Rhett

January 2023

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

22 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

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: 7.00 Month: 41.00 Year: 41.00
Salomon Sense Pro 4 Lifetime Miles: 317.00
Salomon Ultra Pro Lifetime Miles: 379.00
NB 1500 V6 Lifetime Miles: 195.00
Adizero Pro Lifetime Miles: 43.00
Brooks Gohst Lifetime Miles: 465.00
Hoka Clifton 8 Lifetime Miles: 293.00
Brooks Ghost 14 Lifetime Miles: 179.00
Brooks Ghost 14 #3 Lifetime Miles: 41.00
Inov8 G270 Lifetime Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
41.000.000.000.000.0041.00
Salomon Sense Pro 4 Miles: 23.00NB 1500 V6 Miles: 6.00Salomon Ultra Pro Miles: 5.00Brooks Ghost 14 #3 Miles: 3.00Inov8 G270 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

20 miles on the indoor bike then 6 miles on the trails.

My legs felt strong, rested, and healthy.  Hopefully they stay that way for a while, except maybe the rested part.

Salomon Sense Pro 4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour lap swim.  2550 m.  I'm still so much slower than I was earlier last year.  I guess I need to start doing some speed work to help with that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I finally tried out the Zwift thing this morning.  It was fun.  I've got more to figure out still though.  18 miles.

Then 2 miles on the TM.

 

Did my first Zwift race tonigth.  It was fun!  10 miles.

NB 1500 V6 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minute swim. 1500 m.  It a warm up then 100 m repeats on the 2:30.

Zwift race:  11 miles.  Doing those races really pushes me to ride harder.  My average watts are significantly higher than when I just ride without Zwifting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Not a good run!

I headed out on a beautiful morning for a nice long trail run. Immediately I noticed some discomfort in both calves but didn't think it was enough to cause a problem. I was cruising along enjoying my run when I tripped on a rock which sent me flying and slammed my right quad into a rock. Ouch! Pain!  Wait why aren't my AirPods working anymore. I did a quick check of the AirPods and they seemed fine. Oh wait a minute, I keep my cellphone in my right pocket when I run. I must have somehow powered off my phone. I pulled it out of my pocket and it was completely shattered with a huge indentation from the back penetrating all the way so the the front was bulging out. Okay, I'm 8 miles into a 17 mile run, my quad is aching and both calves are still a little off and I no longer have the ability to call anyone. Might as well continue on as it is only 1 mile further to continue the loop as it would be to turn back. About 3 miles later my right calf decided it had enough,stopping me from running. Now I've got 6 miles to go, I'm out n the middle of the desert and I'm reduced to a walk. I began power hiking for a while until the calf calmed down a bit and then with a very heal striking gait found a way to slow run the downhills and flats for the rest of the run. 
 

After finally making it home I went and bought a new phone. Bad news, I didn't have my iCloud backups on so I lost everything I had in my phone. Note to self, turn on the backups. By the time I got home from Verizon the I could barely walk. Both calves are in serious pain and my quad has a serious deep contusion, very painful to bed the leg and touching it is even worse. I don't think I'll be doing the group ride tomorrow. 

Salomon Sense Pro 4 Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

90 minute Zwift group ride averaging 172 watts/hour. Approximately 28 miles. My quad and calves were too sore to join the usual Saturday group ride. And was cold out there this morning. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 miles on Zwift. Did one race then one sprint workout. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minute swim with 6 x 200 m repeats, then a group training ride on Zwift, 42 minutes for 12 miles.

I did a16 mile Zwift race tonight while Doone was out.  It was a fun one! I'm getting better at it too, learning how do draft and other in game things that help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

13 mile (52 minute) Zwift group workout.  It was a tough one with 5 hard pushes for 2 minutes and one 6 minute not quite as hard but killer for six minutes push at the end.  Then a 1 mile TM walk at a brisk pace.

I thought about doing a Zwift race this evening but decided to sit in the hot tub for a while instead.

 

NB 1500 V6 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

60 minute swim, 2850m.  I'm slowly improving on my swimming, hoping to get back to were I was last year when I did my IM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

11 mile Zwift race. I'm getting faster at it and having fun!  Then I headed out for a slow trail run. Everything felt fine not even a niggle and I was moving along enjoying a pain free run when I suddenly felt a sharp pain in my lower right calf. I immediately stopped, turned around and walked back the 2 1/2 miles I had run. So sad, so frustrating because I have no clue why this happens or how to prevent it. I feel like I've tried everything short of not running. 
 

Later in the day I did some pilates. It was nice for my body. I need to get back in the habit of doing it regularly. 

Salomon Ultra Pro Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

35 mile group ride. I was feeling strong today and rode really well. 
Then I took a couple hour break and refueled before I did a 55 mile Zwift race. My legs are really sore right now. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

16 mile Zwift race.  Legs still a little tired from Saturday but it was fun.  Then I did pilates.

14 mile group workout tonight. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

60 minute swim session.  Warm up then 20 x 100  starting every 2:30 for a total of 2400 m.  I started getting slow at the end but I perservered and finished the workout.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After resting last night I thought I would get up and do a long ride on my indoor bike, instead I slept in and then hot tubbed for about half hour.  I guess my body just needed a break this morning.  I've got a few things to do tonight, but maybe I'll find time to work in a Zwift ride.

I had a CE course I needed to watch so I decided to double up and do a Zwift ride while watching it. Ende up getting in 26 miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Warm up then 10 x 200 m at 5 minutes for a total of 2400 m.  I'm heading to Utah to visit my parents after lunch today.  Not sure how much exercise I'll get in the next coupe days.  I am planning on taking my kids skiing Saturday though.  Hopefully I return in one piece.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I'm visiting my parents in Orem. I went to the gym with them. 
10 minute warmup on elliptical 

3 mile run on indoor track. 
30 minutes on indoor bike. 

Brooks Ghost 14 #3 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I spent the day skiing with my kids. Had a blast. Returned without injury 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I just didn't feel like getting out of bed this morning, so laid there for a good hour thinking about it, then when I finally got up I only had a little time to exercise so I decided to do a quit TM run. I ran nice and easy for a mile when suddenly my right calf did the thing that makes me stope running.  So I immediately stopped and walked another mile then did some stretching.  It's so frustrating that my calves suck.  I wish I knew what to do about it.  I have tried everything I can think of to no avail.

Tonight I did a Zwift race. I did really well staying with the lead pack the whole way and then ending with a sprint.  My cylcing is really improving with Zwift.

NB 1500 V6 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I forgot my watch when I went to the pool this morning so all I know is that I swam for 65 minutes, just keeping it nice and steady and easy.  It was a nice long swim.  I need to start building my long swims up until I get to 90 minutes.  

6 mile Zwift race.  It was fast and furious.  I'm now in the B category so to keep up I have to go all in.  Luckily it was short because I was spent by the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

56 minute Zwift workout for about 18 miles.  Then 1 mile TM walk and some calf raises and stretching.

I was so tired all day tod ay.  Not sure why.  Tonight I just soaked in the hot tub for a while and it feel really good.

NB 1500 V6 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I woke up feeling well rested this morning, but unfortunately it didn't translate into a good swim.  After a warm up it did 20 x 100 m repeats on the 2:30, but I was so slow today.  Not sure why.  I finished the workout but the second half I was doing between 2:10 and 2:15 which is rather embarassing.  Less than a year ago I was doing this same workout keeping all 20 under 1:45.  Next week I'm going to start swimming 3 days a week.  Hopefully that will get me back to where I was.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Core work. 
15 mile Zwift ride. 
10 minutes jump rope. 
4 mile trail run. 
I made it through my run without hurting my calf!!! That was the number one goal today. Now hopefully I can start building mileage back up. 

Inov8 G270 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

33 mile ride with the Saturday morning group. 
 

Then 46 mile Zwift race I did well, hanging with the pack until about mile 28, then I cracked and had to ride the last 18 miles solo and slower. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
41.000.000.000.000.0041.00
Salomon Sense Pro 4 Miles: 23.00NB 1500 V6 Miles: 6.00Salomon Ultra Pro Miles: 5.00Brooks Ghost 14 #3 Miles: 3.00Inov8 G270 Miles: 4.00
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