.00Salomon Ultra Pro Miles: 34.00NB 1500 V6 Miles: 10.00Adizero Pro Miles: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

First run of 2020!!!!

Kinivara 9 Blue Miles: 5.00
Comments
From Yasir on Mon, Jan 06, 2020 at 13:57:44 from 99.20.240.16

let"s go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Legs felt quick this morning. Probably because I was wearing racing flats. From a young child I always knew the shoes made me faster. :)

NB 1400v6 Miles: 5.00
Comments
From I Just Run on Thu, Jan 09, 2020 at 12:45:13 from 199.38.187.252

You should run barefooted...No telling how fast you would be! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 trails 

Hoka Torrent Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy 

Nike Pegasus 35 Miles: 7.00
Comments
From Toofdoc on Sat, Jan 11, 2020 at 17:34:58 from 172.248.125.151

Solid week! 👏 👏👏👍💪🏻

From Smooth on Mon, Jan 13, 2020 at 12:47:49 from 75.169.154.182

Just read your two latest marathon reports. Looked like you BQ at MT. Lemon for 2020 Boston! Is Boston in your plan?

Anyway, good to see you're still running strong and well. Sure miss you and Doone. Please tell her we loved receiving your family Christmas card/letter. We think the world of you guys! :) Happy and healthy 2020 to you!

From Rhett on Mon, Jan 13, 2020 at 14:54:31 from 66.185.226.102

Hi Smooth, good to hear from you. I miss your running blog. Doone is so good at getting Christmas Cards out. She keeps me up to date on some of your FaceBook posts. Yes I ran a BQ but No I'm not running Boston this year. Are you?

From Smooth on Tue, Jan 14, 2020 at 13:07:11 from 75.169.154.182

No, I'm not running Boston. I haven't trained and am in no shape to BQ. I'm just trying to keep moving and halt the weight gain.

My brother-in-law, Gary, is running Boston which will be his 100th marathon.

He ran a 3:04 at CIM last month. He'll be 60 in May. He's retired for almost 2 years now. Moved back to Utah and been running marathons like no tomorrow. Did I mention that he donated one of his kidneys to Larry.

From Rhett on Tue, Jan 14, 2020 at 17:12:06 from 66.185.237.66

Gary is one of my running idols. It blows my mind what he can do especially at his age.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles with some 2 minute fast running thrown in 6 times.

NB 1400v6 Miles: 6.00
Comments
From Smooth on Tue, Jan 14, 2020 at 13:11:36 from 75.169.154.182

Nice 6x800's Rhett! Happy to see you keeping at it! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5

Nike Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Today was 3 1/2 hour adventure run/hike on the trails not moving very fast. 
 

18 miles

Hoka Torrent Miles: 18.00
Comments
From Toofdoc on Sat, Jan 18, 2020 at 10:47:39 from 172.248.125.151

You donít need to go fast to get an awesome workout on the trails. Good job!!

From Tom Slick on Sat, Jan 18, 2020 at 11:18:21 from 174.148.209.184

Happy New Year Mr. Rhett!!!

From Burt on Sat, Jan 18, 2020 at 14:23:10 from 98.165.212.26

That's a lot of miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 nice and easy to loosen up the legs. 

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles with 5 x 3 minutes fast mixed in.

NB 1400v6 Miles: 7.00
Comments
From Smooth on Mon, Jan 20, 2020 at 16:43:58 from 75.169.156.252

Nice tempo run to start off the week! :)

From Toofdoc on Mon, Jan 20, 2020 at 18:13:39 from 172.248.125.151

Nice start to your week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 total miles with 5 hill sprints.

It has been a long time since I've done hill sprints.  They hurt.

Kinivara 9 Blue Miles: 4.00
Comments
From Toofdoc on Wed, Jan 22, 2020 at 13:06:20 from 174.195.201.226

They really do hurt!!! We didnít get much rain so I did my usual swim on Tuesday morning and adalie wants to start running again so we did 2 easy miles that evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5

Nike Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 miles. I was planning on more but I just wasn't feeling it today so I cut it short. 

Nike Pegasus 35 Miles: 12.00
Comments
From Toofdoc on Sat, Jan 25, 2020 at 11:46:13 from 174.195.192.113

12 works just great! Nice week!

From Smooth on Mon, Jan 27, 2020 at 20:04:53 from 75.169.156.252

12 would be long for me! Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles with 5 x 4 minutes fast.  Ouch!

NB 1400v6 Miles: 7.00
Comments
From Smooth on Mon, Jan 27, 2020 at 19:54:39 from 75.169.156.252

It's a good ouch, I hope! :)

From Rhett on Tue, Jan 28, 2020 at 12:24:04 from 99.203.10.224

It was a good ďouch ď except for the fact that I canít run as fast without it hurting as I used time. I think Father Time is winning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

After a mile warm up I did some hill sprints for a mile and then was hoping to finish with 4 more miles but the hill sprints kicked my butt so I only did 2 more really slow for a total of 4 miles.  

Kinivara 9 Blue Miles: 4.00
Comments
From Toofdoc on Wed, Jan 29, 2020 at 18:24:48 from 151.112.127.105

Good start to your week!

I'm not that much of a man. Once I get in pool things are pretty nice. It's just getting in and getting out that are rough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 nice and easy

Nike Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

oops.  I didn't run Tuesday so Tuesday's post is acutaly wednesday and wednesday's today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

14 miles felt a little better than my 12 last week, but still a long ways to go to get where I want to be.

Kinivara 9 Blue Miles: 14.00
Comments
From Yasir on Fri, Jan 31, 2020 at 16:10:55 from 99.20.240.16

the RHETT I know is coming out. Nice run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles. Felt really good this morning. 

Nike Pegasus 35 Miles: 5.00
Comments
From Toofdoc on Sat, Feb 01, 2020 at 23:03:45 from 172.248.125.151

Good week! Your getting back to your old form👍

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles with 5 x 4 minutes fast.

Same run as last Monday but felt much better.  

NB 1400v6 Miles: 7.00
Comments
From Toofdoc on Mon, Feb 03, 2020 at 10:18:45 from 174.195.203.130

Good run this morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 mile warm up, 1 mile hill sprints, 4 miles recovery. 
Still hurts but getting a tiny bit easier. 

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 nice and comfortable 

Nike Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 miles. I'm feeling like a runner again!

Kinivara 9 Blue Miles: 16.00
Comments
From Smooth on Fri, Feb 07, 2020 at 12:55:54 from 75.169.156.252

That's a great feeling!!! Good job on your 16 miler!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ski day. Had a blast wtih Cade.  Legs were jello by the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I skied hard with Cade all day Saturday so I wasn't sure how my legs would feel this morning.  I had a few little tight muscles but overall felt good.

7 miles with 5 x 5 minutes fast. On the last one I bailed after 4 minutes.

NB 1400v6 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 mile warm up. 1 mile hill sprints. 4 miles cool down.

By the last hill sprint I'm still ready to collapse, but I seem to be recovering quicker as I do these more.

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles recovery.

So I was wearing my Nike Pegasus shoes this morning which have over 650 miles on them.  I was inspecting the soles of them looking for wear patterns and the sole and it is like they are new.  I don't know what Nike used on these soles. I've never put this many miles on a pair of shoes before but it is like they are indestructable.  

Nike Pegasus 35 Miles: 5.00
Comments
From Toofdoc on Thu, Feb 13, 2020 at 19:37:53 from 172.248.125.151

You must have perfect form! Mine are pretty worn at my landing spot but I have put a lot of miles on them. Got the sketchers this week so I will let you know how I like them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

18 miles. Felt pretty good. 

Kinivara 9 Blue Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 recovery. It was fun to get out on the trails 

Altra Lone Peaks Miles: 6.00
Comments
From Toofdoc on Sat, Feb 15, 2020 at 14:47:48 from 172.248.125.151

Excellent week! Great job with all your runs!

I did my long run in the razor 3. I think I need a size smaller so my feet donít move as much on the downhills but other than that I felt really fast in them. Super light but still felt I had some cushion👍

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles with 5 x 5 minutes fast.

Same workout as last Monday but this time I finished all 5 fast segments without much problem.

NB 1400v6 Miles: 7.00
Comments
From Toofdoc on Mon, Feb 17, 2020 at 15:34:42 from 172.248.125.151

PROGRESS...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 mile warm up.  1 mile hill sprints.  4 miles recovery.

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

17 miles 

not one of my better runs. I ran out of gas and everything started aching, even my shoulders about 13 miles in so I cut a few miles off the planned run and ended at 17. 

Kinivara 9 Blue Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles with 3 x 1 mile at 6:00 then 2 x 1/2 mile at same pace.

I've been working up to doing 5 x 1 mile at 6:00 pace.  I'm getting close.  If I can do it I will pronounce myself back and ready to run the Havasu Half on April 4th.  

NB 1400v6 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Same Wednesday workout that I've been doing the last couple months, but I'm getting much stronger at it.

1 mile warm up, 1 mile hill sprints, 4 mile recovery

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

15 miles. Felt much better than last weeks long run although something felt off in my left leg during the 14th mile so I walked for about half mile and then ran the 15th mile feeling fine. I'm not sure what it was, but as I become an older and wiser runner I'm more cautious with things that don't feel quite right. 

Nike Pegasus 35 Miles: 15.00
Comments
From Smooth on Fri, Feb 28, 2020 at 22:16:12 from 75.169.156.252

NICE long run! Wiser > yes! Older? > nah!

From Rhett on Sat, Feb 29, 2020 at 11:53:00 from 66.185.237.66

My legs keep telling me Iím older.

Congrats and the new grand baby Smooth.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles with hill sprints

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles easy

Nike Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 miles 

The best long run I've had in a few weeks. 

NB 1400v6 Miles: 16.00
Comments
From Toofdoc on Fri, Mar 06, 2020 at 20:13:50 from 172.248.125.151

Great job!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 nice and quick before heading to LA for a Galaxy soccer match. 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles with 5 x 1 mile at 6:00 pace.  I've been working up to that for a couple months.  I did cheat and take an extra minute recovery between each repeat today, but I still did it!

NB 1400v6 Miles: 8.00
Comments
From Tom K on Thu, Mar 12, 2020 at 20:34:03 from 47.201.57.195

Great stuff, Rhett!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles

Nike Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 miles

I people shed the pace early in this run to test my fitness level. I did not make it long before I started to fade then by mile 14 my pace was really dropping off so I stopped my watch and went really slow on the last 2 miles  

 

Kinivara 9 Blue Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I was feeling a bit beat up after yesterday's run this morning so I started out very slow. As I got going, I started feeling better and better. Right before I started my 7th and last mile I realized I had been getting faster and faster and stilll OM felt really good so I ran the last mile hard and logged a 5:59. That felt good to see that I can still pick up the pace when I'm feeling good. 

Nike Pegasus 35 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Thinking that we were going to go on a spring break trip starting tomorrow, I mixed it up and did my hill sprints that I usually do Wednesday, today.  Total 6 miles.  It's looking more and more like we will stay home though amid all the corona virus stuff.  I am already booked out so I guess I'll just hang out with the family at home and maybe get in a few long runs.

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy. It was nice to get outside and feel the warm sun on my skin. 
I hope everyone is staying healthy. 

NB 1400v6 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles pushing the pace. 

Nike Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles at 7:15 pace on a nice cool afternoon 

Kinivara 9 Blue Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

3 hours kayaking 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

I headed out for a long slow run. Well I nailed the slow part. Not so much the long part. My faster runs earlier in the week caught up to me today so I cut my run short and did more of a medium slow run. 

NB 1400v6 #2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles total with 1 mile of hill sprints.

Legs felt much better this morning than they did Saturday.

Kinivara 9 Blue Miles: 6.00
Comments
From Burt on Fri, Mar 27, 2020 at 10:24:46 from 70.190.94.34

Nice work out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 miles

The first 14 T AP 7:47 then 2 cool down miles. 

NB 1400v6 #2 Miles: 16.00
Comments
From Smooth on Mon, Mar 30, 2020 at 20:36:51 from 75.169.157.230

Nice long run, Rhett!

Gary ran his virtual marathon on Wed. March 25. He was determined to run his #100 before turning 60 in May. Boston was to be his #100 but with the covid-19 causing race cancellation or postponement, he decided to sign up for Mt. Charleston which allows him to do a virtual race. He ran from home starting at 4am up Provo Canyon on his usual training route and added the extra miles around his neighborhood. He finished just at dawn breaking the tape at his driveway winning overall, Haha!!!

From Burt on Tue, Mar 31, 2020 at 10:43:41 from 70.190.94.34

Go Rhett! Go Gary!

From Rhett on Tue, Mar 31, 2020 at 13:38:18 from 99.203.11.81

Thanks Smooth and Burt.

Gary continues to amaze me. Iím definitely getting slower and somehow he continues like he is perpetually 30.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 slow

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

After playing soccer with my boys last night my legs were tired this morning so I cut my long run at 11 miles. As I was arriving back home Doone was heading out for a walk so I went with her for a few mile walk.  Then I went and played 18 holes of golf with my boys. 
I'm giving myself 15 miles for the day after all that. 

NB 1400v6 #2 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 mile warm uup, 1 mile hill sprints, 4 miles recovery

Kinivara 9 Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

5 easy this morning, then a nice brisk 1.5 mile walk during. lunch

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 mile tempo run

NB 1400v6 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I tweaked my right hip flexor Thursday night playing soccer with my boys. I thought about running this morning but it was still sore, maybe tomorrow. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile walk during lunch.  My hip was still sore even walking.  Worse though, I woke up with severe upper back pain and it hurts to keep my head up straight.

Comments
From Smooth on Fri, Apr 17, 2020 at 16:43:03 from 75.169.157.230

Sorry to hear of this. Hope it's minor and with some rest, stretch, you'll be good to go soon.

From Rhett on Fri, Apr 17, 2020 at 17:52:31 from 66.185.237.66

Thanks Smooth the hip is almost 100%.

Iíve recently found out I have stenosis and compression of my c5-c6-c7 vertebrae. Some days the pain is so intense I canít barely move but most of the time itís just a chronic ache. I was at the doctor today and am going to try a traction device to see if I can alleviate the pain.

From Burt on Sat, Apr 18, 2020 at 11:22:33 from 72.208.160.100

Back pain is the worst!

From Smooth on Wed, Apr 22, 2020 at 16:26:50 from 75.169.157.230

Sorry to hear about the back issue. Do you have an invert-table? Hope the traction device does its trick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles

Hip and back felt a lot better but I was very lethargic. 

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

A few very slow miles with Jordan my associate doc who wants to get back in shape then some soccer with my boys for a couple hours. I'll call it 5 for the day. My back and hip both feel pretty good today. 

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

1 mile warm up, 1 mile hill sprints, 4 miles recovery

Feeling good again!

Kinivara 9 Blue Miles: 6.00
Comments
From Burt on Mon, Apr 20, 2020 at 11:56:59 from 72.208.160.100

Sorry you got the Corona. Glad you're feeling better.

From Smooth on Wed, Apr 22, 2020 at 16:22:25 from 75.169.157.230

Yay!Glad you're feeling good again! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile brisk lunch walk. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 at a tempo effort 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles a little faster than easy

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I felt tired when I left the house but thought I would shake it off as I got going. After a really slow first mile, I couldn't even run slow anymore, so I walked the 2nd mile and then I jog-walked my way back home for my worst 4 mile run ever. Then I went home and showered and sat down on the couch. The next thing I know, I'm waking up and I have been asleep for 2 hours.  I didn't ever feel sick, but I sure was exhausted. 

Pegasus 35 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I cautiously went out for a short run after yesterday's fail, but I felt back to normal and ran a solid 3 miles. 

Kinivara 9 Blue Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

It was the first day in triple digits. I ran after work. It was 101 degrees. It actually felt kind of nice. 
5 miles 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile lunch time walk at 7000 ft elevation. 

Comments
From Burt on Wed, Apr 29, 2020 at 10:54:29 from 72.208.160.100

You're a long way from home.

From Rhett on Wed, Apr 29, 2020 at 12:34:20 from 66.185.226.102

On Tuesday's I work in my Kingman office and went up to the top of the Huallapi's yesterday during lunch.

From Burt on Thu, Apr 30, 2020 at 09:37:37 from 72.208.160.100

I love the Hualapais.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles after work. 106 degrees. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 quick miles before work. 80 degrees feels pretty brisk after having run in the heat the night before. 

Kinivara 9 Blue Miles: 3.00
Comments
From Smooth on Sat, May 02, 2020 at 23:04:52 from 75.169.199.12

I can never run in triple digits temp. I complain being too hot running at 65 here the other day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I was really tired again on my Friday morning run. Just like last week. Well not as bad as last week but still not my normal self. I therefore only ran 3 miles then went on a 2 mile walk with Doone.

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I felt much better today even though I didnít run until the heat of the afternoon. 5 miles then swam with my family for a couple hours. It was a nice Saturday.

Pegasus 35 Miles: 5.00
Comments
From Burt on Sun, May 03, 2020 at 19:23:35 from 68.3.52.73

I need to get a new pool guy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 after work

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile lunch walk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles after work. 106 degrees. Iím starting to move a little faster in the heat. I must be adapting.

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

After taking yesterday off and sleeping in a bit I went for a run about 8:30. It was 90 degrees which felt so nice compared to my 2 triple digit runs earlier in the week. I was feeling good so did 8 miles, my longest run in about a month. 

NB 1400v6 #2 Miles: 8.00
Comments
From Smooth on Fri, May 08, 2020 at 15:59:38 from 75.169.199.12

I don't know how in the world you run in that kinda heat! 90 degrees at 8:30, and triple digits heat runs, yikes!!!

Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

It was a great Saturday filled with 18 holes of golf with my boys, swimming with the whole family, games, Mexican food and smoothies. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 after work. I felt more tired than usual. 100 degees

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile walk during lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles after work. It was only 90 degrees so I ramped up the pace. 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Spent the day wake boarding, knee boarding, and tubing with my kids, nieces, and nephew. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 east in the morning, only 83 degrees. 

NB 1400v6 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 after work a little quicker than usual 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile walk during lunch. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles after work. Very cool for here, only 87 degrees. Felt good so I pushed the pace. 

NB 1400v6 #2 Miles: 7.00
Comments
From Smooth on Fri, May 22, 2020 at 14:54:48 from 75.169.199.12

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 slow

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 slower

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I was in Prescott with my wife. It is a neat place. We did some hiking around Willow Tree Lake. It. Is beautiful.

Comments
From Burt on Sun, May 24, 2020 at 10:47:32 from 70.190.89.106

You know, Prescott used to be the capital of Arizona. Useless trivia for you.

From Rhett on Mon, May 25, 2020 at 09:27:14 from 66.185.237.66

I did not know that. I can see why though. It is beautiful there and being at 5100 ft., it is nice and cool. Iím surprised that area hasnít grown more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

8 with my brother in law nice and easy. It was fun having someone to talk to.  
 

2 mile walk with Doone. 

NB 1400v6 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 mile walk during lunch. 

It's starting to get hot. I may not be able to go on my lunch walks soon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles after work. 109 degrees. I kept a surprisingly good pace considering the heat. 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 after work again. 110 degrees. The heat caught up with me today and I was definitely slower. 

Kinivara 9 Blue Miles: 5.00
Comments
From Burt on Fri, May 29, 2020 at 11:14:32 from 70.190.89.106

I bet you fried that Covid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lake day. No running but a lot of energy expended.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles. I headed out about 9 am so it was only 95 degrees which felt really nice compared to the temps Iíve been running in.

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I'm working a little later again so I didn't have time to run until after dinner. It was a bit cooler, only 103, but running on a full stomach is challenging. 
5 miles slower than I would have liked. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles up in the mountains above Kingman after work today. It was so much cooler up there but everywhere I ran was really steep. I'm going to try and find somewhere more runnable up there next week. 

Hoka Torrent Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

110 degrees but sun on the horizon so not so bad. 
5 miles 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

111 degrees. 5 miles. Actually felt pretty good. 

Pegasus 35 Miles: 5.00
Comments
From Smooth on Sat, Jun 06, 2020 at 12:43:25 from 75.169.199.12

Seriously don't know how you can run in that scorching temp!!! You're amazing!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

2 mile walk with Doone then 3 mile run around 9am. 97 degrees and windy. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles around noon on an unseasonably cool day in the upper 80s

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Only 85 degrees tonight! That is unheard of for Havasu in June, so I put on my fast shoes and ran hard. Felt great. 
5 miles 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

1 mile walk at lunch finding a nice place to run in the mountains. 
I returned after work. 1/2 mile uphill 240 foot climb in 6 minutes then back down in 3 minutes. Did it 4 times all above 6000 feet elevation. 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

20 degrees hotter than Monday evening tonight and tired legs from my hard run yesterday. 5 miles really slow. 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

A little hotter and a little slower tonight. Legs still tired from Tuesday night's run. 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

96 degrees mid morning run. Legs felt a bit better than last night. 
8 miles easy effort

Pegasus 35 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

It was a beautiful morning, upper 80s and my legs felt fresh for the first time since Tuesday. I did a 2 mile warm up followed by 8x200m at mile pace with 200m recovery jog, then 1 mile cool down. It was a good way to do some faster running without trashing my legs. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Last night I was reading my blog posts for the 3 months prior to my Boston 2010 Marathon. I had forgotten how much I did in preparation for that race. It inspired me to kick things up a notch and start doing more than just running. 
 

AM:  Core, Lower body, Jump rope

PM:  5 easy miles, 100 degrees 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM. Core then swim

Lunch. 1 mile walk 

PM. Very hilly 7 mile run with 2 x 2 mile at threshold effort. 
1000 ft elevation gain. Avg altitude 6500ft. 

NB 1400v6 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core, 20 minutes stationary bike

PM. 5 easy miles. 100 degrees. Tired legs. 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Lower Body. Jump Rope 10 minutes. 
PM. 5 easy miles. 99 degrees. Very tired legs. 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Mid morning run. 88 degrees. Legs still tired. 
10 slow miles. 
Then swam laps for 10 minutes. 
Also played soccer with my boys in the afternoon. 

Pegasus 35 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

2 mile warm up. 8 x 200m fast with 200m walk recovery. 1 mile cool down. 
Then core. 
Then 18 holes of golf with my boys. It was a nice way to spend the Saturday before Father's Day. It was really hot though. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Lower Body. Jump Rope 10 minutes 

PM. 5 easy miles. 107 degrees 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core, then 15 minute swim

PM. 2 miles uphill 1000 feet, 2 miles back down at mp, 1 mile cool down. Average elevation 7000 feet.

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Slept in this morning. Felt good.

PM. 5 easy miles. 108 degrees.

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 30 minutes stationary bike. 
 

PM. 5 very easy effort miles. 104 degrees 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles. 97 degrees 

30 minute stationary bike

20 minute swim

My own little triathlon this morning...in reverse order. 

NB 1400v6 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Busy day today so I got up early to run. 
 

2 mile warm up

8 x 200m sprints with 200m walk recovery. 
1 mile cool down  

core. then lower body weights. 
 

Then 18 holes golf with Chase in 111 degree heat. 
 

All while getting in live online CE and running into the office to treat a patient with a corneal abrasion  

 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 20 minute jump rope. Lower body. 
 

PM. 5 easy miles. 91 degrees!  Felt amazing, almost cool. 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM. Core. 20 minute swim. 

 

Lunch. 1 mile walk


PM. 1 mile warm up. 5 x 1/2 mile downhill at 6:00 minute pace, with 1/2 mile uphill recovery jog/walk. 1420 ft elevation gain and loss at an average of 6200 feet elevation. 

Pegasus 35 Miles: 7.00
Comments
From Burt on Wed, Jul 01, 2020 at 10:25:49 from 70.190.89.106

See any snakes?

From Rhett on Wed, Jul 01, 2020 at 16:54:52 from 66.185.237.77

No snakes, thank goodness. I hate snakes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Tally finished her at home MTC today and headed off to the Detroit, Michigan Mission. We dropped her off at the Las Vegas Airport about 9:30 this morning. Doone needed some retail therapy to help her cope with her only daughter leaving for 18 months so we went to the outlet mall. I picked up some new running shoes, Nike Pegasus 36. They are a very nice improvement on the 35s. I wore them tonight and loved them. They will be my new go to every day running shoe. 
 

Core then 5 easy miles. 100 degrees. It was a beautiful evening. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 20 minute jump rope. Lower body. 
 

PM. 5 easy miles. 100 degrees. Tired legs. 
 

I went really slow to save my legs for a longer mountain run tomorrow morning. 

Kinivara 9 Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

I got up at 5 and it was already 88 degrees. I got my gear together in my running pack and drove over to the trailhead to climb Crossman Peak. I haven't run with a pack in a long time but I needed to be able to carry a lot of water plus fuel. I had 100 ounces of fluid. Good thing because I drank most of it and still lost 5 pounds on the run. I also put trekking poles on my pack. It was my first time to ever use trekking poles. I left them strapped to my pack until about 4 miles in when it started getting steep and then used them for the rest of the run to the top and all the way back down to the truck. 
It was around 3100 foot, 6.5 mile climb to the top. It was nice and cool up there just over 5000 feet and I stopped and enjoyed the view of Lake Havasu City and refueled some before heading back down. It took my 1 hour 43 minutes to get to the top and just over an hour to get back down. Ended up being exactly 13.1 miles which makes me think someone should organize a Crossman Peak trail half marathon. 
Happy 4th everyone!

Hoka Torrent Miles: 13.00
Comments
From Burt on Mon, Jul 06, 2020 at 09:22:38 from 70.190.89.106

That's a great workout. Hope you had a good 4th, too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 recovery. My legs were sore from yesterday's effort. 

NB 1400v6 #2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Lower body. 
 

PM. 5 miles, easy effort. 
108 degrees. Focused on engaging glutes. It really made a difference in how powerful my strife felt, and my time was faster than I have been in n a while with what felt like the same amount of effort. 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM. Core. Swim-20 minutes. 
 

PM. Went up the mountain in Kingman after work and ran a trail to Hayden's Peak. It peaked at 8147 feet. It was 3.5 miles up and an 1870 foot climb. It was beautiful at the top. The run was really fun through trees and mostly runnable. 

Salomon Wings Pro 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

 

AM.  After a 9 hour drive to Telluride yesterday we were anxious to get out and see this beautiful area. Doone and I walked over to the Bear Creek Trail and hiked up to Bridal Veil Falls. Is it me or does everywhere have a Bridal Veil Falls? We then headed back down and went on a small unmarked trail I had read about the takes you to Little Hawaii. It was really cool bothe visually and the water was freezing. It was worth the side jaunt. Total hike if you include walking there and back was over 6 miles 

PM. After lunch Doone headed out shopping and I went on a trail mountain running adventure. I rode the Gondola up to about 11000 feet then started my run which was 3.3 miles up and maxed out about 12730 feet. I was way above the tree line and that was as high as I could go without have to rock climb. I then ran all the way back down to Telluride which sits at 8750 feet. Total run was a bit over 9 miles. I then sat by the river and soaked my feet. That water is ice cold. My feet were numb quickly. It felt great. The views from the top of the mountain were incredible. I'm glad I did it. 
 

15 mile today. I'm going to sleep well tonight. 

Kinivara 9 Blue Miles: 6.00Hoka Torrent Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM. Morning hike with Doone. We first hiked up to Cornet Creek Falls and then did a loop trail that went up the mountain above Telluride. It was a total of 5 miles with about 2000 feet climbing. 
 

PM. After lunch we road bikes along the river trail for a while. Doone was fried by then so she went up the mountain on the Gondola and read while I headed out for a trail running adventure. I ran up Emogene Pass for 5 miles. It was a 2900 foot climb maxing out at 11500 feet. Then I ran back down for a total of 10 miles. 
 

It will be interesting to see if I have anything left in my legs tomorrow. 

Kinivara 9 Blue Miles: 5.00Hoka Torrent Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM. 7 mile hike with Doone. 1200 ft elevation gain 

PM. 7 mile run on some very fun runnable trails through aspen trees. 1360 feet elevation gain. 

Kinivara 9 Blue Miles: 7.00Hoka Torrent Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

6 miles through Snow Canton. 

 

Beautiful!


All Trails got me lost around 4.5 miles and I wandered around looking for the trail for about 30 minutes and ran out of water. It was a bit scetch on the way back but I survived although a bit dehydrated. 

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

It's always tough to come home from a vacation, but particularly when you pull into town at Pm as your car thermometer reads 122. 
 

AM. Core. 20 minutes jump rope. Lower body. 
 

PM. 5 easy miles at 7 pm. 110 degrees. Actually felt pretty good. I guess all that high altitude, easy effort, high mileage worked last week. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM. Core. 20 minute swim. 
 

PM. 8+ mile trail mountain run. Almost 2200 feet elevation gain. Max elevation 8000 feet. 

Altra Lone Peaks Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 20 minute swim. 
 

PM. 5 easy. 
 

108 degrees. Trying to work on driving me knees forward and keeping pelvis level to increase glute activation. 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 20 minutes jump rope. Lower body. 
 

PM. 5 miles easy. 109 degrees. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM. 13 mile Crossman Peak run. 3100 feet gain. 95 degrees. Really wiped me out. 

Salomon Wings Pro 2 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

2 mile warm up

8 x 200m sprints with 200m walk recovery. 
 

1 mile cool down. 
 

Core

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles through Snow Canyon. It was beautiful. 

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

5 miles on Scout Cave Trail just outside Sniw Canyon. 
 

I took a tumble pretty hard right at the beginning of the run. I jammed my wrist bad. I hope nothing is broken. 

Hoka Torrent Miles: 5.00
Comments
From Burt on Fri, Jul 24, 2020 at 14:58:13 from 70.190.89.106

If it progressively hurts more throughout the day, it's probably broken. Speaking from experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles hiking the Narrows in Zions Canyon. 
 

That was hard work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles. 

Pegasus 36 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core
PM. 5 easy 110 degrees 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM.  Core. Swim 20 minutes. 
 

PM. My usual 5 miler in 110 degree heat but I was significantly faster than usual. Not sure why but I'll take it. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM.  Core.  Swim 20 minutes

 

PM.  1 mile warm up.  1 mile hill sprints.  1 mile cool down.

108 degrees.

NB 1400v6 #2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Slept in this morning. Felt great. 
 

PM. 5 miles. 115 degrees. 

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles in the mountains. Nice and cool compared to Havasu. Max elevation around 8300 feet. 
 

swim 20 minutes. 

Salomon Wings Pro 2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

2 mile warm up 

8 x 200 m sprints

1 mile cool down. 
 

95 degrees 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 10 minute jump rope. Lower body.
 

PM. 5 tempo run

108 degrees 

Pegasus 36 Miles: 5.00
Comments
From Tom K on Tue, Aug 04, 2020 at 05:05:06 from 47.206.60.114

those 2 lines in your notes up there seem to be in direct conflict with one another.

Wow! Strong work and drink water!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM. Core. 20 minute swim. 
 

PM. 8 miles. Mountain running. 
max elevation 8085 feet. 

Hoka Torrent Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM. 
core  20 minute swim  

PM

1.5 mile warm up. 
Hill sprintsfor 1 mile. 
1.5 mile cool down. 
 

103 degrees 

NB 1400v6 #2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM. Core. Jump rope 20 minutes. Lower body. 
 

PM. Beautiful evening. Only 99 degrees. But tired legs. So only 3 miles. 

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13.1 miles pushing hard up Crossman Peak and back down. 

Over 3000 ft elevation gain  

https://strava.app.link/g6BFjGHhL8

Salomon Wings Pro 2 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I was doing a sweat test this morning. I had to weigh myself before and after the run and measure how much fluid i drank and wear this adhesive with gauze on it. I ran for 1 hour at a normal pace which put me at 7.71 miles. I drank 20 oz. of water. I lost 3.5 lbs. It was 84 degrees outside with 10% humidity. 40 minutes into the run I stopped and put the gauze into a sealed vial then finished the run. I am mailing the vial with all the other information to the sweat test company. There they are supposed to analyze the sweat concentration with the rest of the information and give me a hydration plan. Should be interesting. 
 

https://strava.app.link/moqxM5JTM8

Pegasus 36 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Jump rope 20 minutes. Lower body. 
 

PM. 5 mile tempo run. 
107 degrees 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM. Core. 20 minute swim. 
 

PM. 9 mile trail mountain run. 
 

max elevation 8000 feet. 

Altra Lone Peaks Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM. Core. Swim 20 minutes. 
 

PM. Dead legs from the previous 2 days efforts so I went short and slow. 
3 miles. 109 degrees. 

NB 1400v6 #2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Very tired so I took a complete test day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

I did Crossman Peak today like I have a handful of times over the last couple months. I run in uphill for right about 5 miles before I start the serious climb. A lot of people drive in and just do the steep part of the climb. I noticed on Strava I the is a segment that is the steep part of the climb which is 1.6 miles really steep and I was second on it so today I took it mice and easy running in the 5 miles and then pushed hard up the steep climb which has the Strava segment. I crushed the previous record by a few minutes so I now am the owner of the FKT up Crossman Peak. That is the first time I've let Strava influence one of my run. Oh well, I guess sometimes pride wins out. 
 

PM. 5 mile hike with Doone up in the mountains around 7000 feet. 

Salomon Wings Pro 2 Miles: 13.00Hoka Torrent Miles: 5.00
Comments
From Tom K on Fri, Aug 14, 2020 at 11:27:25 from 47.206.60.114

Well done! That is YOUR segment! You went and got it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Swim 20 minutes. 
 

PM. 5 tempo miles. 113 degrees. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles up in the mountains on trails right after a serious thunderstorm. It was nice and cool so I was able to run faster than usual. 

Hoka Torrent Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

First run on my new Trueform TM. 
 

3 miles. Not easy. Obviously I have some form issues to work on. That's why I got it though. Hopefully I will fix my flaws with it and improve my running. 

Pegasus 35 Miles: 3.00
Comments
From Burt on Wed, Aug 19, 2020 at 21:43:55 from 70.190.89.106

Sounds fancy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM. Core. Swim 20 minutes. 
 

PM. 1 mile warm up on TrueForm. Then 3 outside. 
110 degrees. 

Pegasus 36 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

14 exploring the trails around Crossman Peak. Lots of them became unrunable as they went on. 
 

95 degrees 

Altra Lone Peaks Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

2 mile warm up. Trueform 

2 miles. 8x 200m sprints

1 mile cool down. Trueform. 
 

Core. 12 minute swim. 

NB 1400v6 #2 Miles: 5.00
Comments
From Toofdoc on Sat, Aug 22, 2020 at 20:23:08 from 172.248.125.151

I miss swimming.

Pools just opened up here so Iím hoping to get back in the pool after our run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM. Core. Swim 20 minutes 

PM. 1 mile Trueform. 
5 miles started as tempo run then crashed on the 4th mile and walked it in for a total of 5 miles. The heat beat me tonight. 112 degrees with a bit of monsoon humidity 

Pegasus 36 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Mini triathlon tonight. 
20 minute swim. 
20 minute stationary bike. 
2 miles Trueform run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

 

AM. Core. 

 

PM. 30 minutes bike trainer.

3 miles Trueform TM

 

 

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Core. 20 minute swim. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

21 miles.  4800 feet elevation gain. Max elevation 12000 feet. 

I convinced Blake and Mitchell to run the Peaks Loop in Flagstaff with me. It was supposed to be a little over 18 miles but we missed a trail and made it just under 21 miles. Those extra miles we added were tough uphill miles. Everyone had to dig deep just to get out of there on their own 2 feet. Blake was battling a foot issue the whole day and Mitch was battling stomach issues the last 4 miles but both dug deep and got it done. I hope they  don't refuse to go with me on these running adventures in the future. 

Hoka Torrent Miles: 21.00
Comments
From Tom K on Sat, Aug 29, 2020 at 09:00:24 from 47.206.60.114

That's a lot of miles. Great run.

From Rhett on Sat, Aug 29, 2020 at 18:11:35 from 174.237.8.68

Thanks Slick

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No soreness today but thought I'd play it smart and not run. 
 

1 hour bike trainer. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 mile tempo run. Cooler than normal, only 103 but definitely more humid. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 mountain trail miles. 
 

I was trying some new shoes.  I was worried they were a little too big but I really liked the extr room especially on the downhill where my toes didn't jam into the front of the shoes. 

Salomon Sense Pro 4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 on Trueform TM

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 miles in the Hualapais. Lots of vert. 2 hours 44 minutes. 

Altra Lone Peaks Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

30 minutes bike trainer followed be 3 miles TM then some core work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13.1 Crossman Peak run. Almost 3500 ft climb and then decent. I did it 5 minutes faster than I ever have before and I didn't really feel like I was pushing the pace. I've been experimenting with increased electrolytes on my runs. Maybe they are are helping. 

Salomon Sense Pro 4 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles in the mountains during a crazy wind strom.  I was going to go farther but the wind was blowing dirt in my eyes and it just wasn't fun so I called it a day and went home and watched sports.

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

Core then 30 minutes bike trainer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Overcast and cool this morning. 10 on the roads at an honest pace then core work. 

Pegasus 36 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 on Trueform trainer. 
core work

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 10 minute bike trainer. 10 minute jump rope. 
 

PM. 5 mile tempo run. 104 degrees. Fastest I have done that loop in a very long time. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM.  Core.  Lower body.  Bike trainier 20 minutes

PM.  8 miles on mountain trails.  Max elevation just over 8000 feet.

Salomon Sense Pro 4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM.  Core. Swim 20 minutes

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM. 10 miles tempo effort. Felt good to get in a good hard morning run for a change.

Pegasus 36 Miles: 10.00
Comments
From Burt on Fri, Sep 18, 2020 at 08:23:25 from 70.190.89.106

Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. 20 minute swim. 20 minute bike trainer. 
 

PM. 5 miles tempo effort. 100 degrees. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM.  Core.  Lower body. Jump rope 10 minutes.

PM.  8 miles on trials in mountains. Max elevation 8300 ft.

Salomon Sense Pro 4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM.  Core.  swim 20 minutes.  bike trainer 20 minutes.

No time for an evening run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM.  10 mile temop run. Legs felt a little tired today.

Pegasus 36 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

Legs still a bit tired from pushing the pace yesterday but I wanted to get in time on my feet and with tired legs I think it helps accomplish the training goal.

I did an out and back which forced me to keep going when I was tired.  I ran from my house to McDonalds which was a little over 10.5 miles.  I stopped and had breakfast of a sausage McMuffin with egg and a large Coke.  Then I ran back until I hit 20 miles and then walked in the last mile. I feel like this was perfect ultra training getting my stomach used to eating on the run and to keep putting one foot in front of the other even though I was tired and it was mid 90's outside.

 

Pegasus 35 Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Spent 5 hours this morning on my feet outside in the warm at a soccer refereeing course. 
Then I just wanted to lay around and watch football, but I finally convinced myself to get in a quick workout. 
 

core then  lower body then some leg speed work on the Trueform trainer for 2 miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Bike trainer 30 minutes. 
 

PM. 5 miles at comfortably fast pace. 
Starting to cool down!  Only 95 degrees. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM. Core. Lower body. Bike trainer 30 minutes. 
PM. 6 miles in the mountains on the trails. 

Hoka Torrent Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles tempo effort.  The mornings are cooling down...74 degrees today, and thus my pace is getting faster.

NB 1400v6 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Core. Lower body. 2 miles Trueform easy. Before heading out on fall break vacation.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

14 miles with my brother in law up in the mountains above his house in Lindon, UT. 
It was really fun taking it easy on the trails with the beautiful fall colors. It was his longest run ever. 

Salomon Sense Pro 4 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

4 miles hiking with my family in Teton National Park then 4 mile run at the fast end of comfortable. 

Pegasus 35 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM. 3 mile hike with the family by Jackson Lake. 
PM. 11 miles up Granite Canyon with almost a 2000 ft climb maxing out right about 8000 ft. I was pushing the pace on the way down and took 2 spills, one pretty hard that took a good 10 minutes to shake off. 

Pegasus 35 Miles: 3.00Salomon Sense Pro 4 Miles: 11.00
Comments
From Burt on Wed, Oct 07, 2020 at 10:41:40 from 70.190.89.106

Ouch! Sorry, Rhett. Been there. Done that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13 mile mountain trail run up above Pocatello. I got a little lost you there but somehow made it back to the car. 

Salomon Sense Pro 4 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM. Core. 30 minutes bike trainer. 
PM. 10 mile tempo run. 95 degrees. 

Pegasus 36 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles in the mountains on trails. 
Tired legs from yesterday's run. 

Salomon Sense Pro 4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Lower body. 
 

PM. 5 recovery miles. 

Pegasus 35 Miles: 5.00
Comments
From Mack on Fri, Oct 16, 2020 at 15:17:04 from 198.0.33.90

Rhett man. You are the absolute model of consistency! Glad to see you're still here after all of these years. When you're a seventy year old man in perfect health and someone says "he's so lucky" I'm going to say "Ha!" Check out his running blog at fast running blog.

From Rhett on Fri, Oct 16, 2020 at 16:29:05 from 66.185.237.77

Thanks Mack. Itís good to hear from you. Running just makes me happy so I keep doing it. 😀 Iím definitely getting slower though. How have you been? Are you still dentisting or have you retired your drill and pliers to go serve a mission?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.000.000.000.000.0026.00

26.2 trail miles on a lot of loose gravel and hilly trails. It was definitely harder and slower than I expected. It was also warmer than I thought it would be as well which added to the difficulty. 4hours 24 minutes 

Salomon Sense Pro 4 Miles: 26.00
Comments
From Burt on Fri, Oct 16, 2020 at 17:16:05 from 70.190.89.106

Hot dang!

From Tom K on Fri, Oct 16, 2020 at 18:52:33 from 107.193.152.209

Whoa!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

24 miles with Blake on our bikes. I've been using my bike trainer but that was my first time out on the roads with my bike in a few years. Blake was in town and his foot is injured so he couldn't run so I dusted off the bike...literally. 
 

In the afternoon I refereed 3 soccer games. Luckily it was the 8 and 9 year olds so I didn't have to run too much because my legs were tired from yesterday's run and this morning's ride. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Lower body. Bike trainer 20 minutes. 
PM. 5 recovery miles nice and easy. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Lower body. 
PM. 5 easy mountain trails. 

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

AM. Core. Speed work 5x30 second sprints with 90 second recovery. Total 2 miles. 
PM. 5 recovery miles. 

NB 1400v6 #2 Miles: 2.00Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 tempo miles. About 6 miles in I started feeling tightness in my left calf so I slowed it down to a walk and had my wife come pick me up. 

NB 1400v6 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM. Core. Lower Body. 10 mile bike. Had a flat during ride and had to change it. That is why I much perfer running. The only mechanical problems are my body. 
Lunch. 30 minute swim. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

25 mile with serious climbing bike ride which ended with another flat. 😡

I bought new tubes yesterday but I forgot to put them in my bike pouch so I'll had to call for a rescue from Dooneforthe second time this week. 

Comments
From Burt on Sat, Oct 24, 2020 at 10:22:20 from 70.190.89.106

Been there. Done that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM. Core. Lower body. Bike trainer 20 minutes. 
PM. 4 miles TM. 

Pegasus 36 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch. 1 mile walk on some new trails I was checking out. 
PM. 5 miles TM

Pegasus 35 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

AM. Core.  2 miles speed work on TM...7x30seconds.

Pegasus 35 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. 5 tempo miles...much easier now that the weather has cooled down. 
PM. Core. Lower body. 

NB 1400v6 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Busy day. Finally got out on the trails in the afternoon for 6 miles in some new shoes. I liked them. 

Salomon Ultra Pro Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

23 mile cycle with the group.  They pushed me hard today. Felt good. 

Comments
From Burt on Mon, Nov 02, 2020 at 08:20:27 from 70.190.89.106

You should've said, "I can run this far, you wimps!"

From Rhett on Mon, Nov 02, 2020 at 09:26:35 from 66.185.226.102

I may or may not have said that. :)

No I didn't, but man they push hard on those bikes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I officially signed up for a half marathon on Thanksgiving morning with 2 of my brother in laws.  Guess I have about 3 weeks to get in half marathon shape.  I've got the milage, but I need to get some faster running in.

 

AM. 1 mile warm up on TM.  Core. Lower body.  20 minutes bike trainer.

PM. 3x1 mile at sub 7 pace with warm up, cool down and quarter mile recovery for a total of 5 miles on Trueform. 

NB 1500 V6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. 30 minute swim. 
Lunch. 1.5 mile walk. 
PM. 4 miles on the trails finishing as it was getting too dark to run. 

Salomon Ultra Pro Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM.  Core.  Lower body.  Quick warm up then 5 x 15 second sprints and quick cool down...1 mile.

PM.  4 easy miles on Trueform.

Pegasus 35 Miles: 4.00Pegasus 36 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM.  5 miles out at comfortable pace then 5 miles back at half marathon pace which currently is a lot slower than I'd like it to be.

Pegasus 36 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

30 minute swim followed by a 6 mile trail recovery run. 

Salomon Ultra Pro Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

32 miles bike with the group pushing hard on the hills with a total of 2800 feet elevation followed by an 8 mile trail run with Ben and Hidie. 

Salomon Sense Pro 4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Week in review.

I got in 40 miles running this week with some speed work which I'm trying to get back since I'll be doing a half marathon on Thanksgiving.  Unfortunately I got a light strain in my left calf on Thursday morning doing my tempo run.  It didn't stop my from running easy on Friday and and then on trails on Saturday.  I just need to be careful this upcomming week with faster running.  I also swam twice and cycled twice.  I feel like I'm quickly getting stronger at both and my overall cardiovascular ability feels stronger. I've enjoyed riding on Saturday mornings with the group.  I feel like I ride a lot harder with them than I do on my own.  I also got in 2 days of lower body work and core work last week. 

I'm going to try and do about the same this upcomming week but cut back a little on the faster running. 

Comments
From Toofdoc on Mon, Nov 09, 2020 at 18:53:39 from 172.248.125.151

You had a great week Rhett!

Love the Sunday update.

Be careful with the calve. Those things can go south fast as you know. You're smart to slow it down a little.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. Core. Lower body. Bike trainer 30 minutes. 
PM. 5 easy on the TM. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM. 35 minute swim. 

Lumch. 1.5 mile walk

PM. 6.2 miles on some new trails I'm exploring in Kingman. Luckily I wore my light because I got a little turned around out there and had to run the last 1 1/2 miles in the dark. 

Salomon Ultra Pro Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM.  Core. Lower Body.  3 miles on TM at recovery effort.

PM.  3 more easy TM miles. 
 

I received some new Adizero Pro shoes in the mail today. They have a carbon fiber plate in them. I'm excited to test them out tomorrow with some fast running. 

Pegasus 36 Miles: 3.00
Comments
From Burt on Thu, Nov 12, 2020 at 09:16:14 from 98.161.146.237

Sounds fancy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I woke up excited to try out my new carbon fiber plate shoes.  I've never run in shoes with a carbon fiber plate before and wasn't exactly sure what to expect.  To my surprise, they didn't feel that much different than other shoes, maybe just a little more spring at toe off.  They had plenty of cushion and didn't feel stiff like I thought they would.  These seemed to be a little too snug around my midfoot, but probably something I can adjust with the lacing a bit and get used too.  

I did ten miles total.  The first 5 were at a comfortable but not slow pace then I ran back at a tempo effort and didn the last 5 in 33:46 which isn't way fast but it is better than I have run lately.

Adizero Pro Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

40 minute swim. Then had to go into works for a couple hours. 

Then 12 mile trail run. 

Hoka Torrent Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

AM. 22 mile bike ride with the group. 
 

PM. Refereed 2 soccer games. I'll give myself 2 easy miles for that but it was farther. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly Review

Well Iíd say it was a good week. I ran without any niggles this week and I consider that a success. I did run fast only once, but it was a pretty solid 5 miles at the end of a 10 mile run on Thursday. I ended up totaling 42 miles for the week and did 18 of those on trails which continues to be my favorite running even though it is slower. I swam twice and logged about 2.5 miles. I feel like my swimming is getting stronger and can tell my upper body is putting on muscle from the swimming. I really like how I feel after swimming even if I donít always love it while Iím doing it. I cycled twice, once on the bike trainer and once with the group. Between Craig and Jason Iím getting pushed on the bike more than I ever have. If I keep riding with them I may actually get good at cycling. I also did core and lower body work twice this week.

I am now 11 days out from my Thanksgiving half marathon. I really havenít done much race specific training for this race so Iím not sure how it is going to go or even what my goal time is. I think I will cut back a little on running miles this week and maybe focus a little more on speed. Most importantly I want to feel healthy at the end of the week.

Comments
From Toofdoc on Sun, Nov 15, 2020 at 17:09:07 from 172.248.125.151

Great week Rhett!

I'm excited to see how you do in your half marathon. I think you're going to surprise yourself because you have such good fitness right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM: 1 mile warm up on TM.  Core.  Lower body.  40 minutes on bike trainer.

PM:  5 easy miles on the TM. 

Pegasus 36 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM. 40 minute swim. 
Lunch. 1 mile walk. 
PM. 1 mile warm up. 4 x 400m @ 1:25 with 400m recovery. 1 mile cool down. 

NB 1500 V6 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Recovery day. 
1 mile warm up. Core. Lower Body. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I played with the lacing on my Aduos Pros before running this morning and now really like how they fit my foot. I need to make one small adjustment still to keep them a bit tighter on my heal but I'm close. 
 

I did a 10 miler this morning. The first 5 I did at a comfortably fast pace then the last 5 at a tempo effort. It was going great until in the 7th mile my right calf (which is not the I ethat has been giving me trouble lately) started feeling a better t tight. I slowed down my pace at that point for the rest of the run but still kept a fasting pace. I ended up finishing the 10 miles in 1:12:25 which is by far my fastest 10 miles in at least a year. Cardiovascularly I felt great through the finish and would have been significantly faster had I not been cautious with my calf. Hopefully this is a good sign for my half next week. With a little taper I just may have a good race. 🤞

Adizero Pro Miles: 10.00
Comments
From Burt on Thu, Nov 19, 2020 at 08:12:02 from 98.161.146.237

Yeah, take it easy on the calf.

From Tom K on Thu, Nov 19, 2020 at 09:58:09 from 47.206.173.88

Dude, you are going to crush that half. Go man, Go!

From Rhett on Thu, Nov 19, 2020 at 17:46:42 from 66.185.237.77

Thanks. It will be fun to race again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM. 4 recovery miles on the trails. 
Afternoon. 30 minute swim. Pushed harder than usual because I only had 30 minutes. I learned that I can swim faster than I have been and I won't die. 😀

Salomon Ultra Pro Miles: 4.00
Comments
From Toofdoc on Fri, Nov 20, 2020 at 16:35:07 from 172.248.125.151

You had a good day too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

32 mile group ride with a lot of climbing. It was a beautiful morning for a bike ride. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly Review 

The plan for the week was to keep everything about the same but decrease running miles while increasing speed. I feel like I accomplished this and in the process I feel like I am 100% healthy going into my race week. 
 

I totaled 26 miles running and really felt strong cardiovascularly on my fast 10 miler Thursday. I cycled twice, once with the group and once on my bike trainer. My cycling muscles are getting stronger. I really felt good on the climbs Saturday. I swam twice. I swam twice and was significantly faster per 100m Friday than I have been. I also got in two core workouts and 2 lower body workouts this week. I guess 2 is the magic number on everything but running. 
 

I'll be cutting back more at the beginning of this next week since race day is Thursday. I'll do a short run with some speed work tomorrow and possibly Tuesday before we head out.  Wednesday will probably a short shake out ru with a few strides.  Then 13.1 on Turkey Day before eating too much. Hopefully I'll feel good enough to get out on the trails up in the mountains Friday and Saturday. I won't be doing any cross training this week. 
 

Happy Thanksgiving!!!!

Comments
From Toofdoc on Sun, Nov 22, 2020 at 20:45:24 from 172.248.125.151

Great week!

Sounds like you have done exactly what you set out to do. Now you just need to go run and then enjoy a nice Thanksgiving Day feast!

Have a great time and I'll look forward to hearing the race report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

One more adjustment to the shoe laces of my Adios Pros. Now they don't slip on my heal and feel as good as they will get. For my foot I still think the toe box is a bit small but I feel fast when I wear them. 
 

1 mile warm up. 4 x 400m in 1:25 with 400m Walk recovery. 1 mile cool down. 

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

I decided not to get up early and run before we took off so today was a rest day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 easy miles with 4 x 1 minute fast mixed in. 

Adizero Pro Miles: 3.00
Race: Thanksgiving 13 (13.1 Miles) 01:33:23, Place overall: 45, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

It was a cold morning for a race, especially for this Arizona guy. John and I arrived a few minutes before the start. It was 32 degrees and windy.  We walked over to the start area where I found Dan and the race mercifully started before I began to shiver too much. 
 

I didn't really have a pace plan but to run what felt comfortable and Dan said he was going to start off with me so we took off together at a comfortable pace. For the first couple miles we got snow flurries but nothing stuck.  We ran and talked for about 8.5 miles before we both had to start focusing on running.  He pulled a little ahead of me for about half a mile then he stopped at an aid station that I just grabbed a cup and kept going. It took him a mile or more to catch back up to me. We then ran together until about mile 12 when he took off on an uphill and I had to let him go if I wanted to finish. Over the last quarter mile or so I closed the gap with a last final push but he had gapped me too much to catch him and he beat me comfortably by 15 seconds. He finished 44 and I finished 45. He also took 2nd in our age group so I got 3rd.  I am 49 he is 45 so I think I should get a 20 second handicap 🤔. Sounds fair right? 5 seconds per year.  My finishing time was 1:33:23 which is faster than I thought I would be considering it was a last minute race without any half marathon specific training. 

John was running his first race ever and did great finishing in 2:10. He had a good experience and is ready to do some more. 
 

Happy Thanksgiving everyone!
 

Adizero Pro Miles: 13.00
Comments
From Toofdoc on Thu, Nov 26, 2020 at 21:50:29 from 172.248.125.151

I agree, you should get 5 seconds/year. Great job Rhett. You still have a lot more in the tank to be used for many more years!!

From Burt on Fri, Nov 27, 2020 at 12:32:36 from 198.71.120.168

Where was this race at?

From Rhett on Fri, Nov 27, 2020 at 22:15:48 from 174.204.15.43

Thanksgiving Point in Lehi, UT.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 mile walk with my wife.  I am trying to be good and take a few days recovery since I was wasn't fully training to run that far that fast. Hopefully I'll be back running next week but maybe I'll just do a week of cross training. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly Report 

It was a wonderful Thanksgiving week.  I only worked Monday and I kept my running short with a little speed worked in early in the week. It felt good to have that race day feeling Thursday morning.  Then I didn't do much the rest of the week to make sure i fully recovered. I hadn't posted anything about it because I didn't want to ha e any race excuses, but for the last couple weeks I have been dealing with a lower ab strain on my right side. It doesn't seem to bother me too much once I get running but after running fast it sure hurts for a while, so I need to get that back to 100% before I get back to any faster running. I therefore will plan on making this upcoming week a recovery week and do a lot of cross training and some short easy running. 

Comments
From Toofdoc on Sun, Nov 29, 2020 at 15:37:55 from 172.248.125.151

Looks like we are going to have similar weeks!

Great week and congratulations again on the race. You did awesome for such little race specific training!

And get that ab strain healthy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM. Core. Lower body. 20 minutes bike trainer. 
PM. 4 very easy miles. 

Pegasus 35 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 mile lunch walk. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minute swim

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

37 mile group bike with lots of climbing.

Refereed 2 soccer games.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly Review

I decided to really take a serious recovery week and make sure my lower ab strain healed before getting back to training.  It was nice to sleep in all weeek long.  It was good timing since Doone was away helping Chase after his surgery.  He broke his colar bone skiing and had to have a plate put in.  I did do a good swim on Friday and a hard bike on Saturday morning.

This week I need to get back after it.  I'm not exactly sure what I'm going to do. It seems like it would be easier to exercise in the winter when the temps are perfect for running, but I sure hate getting up in the dark and cold (for Havasu) to exercise.

Comments
From Toofdoc on Mon, Dec 07, 2020 at 18:12:21 from 172.248.125.151

I feel your pain!

Hope Chase is doing good after his surgery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

30 minute lunch walk. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 easy TM mile before core and lower body work. 
This was my first run since my half marathon Thanksgiving day. My lower ab is still not 100% but is much improved. I was surprised that my right calf was a little tight still. I'll just ease back into running since I have nothing coming up soon. 

Pegasus 35 Miles: 1.00
Comments
From Toofdoc on Wed, Dec 09, 2020 at 18:15:48 from 172.248.125.151

Smart!

With nothing to train for your doing the right thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles on the trails. It was great to be out running again but my lower ab is very sore again. I was hoping the 2 weeks off running had healed it. Then I swam laps for 45 minutes. 

Salomon Ultra Pro Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It was ok dark and cold to get out of bed and ride with the group this morning so I turned my alarm off and went back to sleep.  When I finally went to head out for a ride about 8:30 I discovered my rear tire was flat, so I changed it and finally headed out around 9:00. It was actually kind of nice to ride solo. While I didn't have the real hard efforts like I do when I ride with the group, I had a much steadier consistent effort for the whole ride which I enjoyed. I also spent most of the ride in my aerobars which I don't do riding with the group. It's good to practice being in that position since my end goal with riding is to get back into triathlons. I rode a bit over 32 miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly Review. 
 

This was the week I was hoping to get back into the full swing of things. I however started the week off lazily, not wanting to get out of bed because of the darkness and cold.  Winter is my training cryptonite even though the temperature is perfect for running here. I finally got in my first real run since my half marathon 2 weeks ago in Friday. It was great being out on the trails and I just took it easy, but after finishing my lower ab on the right side really hurt.  It's right down by where the abs and the quads meet. It's the muscle that helps bring my leg forward when running and is only irritated by running. Anyways I had a really good swim after the run Friday and a really bike Saturday morning. 
Going forward I think I need more rest for the injury so my plan is to just cross train fir the rest of the year   I will swim, bike, jump rope, lift lower body weights, and do core work. I will then reassess the situation come January 1st.  

 

Comments
From Toofdoc on Sun, Dec 13, 2020 at 16:40:55 from 172.248.125.151

You're speaking my language. Lets have fun cross training for a few weeks and then get a game plan for our 50 miler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Core. Lower body weights. 3 miles walking on TM with 20 lb. weighted vest. 

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

1 mile weighted vest TM walk. Core. Lower body. 10 minutes jump rope. 

Pegasus 35 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

30 minutes bike trainer. 1 mile weighted vest TM walk. Core. 

Pegasus 35 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minute mid day swim. I'm getting faster and stronger in the pool. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile hike with the YM. 
30 minutes bike trainer. 
Core

Hoka Torrent Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly Report 

I feel good about my efforts this week with cross training and core work. I did a decent amount of weighted vest walking and some hiking neither of which seem to aggravate my ab strain. I do have to be careful with my core work though and I feel it a bit while swimming but not afterwards. Cycling doesn't cause any discomfort except it is really cold so I did all my biking on my bike trainer this week. Another 11 days and hopefully I'll be running pain free. I'm really missing running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

1 mile TM weighted vest walk. Lower Body. Core. 2 mile TM walk. 

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile lunch walk. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Core. Lower body. 20 minutes jump rope. 20 minutes bike trainer. Hot tub. 
 

I dreamt I was running last night and then when I awoke I panicked that my running had caused a set back in my recovery of my lower ab injury. I was happy when I came to my senses and realized it was just a dream. I did enjoy the dream run though. 😀

Pegasus 35 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

30 minute bike trainer. 2 mile weighted vest TM walk. 
 

Merry Christmas!🎄 

Pegasus 35 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Core. Lower body. 10 minute jump rope. 45 minute bike trainer. 

Pegasus 35 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Weekly Review 

Another week has come and gone without running. I did a decent amount of weighted vest walking at a very fast pace which was almost running and I did some jumping rope to try and get my calves ready to run again. I also got in a decent amount of cycling on my bike trainer and did some core and lower body work. The pool has been closed so I haven't swam and It will be closed again this coming week. I feel like I am really close to being ready to run again but I can still feel some slight discomfort in the lower ab. I'm really hoping to get out and run without aggravating my lower ab next weekend. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Lunch. 1.5 mile weighted vest walk. 
PM. Core. Lower body. 5 minute jump rope. 30 minute bike trainer. 

Pegasus 35 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Lunch. 2 mile weighted vest walk. 
PM. Core. Hot tub. 

Pegasus 35 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch. 3 mile walk. 
PM. Core. Lower body. 10 minute jump rope. 30 minute bike trainer. 

Pegasus 35 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles weighted vest TM walk. 

Pegasus 35 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1572.000.000.000.000.001572.00
Kinivara 9 Blue Miles: 250.00NB 1400v6 Miles: 82.00Hoka Torrent Miles: 159.00Nike Pegasus 35 Miles: 86.00Altra Lone Peaks Miles: 53.00NB 1400v6 #2 Miles: 200.00Pegasus 35 Miles: 270.00Pegasus 36 Miles: 137.00Salomon Wings Pro 2 Miles: 55.00Salomon Sense Pro 4 Miles: 114.00Salomon Ultra Pro Miles: 34.00NB 1500 V6 Miles: 10.00Adizero Pro Miles: 40.00
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