FREYGUY

January 2013

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Location:

Somerset,KY,USA

Member Since:

Jan 01, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017 IMM: 4:05:43

2017 Covenant Health Marathon 3:33:12

2016 Hatfield and McCoy Marathon: 4:01:12

2016 Indy Monumental Marathon 3:39:55

2015 Indy Monumental Marathon 3:13:33

2015 Chicago Marathon 3:48:36

2015 Boston Marathon 3:23:40

2014 Carmel Marathon 3:08:41

2014 Yuenling Shamrock Marathon 3:07:53

2013 Marquette Marathon: 3:11:53

2013 Rock N Sole Half Marathon: 1:26:52

2013 500 Festival Half Marathon 1:28:36

2012 Carmel Marathon 3:16:45

2011 Carmel Marathon 3:24:55

2011 500 Festival Half Marathon 1:30:20

2011 Presque Isle Marathon 3:30

2011 Prairie Fire Marathon 3:41:16

2010 Morse MiniMarathon 1:32:36

2006 Derby Festival Marathon 3:56:35

Short-Term Running Goals:

Boston Qualifier (again)

Sub 3 hour Marathon

Boston Qualifier

Long-Term Running Goals:

Staying Healthy and injury free

Personal:

Married to Heidi with two lovely children; Oliver 9 and Amelia 7.  I have been running for about 14 years now.  

Favorite Blogs:

Miles:This week: 5.50 Month: 11.70 Year: 1569.60
K-Ruuz3 Lifetime Miles: 363.75
K-Ruuz4 Lifetime Miles: 237.10
2017Barefoot Lifetime Miles: 5.50
2017 Cycling Lifetime Miles: 56.20
Nike Zoom Streak LT2 Lifetime Miles: 203.15
Sketchers Meb (2) Lifetime Miles: 110.05
Nike Zoom Streak LT2 (2) Lifetime Miles: 198.85
Nike Zoom Streak LT2 (3) Lifetime Miles: 106.75
Nike Zoom Streak LT3 (1) Lifetime Miles: 43.95
Nike Zoom Streak LT3 (2) Lifetime Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
161.257.503.750.00172.50
Weight: 158.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

am run with ryan.  7.50 without watch.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

one mile warmup, two at marathon effort, then 4 to build mileage at about 70% effort

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 easy miles outside around the highschool.  only 8 degrees.

Weight: 168.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

 (12) .75 mile laps around highschool in the pm. 1:24:36.

Weight: 168.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am run:

trying to hold 8:30 pace as long as possible.  however, legs are tired.

8:21, 8:26, 8:41, 10:23, 10:24, 10:57, 12:25

Weight: 168.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.000.000.007.25

am 5.25 mile run: 8:19, 8:35,8:52, 9:12, 9:29, 2:21

lunch 2 mile run: 7:36, 8:08

Weight: 168.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.000.000.003.50

am run with Ryan Holle.  1 mile warmup 8:55 followed by 1 mile for time 7:10.  9:25 for the last mile

Weight: 167.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM run holding 9 minute pace.

8:55, 8:55, 8:54, 8:56, 9:04, 9:02, 9:48, 10:47, 11:10

Weight: 166.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

pm run:

9:06, 9:17, 9:23, 11:13, 11:01, 8:41(for 3/4 mile)

Weight: 167.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

am run with Ryan Holle:

8:27, 8:27, 8:52, 9:31, 8:18 (for 3/4 mile)

Weight: 1.68
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Run outside in St. Meindrad Indiana by myself. 38 degrees and pouring rain. I ran a 1.2 mile loop with a pretty good hill in it elevation 409 to 607. 

8:59, 10:36, 10:21, 10:48, 10:44, 10:25, 11:09, 11:10

Weight: 167.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

mid day run 25 degrees.  concentrating on holding 9mpm

8:58, 9:02, 8:59, 8:56, 8:56, 8:59, 8:58, 9:08, 9:05, 10:10

Weight: 165.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am run with Ryan Holle.  25 degrees an breezy

8:29, 8:46, 8:54, 9:01, 4:41 (0.5mile)

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

am run with ryan. 8:49, 8:20, 9:00, 4:13 (0.5 mile)

Weight: 165.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

am run with ryan

8:17, 8:44, 9:08, 9:02, 9:11, 9:38, 10:08, 10:23, 5:20 (.5 mile)

Weight: 165.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

am run with ryan.  8:37, 8:57, 9:06, 9:31, 10:42, 8:24 (0.75mile)

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

am run by myself.  Nice sunny day.  8:50, 9:04, 9:19, 9:40, 7:13(0.75)

Weight: 166.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

am run by myself 8 degrees F with a windchill of -15:

 

9:07, 10:00, 10:32, 10:59, 11:12, 11:36, 3:18 (0.25)

 

It is a little challanging to run in ski gear.

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM run with ryan:

 

8:28, 8:31, 9:12, 9:09, 9:59, 8:07 (0.75)

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

am run with ryan

 

8:47, 8:46, 8:53, 4:07 (0.5)

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.750.0011.25

Great group workout this afternoon at the Northside track in Columbus: 4 runners in attendance: Joe, Micheal, Matt, and I running, and Jeff, the local race organizer and friend, brought out his big finish line clock and set it up on a table at the lap mark and timed us - thanks, Jeff! :) WU - jogging and some pickups 1 mi. time trial - 6:16 jogging to recover from the mile and then jogged the 800m time trial that was planned - 800m - 2:51, some jogging at recovery pace after that 400m time trial - 79 seconds - - full recovery, 4x800m w/ 0.25 mi. rec. (3:27, 3:29, 3:36, 3:47) slow jogging CD

 

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

mid-day run by myself after speed work yesterday.  Legs are a little tender still.

8:43, 8:40, 8:44, 8:56, 10:03, 9:56, 10:01, 1:42 (0.25) 1:06:49 overall

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

am run with ryan.  weather is a bit warmer today.  43 and drizzle.

 

8:27, 8:33, 8:48, 9:06, 9:50, 10:59, 10:54, 2:44 (0.25) 1:09:24 overall

 

 

Weight: 166.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.500.000.0016.50

am run with ryan at 4:20am.  10 miles

8:35, 8:53, 9:00, 9:10, 10:12, 9:52, 10:27, 10:33, 1:53, 10:40. 1:38:21 overall

 

pm run 6.5 miles by myself. amazing 67 degrees at 10:30pm. very windy though.  I wanted to get my run in for wednesday because of the wild storm front rolling through in the am.

7:46, 8:50, 9:27, 9:38, 10:06, 11:13, 5:09 (0.5 miles)

Weight: 165.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am run by myself.  Winter is back 28 degrees at start. I did a few laps around cemetary.  Legs are tired from increased mileage.  I just let them go at a comfortable pace to recover.

 

10:01, 10:02, 10:25, 10:46, 5:35 (0.5)

Weight: 162.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
161.257.503.750.00172.50
Weight: 158.99
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