RustyTF2

Richland Run Fest Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRustyTF2's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Pasco,WA,United States

Member Since:

Dec 26, 2014

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2017 member of Team Glukos and Ruhn co. ambassador. 

  Follow me on
  Strava

Post-collegiate: Half Marathon- 1:08:58 for 3rd at Utah Valley (2014)

                                                     1:07:58 for 4th at Des News (2015)

                                                     1:07:53 for 2nd at Provo City (2016)

                           Marathon          2:28:32- 6th@St GeorgeMarathon('15)                                                               

BYU: mile 4:08 (2012), 3k 8:09 (2012) 5k 14:04 (2014) 10k 29:33 (2013) 

2013 Mt SAC Olympic Development 10k winner

Team WCC champions and podium team.

High school: Footlocker XC 3rd team All-American (13th) in 2006

Idaho state XC champion (2006) and track champion in 1600m and 3200m (2007)

Ex-course record holder in 5k at Eagle Island State Park (Bob Firman) with 15:16

Track PR's of 4:17 (1600m at Simplot Games and YMCA-Boise) and 9:09 (3200m en route to 9:13 2 mile at Arcadia)

 

Short-Term Running Goals:

2017 Goals 

PR in Marathon

First 50k trail race

Long-Term Running Goals:

Continual progression by way of PR's and new experiences. I want to always be involved in the community running scene and make contributions to keep the sport growing! I want to stay fit, fast and healthy. 

Personal:

I'm a physical therapist at Oasis Physical Therapy in Pasco, WA. My priorities are family, school/career, then running. 

  Living in Tri-cities Washington (Pasco) and loving our experience here. We have lots of family and friends in Idaho and Utah as well, so hopefully racing in all 3 states will be common. 

Favorite Blogs:

Miles:This week: 0.00 Month: 30.95 Year: 1681.53
Nike Zoom Streak LT Lifetime Miles: 120.85
Nike LunaRacer3 Neon Lifetime Miles: 57.03
Altra Superior 2.0 Blue/yellow Lifetime Miles: 277.91
Hoka One One Tracer Lifetime Miles: 270.66
Saucony Kinvara 7 Lifetime Miles: 282.50
Altra One 2.5 Lifetime Miles: 122.72
Altra Lone Peak 3 Lifetime Miles: 251.13
Altra Paradigm 2.0 Lifetime Miles: 360.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
200.0221.207.000.00228.22
Altra Torin 2.0 Miles: 49.89Saucony Triumph ISO 2 Miles: 100.36Altra Superior 2.0 Blue/yellow Miles: 8.60Hoka One One Tracer Miles: 41.84Hoka One One Clifton 2 Miles: 15.31Altra Lone Peak 3 Miles: 12.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6m@6:35 on TM before work

Altra Torin 2.0 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

am 3.6m@7:27 in feels like 10 degree weather. Felt freezing and took a while to work the legs into something more than a shuffle

pm 6.5m@7:18 on TM at Gold's w/ Blake

Saucony Triumph ISO 2 Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

8.6m@7:38 on icy farm roads covered in a couple inches of powder. Roundy Farms w/ Blake. 

Altra Superior 2.0 Blue/yellow Miles: 8.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

15m in 90 minutes on TM at Gold's in Richland. Long run/workout, no stops.

6:37, 6:34, 6:20, 6:09, 6:00x6, 5:40x5

Hoka One One Tracer Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@6:35 on TM at Gold's in Kennewick before working at the Kennewick clinic for the day. 7:03 to 5:56 progression

Saucony Triumph ISO 2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.061.000.000.006.06

6m@6:15 at lunch w/ tempo portion up the hill that turned into post-holing on the unplowed path :(

Altra Torin 2.0 Miles: 6.06
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.004.000.0013.00

Oasis TM between getting off work and the manual therapy study group. 

2m WU in 13:20

10m@5:35- 6@5:40, 3.8@5:27, last .2@12mph

1m CD in 6:40

Altra Torin 2.0 Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

7m@6:55 on Oasis-Kennewick TM during lunch hour. 4 mile progressive hill in the middle from miles 2-5 (3%, 4%, 5%, 6%...about 950 feet of climbing all at 8.6mph or 6:58 pace). Finished at 9mph  last 2m. 

Converted that mile at 6% is proabably worth about a 5:46 (12s/mile/1% incline = 6:58-72s = 5:46) so I put 1m at MP 

Saucony Triumph ISO 2 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

9.3m@6:52 on very slushy and wet path from Columbia point up to Leslie Groves and back along the Richland Riverfront Trail (Columbia River)... but it was warm! 

Hoka One One Clifton 2 Miles: 9.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.021.000.000.0020.02

20m@6:53 with Adam and Blake for part of it. Out long country roads. Finished in 5:47. Very comfortable with my energy throughout. Took a lemon Glukos gel before leaving, drank 12oz of lemon Glukos powder energy drink throughout, and took an orange Glukos gel at mile 17. Only one quick stop to pee just before 8 mile. Ruhn half tights were very comfortable- no chaffing and no extra layer. Left knee bugged a little bit in the middle (PFJ) and right post tib bugged a bit the last few... nothing serious. 

Saucony Triumph ISO 2 Miles: 20.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

12m@6:42 on muddy canals, post-holing and through dry neighborhoods in Kennewick during extended lunch hour. 

Saucony Triumph ISO 2 Miles: 12.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

1.5 WU @ 6:40

3m@5:00

1.5 CD @ 6:40

All continuous on TM at lunch- short on time. First tempo this fast in a long time. Didn't exactly feel smooth... 

Altra Torin 2.0 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12m@6:40 on TM at 9pm at Gold's Gym w/ Blake after a long day. Freezing rain all day long forced me inside. 

Altra Torin 2.0 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

6m@6:55 at lunch in the cool, but pleasant rain. 

Saucony Triumph ISO 2 Miles: 6.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.031.000.000.0023.03

23m@6:39, last mile 5:38. 1' pee stop at 6m, 5' poo stop at 11.5m, no other stops. 

Went to bed 9:30ish the night before, woke up 4:30, run started at 4:49. Drank a glass or two of water, ate a few Glukos gummies, and took a gel right before starting. Drank 12 oz of Glukos powder drink throughout. Took gels at 13 and 18 miles. done at 7:30 and at work by 7:55. Ate a PB&J and choco milk in a water bottle on my way to work. 

mile 3 stepped in a puddle... CEP compression socks dealt with it no prob. Mile 6 I rolled my right ankle (inversion) and felt a pop... felt just like joint movement but it was mildly sore the next several miles and that foot, achilles and post tib have felt mildly stiff since. 

Saucony Triumph ISO 2 Miles: 23.03
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.220.000.000.0012.22

12.22m@7:39 up to badger canal and around badger mountain in the snow, slush and mud. Some hiking over treacherous parts during the descent. 

Altra Lone Peak 3 Miles: 12.22
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

12m@6:58 after a long day at work. Legs felt heavy and non-responsive last 3-4 miles

Saucony Triumph ISO 2 Miles: 12.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

6m@7:03 at night again...legs still beat from last week. Couple short, mild pickups. 

Hoka One One Clifton 2 Miles: 6.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.630.000.000.003.63

3.6m@8:27 started very slow, ended a little less slow. Trying something new to see if I can get these legs recovered for Saturday... starting to get a little more nervous I'll still have tree trunks for legs on Saturday at the marathon. It was only meant to be a training run, but now I want to win and Ian Sharman will be there so I know he will be good. Also didn't expect last week to have such a toll on me... I guess that's what I should have expected ramping my training up so quickly! Doing my best with my available time and juggling life... 

Altra Torin 2.0 Miles: 3.63
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

3.2m@7:31 easy w/ Layne along the Pasco side of the Columbia pre-race. .5m pickup at 6:20 pace. Felt pretty crappy and didn't inspire much confidence for the next day's race. Funny I felt as good as I did the next day!

Altra Torin 2.0 Miles: 3.20
Add Comment
Race: Richland Run Fest Marathon (26.2 Miles) 02:39:43, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.646.200.000.0026.84

.66m WU inclinding strides@ 7:48

26.18m@6:06. 

The plan for this "race" when I signed up a week before was to just be a training run for the Badger 50k in 4 weeks. A few days before the race I saw that Ian Sharman (Professional, world-class ultramathoner for Altra) was entered. I follow him on Strava and new he was training through this too, and wasn't in his best racing form yet, but I still wanted to win. Having never won a marathon (and this being a very small one), I thought it was as good a day as any to go for the win. So I tapered down the few days before (would have done so anyways- my legs felt really achey and sore from last weekend still). That being said, I did not want to feel like I was racing or get suckered into running a pace I ought not to be. The plan was 6:40's to start, and then see how I feel from there. Ian went out close to 6 flat and I found myself back at 6:14. Whoops. I ended up averaging about that pace till I caught Ian around 11 miles. He had built up a 200 meter gap at one point, and then decided to back off the pace.  We ran together for maybe 3 miles before I began to naturally pull away. I continued to run low 6's until I had built up about a 2 minute lead at 20 miles. At that point I felt somewhat secure with the win, but did not want to risk it. I also saw that I felt quite well and that if I picked it up to closer to my marathon race pace I could dip under 2:40- so I went for it. The last 2-3 miles got more difficult, but nothing at all like Saint George was in 2015- more like the difficulty I felt towards the end of my 25 mile training run in my Saint George build up. I ended up finishing in 2:39:43, with Ian coming in 4 minutes later at 2:43:59. I exceeded my time goal and met my goal of winning! I should note for my own future reference that there were a few points in the first 20 miles that had me worried: side stiches (diaphragm) that lasted a few minutes a few different times, glutes starting to feel a little weak around mile 14, and some cramping/shooting needles to my left quad at mile 18.  Luckily none of these sensations lasted long and I found that taking it easier for a minute or two was very helpful. 

Crew Specifics: Jill just before 6m at Chamna Lot- took a Glukose gel and drank a couple oz of Glukos energy powder mix drink. Also dropped off my headband and gloves. (30 degrees at start, just under 40 at the finish, variable amounts of sunshine throughout course and mild to moderate winds that varied throughout) Mile 10.5 @ Columbia Point Park- just the drink. Mile 15- gel and drink. Mile 19- gel and drink from Blake. Mile 23.5- gel and drink from Blake- ditched my Ruhn quarter zip top to finish in just my singlet and half tights. No nipple, armpit, thigh, or anywhere chaffing! 

I've had a sore foot since last weekend's adventures, and it's a little more sore after the marathon (right MT head at 3-4). Left foot felt the same a few days ago. Gonna take a couple days cross training to get the feet feeling better before gearing up for Badger 50k on March 25th! 

Happy I had the opportunity and thankful to Anderson Law WA for sponsoring my entry. Looking forward also to running Brian Anderson's (RD) event in the Fall: Dogtown Marathon/Half-marathon in a beatiful part of Washington just a couple hours from the Tri-cities. 

Hoka One One Tracer Miles: 26.84
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
200.0221.207.000.00228.22
Altra Torin 2.0 Miles: 49.89Saucony Triumph ISO 2 Miles: 100.36Altra Superior 2.0 Blue/yellow Miles: 8.60Hoka One One Tracer Miles: 41.84Hoka One One Clifton 2 Miles: 15.31Altra Lone Peak 3 Miles: 12.22
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):