RustyTF2

St Patty's Day Foot Race (Richland, WA)

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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: 79.45 Year: 1487.62
Nike Zoom Streak LT Lifetime Miles: 116.35
Nike LunaRacer3 Neon Lifetime Miles: 32.60
Altra Superior 2.0 Blue/yellow Lifetime Miles: 277.91
Hoka One One Tracer Lifetime Miles: 249.43
Saucony Kinvara 7 Lifetime Miles: 244.89
Altra One 2.5 Lifetime Miles: 106.62
Altra Lone Peak 3 Lifetime Miles: 222.23
Altra Paradigm 2.0 Lifetime Miles: 300.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.644.0012.761.00238.40
Altra Torin 2.0 Miles: 43.38Saucony Triumph ISO 2 Miles: 69.75Altra Lone Peak 3 Miles: 74.38Altra Superior 2.0 Blue/yellow Miles: 12.34Hoka One One Clifton 2 Miles: 25.40Altra One 2.5 Miles: 7.00Saucony Kinvara 7 Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@7:19 w/ Blake from the church after mutual. Long, full day. Legs still a little sore from Saturday's marathon. 

Altra Torin 2.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

am 7.14m mostly on farm dirt roads @ 7:39

lunch 3.28m@7:34 mostly on plush grass@7:34

choosing my shoes and sufaces carefully so this mild pain at my MTP joints 3-4 can heal. 

Altra Torin 2.0 Miles: 10.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.030.000.000.0010.03

10m@7:40 at chamna. Legs still feeling slow. 

Saucony Triumph ISO 2 Miles: 10.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.202.000.000.0015.20

15.2m@7:15 at Badger and Candy Mountains w/ Brian and Kyle, w/ a push down Candy. 

Right ball of foot still feeling tender- not so bad during run, but I feel it more afterwards.  Right calf/achilles a little tight the past couple days as well. Decided 15 would be better for me than 20 w/ with a risk of hurting the foot and lower leg worse. A day off tomorrow w/ some icing to the foot and stretching/rolling for the calf should be helpful. 

Altra Lone Peak 3 Miles: 15.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10m@7:22 on canal w/ Blake. Quads a little sore from Saturday's bombing down Candy and Badger, but I didn't feel the soreness during the run. 

Saucony Triumph ISO 2 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.500.006.00

6m@6:29 w/ Fast finish last half mile... more of an extended strides to make sure the legs can still move. 

Saucony Triumph ISO 2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.340.005.000.0012.34

Badger Mountain workout early on a windy day- continuous run:

Warmup from parking lot up over skyline trail (3.35m)

Langdon (southside) trail (+) tempo  North to South: 2.5m (5:41, 5:35, 4:45 pace)

.5m jog @8:30 pace

Langdon (southside) trail (+) tempo South to North: 2.5m (5:34, 5:40, 4:52 pace)

3.5m cooldown back to car via skyline trail and canyon descent. 

Good effort and fun workout! 

Altra Superior 2.0 Blue/yellow Miles: 12.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

8.35m@7:23 on farm dirt paths and some streets. Easy recovery

Hoka One One Clifton 2 Miles: 8.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5m@7:08 easy around the neighborhood and crop circle w/ a 200+m stride at the end. 

Saucony Triumph ISO 2 Miles: 3.50
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Race: St Patty's Day Foot Race (Richland, WA) (6.2 Miles) 00:32:26, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.450.006.260.0021.71

5m WU w/ strides @ 6:54

6.26m@5:11 (5:14 down, 5:19, 5:15, 5:04, 5:08, 5:09, 4:49 pace up)

10.45m@6:57

21.7 for the day! Finished the WU just 2 minutes before the race started (stop time towards end of WU for shoe change) and began the CD just a few minutes after finishing. Enjoyed getting to race AND get my long run in!

Altra Torin 2.0 Miles: 14.71Altra One 2.5 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

10m@7:32 easy and slow after a bad night's rest waking up in a cold sweat 3 times. First morning run since DLS yesterday and I didn't appreciate having to use the headlamp again... however it was fun running with my new Salomon Sense Ultra 5 Set vest and stashing the lamp away once it got light!

Saucony Triumph ISO 2 Miles: 10.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

6m@6:45 in the morning w/ a couple long, fast strides.

Saucony Kinvara 7 Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@7:17 at Badger in the dark. 

Altra Lone Peak 3 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6m@5:58... 2 miles (3 and 6) at mid 5:30's, others were low 6 or high 5 but through some farm terrain.  During lunch 

Saucony Triumph ISO 2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

8.5m@7:40 from Jacobs/vineyard road aid station to top of Candy and back, with some wandering trying to find the tunnel. Early before work. 

Hoka One One Clifton 2 Miles: 8.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.430.000.000.0014.43

14.43m@7:45 from Jacobs/vineyard aid station to what I thought was the end of the course and back... turns out I went high on Goose ridge and was supposed to go low. Hopefully next week there will be clearly marked flags to follow and I do well with the terrain! I fell on this run on a rocky section that actually isn't even part of the course. UGH. 

Easy run w/ Adam and Kyle. Tapering has begun. 

Altra Lone Peak 3 Miles: 14.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.008.50

8.5m@6:24 through neighborhoods and farm roads after work. Last mile 4:39.9 before a cooldown .5m. Felt the lung burn. Second to last mile was 5:50. 

Hoka One One Clifton 2 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5m@7:11 easy from Oasis during lunch. Mostly on farm dirt roads. Almost pooped my pants but walked it in to a porta potty at mile 4 before I could continue. Talk about scary...

Saucony Triumph ISO 2 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5m@7:15ish in the AM. Foggy in the neighborhood 

Saucony Triumph ISO 2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.240.000.000.004.24

4.24 road/farm dirt combo @7:05 w/ fully loaded hydration pack for practice 

Altra Torin 2.0 Miles: 4.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.050.000.000.002.05

2m@7:22...pre-race. 

Saucony Triumph ISO 2 Miles: 2.05
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Race: Badger Mountain Challenge 50k (31.069 Miles) 04:37:00, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.750.000.000.0034.75

34.75m@7:59 pace.

Where do I begin... Lost satelite about 1' into the race and had to restart watch. Followed the flags left instead of going straight up Badger canyon about 1m into the race, even though I knew it was supposed to go up Badger Canyon... just couldn't get over the tons and tons of pink flags we were told to follow that were off the the left. After going about .3m off course I was called back by another runner behind me who realized no one was coming with us, hurried back and found ourselves at the back of the pack, fighting through everyone. About 2.5m in both of my shoes had come untied. Forgot to double knot. Stopped and tied them, then picked it up maybe a little more than I should have with 30+ miles to go. I caught Malachi Schramm turning left from Dallas towards Candy, and he thought he was in first. Later, on Jacobs, I caught Pete Hawkins, who told me he was in second and the guy in blue about a quarter mile ahead of us was in first. I didn't catch him until the beginning of the Jeep Trails (13 miles in?). Finally I had regained my lead, but worried I may have done so too abruptly. I then just tried to coast for what felt like a really long time. Plan was to coast easy until the downhill on Candy, then push again. Only problem is that by the time I was climbing Candy, I felt totally beat. Walked most of that climb. Didn't run too fast down Candy, then had to walk most of the Dallas side of Badger. With 10m to go I thought I would keep my average below 7:40... but all the walking kept that from happening. Eventually finished in 1st, about 4:37 for 56k worth of running (55k had I stayed on course). 2nd was 9 minutes behind, I believe. Ran out of fluid and gels with about 2 miles to go. Ran with Salamon Ultra sense 5 set vest with both 17 oz flaks full- 1 with water and 1 with orange Glukos drink. Took 7 Glukos gels and 1 pack of gummies throughout. If I want to race competitively in the future in 50k, I'll probably be beter off with handheld(s) and waist belt. The full vest really bounced a lot the first half of the race going down hills and felt like I was carrying unneccesary weight. Overall, a great experience that I am so happy I decided to take part in. Bravo, BMC!

Altra Lone Peak 3 Miles: 34.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

8.4m@7:23 w/ Blake after mutual. 

Saucony Triumph ISO 2 Miles: 8.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.010.000.000.004.01

4m@7:34 in the wind w/ Dylan in the stroller after work. Cut short due to tummy trouble. 

Altra Torin 2.0 Miles: 4.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.040.001.000.003.04

3m@6:23, including 2x .5m@ HMP (2:38, 2:40). Before work.

pm hike up Multnomah Falls w/ Dylan on my back (2.5m total)

Saucony Triumph ISO 2 Miles: 3.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.644.0012.761.00238.40
Altra Torin 2.0 Miles: 43.38Saucony Triumph ISO 2 Miles: 69.75Altra Lone Peak 3 Miles: 74.38Altra Superior 2.0 Blue/yellow Miles: 12.34Hoka One One Clifton 2 Miles: 25.40Altra One 2.5 Miles: 7.00Saucony Kinvara 7 Miles: 6.15
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