Rhett

Week starting Dec 16, 2012

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
29.00	0.00	14.00	0.00	0.00	43.00

Brooks Summons II Miles: 43.00

Mon, Dec 17, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
3.00	0.00	7.00	0.00	0.00	10.00

Track Work

1 mile warm up

7 x 1 mile at half mp (6:29, 6:34, 6:31, 6:22, 6:33, 6:32, 6:29) with 1/4 mile jog recoveries.

1/2 mile cool down

Total run 10 miles

I was a little all over the place on my paces tonight, but I felt pretty strong the whole time.

Brooks Summons II Miles: 10.00

Comments(8)

Tue, Dec 18, 2012

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

P90X Legs and Back with abs and planked substitued for back

Stretch X- I had never done this before, but it felt pretty good.

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Wed, Dec 19, 2012

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

Aerobic X

Comments(2)

Thu, Dec 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
6.00	0.00	7.00	0.00	0.00	13.00

Tempo Run

4 mile warm up

7 mile tempo- progressively increasing pace: 1st mile 7:00/ 7th mile 6:22 AP 6:43

2 mile cool down

Total run: 13 miles

Brooks Summons II Miles: 13.00

Comments(1)

Fri, Dec 21, 2012

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

UML

Nice little full body workout.

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Sat, Dec 22, 2012

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

Long Run

I ran with Jeff this morning. We ran 17 with an AP of 7:18. I had to push a bit on the last few miles, but finished strong with my last mile in 7:13.

After finishing up with Jeff I did 3 very slow cool down miles by myself.

Brooks Summons II Miles: 20.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
29.00	0.00	14.00	0.00	0.00	43.00

Brooks Summons II Miles: 43.00

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