RustyTF2

March 29, 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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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
4.758.000.000.7513.50

TM workout at Gold's gym around 10:30 after eating cereal a couple hours earlier. Decided it would be fun to mimick Benny VB's workout from a couple days ago. I know it doesn't mean I'm as fit as him (far from it), considering I ran it on fresh legs (Sunday off) and relatively low mileage so I didn't have to experience the cumulative fatigue... but it looked like a fun workout and only a little more than the tempo I did last week. No TM incline and at sea level since I'm back in Tri-cities now. 

3mWU@ 6:55 including strides, taking 1 energy gel at 2.5m. Quick pee break...

8m tempo (PMP) @ 5:37.5 pace. (5:39x4, 5:36x4). Ran an extra 30 seconds over 8m at pace since that's about how long it took the TM to ramp up at the beginning. Drank a few gulps of water every 2-3 miles. Quick #2 break after tempo...stomach needs to get used to taking fluids/gels again. (It's been a while since I've done any marathon training)

5' EZ (6:58 pace), 5x45'' @ 12mph w/ equal jog (6:58 pace) rest. 4.5' cooldown @ 6:58 pace to total 13.5m@6:03. The whole run felt really good and easy. It's surprising how comfortable upper 5:30's feels. However, it was on a treadmill (no wind resistance) and I didn't adjust the incline to make up for it. Still exciting though. :)

 

Hoka One One Tracer Miles: 13.50
Comments
From Ben VanBeekum on Mon, Jan 02, 2017 at 15:11:02 from 199.190.170.75

I like it man. I have been doing this workout every other weekend and I have seen big improvements. My goal is to improve by 3 second average/mile every other week. The only thing that I have struggled with is the transition to flat running.Been killing me! Whereas I have trained on all downhill courses last year for STG.

From RustyTF2 on Mon, Jan 02, 2017 at 15:44:34 from 97.114.88.48

My goal is to run a PR in the marathon this year and do it on a flat course since I don't have much downhill (or altitude) to train on out here. Since my PR is 5:40 pace I wanna lock in upper 5:30's for most of my tempo work...principle of specificity. I did a lot of faster stuff in my last marathon buildup but I ended up starting to hard and blowing up. I still don't know where I'll run a marathon this year. Trying to find something that works with the schedule.

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