RustyTF2

April 30, 2024

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.

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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

Sat, Jan 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	10.00	0.00	0.00	15.00

15m@5:49 Splits from 6:12-5:33.

Just finished reading Jack Daniels' Running Formula this week. My most recent race (4:26 mile last Saturday) gives me a VDOT of 68. Considering all my training and racing is at altitude, I don't feel a need to adjust it for training purposes. But also considering I didn't do any speedwork going into that and I ran with ridiculous splits, I decided to go off a VDOT of 69 for training. That also would make my marathon pace 5:32 (2:24:57 marathon)... which i think is what I will be aiming for at Utah Valley in June.

Anyways... all that to say that a 69 VDOT puts my easy miles at 6:06-6:55 and marathon pace at 5:32. since 34s separates 5:32 and 6:06, I say that if it's 5:49 or below (within 17s...closer to marathon than easy) then it's "marathon pace" mileage. So 10 of my miles were 5:49 or faster today.

Who all uses Jack Daniels' training plans for their marathon training? I'm trying to write a plan for myself or pick one of his, or even just do what I did last time.

Saucony Kinvara 3 Miles: 15.00

Comments

From steve ash on Sat, Jan 16, 2016 at 12:36:23 from 67.2.211.42

Pretty solid run. Have you raced a half yet on a similar course? For me in the past that was always the best predictor. Daniels in my opinion is a solid training guide but you may need to make adjustments here and there depending on your physiology, (muscle fiber type etc..) Good luck. It definitely looks as if you have the engine for that kind of time if not faster..

From RustyTF2 on Sat, Jan 16, 2016 at 12:41:19 from 75.169.193.38

Thanks for the reply, Steve! Yeah I've done Utah Valley half in 1:08:58... which wouldn't be much faster than the sub 2:25... but I didn't train much for it. I think I have to train quite a bit harder to get a similar result in a marathon. I ran SGM last year and training was going so well that I was maybe a little overly ambitious, among other things going wrong... and ended up walking a lot of the last 5k and finishing in 2:28:32. I'm thinking I will run a similar half 5 weeks before the marathon this year to see where I'm at.

I see that Daniels' plan often has 2 solid workouts a week over 20 miles! That seems like a lot for twice a week. I can see a 15er and a 20+ but there are weeks with a 22 and 23!

From steve ash on Sat, Jan 16, 2016 at 12:49:11 from 67.2.211.42

Yeah, thats a lot.. I'm from the school of 15-20 miles once a week with 10 mile MP stretches toward the end. And then maybe a 10-15 miler in the middle of the week with alternate LT/MP efforts. But only after you have maxed out your aerobic buildup and LT perhaps.

From RustyTF2 on Sat, Jan 16, 2016 at 13:17:16 from 75.169.193.38

That sounds much more manageable :) By aerobic buildup do you mean mileage or are you referring to VO2 max work?

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