FREYGUY

January 2015

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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: 32.35 Year: 1956.43
K-Ruuz3 Lifetime Miles: 630.85
K-Ruuz4 Lifetime Miles: 378.70
Sketchers Meb (2) Lifetime Miles: 608.00
Nike Zoom Streak LT3 (1) Lifetime Miles: 309.95
Nike Zoom Streak LT3 (2) Lifetime Miles: 268.95
Nike Zoom Streak LT3 (3) Lifetime Miles: 160.05
Nike Zoom Elite Lifetime Miles: 372.65
K-Ruuz5 Lifetime Miles: 85.51
Nike Vaper Fly (1) Lifetime Miles: 491.48
Air Jordan (1) Lifetime Miles: 28.65
Air Jordan (2) Lifetime Miles: 29.20
Air Jordan 88 (1) Lifetime Miles: 78.30
Nike Wildhorse Lifetime Miles: 82.85
Nike Pegasus Lifetime Miles: 100.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.820.001.950.00192.77
K-Ruuz1 Miles: 22.70K Swiss K-ona Miles: 141.60K Swiss Blades Miles: 23.70K-Ruuz2 Miles: 4.75
Weight: 155.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

In bed all day fighting a flu like virus.  101.4 temp

Weight: 155.90
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

Well; I cancelled my 5 am training session.  I was able to run the kids to daycare and go to work.  After work, I picked up the kids, went home and made dinner.  That is all i could mustur today.

 

 

Weight: 155.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

AM run in the rain 37 degrees. 

9:11, 9:18, 9:15, 9:26, 9:42, 9:43, 9:54, 9:18, 9:49, 9:21

10:15 in 1:36:19 or 9:29 mpm

K-Ruuz1 Miles: 10.15
Weight: 155.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Mid day run by myself.  39 degrees and windy.  LSD (kind of long, ok not really long at all, just slow)

9:44, 9:33, 9:48, 9:56, 9:41, 10:14, 10:23, 11:06, (9:21) or 1:29:48 for 8.8 10:11 mpm

K Swiss K-ona Miles: 8.80
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

4 am run with Ryan Holle at the high school.  14 degrees with a 14 mph breeze.  We did our normal route.  My legs are worn from my saturday and sunday runs.  It is amazing to me how quickly one gets out of shape if you are not putting in the long mileage.

Anyhow, today:  9:10, 8:36, 8:54, 9:15, 9:21 (2:05)

5.2 miles in 47.23 or 9:05 mpm average

K Swiss K-ona Miles: 5.20
Weight: 151.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.001.950.006.75

5am TM run while Heidi meets with her personal trainer.

3.25 mile warmup at 8:43 mpm

3x(0.25 90secSR 0.20 90secSR 0.20) at 10mph and 1% incline

1.55 mile cool down

K Swiss K-ona Miles: 6.75
Weight: 154.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3:40 am TM run before going to Carols for strength training.

K Swiss K-ona Miles: 3.50
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM run in Shelbyville.  light snow coverage on trails.  21 degrees with a 10 mph sustained wind.

Very slow due to snow pants and snow coverage.

9:13, 9:57, 9:48, 10:29, 11:07, 11:11, 11:33 (2:37)

10:29 mpm

K Swiss K-ona Miles: 7.25
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

7 pm run in the rain 33 degrees.  A few slick spots. 

8:32, 8:42, 8:48, 8:57, 8:51, 9:07, 9:19, 9:17, 9:53, 10:11, 11:10 (3:30)

1:46:22 for 11.3 or 9:24 mpm

K Swiss K-ona Miles: 11.30
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM TM miles due to icy road conditions.  3 miles at 8:34 mpm

K Swiss Blades Miles: 3.00
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

4:30 am run around mutton creek.  19 degrees and a bit breezy.  i am just trying to build mileage right now.  Less worried about pace.  Legs wear down before mileage is done most days.

9:00, 8:46, 8:47, 9:19, 9:17, 9:54, 10:20, 10:07, 10:13 (3:38)

K Swiss Blades Miles: 9.35
Weight: 155.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

AM run. 23 degrees .  I dropped my truck off at the transmission shop and ran home.  This end up being one of those mornings that nature was calling with no place to take care of it.  Chances of making it home or messing my pants were a good 50/50 Vegas odd.  Luckily I made it home in time.  However, Heidi had to leave for work at 5:20 since we were sharing a vehicle.  I friend picked her up.  Run will have to wait until tonight.

PM run after work, 34 degrees.  6.15 miles back to pick up truck.

8:28, 8:36, 8:45, 9:12, 8:13, 8:08, (1:03) or 8:32 mpm

K-Ruuz1 Miles: 6.15K Swiss K-ona Miles: 4.50
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

AM run to trainers gym.  strength training plus VO2Max test.  47.7 with goal of 51+ by April.

17.7% body fat

 

K-Ruuz1 Miles: 1.50
Weight: 155.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

Mid-day run from home to High School and back.  50 degrees with a 16 mph wind.  Nice day.

8:58, 8:42, 8:51, 9:06, 9:04, 9:13, 9:07, 9:15, 9:10, 9:35, (4:10)

9:16 mpm average.

K Swiss K-ona Miles: 13.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.600.000.000.0017.60

AM run before church.  overnight rain left roads icy and slick.  Therefore, slow and cautious run.

4.9 miles in 48:44 or a 9:57 mpm ave.

mid-day run:  sunny and in the 40s.  12.7 miles in 1:56:14 or a 9:09 mpm pace.  Legs are definitely feeling the added mileage.

K-Ruuz1 Miles: 4.90K Swiss K-ona Miles: 12.70
Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM run with Ryan.  28 degrees. 

8:34, 8:38, 8:49, 9:09, 9:36

8:58 mpm pace

K Swiss K-ona Miles: 5.00
Weight: 154.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

4 AM run with Ryan.  My body is worn out from the additional mileage.  I am scheduled for a 22 mile long run this weekend.  Today was supposed to be intervals.  Mentally not ready for that today.  34 degrees

4.1 miles in 37:32 or 9:09 mpm

K Swiss K-ona Miles: 4.10
Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM run with Ryan around the high school.  4.25 miles in 46:38 or 8:49 mpm

 

lunch run by myself.  4.75 miles in 36:30 or 7:41 mpm

6:59, 6:57, 7:43, 8:12, (6:38)

K-Ruuz2 Miles: 4.75K Swiss K-ona Miles: 4.25
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM strength training with Carol.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.450.000.000.0014.45

AM run by myself at Mutton Creek. 23 degrees. slow and cold.

9.66 miles in 1:38:54 or 10:10 mpm

10 pm run 4.8 miles very slow. Trying to get the weekly mileage back up

K Swiss K-ona Miles: 14.45
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.000.000.0011.35

Mid day run around Mutton Creek.  37 degrees and rain for the entire run.  I was concerned that my legs would be heavy from yesterdays run.  They actually felt pretty good.

8:32, :37, :38, :46, :40, :48, :54, 9:37, 9:00, 9:55, 10:06 (4:32)

1:44:00 for 11.35 or 9:10 mpm

K Swiss Blades Miles: 11.35
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

9 PM run on my own.  30 degrees.  Slow and stready just getting mileage

K Swiss K-ona Miles: 4.80
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

am run with Ryan 18 degrees.

8:37, 8:40, 8:59, 9:01 8:36 (1:42)

5.2 in 45:37 or 8:47 mpm

K Swiss K-ona Miles: 5.20
Weight: 156.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

mid-day run overcast and 37 degrees. 

9:04, 9:06, 9:17, 8:53, 9:01, 9:26, 8:59, 9:23, 9:24, 10:03, 9:29, 9:22, 9:44 9:25 (0:29)

14:05 in 2:11:12 or 9:20 mpm

K Swiss K-ona Miles: 14.05
Weight: 157.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.000.000.003.65

AM run before strength training with Carol

K Swiss K-ona Miles: 3.65
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.000.0012.65

mid day run. 35 degrees and really nice.

8:41, 8:52, 8:58, 8:35, 8:57, 9:05, 8:53, 9:29, 9:26, 9:40, 9:35, 9:41 (6:45)

9:13 mpm ave

K Swiss K-ona Miles: 12.65
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.820.001.950.00192.77
K-Ruuz1 Miles: 22.70K Swiss K-ona Miles: 141.60K Swiss Blades Miles: 23.70K-Ruuz2 Miles: 4.75
Weight: 155.40
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