RustyTF2

St Patty's Day Foot Race (Richland, WA)

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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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  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. 

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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
50.240.0011.760.0062.00
Saucony Triumph ISO 2 Miles: 19.60Altra Superior 2.0 Blue/yellow Miles: 12.34Hoka One One Clifton 2 Miles: 8.35Altra Torin 2.0 Miles: 14.71Altra One 2.5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10m@7:22 on canal w/ Blake. Quads a little sore from Saturday's bombing down Candy and Badger, but I didn't feel the soreness during the run. 

Saucony Triumph ISO 2 Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.500.006.00

6m@6:29 w/ Fast finish last half mile... more of an extended strides to make sure the legs can still move. 

Saucony Triumph ISO 2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.340.005.000.0012.34

Badger Mountain workout early on a windy day- continuous run:

Warmup from parking lot up over skyline trail (3.35m)

Langdon (southside) trail (+) tempo  North to South: 2.5m (5:41, 5:35, 4:45 pace)

.5m jog @8:30 pace

Langdon (southside) trail (+) tempo South to North: 2.5m (5:34, 5:40, 4:52 pace)

3.5m cooldown back to car via skyline trail and canyon descent. 

Good effort and fun workout! 

Altra Superior 2.0 Blue/yellow Miles: 12.34
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

8.35m@7:23 on farm dirt paths and some streets. Easy recovery

Hoka One One Clifton 2 Miles: 8.35
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5m@7:08 easy around the neighborhood and crop circle w/ a 200+m stride at the end. 

Saucony Triumph ISO 2 Miles: 3.50
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Race: St Patty's Day Foot Race (Richland, WA) (6.2 Miles) 00:32:26, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.450.006.260.0021.71

5m WU w/ strides @ 6:54

6.26m@5:11 (5:14 down, 5:19, 5:15, 5:04, 5:08, 5:09, 4:49 pace up)

10.45m@6:57

21.7 for the day! Finished the WU just 2 minutes before the race started (stop time towards end of WU for shoe change) and began the CD just a few minutes after finishing. Enjoyed getting to race AND get my long run in!

Altra Torin 2.0 Miles: 14.71Altra One 2.5 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.240.0011.760.0062.00
Saucony Triumph ISO 2 Miles: 19.60Altra Superior 2.0 Blue/yellow Miles: 12.34Hoka One One Clifton 2 Miles: 8.35Altra Torin 2.0 Miles: 14.71Altra One 2.5 Miles: 7.00
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