FREYGUY

500 Festival Mini 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: 12.00 Month: 113.85 Year: 1389.55
K-Ruuz3 Lifetime Miles: 363.75
K-Ruuz4 Lifetime Miles: 202.90
2017Barefoot Lifetime Miles: 5.50
2017 Cycling Lifetime Miles: 56.20
Nike Zoom Streak LT2 Lifetime Miles: 203.15
Sketchers Meb (2) Lifetime Miles: 77.50
Nike Zoom Streak LT2 (2) Lifetime Miles: 198.85
Nike Zoom Streak LT2 (3) Lifetime Miles: 52.75
Nike Zoom Streak LT3 (1) Lifetime Miles: 35.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
129.1040.051.000.00170.15
Weight: 153.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4:20 am run with Ryan.  active recovery 6.25 miles in 1:00:01

Weight: 154.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.500.000.0010.00

the program:  Track, build threshold. after warmup: 4x800m at RP-10 to 15 sec with 3 minute recovery.  then 5x400m at RP-15 to 20 sec.

 

What I did.  Heidi is in Nashville, TN for continuing education, so treadmill here I come.  2 mile warm up, then 4x800m at 9.5 mph (or 3:09) and 400m recovery at 5mph.  Then 5x800m at 9.8mph (or 3:04) and 400m recovery at 4mph.  1.25 mile cool down.

Weight: 155.00
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Race: 500 Festival Mini Marathon (13.1 Miles) 01:28:36, Place overall: 343, Place in age division: 37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Not a bad day for a race actually.  59 degrees at the start.  I had not planned on racing today.  My wife has been out of town for 4 days and got home at 10 last night.  Oliver had a soccer game (and I'm the coach).  Therefore, I really wasn't physically prepared.  Legs are tender from long run on Tuesday and speed work on Thursday.  However, a friends son had registered for this race and couldn't run due to injury.  My wife had volunteered to coach soccer today, so I took the opportunity to race. (I have a great wife).

35,000 registered runners for this race.  I was starting in corral H, which was a few thousand runners back from the elites.  Its an out and back run with a lap around a famous track here in Indiana.  Lots of weaving for the first couple of miles.  Here are my numbers for today:

 

7:07, 6:55, 6:47, 6:38, 6:39, 6:42, 6:55, 6:42, 6:50, 6:42, 6:52, 6:59, 6:44, 0:42

 

5k/10k/:  21:23, 42:10

 

PR for a half today.  Felt pretty good today and strong at the end. 

Weight: 152.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.855.000.000.0011.85

pm run in the rain in my minimalist shoes.

 

The Program: 6x1600m at RP with 2 minute recovery.

 

What I did: 2.85 mile warm up.   5x1609m with 400m recovery on the Trinity track. 3miles home.

6:34, 6:44, 6:28, 6:49, 7:14 :(  Legs could not go any faster and mind could not override their will to quit.   

Weight: 154.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am run with ryan.  off and on rain. easy recovery run.

7:49, 7:58, 8:36, 8:41, 8:52, 9:36, 9:47

Weight: 154.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

4am start with ryan holle staying in the neighborhoods around the highschool.  Ryan stuck with me for the first 8 miles before peeling off to go to work.  2:33:44 for 18 miles @ 8:32 mpm average pace.

Weight: 152.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

The Program:  75 to 90 minutes at RP +50' to 65'.

 

What I did:  95 minutes at RP 90'

7:37, 7:49, 7:54, 7:46, 7:56, 7:57, 8:04, 8:32, 8:58, 8:30, 9:19, 5:19 (for half mile cool down)

Weight: 153.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.205.000.000.0012.20

track work.  3.1 miles there 3.1 back with 5x1600 and a 400 recovery

 

6:35, 6:18, 6:43, 6:40, 7:06

Weight: 154.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

am run by myself.  Running in skeletoes.  Goal is RP +90' with counting cadence 180 strikes per min. fell short of that, but had a good run. 

8:27, 8:37, 8:37, 8:43, 8:43, 8:48, 9:11, 7:19 (for 0.75)

 

We are in the middle of moving and painting the interior of an entire house.  Ready to get back to some kind of normal day.

Weight: 154.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.001.000.0010.65

Back to running after two long weeks of moving from one house to another.  We close on your other house tomorrow.  Felt a bit rusty. 4.65 miles, then 1 for time, then 5 miles.

 

1 mile in 6:06

Weight: 152.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.153.750.000.009.90

am run at Mutton Creek by myself.  2.75 mile warm up. 5 X 1200 @ RP+ 10" with .35 mile recovery. 2 mile cool down.

 

5:01, 4:48, 5:03, 5:03, 5:08 (or 6:36, 6:35, 6:39, 6:39, 6:44 mpm)

Weight: 151.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

The Program:  60 to 75 minutes of progression running 20@ RP+70", 20@RP+50", 20@RP+30"

 

What I did:  1.6 mile warm up.

First 20 minutes 2.59 miles or 7:43mpm

Second 20 minutes 2.71 miles or 7:22 mpm

Third 20 minutes 2.79 miles or 7:10 mpm

Cool down

Weight: 152.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.258.700.000.0012.95

noon run. perfect weather. overcast/partly sunny mid 60s. track work.  2 mile warm up. 10k (25 laps), then 2x2000 @ RP with half mile recovery's and .75 cool down

10k 42:01 or 6:47 mpm

first 2000m 8:19 or 6:39 mpm

second 2000m 8:24 or 6:43 mpm

 

Weight: 151.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

The Program: 2.5 hour run at RP + 60" to 75".

 

This seemed a bit of a lofty goal after a long day of track work only thirteen hours prior.  However, I wanted to give it a shot.  I set the alarm for 3:15am so that I could complete this long run before church. 

What I did:  9.50 miles in 1:23:--.  Legs were a little tender and heavy and I was not mentally ready for this.  However, the morning was perfect, calm and about 50 degrees.  Not a sole out this morning.  I intentionally started out easy with an 8:50 and over the next two miles worked down to a 8:15.  However, I never achieved the desired 7:45 pace.  The morning fizzled with a 9:17 and a 4:40 (half mile).  Walked back home to shower and sleep a little more.

Weight: 152.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

mid day run. 78 and sunny.  Truly easy miles to recovery for a good week of training.

8:03, 8:04, 8:04, 8:09, 8:09, 8:16, 8:24, 8:34, 8:41, 8:43, 9:01, 9:03, 5:08 (for .5). 8:27 mpm average pace

Weight: 152.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

am run with ryan holle.  nice morning. I'm not used to the very early runs right now and could feel it.

8:50, 9:05, 9:31, 9:34, 10:15, 10:39

Weight: 150.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
129.1040.051.000.00170.15
Weight: 153.07
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