Rhett

Week starting Mar 15, 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
51.507.009.002.500.0070.00
SpeedStar 2 Miles: 30.00SpeedStar Miles: 18.00HyperSpeed Miles: 11.00Cumulus Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.002.500.0010.00

It was good that I had a full 60 hours of rest since my Sat. morning run after twisting my ankle and knee. Suprisingly my ankle never really swelled or gave me problems, but my knee was painful enough to keep my hobbling Sat and Sun and wake me up a few times in the night both nights. Luckily it felt much better today and by my run tonight was not bothering me at all.

I did 7 laps of my hill sprints course for 21 total sprints and 10 miles. I didn't feel my knee till right at the end of the 7th lap. AP 8:10, 2.5 miles of hill sprints.

SpeedStar 2 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I ran a nice easy 10 miles on a very hilly course this morning.  It was another beautiful day!  I can't remember a year when the weather has been so amazing for so many weeks in a row.

10 miles AP 7:53

No knee pain!!!!!

SpeedStar Miles: 10.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.009.000.000.0011.00

Gym- Treadmill 1% incline

1 mile warm up 7.5 (8:00)

9 miles 9.0 (6:40) total time 1 hour

1 mile cool down 7.5 (8:00)

Felt pretty good until the last 3 miles (20 mins) when I had to start running it in my mind 5 minutes at a time. By the end I was still feeling pretty good and probably could have convinced myself to keep running at that speed in 5 min increments for a little while longer.

HyperSpeed Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

8 recovery miles this morning. AP 8:03.

Tonight I'm running with Chase again so I'll get in a few more easy miles today.

Did 2 easy miles with Chase after work. My 4 year old boy and 7 year old girl wanted to come along so they road their bikes by us. It was a family affair and it was a lot of fun.

Cumulus Miles: 2.00SpeedStar Miles: 8.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.002.000.000.000.005.00

Started out 3 miles easy up hill for the first 2 1/2 came back at about 10 sec per mile faster than MP.  Total run AP 7:33

It was a nice easy run to get my legs ready for tomorrow.

Cumulus Miles: 5.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.005.000.000.000.0024.00

This morning may have been my best 20 mile training run ever. I did a different run than I normally do for my 20 milers. It was a very large rolling hill course. My goal at the beginning of the run was to keep it easy, but not to run any miles over 8:00. I blew that on mile 2 (all uphill) when I ran 8:02. Anyways I was feeling good and decided I should continue. :-) I finished my first 10 miles in 1:16:10 (AP 7:37) and then started on the second half of my run as was feeling strong still. At mile 15 I decided to go to marathon pace for the last 5 mile since I still felt good. My splits on the last 5 miles were 6:49, 6:50, 6:27,6:25, 6:33. (6:37 AP for last 5 miles). The second 10 miles were done in 1:11:35 (AP 7:09)

Total run 2:27:45 (AP 7:23)

This afternoon Chase wanted to go out and run the island. All the other kids wanted to come so I loaded up a bicycle for Cade and Tally and a stroller for Lane and we did a lap around the island. I pushed Lane in the stroller. It was hot (90 degrees) and very windy, but we all survived. My legs felt great. I thought they may be a little tired from this morning but felt fresh. We did 4 miles slowly (10:00 AP). Running with the kids was a great way to finish off my first 70 mile week in a year.

Cumulus Miles: 4.00SpeedStar 2 Miles: 20.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
51.507.009.002.500.0070.00
SpeedStar 2 Miles: 30.00SpeedStar Miles: 18.00HyperSpeed Miles: 11.00Cumulus Miles: 11.00
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