Rhett

Week starting Nov 23, 2008

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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
19.750.005.005.000.0029.75
SpeedStar Miles: 7.00HyperSpeed Miles: 7.75Cumulus Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.005.000.000.007.00

It was too cold (69) to run outside last night, so I headed to the gym for a treadmill tempo run.  I set the incline at 1% as usual, did 1 warm up mile 7.5 (8:00) then jumped it up to 9.0 (6:40) for 5 miles, then back to 7.5 for a mile cool down.  I felt very good last night.  I think my body is ready officially start training for Painters, which no I still haven't signed up for. 

Total run 7 miles  49:20

SpeedStar Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Full body weights and 20 mins on the eliptical. I did my weight work pretty fast since I didn't have much time. I still got it all in though. I can definitely call that cardiovascular weight lifting. I'm going to try and get some repeats in tomorrow.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.750.000.005.000.007.75

I wanted to get in some speed work tonight to get the engines roaring to burn Thanksgiving Day calories tomorrow. I headed out to the track. Warmed up for 1 mile. Then did 4x1200, then 3x800, then 2x400 all with a 200m walk in between.

Splits:

1200s: 4:26, 4:29, 4:25, 4:27

800s: 2:55, 2:56, 2:53

400s: 1:21, 1:19

I then did a little cool down. Total Workout 60:00, 7.75 miles, Avg pace 7:45

I am starting to enjoy these more creative track workouts. They're kind of fun and I feel good when I'm done.

Happy Thanksgiving everyone. I'm taking the kids, mine and my nieces on a hike tomorrow. That will be it for exercising. Then I'll go long on Fri to burn all those extra calories.

HyperSpeed Miles: 7.75
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Hiked a few miles with the kids. I had to carry my youngest much of the way. That's gotta count for something.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

I got out and did my long run today since I figured I was well carb loaded after a a little too much stuffing and pie yesterday. I set out to run an out and back 15 mile run. I decided to take it easy on the way out and then try and run a negative split on the way back. The one catch: a 300 foot drop in elevation on the way out and therefore a 300 foot increase in elevation on the way back.

I ran easy out and turned around at 59:07. I picked it up on the way back and did the second 7 1/2 in 56:39 for a total 15 mile run in 1:55:46, avg pace 7:43.

Cumulus Miles: 15.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.750.005.005.000.0029.75
SpeedStar Miles: 7.00HyperSpeed Miles: 7.75Cumulus Miles: 15.00
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