FREYGUY

Valen Times 10k

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFREYGUY's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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
180.406.200.000.00186.60
K Swiss K-ona Miles: 117.95YakTrak Miles: 16.00K-Ruuz1 Miles: 15.15K-Ruuz2 Miles: 6.75K Swiss Blades Miles: 38.00Saucony Guide7 Miles: 7.75
Weight: 157.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

6 am TM run.  12.25 miles in 100 minutes with a couple of 10 mph strides.

8:10 mpm ave

5 pm TM run.  raining and in the 40s outside.

6 miles in 51:32 or 8:35 mpm ave

K Swiss K-ona Miles: 18.25
Weight: 155.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

4 am run with Ryan.  30 degrees. 

8:24, 8:29, 8:43, 8:50, 9:00 (1:38)

5.20 in 45:07 or 8:42 mpm

K Swiss K-ona Miles: 5.20
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM run with Ryan.  Snow and Ice on the roads.  12 degrees.  very slow and cautious. 

9:56, 9:42, 9:45, 9:58, 10:23, (2:45)

 

YakTrak Miles: 5.25K Swiss K-ona Miles: 5.25
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

am warm up before strength training with Carol

K Swiss K-ona Miles: 1.00
Weight: 157.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

mid day run around mutton creek.55 and sunny.

K Swiss K-ona Miles: 4.35
Weight: 157.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.150.000.000.0015.15

Midday run from home to Trinity for a track work.

4.5 miles there in 40:20 or 8:56 mpm

4x1mile with 0.5 mile recovery. 6:17, 6:47, 7:50, 7:17

5.2 miles home in 48:58

 

K-Ruuz1 Miles: 15.15
Weight: 157.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

AM run by myself.  34 degrees.  legs are heavy after yesterdays run.

4.9 miles in 50:39 or 10:20 mpm

PM treadmill run.  4.5 miles first three miles with 5 lb dumbells and 25 pushups between miles 7mph pace.

K Swiss K-ona Miles: 9.40
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Run between work and Basketball.  36 degrees and sunny.  4.5 miles in 43:05 or 9:31 mpm

K Swiss K-ona Miles: 4.50
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Run between work and soccer at Tanger 21 degrees and very windy.  4 mile warm up then 4xhalf mile repeats

3:15, 3:30, 3:37 3:44

then cool down.

 

10 pm TM run after putting kids to bed.  4 miles with 25 push ups between each mile. 2 miles with 5 pound dumb bells.

K Swiss K-ona Miles: 11.00
Weight: 156.00
Add Comment
Race: Valen Times 10k (6.2 Miles) 00:40:52, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.056.200.000.0011.25

9:00 start.  It was breezy and 33 degrees with overcast skys.  my wife and I ran as a team and won the 10k division with a time of 97:28. 

For my part I just tucked in with a couple of guys to stay out of the wind as much as possible until they split off at the 5k mark.  I could see Joe Bell ahead of me until around the 4 mile mark.  The 4th mile was into the wind.  Once I got through that I just hammered down as much as I could. 

6:09, 6:27, 6:58, 7:11, 6:48, 6:26 (0:49)

40:52

 

I was happy with my results.  This is the heaviest I've been in some time.  I just can't seem to get the weight down.

K-Ruuz2 Miles: 6.75K Swiss K-ona Miles: 4.50
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Mid day run.  Sunny but only 13 degrees at the start; 20 by the end.  Slow run.  I was wrapped up in cold weather gear.  15.5 miles in 2:56:13 or 11:22 mpm along US 50 toward Brownstown.  I made it almost to Snyders Nursery from my house before turning around. 

9 pm TM run.  6.5 miles in 55:30 or 8:32 mpm

K Swiss Blades Miles: 22.00
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

pm treadmill run.

K Swiss Blades Miles: 4.00
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Am treadmill run. 7 miles. Negative 6 outside

Pm treadmill run 4 miles. Still cold out

K Swiss Blades Miles: 12.00
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

one mile warm up before training with Carol.  kids are out of school today.  air temp is -14 F.  Wind chill around -25

K Swiss K-ona Miles: 1.00
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM run in the snow.  27 degrees and snowing.  about 3 to 4 inches of fresh powder.  10.75 miles in 1:58:15. Not fast, but my calves feel it.

 

pm 2.75 miles on TM after a little cleaning and maintenance on the TM.

YakTrak Miles: 10.75K Swiss K-ona Miles: 13.50
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Cold with heavy snow cover outside.  AM tm run before church 10 miles in 1:28:30

K Swiss K-ona Miles: 10.00
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

4 AM tm run. Actual air temp outside -6.  8.5 miles at a 9mpm pace.

K Swiss K-ona Miles: 8.50
Weight: 157.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Home with a sick child.  Mid-day TM run 11.7 miles in 100 minutes or 8:33 mpm.  with a cool down.

K Swiss K-ona Miles: 12.00
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

5am tm run. It is very cold out with about 6 or 7 inches of snow on the ground. 7.75 miles in 65 minutes.

Mid day tm run 9.5 miles 80 Minutes

K Swiss K-ona Miles: 9.50Saucony Guide7 Miles: 7.75
Weight: 157.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
180.406.200.000.00186.60
K Swiss K-ona Miles: 117.95YakTrak Miles: 16.00K-Ruuz1 Miles: 15.15K-Ruuz2 Miles: 6.75K Swiss Blades Miles: 38.00Saucony Guide7 Miles: 7.75
Weight: 157.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):