Rhett

Week starting Mar 08, 2009

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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:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Salomon Sense Pro 4 Lifetime Miles: 320.00
Salomon Ultra Pro Lifetime Miles: 387.00
NB 1500 V6 Lifetime Miles: 219.00
Adizero Pro Lifetime Miles: 57.00
Hoka Clifton 8 Lifetime Miles: 346.00
Brooks Ghost 14 Lifetime Miles: 343.00
Brooks Ghost 14 #3 Lifetime Miles: 163.00
Inov8 G270 Lifetime Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
41.0016.006.000.000.0063.00
SpeedStar 2 Miles: 31.00Cumulus Miles: 14.00HyperSpeed Miles: 9.00SpeedStar Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0014.000.000.000.0015.00

I got a late start on my run tonight. We did FHE at a friends house and got home a bit late. I didn't get out until around 8:30. As I was getting ready I felt very tired so I broke out a double caffinated Gu that I usually reserve only for race day and downed one. It really worked and gave me the mental edge I needed to get out there and run.

Than plan was to run 14 marathon paced (6:52) miles and 1 cool down mile. That is 4 laps plus a little bit around the island. Here are my splits.

1 6:36

2 6:33

3 6:48

4 6:50

5 6:49

6 6:48

7 6:51

8 6:51

9 6:40

10 6:43

11 6:50

12 6:49

13 6:45

14 6:38

15 Cool Down

Total 14 miles 1:34:29 AP 6:45

Looks like a started a bit fast, but then settled into a nice pace and finished strong on the last mile. I felt great the whole way. Who knew how much an easy week last week would help? I may need to start mixing in a few more easy weeks into my marathon training.

SpeedStar 2 Miles: 15.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Another beautiful day is Havasu.  As I ran back home and looked over the lake with the sun rising behind me, I felt like the luckiest man alive.  I love it here this time of year.

7 mile  AP 8:00 exactly.

Cumulus Miles: 7.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.006.000.000.009.00

As Paul predicted, tonight was take the kids to the gym with me and run on the TM night. My legs were still feeling a bit sore and tired from Monday nights hard 15 mile effort, but I got started anyway. I did one warm up mile at 8:00 then set the TM for a run speed of 10.0 (6:00) and a jog speed of 4.3 and got started. The first mile felt fast and tough, but then I got into my rythm and never felt cardiovascularly pushed the rest of the way. My tired legs did make me wonder a few times if they would hold up though. I did up my rest time to 4 minutes between repeats since the legs were tired. I was feeling good on mile 6 so I upped the pace to 10.3 for the last 2 minutes of that mile and did it in 5:55. All running was done on 1% incline.

At the beginning of tonights run I was wondering if I would get it all done, but I did it!!!!

HyperSpeed Miles: 9.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Another beautiful day in paradise!  Nice 7 mile easy run this morning.  Legs felt great!

AP 7:52

My son wants to start training for the 5K that is run at the same time has the Havasu Half so I told him I'd go on a run with him when I got off from work today, so I'll get in a couple more slow miles this evening.

2 miles with Chase.  Nice and easy.  AP 9:31

Cumulus Miles: 7.00SpeedStar Miles: 2.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I had a little spring in my step this morning.  Nice easy run on and incredibly gorgeous morning.

7 miles AP 7:37

SpeedStar Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.002.000.000.000.0016.00

I had a blast with Chase at the MWC tournament last night even though my Cougs lost.  We got home around midnight and I had to work at 9 this morning so I awoke around 5:30 to get my 16 miler in.  Instead of doing my normal slow out and fast back I decided to keep an even, strong but easy pace for the whole run.

I went out in 59:34 and back in 58:42 for a total run of 16 miles in 1:58:16  AP 7:24 so I kept it pretty even the whole way even though I had to climb on the way back.

Now for the bad part.  I had a big time scare this morning.  It was still dark and about a mile and a half into the run I stepped on something and twisted my ankle.  It sent quick sharp pains to my ankle and a little to my knee for a little while, but I was able to run it off and within half a mile it didn't bother me any.  On the way back I looked to see what it way and it was about a 6 inch mound of asphalt they must have accidentally spilt as they have been working on the roads lately.  I iced it after my run and it is definitely tender now along with my knee a bit.  Luckily my next run isn't scheduled till Mon. night, so with some RICE over the next couple days hopefully I will fully recover.  It sure scared me at first though and I had visions of having to pull out of Boston.

 

SpeedStar 2 Miles: 16.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
41.0016.006.000.000.0063.00
SpeedStar 2 Miles: 31.00Cumulus Miles: 14.00HyperSpeed Miles: 9.00SpeedStar Miles: 9.00
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