FREYGUY

3 Miler (500 Festival Mini Marathon training series)

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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: 10.00 Month: 65.50 Year: 1202.35
K-Ruuz3 Lifetime Miles: 474.80
K-Ruuz4 Lifetime Miles: 317.60
Sketchers Meb (2) Lifetime Miles: 381.60
Nike Zoom Streak LT3 (1) Lifetime Miles: 167.05
Nike Zoom Streak LT3 (2) Lifetime Miles: 49.90
Nike Zoom Streak LT3 (3) Lifetime Miles: 30.00
Nike Zoom Elite Lifetime Miles: 124.40
K-Ruuz5 Lifetime Miles: 13.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
227.103.003.000.00233.10
Sketchers Meb (2) Miles: 96.55K-Ruuz3 Miles: 51.30Nike Zoom Streak LT3 (1) Miles: 20.00Nike Zoom Streak LT2 (2) Miles: 16.05K-Ruuz4 Miles: 22.50Nike Zoom Streak LT3 (2) Miles: 16.10
Weight: 159.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

7am trail run on the Seymour XC track.  4.5 miles at 10:15 mpm

5pm run around the Seymour Highschool. 6.10 miles

 

Weight: 159.90
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am run with dave on 27 from the shell station. 18 degrees. 9 miles at 8:42 mpm

Sketchers Meb (2) Miles: 9.00
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

5am run with Cory and David on the trail near Whitley City.  18 degrees.  1,200 feet of elevation gain. 12:15 mpm. 15.1 miles in 3:04:55

K-Ruuz3 Miles: 15.10
Weight: 161.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

5:30 pm run in our neighborhood with Heidi.  39 degrees.  Speed play for me in between running at Heidi's pace.  8:33 mpm average. 

Sketchers Meb (2) Miles: 6.50
Weight: 160.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:15 am run with David from Saline on 914.  22 degrees and windy.  6miles in 52:35 for 8:44 mpm

8:31, :54, :11, :30, 9:22, 8:54

Nike Zoom Streak LT3 (1) Miles: 6.00
Weight: 162.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

5am run with Todd and David from the Belle.  34 degrees a few hill repeats on North Main before a 3 mile tempo run.

8:48, 8:43, 8:34, 8:23, 7:21, 7:04, 7:24

Sketchers Meb (2) Miles: 8.00
Weight: 159.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

5pm run in Seymour. 9 mpm

Sketchers Meb (2) Miles: 8.50
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am tm run 6 miles at 9 mpm.

6pm run with Joe Bell in Columbus.  46 degrees.  8:42, 8:28, :50, :28, :31, :57

6 miles in 51:59 or 8:40 mpm

Sketchers Meb (2) Miles: 12.00
Weight: 0.00
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Race: 3 Miler (500 Festival Mini Marathon training series) (3 Miles) 00:20:48, Place overall: 48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

9AM start for the 3 Miler training run.  over 1400 runners.  28 degrees with a cold 11 mph wind out of the north.  I'm looking for a good guage of where I am right now.  I know I'm not where I need to be but thought this would be a good benchmark for my Spring marathon.

6:32, 6:59, 7:14 (adjusted for running long)  

Nike Zoom Streak LT3 (1) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

4:30 am run with Gordon and David.  Raining pretty hard but 55 degrees.  

8:53, 8:48, 9:05, 9:11, 8:58, :32, :38, :35, :18, :36, :10, :25, :30, :51, 9:00, 9:16, 8:59, 9:28, 9:20

20 miles in 2:56:50 or 8:51 mpm

4:30 pm run in our neighborhood.

8:30, :31, :52, 9:33, 9:30

K-Ruuz3 Miles: 25.00
Weight: 159.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30 am run in our neighborhood by myself.  31 degrees and freezing rain.  legs are dead. Just grinding through the miles right now.

9:19, 9:42, 10:38, 10:58, 12:06

5 miles in 52:47 or 10:33 mpm

Sketchers Meb (2) Miles: 5.00
Weight: 157.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4am run with Gordon and Dave from Saline. 50 degrees and raining.

8:40, :22, :27, :33, :21, :18, :33, :29

8 miles in 1:07:54 or 8:28 mpm

Nike Zoom Streak LT3 (1) Miles: 8.00
Weight: 159.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

5pm run in Seymour. 67 degrees

8:27, :27, :40, :50, 9:40, 9:37, 9:49, 10:07, 10:54, 10:45, 10:59.

11.40 miles in 1:50:37 or 9:42 mpm

Sketchers Meb (2) Miles: 11.40
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.550.000.000.0011.55

5:30 am run around the Seymour High School.  45 degrees and raining.

9:02, :00, 10:09, 10:31, 10:58

6.2 miles in 1:01:29 or 9:55 mpm

 

7pm run on my drive from Seymour back to Nancy KY.  Stopped and ran across the East End Bridge in Louisville.

8:23, 8:03, 8:33, 9:34, 9:32

5.25 miles in 46:40 or 8:54 mpm

Sketchers Meb (2) Miles: 11.55
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

6am run with the group from Saline 37 degrees and NOT RAINING for once.

9:11, 8:40, 9:00, 8:33, 7:56, 8:30, 8:15, 8:13, 8:25, 8:27

10.05 miles in 1:25:29 or 8:32 mpm

Nike Zoom Streak LT2 (2) Miles: 10.05
Weight: 158.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.500.000.000.0022.50

4am run before church.  36 degrees with no rain again.  David, Frank and Gordon joined me at 5am.

9:14, 9:03, :02, :02, :27, :14, :23, :08, :00, 8:52, :41, 9:55, 8:27, :46, :54, :42, :49, :41, 9:08, 9:02, 8:42, 8:58, (4:46)

22.5 miles in 3:23:36 or 9:02 mpm

K-Ruuz4 Miles: 22.50
Weight: 158.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

5am run with Kyle, Korey, Gordon and Tony from Oak Hill.  57 degrees and nice out.

9:05, 8:30, 8:59, 9:25, 9:19 (6:04)

5.6 miles in 51:24 or 9:11 mpm

Sketchers Meb (2) Miles: 5.60
Weight: 160.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run with David, Korey and Chuck from the Shell Station on 27. 57 degrees and windy.

9:07, 8:39, :12, :21, 9:08, 9:01, 9:12, 9:43

9 miles in 1:11:28 or 8:56 mpm

Nike Zoom Streak LT3 (2) Miles: 8.00
Weight: 160.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

6pm run across the East End Bridge in Louisville.  Got to look at the flooding.  River is Waayy up.  62 degrees.  a little speed play today.

8:15, 7:04, 7:46, 8:42, 8:33, 9:15, 7:13, 9:47

8.1 miles in 1:08:16 or 8:22mpm

 

Nike Zoom Streak LT3 (2) Miles: 8.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

5am run with Todd, Kyle, David and Frank.  63 but raining for most of the run.  Body is just tired from last nights run and travel.  I squeezed out the back door pretty early on.

9:14, 8:31, 8:24, 9:11, 9:14, 9:29, 10:02, 11:10, 11:39, 10:51, 12:00

11.2 miles in 1:52:49 or 10:02 mpm

K-Ruuz3 Miles: 11.20
Weight: 157.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

6am run with David.  Plan was to run 22 miles.  David cramped up at 6.25 miles on Pumphouse Road.  Cut it short today.

9:07, 8:47, 8:27, 9:03, 8:36, 8:37, 9:24, 11:03, 9:42, 10:39, (5:21)

1:38:50 for 10.5 miles or 9:25 mpm average

 

Sketchers Meb (2) Miles: 10.50
Weight: 158.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

6am run in our neighborhood with Heidi.  36 degrees and clear.

9:40, 9:47, 9:14, 9:24, (4:45)

43:00 minutes for 4.5 minutes

6pm trail run at PC Park by myself.  4 miles

9:51, 12:50, 12:55, 11:10

 

 

 

Sketchers Meb (2) Miles: 8.50
Weight: 158.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run with Heidi in the rain around our neighborhood.  52 degrees.

9:40, 9:36, 9:49, 9:53, 10:41

6 miles in 59:20 or 9:53 mpm

Nike Zoom Streak LT2 (2) Miles: 6.00
Weight: 158.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
227.103.003.000.00233.10
Sketchers Meb (2) Miles: 96.55K-Ruuz3 Miles: 51.30Nike Zoom Streak LT3 (1) Miles: 20.00Nike Zoom Streak LT2 (2) Miles: 16.05K-Ruuz4 Miles: 22.50Nike Zoom Streak LT3 (2) Miles: 16.10
Weight: 159.35
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