Lake Havasu City,AZ,
Sep 29, 2008
6 Bostons (2007-2011, 2017)
3 Half Ironmans
3 50 Milers
1 Grand Canyon Rim to Rim to Rim
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
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!
Long-Term Running Goals:
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.
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.
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.
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.
Did my annual blood test this morning and had to be fasting so I just did some stretching and core work.
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.