RustyTF2

May 2017

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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
178.6216.0015.750.00210.37
Saucony Triumph ISO 2 Miles: 13.00Altra Paradigm 2.0 Miles: 86.69Saucony Kinvara 7 Miles: 37.11Altra Lone Peak 3 Miles: 30.02Nike Lunaracer 3 Blue/green Miles: 12.01Altra One 2.5 Miles: 23.20Altra Torin 2.0 Miles: 8.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13m@6:56 easy w/ canal and big X

Saucony Triumph ISO 2 Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1m@7:20-7:30 I think. Mostly farm dirt roads. Warding off a sore throat and trying to keep it easy. 

Altra Paradigm 2.0 Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

2.5m WU w/ strides@ 7:24

7m PMP tempo@ 5:37 (5:33-5:41)

2.5m CD@ 7:09

Workout w/ the crew starting under the I-182 bridge on Court street and going along the river along the Pasco side Sacajawea trail. 

Saucony Kinvara 7 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.030.000.000.0013.03

10m@7:23 at Chamna w/ Golden. Love talking biomechanics with others who are passionate about it as well!

lunch- 3m@6:12 progressive 

Altra Lone Peak 3 Miles: 10.00Altra Paradigm 2.0 Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.110.000.000.005.11

am. 5.1m@7:27... slept in and legs felt sore...perhaps being sick took more out of me than I thought. I was hoping the 4 days off would leave me feeling fresh. 

Saucony Kinvara 7 Miles: 5.11
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.006.000.0012.01

2.5m WU

3x2m at Chiawana loop w/ .5m easy jog recovery between each (continuous): 10:27, 10:19, 10:16

2.5m CD

Nike Lunaracer 3 Blue/green Miles: 12.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.330.000.000.006.33

6.3m@7:15 after work... ~4 w/ Adam on crop circle

Altra Paradigm 2.0 Miles: 6.33
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.270.001.750.0020.02

20m easy on Badger and Candy wtih a 1.75m tempo up Candy to reclaim a segment and gain a little fitness. 

Altra Lone Peak 3 Miles: 20.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2m@7:05 w/ 2x100m strides at the end. Loop from home: Burns, Santa Fe rollers, Big Cross, canal, TRAC path.  Right gluteus medius felt pretty sore from the trails on Saturday, but the ankle felt quite a bit better. 

Altra Paradigm 2.0 Miles: 10.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.210.000.000.0011.21

11.2m@7:05 easy loop from home (sandifur-canal). Right glutes still sore from Saturday's hills. 

Altra Paradigm 2.0 Miles: 11.21
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.019.000.000.0013.01

2m WU w/ 2 strides. 9 PMP@5:39 average (5:35-5:43) with some variance in incline/decline and wind on the return. 2m CD 

Kyle with me first 3 miles and 1 more mile in middle. Right glute still fatigued/slightly sore, more so towards the last couple miles. Aerobically fairly comfortable. 

Altra One 2.5 Miles: 9.20Altra Paradigm 2.0 Miles: 3.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

10.4m@7:29 out and back on the canal easy. 7 on dirt. 

Altra Paradigm 2.0 Miles: 10.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

8.3m @7:33 pace from hospital after no sleep last night. Baby daughter was born at 4:22 am this morning!

 

Altra Torin 2.0 Miles: 8.30
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.110.000.000.0022.11

22m@6:59 superloop from hospital. Late morning... hot in the 70's. Ran with hydration vest... mistake... everything got hot. Next time I'll just plan my route with water fountains and pack the gels in my shorts. I wanted to do more quality today... but considering the last 2 days I'm happy I got the mileage in, no matter the form. I'm already behind on training due to mostly uncontrollable circumstances of sickness, baby, and painful ankle. Still optimistic and hopeful for a PR but I'll have do really do well these next 6 weeks. We'll see what's possible with a new baby here! 

Altra Paradigm 2.0 Miles: 22.11
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.008.000.0014.00

4x2m w/ .5m easy continuous recovery (7:00 pace). Splits: 10:44, 10:24, 10:31, 10:14. 

Altra One 2.5 Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.140.000.000.003.14

5k@6:30 with a couple long, fast strides. 

Altra Paradigm 2.0 Miles: 3.14
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20m@6:09. Super bridge loop. Hot, dehydrated. Pain in ankle with every step. 

Saucony Kinvara 7 Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

6.4m@8:26 at Badger w/ Jeff and Scott (bike)

Altra Paradigm 2.0 Miles: 6.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
178.6216.0015.750.00210.37
Saucony Triumph ISO 2 Miles: 13.00Altra Paradigm 2.0 Miles: 86.69Saucony Kinvara 7 Miles: 37.11Altra Lone Peak 3 Miles: 30.02Nike Lunaracer 3 Blue/green Miles: 12.01Altra One 2.5 Miles: 23.20Altra Torin 2.0 Miles: 8.30
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