Rhett

Week starting Dec 27, 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
40.350.006.003.850.0050.20
SpeedStar 2 Miles: 12.00SpeedStar 2 #2 Miles: 12.00Addidas Bostons Miles: 26.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.006.000.000.0012.00

TM 1/2 mp tempo run at 1% incline.

3 miles warm up @ 8:00

6 miles 1/2 mp @ 6:30

3 miles cool down @  8:00

All felt pretty good, especially considering I did 20 on Saturday.

 

PM

30 mins jump roping followed by some stretching.  I've been neglecting my stretching lately.  It felt good to stretch.

SpeedStar 2 Miles: 12.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

30 minutes elliptical

Lower body weights and core work

30 minutes speed intervals on the stairs

PM Upper body weights and ab work

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.150.000.003.850.0012.00

I couldn't fall asleep last night. At one point around 1 am I told myself that if I was still awake at 3:45 I'd get up and go to the gym. Luckily I fell asleep shortly there after but was rudly awaken by my alarm at 5, so I got up and headed to the gym.

TM run at 1% incline

4 mile warm up at 8:00

20 x 1 min at 5:27 (11.0 mph) with 1 min jog at 5.5 mph. Ended up being a total of 3.85 fast miles and 1.75 slow.

2.4 mile cool down at 8:00

Total run 12 miles 1:31:10

SpeedStar 2 #2 Miles: 12.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wow!  Work has been crazy today with everyone trying to spend the last of their insurance dollars.  I just now have time to blog my morning work out.

20 mins elliptical

Lower Body weights and core work

30 mins stair speed intervals

I felt really strong this morning.  I hope I feel that way tomorrow in my long run.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.200.000.000.000.0026.20

Rhett's New Year's Day Marathon

I've been planning on going 26.2 today for a few weeks.  When I saw Andy had pulled it off on Christmas Day I was glad to see I wasn't the only crazy runner out there and to have the same idea as Andy made me happy.

It was 40 degrees with a light breeze coming out the north so I decided to wear my CWX tights, a singlet, light gloves, and my Boston 2009 running cap.   I headed north out of town along the lake shore for the first 8 miles which are pretty flat, averaged 7:44.  Then I took a dirt trail/road which ran up towards the small mountains.  It was an uphill grade and it took a little getting used to the rocks and slippery dirt.  I hit the turn around point (13.1) at 1:46:30, averaging about 8:45 for those 5 miles uphill.  On the way back I realized just how steep the trail was when my splits were pretty fast with less effort, averaged about 7:15 for those next 5 miles.  I was very happy to be back on asphalt at the 18 mile mark and just ran what felt comfortable to the end.  My splits for the last 8.2 were: 6:59, 7:01, 7:21, 6:53, 7:11, 7:48 (my legs started tying up a bit on that mile), 7:59 (just focusing on keeping things smooth, only 1.2 to go), 7:39, 7:12 (pace for last .2).

Total run 3:22:53, 26.2 miles, AP 7:45, 10:07 negative split

First Pace Overall  :) 

I was happy to be done, but not feeling too beat up.  After showering up, I took the family to Golden Corral for the all you can eat buffet.  We then went and helped a lady I home teach move.  My kids were so cute trying to help out.  It was fun to do a family service project.  Now I just plan on crashing on the couch and watching football.

Happy New Year everyone. 

Addidas Bostons Miles: 26.20
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

1 hour on stationary bike.

Legs feeling really good considering I ran 26.2 yesterday.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
40.350.006.003.850.0050.20
SpeedStar 2 Miles: 12.00SpeedStar 2 #2 Miles: 12.00Addidas Bostons Miles: 26.20
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