Rhett

Ironman 2021 World Championship St. George

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

21 marathons (2 DNFs)

6 Bostons (2007-2011, 2017)

3 Half Ironmans

1 Ironman (DNF at mile 13.1 on run)

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!

Run healthy and far.

UPCOMING RACES

Nov 12, 2022- Big Bear Marathon 

Apr 22, 2023- Texas Ironman

Long-Term Running Goals:

Complete a Full Ironman

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:

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Miles:This week: 9.00 Month: 53.00 Year: 554.00
Salomon Sense Pro 4 Lifetime Miles: 255.00
Salomon Ultra Pro Lifetime Miles: 352.00
NB 1500 V6 Lifetime Miles: 147.00
Adizero Pro Lifetime Miles: 43.00
Brooks Gohst Lifetime Miles: 233.00
Hoka Clifton 8 Lifetime Miles: 215.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
554.000.000.000.000.00554.00
Hoka Clifton 8 Miles: 205.00Salomon Ultra Pro Miles: 43.00Brooks Gohst Miles: 218.00Salomon Sense Pro 4 Miles: 12.00NB 1500 V6 Miles: 52.00Adizero Pro Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Happy New Year!!!

Crazy windy outside so I just stayed in and did my PT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

60 minute pool swim...getting faster!

PT. One of these days my calf will be 100%

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

15 mile bike...really, really cold!

Did my PT work tonight and my calf felt great.  Maybe I'll try a short run in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

60 minute swim. Kept it nice and easy but I still was faster than any of my recent swims!

1 mile TM run!!!!! Yay. I ran and my calf felt perfectly fine.  Maybe I'll try another 1 mile run tonight as part of my nightly PT.

Did my PT and ran another easy mile on the TM.  Calf still felt good.  Hopefully tomorrow it will still be fine.

Hoka Clifton 8 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took a rest day but still did my PT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 mile trail run. My longest run in months. It was slow but my calf seemed ok even though my hammy was still uncomfortable. 
Then I went to my PT appointment. I had one spot on my calf that was bothersome so she needled it. Also she worked my hammy pretty good. 
Then I swam for 1 hour, once again my fastest 1 hour swim. It is going to be hard to keep getting faster every time in the pool. I'm guessing this next week I'll start to plateau. 

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

Both my calf and hammy felt really good today. I rode 48 miles on my bike.  Usually my hammy hurts at the insertion point with my glute but it didn't bother me today. It was a really good ride for me. Things seem to be turning the corner with my injuries. 
 

PT work with extra stretching and massage gun. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

1 hour swim.  As suspected I leveled off righ about the pace I swam at Friday. Then I followed it with a 2 mile TM run, which was great becasue neither my calf nor hamstring bothered me.  I'm so excite!!! I guess that needling Brittnay did Friday really worked.  I could tell something different happened this time when she stuck it into the aggrivated spot I felt a sharp pop.  Hopefully that broke up whatever it is that has been causing my issues.

Did my PT work while watching the college football national championship.  

Hoka Clifton 8 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

19 mile ride, not quite as cold as it has been, but still cold.  I could tell my legs felt stronger this morning and I was a couple minutes faster than I have been lately on the same ride.  

Then 2 mile TM run.  Calf still felt perfect!!! I could sence a bit of tightness in the hammy but nothing to bothersome.

PT work.

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

Swim: 10 minute warm up then 100 m repeats on the 2:30 for 1 hour.

2 mile TM run.  Running is felling better and better!!!

PT in the evening.

Hoka Clifton 8 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

 

Same as Tuesday.

19 mile bike, which actually took exactly the same amount of time to the second.

2 mile TM run.

I think my calf is finally cured.  My hammy is still tight though so still have work to do with the PT.

PT watching TV

Brooks Gohst Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 trail miles, first half in the dark. 
 

PT appointment. She did needling with electronic stimulation in my hammy. Calf still feels perfect!

1 hour swim nice and easy. 2950 meters. 

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

33 mile bike on a windy morning. I used aerobars this morning for the first time in a long time. I was a bit faster but my shoulders got tired being down in the aerobars so I stopped at 33 miles then did a 6 mile TM run. 
 

Did a lot of stretching throughout the afternoon and evening while watching football. 

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

1 hour swimming nice and steady followed by 3 mile TM run. Feeling better than I have in months! I hope it stays that way.

I'll get my PT work done tonight watching the final wild card game. Hopefully it's a good one.

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

I readjusted my aerobars to a mor comfortable position which I loved this morning and it made me a bit faster than normal, but now I've somehow pinched my gear shifting cable and I can't shift to all my gears.  Guess I'll have to take the bike in and get professional help.  Anyways, I rode 20 miles with 1300 feet vert.

Then I ran 3 miles on the TM.  My calf still feels 100% and my hammy felt better today than it has since I strained it, I'd say 90%!!!!

My nightly PT work is starting to pay off.  I'll get some more done tonight.

Hoka Clifton 8 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Swim:  500 m warm up, then 24 x 100 m at 2:30.

3 mile TM run

Tonight, more PT work.  So, so close to being 100%!!!  But then again, is anyone ever really 100%?

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

19 miles cycling with aerobars fully functional.  I had to have the guys at the shop put them on properly for me so my gear cables aren't pinched and I can no use all my gears with the aerobars.  I was about 4 minutes faster today on my usual before work ride that I've been doing for a while. Yay! Magic of aerobars I guess. Or maybe I'm getting in better fitness???

Then 3 mile on TM at a decent pace this morning.  I felt good to let my legs run, but I did feel a tiny little something in my calf after I was done.  I'll monitor that closely.

More PT work tonight, especially on that calf.

Hoka Clifton 8 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 mile trail run. It was my longest run since May and I could tell that my running fitness is lacking.  
 

65 minute swim which ended up being exactly 2 miles. I'm hoping to get to where I can do 2 miles in 60 minutes but I'm really happy where my swimming is right now. 
 

I moved literally a ton of rock doing landscaping. My back was not happy with me by the end. 
 

PT work in the evening. 

Salomon Sense Pro 4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

55 mile ride on a crazy windy morning. Boy do I hope it is not windy on race day. It is so much tougher both physically and mentally. 
 

PT work while watching playoff football. I think my body needs a good hot tub soak tonight.  Good thing tomorrow is Sunday because I need a rest day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

60 minute swim.  I would have sworn I was swimming faster today, but I was just right at my usual pace.  Kind of dissapointing but at least I felt easier.

Then 4 miles nice and easy on the TM.  Calf felt great, hammy was a bit tight.

PT and a good hot tub soak tonight.

Brooks Gohst Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Boy did I feel good this morning!

24 mile ride at a faster pace than usual but with what felt like the same amount of effort.  Then 4 miles on the TM at a comfortable pace which ended up being exactly 8 minute miles.  I know that doesn't sound fast, but I've been doing my TM runs after swimming or biking closer to 9 minute miles.  Maybe my fitness is taking a turn for the better.

Tonight PT and another good hot tub soak.

Hoka Clifton 8 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Swim:  10 minute warm up then 24 x 100 m at 2:30 minutes.  I was able to do them faster today!!!

TM 4 mile run really slow.

Brooks Gohst Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

24 mile bike felt good but not as great as Tuesday, followed by a solid but comfortable 4 mile TM run.

Hoka Clifton 8 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 mile trail run really slow. No calf issues, very slight hammy tightness. 

went PT. Had some deep tissue work, needling, and stretching. 

70 minute slow steady swim. Made it 3400 meters. 400 short of IM distance. 

Salomon Ultra Pro Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2.5 mile hike with the youth from church. Climbed Table Top. 
 

66 mile ride. I was definitely faster than usual today!  I think my fitness is improving and I was was trying a new gel that they say absorbs easier so you can take it more often and keep your energy up. I took it every 20 minutes and it seemed to work well without making my stomach upset. 
 

Next week will be a recovery week. 

Salomon Sense Pro 4 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Starting a well earned recovery week.  It is exciting to see my progress since the begining of the year. And I'm starting to get that feeling like I could go forever.  From past experience I know that is when I need to take an easy week or I'll end up injured.  Hopefully this upcoming easy week will set me up for improvement in the weeks to come.

30 minute swim

2 mile TM run.

Did my PT tonight along with some core work

Hoka Clifton 8 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

10 mile bike.  It was nice and quick, but I really wasn't into it.

2 miles on the TM.  I was feeling it a little more on the run.

Brooks Gohst Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

My body was still feeling really tired this morning even after the last two days of short recovery work, so I just walked on my TM with my weighted vest for 20 minutes.  Hopefully my energy will be back tomorrow, if not I may just do another weighted vest walk.

Did some core and PT work tonight and then sat in the hot tub for a while.

Hoka Clifton 8 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

It was cold and windy out this morning and I'm in a recovery week, so I decided to just do a nice slow and easy TM run for 4 miles.

Hoka Clifton 8 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Tri simulation day. 
I woke up a bit early and ate a solid breakfast. About an hour later I started my swim, 1500 m right about 30 minutes. 
I changed into my bike gear, ate an energy bar and drank a sports drink then rode 32 miles which I averaged exactly 17 mph. 
Then I switched to my running shoes, ate another energy bar and drank another sports drink and did a 7 mile run that I averaged a bit over 8 minute miles. 
I finished feeling really good like I could have done a lot more or gone faster. 

Brooks Gohst Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I spent the day skiing with Cade. We had a blast and returned home without injury!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I slept like a log last night and felt super refresheed when I got up at 5 am.

60 minute swim felt great.

5 mile run outside felt great also until near the end something felt off with my right calf, which is not the one that has been giving me greif.  Now that I am done it is still a bit sore.  Hopefully it won't be anything, but I will be very careful the next few days.

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

With my right calf feeling sore all day yesterday, I wanted to give it a rest today, so instead of biking and running, I just did a longer bike...33 miles.  Felt pretty good.

4 mile weighted vest TM walk while watching a continuing education course. Then did my PT work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Swim: 500 m warm up, 24 x 100 m 

I was a bit faster this morning than I have been!!!

Then came home and did PT and some core.  My calf right calf still has a little tender spot.  I may try to do a little run tonight pending on how it feels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

24 mile bike on a windy morning.  Felt strong.

4 mile TM run. Calf was feeling great then right near the end I felt a little tightness so I slowed down and finished up at 4 miles instead of the planned 5.  Hopefully it will be good tomorrow for a long slow trail run.

Brooks Gohst Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

100 mile cycle. Made pretty good time. Averaged 17.5 mph. 
Followed up with 2 miles on TM immediately after the ride. I was surprised how good it felt. Ended up averaging just over 8 minutes per mile and my calf did not bother me at all. 
I then went to my PT appointment. My legs are improving!
Then I went and did a really slow and easy recovery swim for 75 minutes. 
Im wiped out now and need a nap!

Brooks Gohst Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

11 mile trail run. 
Expectedly my legs felt really tired so it was pretty slow. 

Salomon Ultra Pro Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My body was tired so I sat in the hot tub and did my PT work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Swim 60 minutes. I finally made it to 3000 m in 60 minutes.  My goal is 3200 m.

5 mile run nice and slow

PT work. I've been using the foam roller on my IT bands the last few days as part of my PT work.  OUCH!!!!!

Brooks Gohst Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

24 mile bike on another windy morning.

3 mile run with 5 x 160 m hill sprints in the middle.

PT work tonight and maybe a nice hot tub soak.

Hoka Clifton 8 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Swim: 500 m warm up, 24 x 100 m at 2:30.  I was way slow on my 100 m repeats this morning. I just didn't have it today.

5 mile easy run.  My run felt really nice although it was at an easy effort.

 

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

10 mile bike hard effort. 
16 mile run easy effort. Ended up being 8:35 pace, faster than I wanted. Probably a bad thing. 
90 minute swim.  4100 m. A little over 2.5 miles. 
 

Did some stretching, rolling, and massage gun in the afternoon. 

Brooks Gohst Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

67 mile bike. I felt great and had one of my best rides ever averaging 18.5 mph with about 2900 feet elevation gain. 
Then I ran 5 miles at what felt really easy but ended up being around 7:45 pace. 
I definitely had one of my best training days which surprised me after all I did yesterday. Now I know from past experience that I need to take it easy for a few days or there will be an injury soon. 

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

17 mile bike at recovery effort

3 mile run at recovery effort.

I was being really good this morning biking and running really easy.  The bike went great. Then about a mile into the run there was a short steep downhill.  I stayed slow.  I'm talking over 9 minute miles but something twinged a bit in my right calf going down the hill.  I stopped immediately and walk a bit then was able to continue my run without issue.  My calf doesn't seem sore right now a couple hours later but it does seem off a bit.  

Hoka Clifton 8 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

60 minute swim trying to focus on keeping my arms out wide.  I was slower than usual, but I did feel less stress on my shoulders and felt stronger at the end.  Hopefully the change will help in the long run.

3 mile run with 7 hill sprints.  After the hill sprints I was slowly running back and something felt weird in my upper left calf so I just waked home.  I don't think it is anything bad, but I didn't want to risk injury so I just walked to be safe.  Better to walk today and be able to run tomorrow than to run today and not be able to run for a week.

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

19 mile bike. Got a little windy and acually sprinkled on me a bit.

5 mile easy TM run.  No leg issues.

Brooks Gohst Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Swim:  10 minute warm up then 24 x 100m. Felt better than last week, but not as good as 2 weeks ago.

5 mile easy run. It was cold outside today!

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I rode the last part of the IM course. Ended up going 68 miles. The is a lot of climbing some of which is very steep. That last climb through Snow Canyon is going to be rough at around mile 105 on race day. I'm glad I rode it though. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Today I rode the very end of the race course. Just doing 23 miles, but that climb through Snow Canyon seemed tougher today with my tired legs from yesterday's ride. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

60 minute swim. Felt good to get back in the pool. 
5 mile easy run. Something seemed off in my right lower calf but nothing that hurt. 

Brooks Gohst Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

24 mile bike.  I mixed up the ride today and went 1 x through Sara Park then up Jamaica and then all the way up Cherry Tree which was a 1000 ft climb over 5 miles and then back home.  I used to think that was a steep climb, but after riding the IM course over the weekend, I realized that is nothing.  

3 mile run with 5 x 160 m hill sprints.  No leg issues today!!!!

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Swim:  10 minute warm up, 24 x 100m.  I was able to maintain my 1:45 pace per 100 m all the way through today for the fist time!

5 mile easy run.  Legs felt good.

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I don't know about you, but I feel good!!

Today was one of those days where I just felt great both biking and running.  24 mile bike with 1700 feet of climbing and I was 9 minutes faster than I did the same ride 2 days ago.  Then a 5 mile comfortable strong run averaging 7:30 per mile.  Still a little tightness in my left hammy but otherwise my legs felt great.

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

20 mile bike not pushing too hard. 

20 mile run. Felt great!  8:12 pace. 
 

Gotta be careful and recover now. 

Brooks Gohst Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I was doing continuing education today and was bored so I put on my weighted vest and walked on the TM 7 miles while watching it. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

90 minute swim.  The last 20 minutes seemed to take forever.  I guess I need to start doing 90 minute swims more often so I won't feel like I'm never going to finish when I do 2.4 miles on race day.  It ended up being 2.65 miles.  

4 mile run nice and slow.

Hoka Clifton 8 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I felt great this morning after going to bed a little earlier than usual last night.  37 mile bike at a good pace with a nice 6 mile 1300 ft climb near the end.  Then did 3 miles with 5 x 0.1 mile steep hill sprints in the middle.

I'm trying to get in a long hard week this week, then next week I'll do a recovery week.

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I started the day with a swim.  10 minute warm up then 24 x 100m repeats.  I was rocking it through 17 repeats averaging low 1:40s and feeling good, then it all fell apart and I averaged about 150 maybe a little more for the last  6.  

6 mile easy run making sure to keep it nice and slow.  

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Trying to take an easy day today since tomorrow is going to long.

10 mile bike

5 mile slow easy run

My body was definitely tired this morning. Perfect day for an easy one.

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Tri trial day!

2 mile swim. Felt decent. 
101 mile bike with miles 89-95 climbing 1200 feet. It was super windy so it was a difficult ride but overall  felt pretty good. 
10 mile run. This is where the wheels fell off. I did a run for a bit then walk for a bit thing and it was still hard. I was completely spent by 10 miles but I did average 9:39 per mile. I'd take that if I could keep it up for 26.2 miles. 
 

Now I need some serious recovery. 

Brooks Gohst Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

My legs and body were a bit tired this morning after yesterday's long effort but felt pretty good. I decided to do a long recovery hike out on the trails..just under 8 miles. 

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

I was going to get up early so I had time for both a long swim and a short bike, but I slept in a bit so just did the long swim.  I ended up having one of my best swims.  I found myself pondering our elders quorum lesson on conversion that we discussed yesterday.  I was pondering how I can work on my daily conversion to becoming my like Christ.  Before I knew it I was practically done with my swim and I was still feeling really good.

90 minutes 4400 meters (2.75 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Beautiful morning!!!

37 mile bike with a nice 1200 ft climb near the end.  Felt strong!

3 mile run with 5 x 0.1 mile hill sprints in the middle

My hill sprints were solid today.  I think I'm getting some power back in my running legs!

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

70 minute swim with 24 x 100 m repeats. 
 

6 mile run. Good pace. 

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Skies all day with Cade. 
Had fun. No injuries!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Another fun day of skiing. I had a really hard high speed wipeout this morning but am grateful to have survived it with just some bumps and bruises. We did have a lot of fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

With my ankle swollen and hurting last night I wasn't sure if I would be able to run this morning, but it seemed a lot better this morning so I met up with Dan and we did a nice easy 15.2 mile trail run. It was chilly but nice out and we just kept the pace easy and chatted the whole way. It was really fun, and my ankle seems to be no worse off. 

Brooks Gohst Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

90 minute swim.  Time flew by and I still felt good at the end.

6 mile run also felt pretty good.

 

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

34 mile windy ride. Not feeling it this morning so instead of doing hill sprints after my ride, I sat in the hot tub for 20 minutes. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day with some hot tubbing and PT.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

70 minute swim- 10 minute warm up and then 24 x 100m repeats.  I was significantly faster today on my 100 m repeats than I have ever been.  I was conciously starting my pull just a little sooner than normal and it mada a huge difference.

3 mile run with 5 x 0.1 mile hill sprints.  My hill sprinting is getting stronger which means my running form and power should be improving.

 

Adizero Pro Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

I started my ride at 3 am. It ended up being one of my best rides. I did 70 miles with 3500 feet elevation gain and averaged 17.9 mph. That's  really good for me. 
Then I transitioned to running. I was trying to keep it easy but was moving right around 8:00 miles for the first 10 miles which was too fast because then the wheels slowly started to come off for the next 6 miles at which point I completely blew up and had to start walking. I called Doone and continued walking until she picked me up right before mile 18. 
Looks like I still have a lot of work to do before the Ironman in 6 weeks. 

Brooks Gohst Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I didn't want to get out of bed this morning so I slept in for an extra 30 minutes which meant I only had time for a 60 minute swim instead of 90 minutes and then my planned 6 mile run.

I did have my farthest 60 minute swim ever, meaning I'm getting faster!!  Then my run went really well also. I kept it an an easy effort and ended up right around 8 minute pace. 

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I woke up early and got ready to go for a bike ride, but when I went outside, it was raining, so I went back in and went back to sleep for a couple hours then got up and did a very slow 3 mile TM run. 

It is probably a good thing, because I have no energy this morning.  Hopefully I'm not getting sick.

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minute swim.  10 minute warm up then 16 x 100 m repeats.  I was moving at a fast pace then hit the wall on the last couple so I decided to stop at 16 instead of doing my normal 24.  

Then I did a 25 mile bike.  I averaged 19.4 mph.  That is by far the fastest I have ever done that ride!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 mile slow run.  My legs felt heavy this morning but I stuck with it and finished a little under 8:30 pace.  Hopefully I feel more energitic tomorrow and Saturday as I have long efforts planned.

Hoka Clifton 8 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I started the morning with a sunrise swim in the lake. It took me a few minutes to mentally find my groove in the deep murky water but then I settled in and had a great swim. My gps said I went 1.5 miles. I think it was more like 1 mile though. 
 

Then I did a long ride. It ended up being 100 miles at an average pace of 19.3 mph. I didn't think I was capable of going that fast for that far. I did stop about 10 miles short of my plan because I was out of fluid and when I stopped to refill I just decided to end my ride. 
 

Then I did a 1 mile run just to get used to the feeling of running after a long ride. I just ran easy, but it was 7:45. 
 

I really felt strong today and still feel good after finishing. 

Hoka Clifton 8 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Long slow run on very tired legs from yesterday's bike ride. I tried to just keep moving at an easy effort. Cardiovascularly it felt easy but muscularly my legs felt really heavy. I did finish strong with the last 2 miles under 8 minutes. 

Brooks Gohst Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

4400 m swim in just under 90 minutes. Then 6 mile run at AP 8:11

Felt pretty good this morning especially since I have been battling a cold for the last 4 days.  Hopefully that will go away quickly.

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

37 mile bike.  I started kinda lethargically but then finished with a long hard climb faster than I have ever done it.  

3 mile run with 5 x 0.1 m hill sprints.

My cold is still kind of kicking my butt.

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I was feeling run down this morning so I slept in and skipped my swim and only did a run.  I did 10 miles which started off feeling really tough, but then improved as it went along.  AP 8:15

I have the slightest twinge in my left calf.  I hope it isn't anything that is going to get worse.

Hoka Clifton 8 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was really tired when I started my ride this morning and the stiff breeze out of the north didn't help much as I rode into it.  By the end I felt better, but needless to say, it wasn't one of my faster training rides.  46 miles at 16.9 mph with 2300 ft elevation gain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

51 minute open water swim about 2 miles. I'm getting more comfortable with the lake swimming. 
6 mile slow recovery run. 

Brooks Gohst Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

61 mile nice and easy bike ride to Newport Beach with Blake. We had a lot of fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Solid swim this morning.  10 minute warm up then 24 x 100 m repeats all under 145, averaged 1:41.  Then 6 mile run nice and easy.

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I was totally not with it this morning mentally or physically.  I couldn't seem to get all my bike gear together and then once I finally got out there about 5 miles into the ride I realized I wasn't wearing my helmet, so I just returned home and called the ride done at 10 miles.  

Then I did a 3 mile run with 5 x 0.1 mile hill sprints.  The whole thing was lethargic.  Maybe I should have just stayed in bed this morning, but I already took a rest day on Monday so I just did what I did.  Hopefully I'm feeling more normal tomorrow.

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50 minute open water lake swim on a chilly 55 degree morning. The water was furtunately warmer than the air.  It was my first open water swim of the season that I didn't go through mental struggles of why I was out there and how much I really didn't want to do it.

My GPS doesn't work too well when doing open water swimming.  I think it was about 2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I have a PT appointment at 11:00 this morning and I wanted to get in a long bike/run so I started at midnight. I rode 100 miles which took 5 hours 33 minutes plus stopped time. Then I got out the door a little before 6:00 for a 20 mile run which went great through 16 miles then I started getting slower and slower until I was reduced to a walk fo the last 2 miles. For some of the middle miles I was doing a run 4 minutes then walk 1 minute routine which seemed to work nicely and kept me right around 9 minutes per mile. I think I will employ that strategy from the start of the run on race day to try and avoid the dreaded bonk. 

Brooks Gohst Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile walk with Doone. Legs feel pretty good after yesterday's long effort. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I considered doing a swim then run, but decided it would be nice for my legs to get another day's rest after Friday's long bike/run, so I did a long open water swim this morning...1 hour 15 minutes, approximately 3 miles.  It was really nice and enjoyable.  I think I've overcome the mental part of the open water swimming and am now really starting to enjoy it more than the pool, not having to turn every 25 meters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

25 mile bike ride pushing the pace then 6 mile run also pushing the pace.  Felt good to go a little faster. Legs seem to be recovered from Friday's effort.

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Today was my first lake swim when the water was choppy from the wind.  It wasn't horribly choppy, but enough that at the beginning I kept enhaling water when I looked up to spot.  Eventuaully I got the hang of swimming in the chop though.  It was good practice incase it is windy on race day.  It did slow me down a bit though.  53 minutes for approximately 2 miles.

3 miles with 5 x 0.1 mile hill sprints.  Felt strong.

NB 1500 V6 Miles: 3.00
Comments
From Rhett on Wed, Apr 20, 2022 at 17:07:29 from 66.185.226.102

a

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

37 mile bike with a nice 6 mile 1200 ft climb near the end.  It was a strong effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Started the morning with a swim. After 10 minute warm up I began my 100 m repeats around number 12 my times started dropping significantly. I did a few more to see if I could get it back but only got slower so I cut the workout short. 
 

Then I went out for a run which I also cut short at 10 miles since I just wasn't feeling it. I guess my body is tired.  Good thing I am in my first week of taper and next week will be even less work. 

Brooks Gohst Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

70 miles on the bike.  Rode stong even in the wind. 18.8 mph. 
Last longish ride before the IM. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

When I woke up this morning I felt a tightness in my left calf even before getting out of bed.  It's weird, especially since I haven't run since Friday and wasn't feeling anything when I went to bed last night.  I was planning on swimming and then going for a run, but with my calf feeling off I just did a long lake swim about 3 miles lasting 75 minutes.  Hopefully my calf will feel normal tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Calf felt better this morning, but I decided to be careful and just bike this morning.

37 miles with a long 6 mile climb at the end which I did a couple minutes faster than I have ever done before!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

53 minute lake swim with a little bit of chop from a light wind.  Then 3 mile run with 5 hill sprints.  Calf felt fine.  Hopefully it will remain that way!

I'll be traveling through the night tonight so likely will not get in any exercise tomorrow.

NB 1500 V6 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Some cardio in the hotel fitness center to activate my muscles a bit after a long night's travel to London. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy short run after a day of sight seeing. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Elliptical and stationary bike for 30 minutes each then some stretching, rolling and core. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Long travel day home from London.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles easy.  I was surprised how good I felt after being awake and traveling for almost 24 hours yesterday.

Hoka Clifton 8 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

22 mile bike.

Felt good to get back on the bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

27 minute lake swim.  I was a bit slow and out of rhythm this morning, but I got it done.  It was a good last swim before race day.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 mile easy run with a guy named Jason from Havasu that is volunteering at tomorrow's Ironman. 

Race: Ironman 2021 World Championship St. George (13 Miles) 04:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Ironman World Championship St. George 

The day started bright and early with a 4:25 am shuttle ride to Sand Hollow Resivior. Blake went with me. We sat in the bleachers and watched the sunrise then at 6:15 the professionals began their swim. I was really nervous. Eventually I had to go get ready and my wave began around 7:20. It took me a good 10 minutes to find my groove in the swim but once I had a nice rhythm it went quickly and I was out of the water in 1:17, faster than I anticipated. 
 

I transitioned to the bike and was feeling really good, just trying to keep it at an easy effort. I felt pretty good throughout the ride. I had ups and downs but mostly did well with my hydration and fueling. Right near the end on the final downhill, my head and limbs started tingling and I had to fight to keep my focus. 
 

In the transition area I knew I was in trouble. I was light headed but after about 20 minutes I headed out walking. After a couple miles walking I started feeling better and began to run the downhills. My legs were fine but my stomach was queezey. Then I started throwing up about mile 6. By mile 10 I couldn't walk straight so I stopped. A nice guy named Wayne helped me out and eventually I began walking with him again. He walked with me a few miles and Blake met us as well. When I got to the end of the first loop at 13.1 miles I knew my day was over. 
 

13.1 miles short of finishing, but I gave it all my body would allow. 

Brooks Gohst Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 mile solid effort run.  Legs felt fine. It was good to run again.

Then I did some upper body weights and core.

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lower body weights and core.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy run, really keeping it easy slower than 9 minute pace, then 5 hill sprints at about 70 to 80 % effort, then cooling down nice and slow then a few strides to end a 5 mile run.

Upper body weights and core in pm.

NB 1500 V6 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 mile swim in lake without my wetsuit for the first time this year.  I was a good 5 minutes slower than normal compared to with my weitsuit. They really do make a difference.

Lower body and core work in pm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

3 miles really easy out, then 2 miles back at tempo pace (avg. 6:34), then 1 mile cool down for a total of 6 miles.

Upper body weights and core in pm.

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

2 mile lake swim without wetsuit.  Was a bit faster than my swim Tuesday.  It was a lot calmer on the lake today as well which probably helped.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Did my annual blood test this morning and had to be fasting so I just did some stretching and core work. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles trying to keep it nice and slow. 
I have a few months to work on base miles so I'm going to try and keep a large majority of my miles at 9 minute or slower pace and then throw in a few sprints and a couple miles of tempo here and there. 

Hoka Clifton 8 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I'm doing so well with my slow easy miles and actually starting to enjoy running slow.  I did throw in 5 x 0.1 mile hill sprints during the run, but all the rest was around 9:30 minute pace.

NB 1500 V6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It was a nice calm morning for a swim and bike.  1 mile swim in the lake, getting faster without the wetwuit.  Then 10 mile bike through SARA Park, pushing hard.  

It was my first ride since the IM.  Felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 mile run, nice and slow except for miles 4 and 5 at an avg pace of 6:30.  

Last night I did some upper body weights and core work.  Hoping to get in lower body tonight.

Did lower body and core tonight.

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had my annual physical with the doctor this morning before work.  All good!!!

But I didn't get to exercise before work.  I did upper body weights and core work tonight while watching some continuing education.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 mile run

First 7 at a long slow effort.

Last 3 at mp effort.

Felt pretty good.  My mp is a long way from where I want it.  Luckily I have 5+ months till race day.

Brooks Gohst Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

33 mile bike and some upper body weights and core. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

6 mile run with 5 hill sprints. Then a mile walk with Doone. Then some lower body and core work. 

NB 1500 V6 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 mile swim.  The lake was perfect glass this morning.  

10 mile bike.

Upper body weights and core in the evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 mile run.  Miles 4 and 5 at tempo effort which was slower this morning probably because I was running into the wind, but maybe my legs were a bit tired as well.  6:49 averge tempo pace.

Lower body and core work.

Hoka Clifton 8 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It was another beautifully calm morning on the lake.  2 mile swim.

upper body weights and core. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 miles with the last 4 at MP...averaged 6:56

Then lower body work. 

Hoka Clifton 8 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

36 mile bike finishing with a nice 6 mile 1200 ft climb. Felt good to get out there and push on the bike. My left IT band tightened up near the end though. I'll have to roll it really well the next few days. 
Upper body weights and core. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles 6 at a very easy relaxed pace and 1 mile of hill sprints.  My legs felt really good today.

I'll do lower body and core work tonight.

NB 1500 V6 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It was a little breezey this morning so the lake was choppy causing me to be a little slower than usual on my 1 mile swim.

Then 13 mile bike.

Upper body and core tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I took a complete rest day yesterday.

This morning was swim day.  I did just over 1 mile.  I normally do more on Thursday but it was pretty windy and therefore really choppy out there.  I'm glad I did it to get used to swimming in bad conditions, but cutting it short was the right call.

Upper body and core tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 slow miles. 
Summer is definitely here. It was almost 100 degrees by the time I finished. My left calf was bugging me by the end. I'm not sure what I did that caused it. Maybe it was the jumping rope I did Monday evening. I didn't start having any issues though until this morning and I haven't run since Monday. I really wish this would quit happening. 
 

Lower body and core work. 

Hoka Clifton 8 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I wasn't feeling well this morning so I skipped my bike ride, but I did do upper body weights and core later in the morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I'm in Boston with Chase this week for the US Open golf tournament. I woke up with the sun so went up to the fitness center while Chase slept in. 
10 minutes elliptical 

lower body and core

2.5 mile TM run. 

 

5 mile evening run through Boston

Brooks Gohst Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 mile TM run in hotel before heading back home.

It was a rough week for training.  I walked a ton but I did not do much else.  We were busy and I got a really bad cold last Tuesday which is a lot better now but I'm still not 100%.

Brooks Gohst Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 mile TM run and lower body and core work

Still not feeling 100% since I got this respiratory bug last week. 

Hoka Clifton 8 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
554.000.000.000.000.00554.00
Hoka Clifton 8 Miles: 205.00Salomon Ultra Pro Miles: 43.00Brooks Gohst Miles: 218.00Salomon Sense Pro 4 Miles: 12.00NB 1500 V6 Miles: 52.00Adizero Pro Miles: 3.00
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