FREYGUY

Covenant Health Knoxville Marathon

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Location:

Somerset,KY,USA

Member Since:

Jan 01, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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: 7.50 Month: 63.40 Year: 779.80
K-Ruuz3 Lifetime Miles: 330.75
K-Ruuz4 Lifetime Miles: 188.90
Brook Adrenaline(4) Lifetime Miles: 383.05
Brook Adrenaline (5) Lifetime Miles: 297.45
Sketcher Meb Speedster Lifetime Miles: 225.05
Brooks Adrenaline (6) Lifetime Miles: 310.00
2017Barefoot Lifetime Miles: 1.50
2017 Cycling Lifetime Miles: 56.20
Nike Zoom Streak LT Lifetime Miles: 109.65
Sketchers Meb (2) Lifetime Miles: 37.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.5534.200.000.00110.75
Brooks Adrenaline (6) Miles: 34.90K-Ruuz4 Miles: 26.20Nike Zoom Streak LT Miles: 37.652017 Cycling Miles: 15.25Sketcher Meb Speedster Miles: 12.00
Weight: 158.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM easy miles with Shawn and Gordon.  Just trying to stay loose before tomorrows race.

 

Brooks Adrenaline (6) Miles: 2.50
Weight: 159.40
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Race: Covenant Health Knoxville Marathon (26.2 Miles) 03:33:12, Place overall: 67, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

David, George, Shawn and I ran this one.  Weather was clear and 43 degrees for a 7:30am start.  70ish by the finish.  Garmin shows 1,220 feet of elevation gain for the race.  667 full marathon participants.  I'm was looking for a good showing after having a tough time in Alabama in February and fighting a lower back, bottom and foot issue. 

Mile 1 through 4:  7:34, 7:12, 7:32, 7:53.  My main goal today was to select a pace that I could carry throughout.  This is a hilly course on a warm day.  I decided 7:50 mpm would work so I set my virtual to that.  The first four miles are mostly flat and downhill.  It seemed like everyone was leaving to fast.  Though there were thousands of half marathoners and relayers mixed into the bunch.  

Mile 5 through 8:  7:50, 7:34, 7:41, 8:19. All is working well. I stick to the nutrition plan of drinking at every water station and eating gels every 4 miles.  There is the first 'big' hill at mile 7.5 that gains just over 100ft of elevation. I was able to carry a good pace through it.

Miles 9 through 12:  7:26, 7:54, 7:51, 8:27 Most of this segement was on a paved trail through a park heading back toward downtown for the half marathoners to split.  I do develope an issue in my lower back and butt.  I did something that I've never done before; take Ibproferen during a run.  It seems to work.  By mile 10 we are back downtown and there are lots of hills to deal with.  The sun and wind is becoming a factor as well.  

 

Miles 13 through 16:  7:51, 8:09, 8:59, 7:46.  I run with a guy from Knoxville which recently moved there from London.  He was looking to break 3:30.  Chatting with someone helps pass the time.  I loose him in mile 15 because I needed to take a bathroom break.

Miles 17 through 20:  8:07, 7:52, 7:59, 8:02.  I'm fading slightly but still feeling pretty good.  The 3:30 pace group catches me in mile 18 while climbing a hill.  I stick with them through mile 22.  Having people to talk to and deal with the wind was good at this point.  

 

Miles 21 through 24: 7:45, 7:57, 8:36, 9:37. I'm really running out of steam and I am out of gels but find some at a sag stop.  I take two about a mile apart.  I hit the wall in mile 23

Miles 25, 26 and .2:  9:27, 8:04, 3:38 (for 0.40 on garmin).  Once I work through a few issues again and start passing people, I'm able to get my stride back for a strong finish.  3:33:12 is 26 minutes off of a pr but feel like an accomplishment today.  

1st half:  1:42:12

second half: 1:50:00

K-Ruuz4 Miles: 26.20
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

6am run with Tony.  37 degrees. First run since marathon.

9:10, 8:47, 8:59, 9:16, 10:02, (2:51)

9:21 mpm

 

Nike Zoom Streak LT Miles: 5.25
Weight: 159.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.005.65

6am run with Tony. 38 degrees.  Legs are not totally recovered from Marathon

9:34, 9:29, 10:01, 10:26, 11:43 (7:37)

10:28 average pace

Brooks Adrenaline (6) Miles: 5.65
Weight: 159.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5am run with Frank from the Belle. 54 degrees.

9:14, 9:09, 9:26, 9:22, 9:42 (2:29)

9:24 mpm

 

Brooks Adrenaline (6) Miles: 5.25
Weight: 159.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.650.000.000.000.65

pm test run with my new fitbit Blaze.

Brooks Adrenaline (6) Miles: 0.65
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

6am run with shawn, dr. Golden and gordon. 63 degrees. Left from the belle and went through Ferguson.

8:17, 8:50, 9:07, 9:04, 9:12, 9:10, 9:13, 9:06, 8:03

8:51 mpm

Brooks Adrenaline (6) Miles: 9.60
Weight: 159.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

6am run by myself from saline. Easter morning and 67 degrees.

9:40, 9:53, 10:33, 10:52, 10:51

Pm cycling by myself. Saline to waitsboro

Brooks Adrenaline (6) Miles: 5.252017 Cycling Miles: 8.25
Weight: 157.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.000.004.65

Noon run from home by myself.  69 degrees and sunny.  Watching the Boston Marathon has got me pumped.

8:14, 7:57, 8:15, 8:19

then 100m strides.

Nike Zoom Streak LT Miles: 4.65
Weight: 158.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5am track work with Daniel. 2x5k repeats

23:21, 25:23

Nike Zoom Streak LT Miles: 9.50
Weight: 158.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

9pm run by myself in the neighborhood

4pm bike ride

2017 Cycling Miles: 7.00Nike Zoom Streak LT Miles: 2.25
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Saturday morning run with John in the rain starting at Saline on WTLO road and back on 914

8:53, 8:52, 8:40, 8:38, 8:43, 8:37, 8:33, 8:17

 

Nike Zoom Streak LT Miles: 8.00
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Sunday morning 6am run with Gordon, John and Jason Davidson.  Raining again and about 48 degrees. Again, start from Saline and run south on 914

9:00 mpm average.  My watch quit on me.

 

Brooks Adrenaline (6) Miles: 6.00
Weight: 160.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

5am run from saline south on 914 with Tony and Daniel. 55 degrees and perfect for a run

8:00, 8:01, 7:44, 7:35, 7:43, 7:44, 8:20, 9:22

8:02 mpm average

Nike Zoom Streak LT Miles: 8.00
Weight: 156.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Run with the group at 6am from the belle. 73 degrees

8:59, 8:34, 8:24, 8,22, 8:27, 8:46

Sketcher Meb Speedster Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Run with the group from the Belle.

 

9:21, 8:37, 8:34, 8:27, 8:25, 8:30

Sketcher Meb Speedster Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.5534.200.000.00110.75
Brooks Adrenaline (6) Miles: 34.90K-Ruuz4 Miles: 26.20Nike Zoom Streak LT Miles: 37.652017 Cycling Miles: 15.25Sketcher Meb Speedster Miles: 12.00
Weight: 158.97
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