RustyTF2

March 28, 2024

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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. 

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  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:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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: 297.10
Altra One 2.5 Lifetime Miles: 122.72
Altra Lone Peak 3 Lifetime Miles: 259.63
Altra Paradigm 2.0 Lifetime Miles: 384.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.540.002.001.509.04

Fartlek in Provo Canyon after a long day on my feet in the clinic. 

9m@6:16. Splits: 7:01, 6:54, 6:45 (all up), 5:09, 5:22 (down), 6:57 (up/down), 4:58 (down), .5m-3:32 (up), .5m- 2:24 (down), 7:11 (up)

Legs certainly don't feel fresh yet, but they should be good to go by Saturday! The goal/plan is 5:10 pace and a PR. PR is from Des News last summer (1:07:58) which was pretty much off 40mpw. My training lately has been much better, albeit inconsistent due to sinus infection, hip flexor strain and a calf strain. This course isn't as fast as Des News but I think/hope I'm ready to run just a couple seconds faster on this course Saturday. 

Hoka One One Tracer Miles: 9.04
Comments
From RileyCook on Wed, May 04, 2016 at 09:22:14 from 172.56.8.171

I can pace ya to 1:08 if you wanna do it fartlek style with me ;)

From RustyTF2 on Wed, May 04, 2016 at 09:24:57 from 174.23.151.196

1:08:00? or just under 109? If it's 1:08:00 then we might see each other ALOT on the course, back and forth haha. Are you alternating 5:05 w/ 5:25? 5:00 w/ 5:20? Odd miles MP and even HMP or vice-versa?

From RileyCook on Wed, May 04, 2016 at 09:30:22 from 172.56.8.171

I'm alternating every K. I may annoy you with the back and forth, if so, sorry. I will shoot for 5:00/5:20-ish. But it really just depends on how I feel. I can't force the pace if it's too tiring; can't risk digging a hole before Ogden. But I ran 1:07:50 two weeks ago off 100 miles and felt pretty dang good, so I think I should be ok with 5:00/5:20 off high mileage again.

I can't wait to taper though! 4 weeks at 100+ and 90 this week!

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