RustyTF2

Law Day Run

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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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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. 

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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
166.5625.370.000.00191.93
Mizuno Wave Rider 17 Miles: 76.00Saucony Kinvara 3 Miles: 76.05Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 39.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5m@7:25 around new "wellness complex" at the fairgrounds. I felt like garbage, but the complex looks like it's gonna be really nice! Can't wait for it to be finished. 

Mizuno Wave Rider 17 Miles: 3.50
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Race: Law Day Run (6.214 Miles) 00:32:11, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.306.000.000.0010.30

1.3m warm up including strides cuz i got there late. Would have liked a mile or two more

5.97m@ 5:23. Pocatello fun runs are a lot of fun and motivate me to get out there and run a fast tempo that I might not run otherwise alone in Pocatello, but they are pretty unofficial. Start was with the sound of the bells, but we had no clue that was the start...so no one started for another few seconds. My official time, therefore, must be a few seconds slower than my watch time that i listed above. Course was point to point and included a couple 100 foot rises and declines throughout. The first 4 miles were against the wind, and the last 2 were with the wind, which was quite nice. Splits: 5:25, 5:39, 5:29, 5:40, 5:13, 4:53 for .97m. I realized with 2 to go that I just allowed the wind to slow me down and give a lesser effort, so i turned it on more towards the end. Not a great race effort, but probably a pretty decent tempo effort nonetheless. It would be fun to get in a competitive road race soon and re-kindle some competitive fire. 

3 mile cooldown with my dad as part of his 12 mile run @9:09. He is gearing up for the Ogden half in 2 weeks and looking ready! 

 

Saucony Kinvara 3 Miles: 10.30
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

6.13m@7:17 all on the dirt and hills above the highland area. Ended up in the valley between summit, buckskin, and satterfield. It's tough running up there! I loved my new shoes though. First time trail shoe owner right here!

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 6.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.000.000.0010.50

10.5m@ 6:38. 8th mile 5:33 w/ good uphill...wanted to at least to a bit of a workout. Banged my right medial malleolus pretty good on my skateboard about an hour before starting the run. I thought the pain would go away after a couple miles but it just got worse and worse throughout. Hurt pretty bad the next day...ended up taking most of the week off. Guess I gotta be more careful when skating!

Saucony Kinvara 3 Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5@ 7:10 all except .5 were on trail/dirt. Rollercoaster loop + up the farmer dirt road until it was blocked and back. Didn't run till 7:30 pm cuz i woke up feeling sick and pretty much laid around all day hoping to feel better. The run actually felt nice, despite feeling louzy all day. 

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@6:36

Mizuno Wave Rider 17 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@7:08 after getting off for the day. Late afternoon... hot, windy, and I was super dehyrdrated. Not a very fun run. Quinn Meadow to Greenway/Milward Mile, down to poky/main street, pole line, etc. 

Saucony Kinvara 3 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8m@7:08 up the farmer trail and over the hill and back. I didn't know about all those acres of farm back there! Excited to go explore a little more some time. 

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

10m@6:25 on treadmill at 5:30 am in a hotel in Ogden after I dropped my dad off at the buses for the half. He ran 1:55:16! Just 15 seconds slower than his PR that he ran last year on the same course but in much better conditions. It poured the whole race! I added a couple more miles out looking for him and then finished the last mile or so with him. Fun little family trip down to Ogden for the weekend. 

Mizuno Wave Rider 17 Miles: 12.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.633.370.000.0010.00

10m@6:29 including Fair Grounds Tempo Loop in 12:22 [2.37m @5:13... splits of 5:08 (down), 5:22 (up), 5:02 pace] and a downhill mile (~50 feet net drop) in 4:48 from above Satterfield to finishing on Satterfield by the gully. The rest was run all around the highland area. 

Saucony Kinvara 3 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@6:46 on lots of hills! Hiline/Satterfield loop

Mizuno Wave Rider 17 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

3m warmup@7:28 pace including 4x100m strides. 

Fartlek on Highland track (Pocatello). [1k @ 5k pace, 200m jog, 200@ mile pace, 400m jog] X 5 sets. Recovery jog avg 7:50 pace. Splits: 3:04, 32.7, 3:04, 33.6, 3:02, 33.8, 3:00, 34.4, 3:03, 30.8. 

1.4m cooldown @ 7:41 (back uphill to my house). Very happy with this early morning workout and happy with the consitency of my running this week!

Saucony Kinvara 3 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5m@7:45 technical and hilly trail run. Rained pretty hard the last couple miles so I came home and hopped on the treadmill for 3 more @ 6:45. My parents' treadmill is totally shot from 7 years of me, my dad, and my brother pounding on it. 

Saucony Kinvara 3 Miles: 3.00Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8m@7:36 from lower city creek. Rain on and off. Quite muddy in some spots. Lots of fun! First time running in mud w/ my new trail shoes and they gripped as well as could be expected!

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

14m@6:18... Century loop from the in-laws' place. First half 6:33 pace, second half 6:03 pace. Hard to get the legs going but once I got them going they were fine. Nice, misty run. I've kinda been enjoying the rainy weather this week! This was my first 60 mile week since... I'm not sure... probably the week off between this semester and last. Trying to get in some decent shape the last 4 weeks before Utah Valley 1/2 so I can have some fun there :) 

Mizuno Wave Rider 17 Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

2m warmup @7:02

6x1600m repeats w/ 400m jog rest in between ~2:00 at Highland high school track. [5:14, 5:14, 5:10, 5:09, 4:59, 4:58] avg 5:07

1.8m cooldown @ 7:43 (uphill back to house) 

Great way to start the week! I copied this workout from mike nelson cuz I saw he did it last week and it looked like fun. Only bad thing about this workout is that when i was pushing the split button on my garmin finishing the first interval, the strap broke! So I ran the next 8 miles holding it in my palm. Still need to figure out how to reattach it, but I'm pretty sure it's not broken. It's my trusty old Garmin Forerunner 405 that I bought at Costco in 2010. 

Saucony Kinvara 3 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@7:09 straight down Satterfield, then up Pocatello Creek Road. Out n Back. Started at 5:40 a.m... this week will have to be early as my clinical rotations start earlier this week. I hope I can keep waking up this early for the week!

Mizuno Wave Rider 17 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11.25m@ 6:45. From my in-laws out to Edson Fitch and around the nature area, loop around Ross Park, big, hilly loop up Johnny Creek. Last mile in the pouring rain. I was gonna do a tempo but when I started after 3 miles in, the wind was horrendous! I couldn't believe how bad it was... and after a miserable 1/4 mile I quit the tempo and just went back to an easy run. 

Saucony Kinvara 3 Miles: 11.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25m@7:34 up city creek and such with my bro-in-law, Mark. 

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

16m@6:25. 8m out and back. 1st 2 downhill, next 6 up up up and up pocatello creek road, then on moonlite or something up to some ranch. Averaged 6:42 the first 8 miles and that really tired me out good with all that uphill. I then attempted a 6 mile downhill tempo, but only got 4 before I had to stop. Averaged 5:18 pace. I think 6 would have been no problem if I didn't go so hard on the way up. The next 2 miles I trotted to a park and took a 5 minute break to guzzle down as much water as I could fit in my belly. At this point it was really hot outside and I new I was very dehydrated from not drinking enough yesterday or this morning before the run. Then I had a hellish 2 miles up Satterfield to finish the run. What a horrible day. I still have only been able to get 2 squirts of pee out 2 hours later and there was blood in my urine. I'm excited to get back to Utah and do my long runs on the flat, nice, paved trails with good company. From now on I'm commiting to go into these runs properly hydrated and start sooner than 9 am.  

Mizuno Wave Rider 17 Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.5625.370.000.00191.93
Mizuno Wave Rider 17 Miles: 76.00Saucony Kinvara 3 Miles: 76.05Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 39.88
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