RustyTF2

T-Wolf Trot

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRustyTF2's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2014201520162017
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:

Click to donate
to Ukraine's Armed Forces
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
228.5587.450.000.00316.00
Nike Lunaracer 3 Blue/green Miles: 60.65Nike Pegasus 31 Miles: 129.00Brooks Launch 1 Miles: 80.70Saucony Kinvara 3 Miles: 22.55Nike Zoom Streak LT Miles: 11.10Nike LunaRacer3 Neon Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0011.000.000.0020.00

a.m. 2m warmup @ 7:47

11m PMP in 60:09 (5:28 pace) 2+ loops on lake loop. 5:23-5:36 range. 

1.5m cooldown @ 7:51

Didn't notice calf much at all during the PMP, but some before and after. Right hammy felt tight after run. (Left hammy issue on Saturday).  These hammy's need to get ready for the marathon! 

p.m. 5.5m @ 7:05 (3 on dirt/grass)

 

Nike Lunaracer 3 Blue/green Miles: 11.25Nike Pegasus 31 Miles: 3.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

a.m. 10m@7:11 early to the murdock and back. Calves feel great now. I've slept with a boot the past couple nights keeping my left ankle in neutral and that's really helped. Right hamstring is still achey. 

p.m. 5m@7:12 during lunch

Nike Pegasus 31 Miles: 5.00Brooks Launch 1 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

a.m. 10m@7:05. Right hamstring felt much better, but still not great. Lindon Heritage trail, Murdock, 800 N, 800 W loop. 

p.m. 6m@7:13 (5.5 grass). Last .5 barefoot in grass including 3 strides. 

Nike Pegasus 31 Miles: 5.50Brooks Launch 1 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8m@7:05 to end of Lindon Heritage Trail towards lake and back. 

Nike Pegasus 31 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0019.000.000.0025.00

25@5:58 

Began at 6am w/ Rex Shields and Matt Poulsen at the Murdock canal trail. I woke up Friday, and again Saturday, with a sore throat. So I was a little nervous for this morning's run. Besides a little extra dryness in my mouth and throat, it proved to be of no consequence and my energy felt fine throughout. Matt ran with us for 18 before jogging the last couple for 20. When Rex and I got to 21, we started a pickup. After 1 mile in 5:37, my stomach was cramping way too much and I had to slow down to 5:50's for a couple miles before I felt better again the last mile and finished in the 5:40's. Rex put at least 30 seconds on me in the last 3 miles. He is gonna run well in Chicago. He always races better than he trains. Short water stops at 8.5, 15.5, and 21, with a 5 minute stop at 10.

My longest run ever and my longest week ever by 10 miles! My legs felt fried after Tuesday so I ended up skipping a thursday interval workout. I was concerned about trade-off this week of quality for quantity, and decided to calculate my average mile pace for the week- 6:36. That made me feel a little better about all those runs over 7:00 pace.  

***I need to figure out hydration and nutrition during the race still... I only took 1 gu at 15 miles yesterday. Any suggestions for the FRB community on how to practice and what works best for most people are greatly appreciated! Water or gatorade? mixed? How many gu's? When/how often? Caffeine?***

~20m on dirt/grass this week

Brooks Launch 1 Miles: 25.00
Comments(4)
Race: T-Wolf Trot (3 Miles) 00:16:33, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.000.000.009.50

a.m. 2.5m warmup @ 7:00. 3m- 16:33 I think (5:31 pace). I forgot my watch but that is the time I saw as I crossed the line I believe. I haven't been able to find official results yet, but Melody Jensen also ran and got the course at 3.01 miles. I think the next guy was Timpanogos' top runner about 20 seconds back. I'm sure he coulda stuck with me, but they were just using it as a workout. I was happy nobody was really too serious because I was only doing this to support a kid in my neighborhood who runs for the team (race entry fees go directly to that runner's account). Even though today was supposed to be a complete recovery day after Saturday's 25 and before tomorow's big workout, I wanted to win just in case there was a cool prize. Turns out it was just a trophy. Oh well, it was still fun and my legs feel like I just ran easy this morning so I should still be good to go for tomorrow's workout. 4m cooldown @ 7:29. 
 

Saucony Kinvara 3 Miles: 9.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

a.m. 2.5m WU @ 7:10

2x4 miles on Lake Loop w/ 8min rest that included .5m jog: 21:17 (5:19 pace), 20:57 (5:14 pace)

1m CD @ 7:39

5m@6:55 in grass. Some left PFJ pain during both runs today. Seems like every week there is something new... 

Nike Lunaracer 3 Blue/green Miles: 8.75Nike Pegasus 31 Miles: 8.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.350.000.0012.60

a.m. decided to get extra needed sleep and also rest the knee

lunch- 5.2m@6:45 near campus including a 100m stride. 

late- 7.4m@6:39 on the MCT including 2x200m strides.

Nike Pegasus 31 Miles: 12.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.152.100.000.0015.25

a.m. 5.5m@6:58

p.m. 3m WU @ 7:00 including 2x100m strides

4x800m w/ 3:00 recovery including 400m jog @ 8:00 pace (2:13.8, 2:16.3, 2:14.8, 2:13.2)

4m CD @ 7:14. 

Knee was hardly noticeable at all today... 90% better. I'm feeling a relapse with the cold that came on last weekend though. I had a sore throat Friday-Sunday last week  and then a runny nose began a couple days ago and this afternoon I was just exhausted! I almost decided to skip the workout and run altogether but I'm glad I gave it a go cuz I don't feel any worse now having done it. I REALLY need to be getting more sleep. 

Nike Zoom Streak LT Miles: 2.85Nike Pegasus 31 Miles: 6.90Brooks Launch 1 Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

8.65m@7:02 from Will's Canyon stop down lovers lane and back via the back portion of the river trail. 

Nike Pegasus 31 Miles: 8.65
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.0010.000.000.0022.00

22m@6:17 pace.

Woke up at 5:40 and ate a peice of toast and half a banana, drank a glass of water, and placed a couple water bottles up the canyon. Took a non-caffeinated GU 10 minutes before starting at 6:30

10m from orem soccer fields up provo canyon and up south fork canyon past south fork park about a mile @7:11. 1 stop to pee, take a Powergel (caffeine), and get some water  at 7.5 miles. 5 minute stop at the top.

10m tempo all the way back to the soccer fields @5:07. [5:07, 5:05, 4:57, 5:11, 5:00, 5:10, 5:06, 5:12, 5:15 (up 800 N), 5:06] Took a Powergel at 4 miles and drank some water from a bottle I placed at 5 miles. It was a pain trying to get the gel out of my pocket with cold hands. 

2m CD @ 7:26 in grass around soccer fields at the end. 

Today was about gaining confidence in my downhill running ability, and in getting used to taking in enough fluid and nutrition during the run. We had a great group of guys and I think pretty much everyone took a turn leading. Fritz certainly pulled us along the first 3+ miles. Jon Kotter was with me at 9 but had to stop to use the porta-potty, he continued his tempo after. Mike and Scott were pretty close behind me and then Fritz pretty close behind them. Matt was in the lead when he stopped at 8. No way I woulda had such a good workout without everybody there feeding off each other. I hope we have a similar group helping each other along in 3 weeks at the race. I'm still a little unsure about pacing, nutrition, hydration, sleep, etc when it comes to race day for the marathon... but I love having these guys to bounce ideas off of and get tips from. Thanks everybody for taking me under your wing! 

~13m on dirt/grass this week

Nike Lunaracer 3 Blue/green Miles: 22.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12m@7:15 at Deer Creek Reservoir on rolling dirt and gravel hills. Very relaxed. Listened to my ipod shuffle for the first time in a very long time. The quads are sore from the fast downhill Saturday run, so it was nice to take it easy today. 

Nike Pegasus 31 Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.8010.000.000.0020.80

a.m. 2.5m WU @ 7:16 including 1 stride

5x2 mile w/ 3:04 avg rest. 10:26 (5:09, 5:17) 10:28 (5:13, 5:15) 10:25 (5:07, 5:18) 10:27 (5:13, 5:14) 10:13 (5:09, 5:04) 10:24 average 

2.1m CD @ 8:07 

In the rain w/ Rex Shields and John Coyle. Having those guys there helped so much! Rex finished about 5 seconds ahead of me on average and John ran with us on the middle 3. I'm pumped about this workout! Especially considering my legs are still heavy from Saturday. I'm really getting excited (and nervous) about Saint George!

p.m. 6.2m @ 7:29 (5 in grass on hills at Kiwannis park) Watched the BYU guys do 3x2 mile in the sloppy, muddy grass. They looked great!

Nike Lunaracer 3 Blue/green Miles: 12.25Nike Pegasus 31 Miles: 8.55
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@7:29 on the murdock early. Needed a slow day... the legs are heavy and tired. Left PFJ pain a little bit again this morning... not too worried about it though

Brooks Launch 1 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

a.m. 4.25 warmup @ 7:23 w/ 2 strides (4 in grass)

3x1600m w/ 4:30 avg rest including 400m jog (4:44, 4:44, 4:36)

1m CD @ 8:02. 

Ran w/ Ward, G-man, and Rex. Those 3 did a quick 8m before so they were fatigue repeats. Ward and Gman finished ~10s ahead each repeat. I led Rex since I was fresh. Felt pretty easy. Recovered well from Tuesday after yesterday's easy run. 

p.m. .25m in biomechanics lab at BYU for KT tape study. 

Nike Zoom Streak LT Miles: 3.75Saucony Kinvara 3 Miles: 5.00Brooks Launch 1 Miles: 0.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2m@6:44 down along Utah lake and back up. I love Fridays' cuz I get to sleep in and run when the sun is up :)

Nike Pegasus 31 Miles: 10.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.509.000.000.0018.50

18m@6:01 then .5m CD@8:25 barefoot in grass

9m up the canyon avg 6:29 (first mile 7:20)

5m down the canyon@5:16, then continued the last 4m@ 5:55.

Last long run! Felt great and we had a good group w/ Mike, Scott, Brandon, Matt, etc. Mike, Scott, and I ran together and the others had variations of the workout. It was a nice chilly morning!

21m on dirt/grass this week. 

Brooks Launch 1 Miles: 18.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

a.m. 8m@6:20. Up 2000 N (big hill) and back down as part of it. Figured I could go a little faster since my mileage will be lower this week. Legs aren't totally recovered from last week but I think I should be ready for another workout tomorrow. 

Nike Pegasus 31 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

p.m. 1.9m WU @ 6:45

6m PMP/Tempo @ 5:20 (32:01)... 5:18, 5:20, 5:22, 5:22, 5:22, 5:15

2.1m CD @ 7:38

It was 85 degrees out there today and I definitely felt that. I've also had some diarrhea yesterday and today (TMI?). First mile felt pretty easy but after that the pace didn't feel quite as automatic as I would have liked. I had to be tough the last mile and decided to do 6 instead of 7... almost decided to stop at 5, but I thought one last "tough" effort would be better for keeping me mentally sharp. It still wasn't a "big" workout and I am cutting back on the mileage this week, so I'm not concerned at all about it being too much to close.  Had Ryan Waite hold my bottle out for me at the 3m 180 degree turn around. I took my power gel and downed some water. I still don't feel very efficient at coordinating that with breathing. The nice thing is that you don't breathe very hard when running downhill, so it should be easier on race day. It truly is pretty easy from here on out... just a little sharpening speedy 800m repeats on Thursday and a moderate 10-11 on Saturday. 

Nike Lunaracer 3 Blue/green Miles: 6.40Nike Pegasus 31 Miles: 3.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

8.05m@6:59 early. MCT via LHT

Saucony Kinvara 3 Miles: 8.05
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

p.m. 3.75m WU @ 7:04

Fartlek 6x800m w/ 400 jog between each (~2 min) no stops. (2:25, 2:25, 2:25, 2:25, 2:24, 2:17) 

2m CD @ 7:46 in grass

Warmed up at Timp HS but then realized a football game was going on at the track... so I hopped in the car and went to Orem Jr High... possibly the most ghetto track in utah county... I felt like I was back in Pocatello, except for that it was heavily occupied by middle-aged women getting their nightly walks in. About 80% of them had good track etiquette but there were a couple ladies walking dogs in lane 1 that couldn't seem to figure it out. 

Decided to run slower 800's and do more of fartlek (2 min jog) instead of inverval (3 min rest) cuz sub 2:20 just seemed faster than I felt like moving tonight. 

Nike Zoom Streak LT Miles: 4.50Nike Pegasus 31 Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

a.m. 8m@7:03 up lovers lane and back from BYU w/ Coyle, Doc, and Erik. 4 on dirt

Nike Pegasus 31 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.450.000.000.001.45

Got food poisoning from Costa Vida Friday night. (At least I hope it was just food poisoning or some other 24 hr bug). Had a horrible night, waking up with cramping legs and emergency bathroom events... My wife was out of town and got back late Saturday afternoon. That gave me time to rehydrate the best I could and attempt a run around 7pm.

1m- 8:22...hard to get moving...felt nauseated. Walked back to the car, discretely peed in the grass, and attempted a little more around the asphalt track by the Murdock... .45m @ 8:00 pace was about all I could handle. My legs liked the feeling of moving but I just wanted to barf the whole way. 

It's now Sunday night and I've felt pretty good today! Instead of 8 tomorrow I'll probably go 10 to not feel overly tapered. I'm confident I'll still feel 100% on race morning and be ready for the same performance.

So I'm wanting to go out the first 1/2 in 1:11:30... Who is with me? Is that too slow for you, Fritz? I'm thinking it's conservative enough that I wouldnt ruin a sub 2:21 chance, but it's fast enough that if I'm feeling great I can still turn the burners on the last half for a 1:08:30 and sub 2:20. 

Brooks Launch 1 Miles: 1.45
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@6:37 from Will's Canyon stop up Provo Canyon close to Vivian Park and back down. Glad I did 10 instead of 8. My legs needed it after taking Saturday off. 

Nike Pegasus 31 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6:30 am 2m warmup w/ 2 strides @ 7:23

2x1600m at track w/ 2:00 rest: 5:19, 5:21

2m CD @ 6:42

Broke in the raceday flats. The insoles didn't fall out so some of my confidence has come back regarding my Nike's... 

Nike LunaRacer3 Neon Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

am 5m@6:46 up to MCT and back via LHT. (7:26, 7:08, 6:44, 6:27, 6:08) Last mile included a 200m pickup stride. 

Nike Pegasus 31 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
228.5587.450.000.00316.00
Nike Lunaracer 3 Blue/green Miles: 60.65Nike Pegasus 31 Miles: 129.00Brooks Launch 1 Miles: 80.70Saucony Kinvara 3 Miles: 22.55Nike Zoom Streak LT Miles: 11.10Nike LunaRacer3 Neon Miles: 6.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: