FREYGUY

July 2011

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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: 3.50 Month: 28.95 Year: 1450.65
K-Ruuz3 Lifetime Miles: 474.80
K-Ruuz4 Lifetime Miles: 336.70
Sketchers Meb (2) Lifetime Miles: 411.55
Nike Zoom Streak LT3 (1) Lifetime Miles: 167.05
Nike Zoom Streak LT3 (2) Lifetime Miles: 70.40
Nike Zoom Streak LT3 (3) Lifetime Miles: 30.00
Nike Zoom Elite Lifetime Miles: 196.40
K-Ruuz5 Lifetime Miles: 13.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
97.6014.400.000.00112.00
Weight: 152.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles outside at St Meindrad.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

miles outside in am.  Still very warm.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.903.100.000.0010.00

I decided with the heat to try the tm.  much better pace.  19:13 for a 5k at lunch. 

Strength training (chest and biceps) and a pm run on tm.

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

am tm run 6 miles 53:44.

lunch: 5k barefoot on tm; 23:11

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.603.100.000.007.70

miles outside at lunch. cemetery 5k 22:12

Strength training with trainer after work. Heavy leg and shoulder workout.  I've told Corey, my trainer that this is my off season.  So we have lowered my mileage and increased the strength training.

Family run in the evening. 4.6 miles pushing a stroller.

 

 

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

TM miles at lunch 5k in 19:57.  The heat is back outside.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

very hot outside miles at Patoka State Park. Temp 94 degrees

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

another hot run at Patoka State Park.  96 degrees and hilly.  I worked on Striders. 

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

AM run at Patoka State Park.  A little cooler, 83 degrees.  Legs are tired for some reason.  I'm going to blame the slow paces on the heat.  For the three days, I'm averaging about 9 minutes a mile.

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

am run outside 74 degrees  6 miles in 51:52

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

strength training: Chest and arms

tm 5k barefoot: 23:24

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.100.000.0013.10

tm miles at lunch 5k; 19:45

pm outside run 10 miles; 1:30:29

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Strength Training: back and triceps

 

pm run outside 95 degrees at start 92 at finish.  11.1 miles in 1:39:24 urg!?  8:58/mile pace.  The last 2 miles were very tough 10:30 ish.  This was the hottest day of the year here with a high of 98, but the heat index was only 101.  The heat index was higher many days last week. 

I plan to only run a short run tomorrow and take the kids to a baseball game.  I will try 15 miles Saturday morning outside with a 5 mile tm run in pm. 

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.502.000.000.0016.50

14.50 miles outside in am 88 degrees.

 

2 miles of .25 mile intervals.  I intended to do more. I only completed 3.  New shorts were rubbing in ways they shouldn't so I cut it short.

Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.300.000.000.001.30

pm tm miles.  I was not feeling it.  Decided to go home.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
97.6014.400.000.00112.00
Weight: 152.23
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