RustyTF2

Week starting Dec 28, 2014

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.00	3.00	0.00	0.00	50.00

Mizuno Wave Rider 17 Miles: 36.00	Altra Instinct 2.0 Miles: 4.00	Nike Zoom Vomero 8 Miles: 6.00	Nike Zoom Streak LT Miles: 4.00

Mon, Dec 29, 2014

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

10 w/ little brother Dallin @6:45. Ran by Ross Park, out by the Riverside golf course, etc. in Pocatello. Very snowy still.

Mizuno Wave Rider 17 Miles: 10.00

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Tue, Dec 30, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

2 miles up city creek and back with Pocatello Running Company owner Brian Flansburg. 0 degrees out and the trail was snow packed and a little slick in some parts. Easy and enjoyable run with good company.

Altra Instinct 2.0 Miles: 4.00

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Wed, Dec 31, 2014

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

10 miles on the treadmill at Gold's. Last day in Pocatello. Ran next to my dad and brother. 6:32 pace.

Mizuno Wave Rider 17 Miles: 10.00

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Thu, Jan 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	3.00	0.00	0.00	10.00

2.5m warmup. 6x800m at BYU indoor track w/ bro and team. (kind of... I was at the back). Team did 8x800 but I sat one in the middle out and skipped the last one. First workout since my Turkey Trott! all were 2:15-2:17, averaging 2:16. 2:30 rest w/ jogging between each, except 7:30 rest after the 3rd. 4m cool down. 10 total. HAPPY NEW YEARS!

Nike Zoom Vomero 8 Miles: 6.00	Nike Zoom Streak LT Miles: 4.00

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Fri, Jan 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

At home watching my baby boy all day today while Jill is at work. So I did some core strengthening exercises for about 15 minutes. I saw these posted on Facebook yesterday and decided I'd give them a try. I added some side planks as well. And had to modify many of the exercises because I don't have an exercise ball (yet). Also added side-lying hip abductor exercises.

http://m.runnersworld.com/workouts/10-essential-strength-exercises-for-runners?page=single

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Sat, Jan 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

16 miles @6:35 pace on Murdock Canal Trail in Orem/Lindon/Pleasant Grove. Ran with brother and other BYU runners and alums. Trail was mostly clear with some icy spots.

This was my first time running over 15 miles since August of 2007! I always stopped at 15 in college for fear of injury, although my pace was often much faster than today. I'm pumped about this! Maybe I will start going even longer on my weekend runs... I've never done a 2 hour run... maybe i could do 18@6:40 sometime in the near future for 2 hours. That would be fun!

Mizuno Wave Rider 17 Miles: 16.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.00	3.00	0.00	0.00	50.00

Mizuno Wave Rider 17 Miles: 36.00	Altra Instinct 2.0 Miles: 4.00	Nike Zoom Vomero 8 Miles: 6.00	Nike Zoom Streak LT Miles: 4.00

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