RustyTF2

Community XC fun 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
115.9410.2519.695.00150.88
Nike Lunaracer 3 Blue/green Miles: 24.93Nike Zoom Streak LT Miles: 2.25Saucony Triumph ISO 2 Miles: 22.06Hoka One One Clifton 2 Miles: 33.08Altra Torin 2.0 Miles: 25.21Hoka One One Tracer Miles: 30.24Altra One 2.5 Miles: 9.10Altra Superior 2.0 Blue/yellow Miles: 4.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

2.5 warmup @ 7:30

4m progressive tempo at 5:40 (5:59, 5:48, 5:29, 5:24)

2.5 CD @ 6:46

Workout on Richland riverfront trail with Adam, Blake, Nirala, Jim and Kyle... West Pasco Track Club!

Nike Lunaracer 3 Blue/green Miles: 9.00
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Race: Community XC fun run (2 Miles) 00:10:24, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

2.1 warmup @7:39

2.03@5:07 (5:09, 5:08. 3:52 pace)

2.85 CD @ 7:53

Nike Zoom Streak LT Miles: 2.25Saucony Triumph ISO 2 Miles: 4.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15m@7:11 w/ Adam and Jim... loop from Howard Amon on Richland Riverfront Trail and Bypass Shelterbelt. Fun!

Hoka One One Clifton 2 Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

17.2m@6:49 in Ellensburg on Labor day. Enjoyed the park along the Yakima river, Central WA University, etc. Got lost and then got curious so 10 miles became 17. I don't even regret it. 

Altra Torin 2.0 Miles: 17.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.021.000.000.0010.02

10m@7:01, finishing in 5:38... after work, hilly course including Big X.  

Thankful for the porta potty at halfway!

Hoka One One Clifton 2 Miles: 10.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

10m@6:46 including 4xmile w/ .25m jog recovery between each. Progressive repeats (5:54, 5:39, 5:27, 5:11). With Kyle Paulson along the Columbia River from Howard Amon Park. Beautiful morning!

Hoka One One Tracer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

5.4m@6:57 around Blake's farm before NPTE practice test #3 (TherEd B)

Saucony Triumph ISO 2 Miles: 5.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.791.250.001.0010.04

10m@6:42 including a short fartlek that began ~6m into the run 2x(200 on, 100 off, 200 on, 100 off, 400 on, 200 off, 1k on, 200 off) w/ Adam around neighborhoods. 1k's were probably 5:50 pace 2's and 4's about 4:40 pace. 

Hoka One One Tracer Miles: 10.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.102.001.001.009.10

4m WU, 4m tempo progression (5:57, 5:37, 5:17, 4:56), 1m CD

5:45am workout group from howard amon along the columbia w/ Kyle and Jim

9.1m@6:31 avg

Altra One 2.5 Miles: 9.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

3.1m@7:37 easy shake out early in the am 

Saucony Triumph ISO 2 Miles: 3.10
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Race: Indian Summer Half Marathon (13.1 Miles) 01:12:27, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.740.0013.190.0015.93

2.12m @ 7:21 including strides for warmup

13.19m@5:30 (5:32, 5:38, 5:35, 5:32, 5:33, 5:33, 5:30, 5:31, 5:18, 5:26, 5:36, 5:30, 5:21, 4:42 pace last .19)

Out and back course from Columbia point Marina past WSU satellite campus and back. Slightly windy the whole way, picked up pretty strong miles 11-12. Light rain/drizzle throughout. Nice cuz the weather made the bugs less active... only swallowed a few. 

It was a good effort, but not 100%. I wanted to beat the CR (or at least the fastest time I could find back till 2001, I'm not sure they really keep track of the CR) from Jacob Puzey in 2009 (1:13:05)... but I also wasn't sure of my fitness or how well recovered I was from Thursday's workout (I thought the race was next weekend). So I went out on 1:13ish pace thinking if it felt too hard I could slow it down and readjust my goal to either sub 1:14 or 1:15. Luckily it felt pretty smooth throughout! The last couple miles took some concentration but not as much as my best half-mary's in Utah.  The combination of rain and short socks caused a bloody achilles that bothered me from about mile 5 to 10...after that my mind was more occupied with keeping pace. 

Fun race! I was happy to be able to meet lots of people in the Tri-cities running scene and hope to keep making more friends and running more races as often as possible!

Nike Lunaracer 3 Blue/green Miles: 15.93
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.060.000.000.008.06

8m@7:05 from home to Chiawana Park the long way, through the sand, etc.  After work... felt like crap. 

Hoka One One Clifton 2 Miles: 8.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

am 8m@7:15 before NPTE practice exam #4 (PEAT #2)... lots of dirt farm roads

pm 4m@7:16 in the dark with headlamp... laps at Big X. 

Altra Superior 2.0 Blue/yellow Miles: 4.01Altra Torin 2.0 Miles: 8.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.010.000.000.004.01

4m@7:28 pushing Dylan in the stroller around the neighborhood after work while Jill makes meatballs!

Saucony Triumph ISO 2 Miles: 4.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.500.004.80

4.8m@6:49 with Dylan in his stroller and Jill alongside on her bike. Half mile pickup towards the end to see what it would feel like pushing a stroller. After work. 

Saucony Triumph ISO 2 Miles: 4.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.003.001.0010.20

10.2m@ 6:33: Early AM workout in the dark streets

3m WU, 3m T @ 5:28, 1m E, 4x400meters w/ equal distance jog recovery (67,67,68,67) 1.5 CD

Hoka One One Tracer Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
115.9410.2519.695.00150.88
Nike Lunaracer 3 Blue/green Miles: 24.93Nike Zoom Streak LT Miles: 2.25Saucony Triumph ISO 2 Miles: 22.06Hoka One One Clifton 2 Miles: 33.08Altra Torin 2.0 Miles: 25.21Hoka One One Tracer Miles: 30.24Altra One 2.5 Miles: 9.10Altra Superior 2.0 Blue/yellow Miles: 4.01
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