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Gnawbone DANCES WITH DIRT - 10K

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

A bunch of Marathons -- PR - 2:48:53 (Fall 2014)

A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 36:30 Unaided // 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

Recent:

Carmel Marathon - 3:15:xx

Boston Marathon Completion - 3:35:xx

Series 8k - 30:23

Short-Term Running Goals:

Start Training for Fall Marathons: Mill Race and IMM 

5/4: Indy Half - 1:23 1:25

5/16: G. Canyon - R2R2R 

6/22: Series 5k - 17:xx

7/4: BG 10k - 36:xx

9/28: Mill Race Marathon - 2:49:xx

 

Long-Term Running Goals:

R2R2R in Grand Canyon, Wonderland Trail, JMT,

Marathon < 2:45

Half Marathon < 1:18

Top 10 in Bluegrass 10k

5k < 17

Personal:

400m/800m competitively in track in high school.  Took 15 years off. Started running again in 2010.  Married to my beautiful wife, Tiffany, with 2 little boys.  6' tall and fluctuate around 150lbs.  I'm a civil engineer working for the Indiana DOT in Seymour, IN.   I live in a slightly larger town about 20 miles north - Columbus, IN.  Originally from Lexington, KY.

 

Favorite Blogs:

Miles:This week: 17.90 Month: 264.20 Year: 1150.20
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Stationary Bike Lifetime Miles: 96.10
Grand Canyon Hiking Lifetime Miles: 71.20
IN State Park Hiking/Trail Running Lifetime Miles: 217.95
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
17 - Salomon Speedcross 3 - Black Lifetime Miles: 454.46
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 119.94
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 592.46
Hoka One Infinite Lifetime Miles: 891.17
Hoka Arahi Lifetime Miles: 1254.66
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 776.45
Red Peregrine 7a Lifetime Miles: 238.60
Red Peregrine 7b Lifetime Miles: 127.60
Hoka Clifton 5 Lifetime Miles: 896.07
Brooks Adrenaline - Navy Lifetime Miles: 1003.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.700.0012.750.7553.20
Brooks Ravenna 3 - Red Miles: 30.90Brooks Ravenna 3 - Blue Miles: 13.80Brooks Ghost 4 - Blue Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy 4mi. - 34:20 -- outside - its hhhhott! No not really - its about 85 and feels hotter right now, though.

Brooks Ravenna 3 - Red Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

PM run after work -- threatening to storm the whole time - my favorite time to run :)

easy 9 - 1:13:51, easy 2.5 w/ dog - 19:55

off work tomorrow!  

Brooks Ravenna 3 - Red Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.004.000.0013.80

AM Run:

6.9 mi. easy, w/ last 0.9 mi. tempo (6:06 pace) - 58:14,

3 PM Track workout:

1 mi. WU - 8:44,

800m - 2:34, 400m rec, 600m - 2:02, 200 m rec., 400m - 1:16, 1000m rec. - 6:00,

600m - 1:58, 200m rec., 400m - 1:15, 400m rec., 200m -0:37, 200m rec., 200m - 0:35, 1200m rec. - 9:01,

800m - 2:53, 800m CD - 4:56,  

I actually dug up some of the old high school track workouts that the coach had written on notebook paper for me :)

Enjoying doing the old school track build up workouts again (not quite as fast as they werein when I ran them in high school - uuhhh 13 yrs ago :)

13.8 mi. for the day

Brooks Ravenna 3 - Blue Miles: 6.90Brooks Ravenna 3 - Red Miles: 6.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

PM Run: part of Caring Parents 10k course

1.8 w/ dog-14:48,  5.1 - 39:43

Brooks Ravenna 3 - Blue Miles: 6.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.250.758.50

PM Track workout:

2 mi. WU w/ strides - 14:34,

800m time trial - 2:21 (lungs - ouch) - its been a while since I attempted anything like this and could tell with the sharp burning lung sensation :)  - really felt like I was maxed out after the first 400m in 67 - wow! that shouldn't feel that hard, right?  Oh well - I think I'll give this another shot after a considerable amount more of track workouts/shorter speed work.

1.25 mi. rec. - 11:26 - needed every bit of it :).

Was fairly pleased with the consistency of the 800m repeats after this test:

3x800m w/ 400m rec. (2:50, 2:50, 2:50), 2x200s (35, 32) w/ 200m rec.,

1 mi. CD,

2mi. slooow after dinner w/ dog

Brooks Ravenna 3 - Red Miles: 8.50
Weight: 0.00
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Race: Gnawbone DANCES WITH DIRT - 10K (6.5 Miles) 01:06:45, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.500.008.50

DANCES WITH DIRT - 10K - Trail Race

2x1mi. On grass WU - testing out the traction on the old Brooks Ghost 4 in the mud/grass

First trail race - What a race to pick!  This was extremely hard, but fun.  There were several "hill" climbs that were not possible to run up - walking pace had me gasping for air and my hamstrings almost locking up!  There was portion on a steep decline where I got going too fast and tumbled head over feet and crashed pretty hard on to some rocks - ouch!  After I shook that off, the course turned right around and went around some trees and climbed back up that hill on the other side of the trees. 

At some point in mile 5, I missed a turn and wound up adding about 0.25 miles to the distance.  The last 0.25-0.5 mi. was in the water of a creek - probably knee deep in about 3 spots - this helped to wash the blood off my knees :) 

Most of the run was through brush and wooded area that was definitely never anything resembling a beaten path.  My legs are shredded from all the briars and thorns that I ran through.

Other than the risk of injury, and total thrashing that your legs and back take climbing steep inclines, I would definitely recommend doing one of these type races for all us flatlanders out there.


Brooks Ghost 4 - Blue Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.700.0012.750.7553.20
Brooks Ravenna 3 - Red Miles: 30.90Brooks Ravenna 3 - Blue Miles: 13.80Brooks Ghost 4 - Blue Miles: 8.50
Weight: 0.00
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