FREYGUY

January 2017

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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
209.1517.758.000.00234.90
Brook Adrenaline(4) Miles: 11.25Sketcher Meb Speedster Miles: 50.252017Barefoot Miles: 1.00Brooks Adrenaline (6) Miles: 51.50K-Ruuz2 Miles: 29.05K-Ruuz1 Miles: 43.00Brook Adrenaline (5) Miles: 48.85
Weight: 158.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

8am annual new years day trail run with the group.  I little muddy after night time rain.  

10:24, 9:59, 10:22, 10:10, 10:20, 12:21 (1:08)

1:04:46 for 6.10 or 10:35 mpm

Brook Adrenaline(4) Miles: 6.10
Weight: 160.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5am run with Shawn from Saline to 27 along 80.  53 degrees.

8:46, 8:41, 8:39, 8:59, 9:13, 8:43

8:50 mpm

4pm run with Gordon around Slate Branch.

8:46, 8:26, 8:45, 8:41, 8:55

Sketcher Meb Speedster Miles: 11.00
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.750.000.008.75

4:30 am track work with Dave and Jason.  54 degrees 5x1000m 

4:15, 4:09, 4:01, 3:59, 3:57

Sketcher Meb Speedster Miles: 7.752017Barefoot Miles: 1.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

5am run with Jason, Tony and George.  37 degrees and very windy.  Legs are feeling yesterday's track workout.

8:23, 8:24, 8:26, 8:26, 7:53, 8:30, (1:04)

8:22 mpm average

Sketcher Meb Speedster Miles: 6.25
Weight: 159.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.757.000.000.0020.75

10:30 am run after church.  Only 13 degrees.  I haven't ran for a few days.  I just want to knock the dust off.

8:49, 8:50, 9:00, 9:05, 9:17, 9:44 (8:15)

6.75 miles in 1:02:42 or 9:18 mpm

3pm run with dave and john from Beacon Hill to the Parkway

9:05, 8:35, 8:49, 8:34, 8:36, 8:41, 7:56, 7:40, 7:36, 7:41, 8:04, 8:02, 7:49

1:55:54 for 14 miles or 8:17 mpm

Sketcher Meb Speedster Miles: 6.75Brooks Adrenaline (6) Miles: 14.00
Weight: 159.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

5:30 am run with Heidi.  19 degrees run around the neighborhood

9:51, 9:39, 9:43

 

5:30 pm run in PC Park. Lots of hills, some trails.  5.15 miles in 57:20.  Not real fast, but legs are a hurtin.  

Brook Adrenaline(4) Miles: 5.15Sketcher Meb Speedster Miles: 3.00
Weight: 159.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.003.000.0011.25

PC track work at 4:30 am with Gordon, Dave and George. 42 degrees and NOT raining for once.

12x400m

95(sec), 95, 93, 93, 96, 90, 95, 91, 92, 92, 93, 85

K-Ruuz2 Miles: 11.25
Weight: 158.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

6pm  run in Columbus Indiana on the people trails.  55 degrees.

12.4 miles in 1:57:55 or 9:31 mpm

K-Ruuz2 Miles: 12.40
Weight: 158.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

A very slow 5.4 miles in Seymour between normal work hours and Plan Commission meeting at 7pm.  10:10 mpm average.  Legs are feeling the effects of ramping up mileage.

 

 

K-Ruuz2 Miles: 5.40
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.000.0011.00

5am run with Dave at the track for a 1 mile time trial.  then 6 mile fartle run with the group. 41 degrees.

5:56 for the mile.

9:11, 8:06, 7:52, 7:45, 8:19, 8:31 for the fartlek group run.

K-Ruuz1 Miles: 11.00
Weight: 158.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

5am long run with the Group.  43 degrees.  3 miles out trhough ferguson and back to pick up Craig. Then up 1247 and back to town on 27.

9:16, 8:38, 8:50, 8:45, 9:00, 8:54, 9:05 9:14, 8:57, 9:03, 9:10, 8:28, 8:47, 8:49, 9:14, 8:52

16 miles in 2:23:17 or 8:57 mpm

Brook Adrenaline (5) Miles: 16.00
Weight: 158.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am run with Shawn in our neighborhood. 45 degrees.

9:02, 9:04, :07, :12, :25, :10, :28, :12, :22, :39

10 miles in 1:33:01 or 9:17 mpm

Sketcher Meb Speedster Miles: 10.00
Weight: 158.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles by my self in my neighborhood.  Belly bug kept very close to the house.

Sketcher Meb Speedster Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

5am run with the group.  a very nice 55 degrees out.

8:49, 8:11, 8:19, 8:20, 8:09, 7:43, 8:11 8:02, (2:15

8.25 miles in 1:08:03 or 8:13 mpm

Brooks Adrenaline (6) Miles: 8.25
Weight: 159.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.500.000.000.0022.50

Brooks Adrenaline (6) Miles: 22.50
Weight: 159.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

pm run on my way home from Seymour in Louisville.  Nice outside.  48 degrees

7:55, 7:57, 8:05, 8:38, 9:12, 9:14 9:44, 10:04, 11:04 (2:30)

9.25 miles in 1:24:28 or 9:08 mpm

Brook Adrenaline (5) Miles: 9.25
Weight: 159.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30 am run with George, Dave and Tony through the Black Hole.  38 degrees and clear.

8:34, :18, :34, :23, :19, :24, :20, 7:51, 7:21 8:19 

10 miles in 1:22:42 or 8:15 mpm

K-Ruuz1 Miles: 10.00
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

6pm run in Louisville.  35 degrees.

8:06, 8:52, 9:15

3.6 miles in 32:37 or 9:01 mpm

Brook Adrenaline (5) Miles: 3.60
Weight: 157.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

5am run by myself in our neighborhood and down to the marina.  35 degrees.  

8:50, 9:01, 11:55, 10:07, 9:43, 10:32 (8:15)

6.75 mles in 1:08:24 or 10:08 mpm

Brooks Adrenaline (6) Miles: 6.75
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

6am run with Shawn.  27 degrees Trip up SR 27 and back.

 

8:54, 9:01, 9:01, 9:05, 9:07, 8:56, 9:00, 9:11, 9:16, 9:10, 9:15, 9:06, 9:21, 9:16, 9:22 9:45

16 miles in 2:27:06 or 9:11 mpm

Brook Adrenaline (5) Miles: 16.00
Weight: 158.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

5am run with Tony, David, and George.  34 degrees and trying to snow.  We ran the bypass.

8:40, 8:30, 8:36, 8:35, 8:45, 8:47, 9:00, 8:27, 7:45, 7:45, 7:40, 7:28, 7:42, 7:36, 7:13 8:03

16 miles in 2:10:55 or 8:11 mpm

K-Ruuz1 Miles: 16.00
Weight: 158.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5am easy run in the neighborhood.  27 degrees 

10:22 mpm ave pace

Brook Adrenaline (5) Miles: 4.00
Weight: 157.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

5am run with David and Jason.  49 degrees but windy.  4x1mile was the plan.

 

6:27, 6:40, 6:31, 6:47

K-Ruuz1 Miles: 6.00
Weight: 159.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
209.1517.758.000.00234.90
Brook Adrenaline(4) Miles: 11.25Sketcher Meb Speedster Miles: 50.252017Barefoot Miles: 1.00Brooks Adrenaline (6) Miles: 51.50K-Ruuz2 Miles: 29.05K-Ruuz1 Miles: 43.00Brook Adrenaline (5) Miles: 48.85
Weight: 158.64
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