RustyTF2

Clot Trot

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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: 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
198.2623.258.250.00229.76
Altra Lone Peak 3 Miles: 30.46Hoka One One Tracer Miles: 34.07Altra Torin 2.0 Miles: 31.26Saucony Kinvara 7 Miles: 48.71Altra Paradigm 2.0 Miles: 65.00Saucony Triumph ISO 2 Miles: 10.25Altra Superior 2.0 Blue/yellow Miles: 8.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.050.000.000.003.05

3m@8:15 in Forest Park w/ Layne before Day 1 of Graston course

Altra Lone Peak 3 Miles: 3.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

10m@7:46 in Forest Park early before going to day 2 of the Graston course. 

Altra Lone Peak 3 Miles: 10.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.450.002.000.004.45

4.45m@6:09 w/ 2@5:20...failed workout due to tummy trouble. Was going for 3x2m. 

Hoka One One Tracer Miles: 4.45
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25m@6:45 during lunch break. Progressive. 

Altra Torin 2.0 Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.080.000.000.009.08

9m@7:28 w/ Blake at Chamna. 5am start...rain last few miles. 

Altra Lone Peak 3 Miles: 9.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.013.000.000.0016.01

Steady State Long Run: 16m@5:58 Bridges Columbia River loop starting from below the Court street bridge and running CCW. Kept it a pretty consistent effort at a bit above MP, but a few were sub 5:50 so I'm calling them MP. No stops and very very windy. 1 Glukos energy bar just before starting, 1 Glukos energy gel at mile 10. 

Altra Torin 2.0 Miles: 16.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5m@7:15 pushing Dylan in the stroller. Super windy... the stroller felt like a parachute. We stopped at the park about 1.5m in cuz Dylan really really really wanted to play on the toys. So instead of going 6-7 miles, we went 4.5 and stopped 10 minutes in to play at the park for a while. I don't regret it. We had fun. 

Saucony Kinvara 7 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.000.000.006.50

6.5m@5:59... progressive into MP during lunch hour

Saucony Kinvara 7 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

12m@6:56 in morning from home to canal out and back. 

Saucony Kinvara 7 Miles: 12.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.310.000.000.004.31

4.3m@6:40 during lunch. Low on energy and motivation. Another windy day. 

Altra Paradigm 2.0 Miles: 4.31
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3m@7:11 to park w/ family, pushing stroller. Break for 20' to play halfway through... just getting something in. Feeling very unmotivated with this painful right ankle. 

Altra Paradigm 2.0 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.015.000.000.0016.01

16m@5:57 from Columbia Point park down past the Submarine and back. No stops, against the wind on the return. Mostly "steady-state".  Mile 7-8 just under 5:50, then 12-4 5:43, 5:33, 5:36 (5:37 avg for goal MP) Finishing in a couple low to mid 5:50's. 

Saucony Kinvara 7 Miles: 16.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.021.000.000.0010.02

am 6.2m@6:00 w/ last mile 5:42... thinking about Boston

lunch break- 3.8m@6:35 progressive. 

Right hip flexor has been tight since the end of my Saturday run. Feeling it just a bit today. Really loving my paradigms! 

Altra Paradigm 2.0 Miles: 10.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25m@7:21 Big X loop

Saucony Triumph ISO 2 Miles: 10.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.405.250.000.0011.65

3.47m WU @7:21

5m MP@ 5:37 (some grass)

3.18m CD @ 6:47 that included 1/4 mile faster w/ Kyle. 

Saucony Kinvara 7 Miles: 11.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Easy am hour. Half on farm roads

Altra Paradigm 2.0 Miles: 8.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.010.000.000.008.01

8m@6:55 at Chamna/WW Johnson Park in the mid afternoon

Altra Superior 2.0 Blue/yellow Miles: 8.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.021.000.000.0018.02

18m@6:23 from Columbia Point Park out almost to the Cable Bridge and back. Layne joined me at the turn around for the second half on his bike. Second half against the wind a bit. First half 6:38 pace, Second half 6:08 pace including 1@5:40. 2 stops in the first 6 miles for pee breaks. 1 glukos energy gel and half pack of gummies 5 minutes before starting. 

Altra Paradigm 2.0 Miles: 18.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

lunch: 5m@6:53

after work: 6m@7:20 mostly on sandy farm roads. 

Altra Torin 2.0 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.000.000.0011.35

11.3m@7:12 early from house for a loop including Argent/W. Pasco canal and Big X. 

Altra Paradigm 2.0 Miles: 11.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.606.000.000.0011.60

2.1mWU

2x3m@5:37 on the Richland riverfront w/ 1 mile easy and a poo stop in between.

CD 2.5m 

Hoka One One Tracer Miles: 11.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@7:09 north to canal and back through farm roads before work...couldn't hold it any longer about 2 miles from the house and had to dump and wipe with my sock. Gross. 

Altra Paradigm 2.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.290.000.000.008.29

8.3m@7:47 on W Pasco canal w/ Blake, Adam and Pete before work. 

Altra Lone Peak 3 Miles: 8.29
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Race: Clot Trot (6.214 Miles) 00:32:48, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.770.006.250.0018.02

9.5m "warmup" @ 6:57 including strides.

10k (6.24m)@5:15 pace (5:25, 5:21, 5:21, 5:11, 5:14, 5:05, 4:52 pace)

2.27m CD@7:30ish. 

Typial amount of wind for tri-cities in the spring... moderate. Felt much better in the 10k than I anticipated and ended up running about 15 seconds per mile faster than I had hoped. Just went out to fast and decided I'd try to hold it for as long as I could...then I realized it wasn't that bad and I could keep it up so I did. Definitely still not an all out effort. Great way to mix in some sub HMP into my 18m LR. 

Hoka One One Tracer Miles: 18.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.2623.258.250.00229.76
Altra Lone Peak 3 Miles: 30.46Hoka One One Tracer Miles: 34.07Altra Torin 2.0 Miles: 31.26Saucony Kinvara 7 Miles: 48.71Altra Paradigm 2.0 Miles: 65.00Saucony Triumph ISO 2 Miles: 10.25Altra Superior 2.0 Blue/yellow Miles: 8.01
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