RustyTF2

Week starting Jan 10, 2016

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
33.59	14.00	0.00	0.00	47.59

Nike Pegasus 31 Miles: 24.09	Saucony Kinvara 3 Miles: 23.50

Mon, Jan 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.09	1.00	0.00	0.00	15.09

15.09m@6:24 mostly in Lindon neighborhoods, along Utah lake, and on the Lindon Heritage trail.

Nike Pegasus 31 Miles: 15.09

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Tue, Jan 12, 2016

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

I'm a lazy sack of bones... couldn't pull myself out of bed :(

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Wed, Jan 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5m@6:34 w/ 8x100m strides in middle.

Saucony Kinvara 3 Miles: 8.50

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Thu, Jan 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	3.00	0.00	0.00	9.00

9m progression @ 6:11 (6:40, 6:38, 6:35, 6:26, 6:12, 5:59, 5:48, 5:45, 5:36)

Nike Pegasus 31 Miles: 9.00

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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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
33.59	14.00	0.00	0.00	47.59

Nike Pegasus 31 Miles: 24.09	Saucony Kinvara 3 Miles: 23.50

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