RustyTF2

Week starting Apr 12, 2015

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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
21.3014.300.000.0035.60
Mizuno Wave Rider 17 Miles: 8.00Saucony Kinvara 3 Miles: 27.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8m@6:42 in pretty much a blizzard. Wish I had goggles cuz my eyes pretty much teared up the entire way trying to avoid snowflakes. Ran with a cranked neck to the side most of the way to try and avoid it. Still was a great run. Finished my 3rd semester of PT school this morning and it was nice to get out for a celebratory run. 

Mizuno Wave Rider 17 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.804.300.000.0012.10

2.8m warmup @7:00

10-5-3-2-1 minute fartlek. w/ equal recovery in jogging after each (except after 10 minute segment, only a 5 minute recovery). Paces per segment: 4:59, 4:53, 4:51, 4:45, 4:28. Recovery segments averaged ~8:30 pace. 6.05m total

3.25m cooldown @7:17

Ran with Ward and Iain. Well, I ran the recovery segments with Ward and Iain. Iain was just out for an easy day and Wardy was running at least 20 seconds/mile faster than me. Windy day out on the lake loop. 

Saucony Kinvara 3 Miles: 12.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

2.5 mile hike w/ family up at big springs. I was gonna run but there wasn't anywhere for my wife to go w/ my son in the jogger. So i took over the jogger and we navigated the trail together. I jogged about .5m down but it was a little to rough for comfort w/ the jogger. It's beautiful up there. I would love to do a run up to the saddle sometime. Mountain biking would also be sweet up there. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.000.000.0015.00

15m@5:59 Eased into it the first 5 and then averaged ~5:45 the last 10. Murdock canal trail w/ Wardy, Clayton Young, and Rex. 

Saucony Kinvara 3 Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.3014.300.000.0035.60
Mizuno Wave Rider 17 Miles: 8.00Saucony Kinvara 3 Miles: 27.10
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