FREYGUY

January 2014

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Location:

Nancy,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 11 and Amelia 9.  I have been running for about 16 years now.  

Favorite Blogs:

Miles:This week: 0.00 Month: 171.70 Year: 171.70
K-Ruuz4 Lifetime Miles: 398.70
Nike Zoom Streak LT3 (1) Lifetime Miles: 317.95
Nike Zoom Streak LT3 (2) Lifetime Miles: 276.95
Nike Zoom Streak LT3 (3) Lifetime Miles: 176.45
Nike Zoom Elite Lifetime Miles: 372.65
K-Ruuz5 Lifetime Miles: 97.51
Nike Vaper Fly (1) Lifetime Miles: 491.48
Nike Wildhorse Lifetime Miles: 95.15
Nike Pegasus Lifetime Miles: 219.65
Nike Vaper Fly 4% Lifetime Miles: 54.00
Nike Zoom Streak LT4 (1) Lifetime Miles: 76.60
Nike Zoom Streak LT4 (2) Lifetime Miles: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.116.209.500.00205.81
Weight: 146.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.003.100.006.00

mid-day run on the track.  very nice out.  2 mile warm up, then 5k for time (19:10) and then .9 mile cool down.

 

5k:  6:06, 6:07, 6:15, 0:43

Weight: 150.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Early am run in the snow/rain mix.  Very slow. I tried my yak tracks out for the first time.  They seem to work well.  8.75 miles in 1:24:42 or 9:40 average.

 

8:29, 9:04, 9:17, 9:24, 9:49, 10:00, 10:20, 10:35, 7:42 (0.75 miles)

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

AM run in the cold and snow.  4 degrees. 5.1 miles in 49:42

Weight: 145.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Mid day run around the hood.  27 degrees and sunny.  This is a heat wave compared to what we are expecting for the next week or so.  9:05, :12; :12, :32, :25, 10:04

Weight: 146.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.350.000.000.0015.35

AM run before church avoiding the snow and sub zero temps.  rain and 34 degrees.

7:59, 8:00, 8:15, 8:29, 8:32, 8:47, 8:54, 8:56, 8:59, 9:07, 9:17, 9:24, 9:30, 9:40, 9:52

Weight: 146.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

PM run on the treadmill.  This is the first time I have ever put cold weather gear on to run on a treadmill.  You see, our treadmill in on the breezeway.  Outside air temp was -6 degrees with a wind chill of -25 to -30.  Temps on the breezeway were probably around 20. 

3.25 miles in 26:58

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.256.200.000.008.45

mid-day run on the treadmill.  one of my favorite treadmill workouts. 2x5k w. 1mile warmup and 1mile recovery.

19:54, 19:50

Weight: 147.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

pm run around the hood.  slow and easy 6.3 in 58 minutes in my yaktracks

Weight: 147.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM run in the snow.  5 miles in 42:51 wearing yaktraks

Weight: 146.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM run outside around the neighborhood.  10.25 miles in 1:28:47 or 8:40 average pace

Weight: 146.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

pm run around the neighborhood.  4.8 miles in 37:38

 

7:58, :44, :47, :46, 6:21(for .8)

Weight: 148.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM run after church. 

8:23, :30, :30, :36, :36, :45, :59, :58, 9:04, 9:09, 9:02, 9:02

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM treadmill run. 

Weight: 148.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM run with Ryan. 

8:34, :20, :40, :44, 9:04, 9:08, 4:27 (for.5).  8:46 average pace for 56:54

Weight: 150.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

AM run by myself in the snow.  I did an out and back on county roads. wind was to my back on the way out. wind and snow in my face on the way back.  

8:22, :09, :15, :14, :16, :52, :51, 9:03, 8:46, 6:38 (for.75) 

Weight: 148.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.000.007.75

AM run in Anderson, SC.  I drove down to pick up a ski boat that we bought online. Much nicer here.  Shorts weather for running.  I did a 1.25 mile warm up, then 1 mile for time, then two sub 3 minute half miles. then cool down.

1 mile: 5:42

Half miles: 2:56, 3:07

Weight: 146.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

Back to reality. AM run with 3 or so inches of fresh snow. A sunny and calm 16 degrees.  YakTraks and cold weather gear back on.

 

8:57, 8:48, 9:06, 9:18, 7:32(for.8)

Weight: 144.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.650.000.000.0016.65

AM run before church.  a very slow 16.65 snow covered mile run.  2 hours and 48 minutes for an average 10:08 mpm

Weight: 145.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

PM run around the neighborhood.  Light effort.

 

8:51, 8:39, 8:43, 2:16

Weight: 146.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:30 am run in blizzard like conditions.  16 degrees with a 17 mph sustained wind and snow. 

8:24, 7:58, 8:13, 8:53, 8:28, 8:49, 8:58, 9:08

Weight: 145.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

PM run around the neighborhood. 14 degrees. I put on ski gear and yakTraks.

9:25, 8:46, 9:49, 10:16, 10:21, 10:39, 4:25

Weight: 147.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM run around neighborhood.  7 degrees with WC of -5.  8 very slow miles 1:21:36 or 10:12 average pace

Weight: 143.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.000.005.15

PM run around the highschool.  19 degrees and a 22 mph wind making WC of 2 degrees.  again very slow at 51:57 or 10:07 averge pace.

Weight: 145.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.810.000.000.004.81

AM run after the snow stopped.  about 2 inches of fresh snow.  46:38 or 9:42 average pace.  A little warmer today at 25 degrees and sunny.

Weight: 143.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.004.400.007.15

AM run after church.  much warmer  at 27 degrees and overcast.  Still very windy though.  I traded in the winter coat, ski pants, and yaktraks for shorts a t-shirt and track shoes.  I ran at the highschool parking lot. 8X880 repeats with standing rest bringing HR below 100bpm.

3:05, 3:23, 3:25, 3:21, 3:28, 3:28, 3:41, 3:47

 

Weight: 146.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM run by myself.  13 degrees but felt very cold with 30 mph winds. 

7:51, 8:02, 8:10, 8:21, 8:55

Weight: 146.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

9:30 pm start. 18 degrees.  I missed my run yesterday, so I tried to make up some of those miles today.  8 mpm

7:57, 7:55, 8:14, 7:44, 7:51, 7:58, 7:59, 8:05, 8:03, 8:34, 9:25, 2:22 (for 0.25)

1:32:16 or 8:12 mpm average

Weight: 146.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM run in the neighborhood. Easy 9 minute pace.

8:25, :37, :55, 9:09, 9:15, 9:31, 9:15. for 1:03:09

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.116.209.500.00205.81
Weight: 146.50
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