FREYGUY

Papa John's 10 Miler

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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: 0.00 Month: 0.00 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
165.7335.700.000.00201.43
Weight: 152.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

Another run outside.  Yet another nice day; a bit cooler (55 degrees) and windy.  A 15 mile out and back.  15.3 miles in 2:17:29 (8:59 average).  I was targeting 9 mpm which is 3/4 effort for a 3 hour marathon pace.  even splits.

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy miles in am outside around highschool

Weight: 151.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Nice run outside today.  A bit cooler and breezy. 

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.5015.500.000.0024.00

AM run before church outside.  4am start 31 degrees and a little windy.  1.25 mile laps around high school.  2x10K

3.75 mile warm up:  8:48, 8:58, 8:59, 6:49 (0.75 mile)

10k 42:55: 6:39, 6:48, 6:55, 6:51, 7:07, 7:11, 1:22 (0.2 mile)

3.75 mile recovery: 9:21, 9:32, 10:03, 6:53 (0.75 Mile)

10k 50:04; 7:42, 7:58, 8:02, 8:27, 8:22, 8:11, 1:20 (0.2 mile)

 

 

pm run outside. 43 degrees: 1 mile warm up 8:29. 5k 20:46 laps 6:22, 6:51, 6:52 0:41 (0.1mile)

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

recovery run.  Legs are toast after yesterday.  Outside run on the Purdue Campus.  8:54, 9:12, 8:58, 9:37, 9:41, 10:03

Weight: 152.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

pm run on Purdue Campus after CEU classes were over.  Extremely nice for March 65 degrees, but windy.  I was able to throw in some trail running today.

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

TM miles in pm

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

run outside today.  13 easy miles. a 6.5 mile out and back in 1:54:50

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

outside run today.  very nice.  shorts and t type weather.  body is worn from long weeks.  I tried the 4 mile warmup and 2x10k.  It was not happening today.  followed a run by a nap.

Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

four easy miles on the treadmill while watching basketball.  I came in a little flat today after a few days off and a long week at work.

Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy outside.  A beautiful 75 degree day.

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.806.200.000.0021.00

4 am run 63 degrees

2.5 mile warmup : 9:10, 9:00, 4:40

10k 45:24

3.75 mile recovery: 38:51

10k: a very slow 56:19

2.3 miles in pm

 

I'm feeling a little fatigued right now.  I may have to lay off the mileage.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles after work.

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

20.5 miles cycling.  1:14:15.  Very nice outside

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

pm run outside 1:18:06

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

14 miles cycling 54:57

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

15.5 miles cycling. 53:41

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy tm miles with strength training

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

nice run outside.  I feel much better after a couple of slow weeks.  nice easy miles with the third a little harder to see how the legs have healed.  8:26, 8:37, 6:44, 8:40, 8:51, 8:53, 8:46, 8:46, 8:34, 8:35

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy tm miles in pm

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

outside miles in two segments

7.25 miles;  8:20, 8:05, 8:03, 7:44, 7:46, 8:09, 2:16

6.35 miles; 8:32, 8:33, 8:33, 9:10, 9:10, 9:36, 3:21

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

easy outside miles 9:30 pace

Weight: 0.00
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Race: Papa John's 10 Miler (10 Miles) 01:08:56, Place overall: 151, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Joe Bell and I arrived about an hour before the race.  The weather couldn't have been much better.  54 degrees and overcast.  A little windy.  We ran a couple of miles to warm the legs up and arrived at the start line just in time for the start.

 

Mile 1:  With the wind, but climb from 459 to 488 (29 feet).  Joe and I just barely got to the starting line in time.  Like any race with 7,000, there was a lot of bumping and jockeying for position.  I tried to stay on the centerline of the road and just fall into a comfortable pace.  6:51 for the first mile..

 Mile 2:  488  to 470 (down 18 feet).  Again running south with the wind.  I can't see Joe anymore, but not suprised by that.  I feel very comfortable.  The crowd is thinning just a tad.  6:42 for mile two.

Mile 3: 470 to 509 (up 39 feet).  We are entering Iroquois Park.  We will do a loop in this park over the next 2.5 miles.  There is no flat ground here.  Up and down throughout.  It is wooded, so not much effect from the wind.  I take a gell shot to help with the hills.  7:00 flat for mile three

Mile 4: 509 to 568 (up 59 feet).  I'm not feeling as ccomfortable now. There was about a quarter mile down in this segment which was nice to catch my breath.  Then up again.  7:12 for mile four

 

Mile 5:  568 to 578.  This segment was rolling gaining and loosing as much as 35 feet of elevation at a time.  Half way.   7:22 for mile five.  34:27 for the first half.

Mile 6:  578 to 575.  This mile had a very nice downhill.  I thought we may be done with the park now.  5.5 mile on Garmin shows 509 feet.  Well we had to climb back up.  My legs feel pretty good.  We are still in a wooded area so wind is not a factor.  By now, the crowd is nothing more that essentially a single file line trying to find the shortest route around this winding rolling road.  7:10 for mile six.

Mile 7:  575 to 469.  We are leaving the park behind finally.  With a lazy s-curve, we double back onto runners in the first half of the race.  There is good croud support here.  The wind is now in our face and will stay there til the end.  With the downhill and a jolt from the crowd, I find a good stride and get a little leg speed back.  6:35 for mile seven

Mile 8:  469 to 487.  We are now running on the flat.  Again there are still runners on there way out.  I chat with a couple of people on the way.  I'm now passing people really for the first time all race.  I know my pace hasn't ticked up.  However, the effort has.  I'm giving it all I've got now.  7:02 for mile eight.

Mile 9:  487 to 458.  Not much to talk about.  We are all just pushing toward the finish.  7:06 for mile nine.

Mile 10:  458 to 461:  The mile is flat, but the overpass seems much harder than anticipated.  I can see Papa John's stadium now.  I also start to hear the announcer.  The last mile is in the stadium, running 3/4 the way around the football field on artificial turf.  The corners are a little tight, but its nice to be done.  6:55 for ten.  34:29 for the second 5 miles.  A near perfect split!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
165.7335.700.000.00201.43
Weight: 152.23
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