| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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It was only 74 degrees when I awoke this morning, so I had to do another outside run. I decided to do the same 8 mile run I did on Fri. While running I realized this would be a good way to test RW's heat and pace theory. I tried to run at the same effort level I did Friday, which I would say was at the hard end of Easy. I ended up averaging 22 secs per mile faster when the temp was 20 degrees cooler. There were other factors as well though. I took water with me today and I ate before I ran today. Friday I had no water, almost died, and I ran without eating before hand. So while I was a bit faster in the cooler temp. (but not nearly as fast as RW's predictions) there were also other factors that helped me be faster.
8 hilly miles 1:04:55 | |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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weight training. Heavy lower body, light upper body
25 minutes of speed intervals on the gauntlet.
10 min cool down eliptical | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I decided that my foot was finally well enough to play some hoops, so I went up to the church and played with the guys for 2 1/2 hours last night. It was mostly good, but at one point, I made a cut and pop, I think I rupture a little more of my PF tendon. It hurt real bad for a few seconds and then the pain eased to a 2/10 for the rest of the night. I was really worried that I would not be able to walk this morning. I went home and ice massaged the foot real well. When I woke up this morning, to my suprise my foot felt almost perfect, just a very slight twinge that doesn't even register on the pain scale. I decide I better take today off running though just to be safe. | | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I got outside and ran again this morning. I started off really easy testing my foot out. It felt pretty good to my delight. There was just a slight discomfort there, but nothing much. I gradually picked up the pace. I pushed it hardest on mile 5 (7:04). That mile took more out of me than it should have. Then I eased in with a final mile of 7:28. Total Run 6 miles 47:11 AP 7:52 | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Weight training: Heavy upper body, Light lower body
20 minutes of never ending stair climbing on speed interval setting
No time for cool down. Had to get to hit the showers and get to work. | | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I planned on 10 but slept in so only had time for 6. Good thing since I was really slow and my legs felt terrible. I spent the day with Cade, my 5 y.o. son, in Phoenix at a water park. He sure had a lot more energy by the end of the day than I did. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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