FREYGUY

February 2012

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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
187.1524.204.000.00215.35
Weight: 153.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

59 degrees and beautiful outside.  Amazing for the first day of Feb in Indiana.  I decided to run an easy 3.5 (8:45 pace) outside for my lunch break.  I can handle winter much better if days are going to be like this.

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

temps in the 50s; no wind and the sun was out. Today was supposed to be an easy paced day, but it was so darned nice outside that I couldn't resist stretching it a bit.  First mile felt pretty good up to the cemetary, a bit uphill 7:08, Second mile around cemetary and out, 7:01, now toward the high school slight downhill 6:58 for the third mile.  6:54 for four and 7:04 for the fifth. 

 

Ok, enough fun for today, time to slow it down and leave some in the legs for the long run on saturday.  7:41; 8:50 and 9:02 to end the day

 

8 miles in just over 60 minutes.

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles outside after work. 25:56

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.500.000.000.0023.50

am miles in the rain; temp. in the 40's. It was one of those rains that is set in for the day.  I figured this would be good training for an April marathon.  I started at 6:45, still dark and steady rain.

miles 1-4: cemetary loop:

7:40, 7:45, 7:48, 7:30.  It was pretty dark. I couldn't see the puddles, so I ran through them.  I don't think it mattered a whole lot.  I was soaked by mile two anyway.  I had strapped on my K Swiss K-Ruuz (my favorite in the whole wide world) thinking that they would handle the wet condition the best.  I stopped back by my house for a drink of g2.

 

miles 5-9: part of the Seymour Mini Marathon course

7:49, 7:49, 7:51, 7:54, 7:51.  It was starting to become daylight by now, so I wanted to get out of town and hit the county roads.  wind out of the north, north east; 10 mph or so if I had to guess.  Most of these miles were into it.  The rain was bothering me a little as it was hitting the right side of my fast and ear.  Hands were cold all morning. 

 

miles 10-14 still on mini course

7:54, 7:35, 7:52, 7:56, 7:57. I'm with the wind now, so it helped me warm up a bit, plus I was able reduce the effort just a tad.. It felt nice to hit a downhill at 11 and glide for a while.  1:41:58 at 13.1.  Forteen miles put me back at home.  I was able to grab a little more g2.

 

miles 15-19  back for another piece of the mini course

7:56, 7:57, 8:24, 8:54, 9:01.  I notice the wind has settled a little and now out of the east.  This helps a little, but I'm fading a little now.  The level of effort is up.  I'm able to keep sub8 through 16 miles.  I turn around at 19 miles and the rain is finally just a sprinkle.  Thoughts about how my feet are going to look after running in wet shoes and socks enter my mind now.  Not much I can do about it now.  I have to make it home and this kind of comes with the territory.

miles 20-23.5 headed home :)

9:21, 9:20, 9:25, 9:13, 4:57(1/2 mile).Wind to my back instead of in my face.  This helps a ton mentally.  I pass the 20 mile mark at 2:40:51.  This isn't bad for me on a training run.  I'm happy with that.  These miles, for me, are great mental prep. for the end of the marathon.  I'm out in the middle of the county, by myself, with noc crowd support, no music, no sag stops.  These miles seem long, but very gratifying when completed. 3:13:44 for 23.5

 

I escape with only minor injury to the back of both feet where the shoes had rubbed wrong.  Nothing a couple of band-Aids can't handle.  Now on with the rest of my day.   

Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

run outside at Clark State Forest while family is on bikeride.  Easy recovery run at 9 min pace.  My feet are a little tender after 23.5 in the rain yesterday.  Nothing major though

Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

39 degrees run outside after work 7:10, 7:20, 7:29, 7:22, 7:36, 8:06, 8:28, 8:40, 9:04, 9:18.   1:20:34 overall.

Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

tm miles in pm 7 in an hour

Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

tm miles after dinner

Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.208.200.000.0016.40

tm miles in am.  16 degrees outside and roads are covered in ice.  i believe the 10k in town was cancelled.

 

4 miles warmup 36 minutes (ish)

6.2 miles 41:16

4 mile recovery 36:30

2 miles 14 minutes

.2 mile cooldown with a long walk.

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

tm miles after childrens bedtime.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

tm miles in pm

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

tm miles after dinner

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

tm miles in am. Easy pace. 7 mph

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.208.004.000.0020.20

tm miles in am 3 warm up at 7 mph.  8 at marathon pace 55:16.  1 cool down.

 

run outside on Purdue university campus in PM.  35 degrees and breezy.  I must be getting old.  I'm wearing cold weather gear, hat and gloves.  Most of the college students that were running were in T's and shorts. BRRR. 

1 mile warmup (8:33). Four miles at 10k pace 7:21, 6:55, 6:29, 6:49.  3.2 miles with my wife for cooldown 10ish pace.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

pm miles outside.  1:33:46

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

pm miles outside.  It is sooo nice for February outside.  1:26:15

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

run outside today.  Again, very nice weather.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

am run outside.  it was a bit windy today.  Just an easy 6.25 around cemetary.

Weight: 152.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

tm miles 7 miles in an hour

Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

am  tm miles 3 at 7mph; 3 at 9mph; 2 cool down

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy outside miles

Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy outside miles.  another nice day 70 degrees and sunny, but very windy

Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
187.1524.204.000.00215.35
Weight: 153.78
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