FREYGUY

Bluegrass 10,000

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFREYGUY's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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
223.1330.957.100.00261.18
Weight: 148.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.253.000.000.008.25

Track work in the rain.  4X800 with 3' recovery.  4X400 with 2' recovery 3 mile warm up .5 mile cool down.

 

3:12, 3:11, 3:09, 3:02

1:27, 1:25, 1:25, 1:25

Weight: 149.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

am run: 30min run 30 min bike.  3.25 miles in 28:28 and 9.75 mile on the bike in 33:45

Weight: 148.60
Add Comment
Race: Bluegrass 10,000 (6.2 Miles) 00:40:39, Place overall: 90, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.200.000.007.20

Run in Lexington Ky with Joe Bell and friends.  rainy and overcast 70 degrees, but actually a nice day for a run.  Goal was to go sub 40.  However, this was a pr so I can't complain.  Race starts near the old courthouse and runs south on Richmond Road.  Elevation change (up and down) of 145 feet.  The hills were long and sweeping.  Last 1.2 miles was downhill.

 

6:28, 6:27, 6:56, 6:38, 6:44, 6:00, 1:28

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

AM run: tm 2.75miles

 

Lunch run: 8miles  8:19, 8:35, 8:37, 8:53, 8:46, 8:43, 9:02, 9:14

 

PM run: 9:19, 9:45, 9:26, 10:06, 10:22

Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.306.000.000.0018.30

AM run:  Track work. light rain.  2 mile warm up 6x1600 with standing recovery (2') half mile cool down

6:34, 6:33, 6:33, 6:46, 6:38, 6:48

 

pm run: building base.  9.80 miles in 1:25:35

Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

mid-day bike ride.  20 miles; 17 of those at 18.3 mph average.

18 holes of golf.

Weight: 146.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

yard work.

Weight: 147.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

early am run. hot and muggy.  a very rusty 8 miles in 1:20:--.  Legs feel ok.  My body is just tired this time.

Weight: 150.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Pm run. Progression 3@7:45, 3@7:30, 2@7:15. 1.5 mile warmup. .5 mile cool down

 

7:42, 7:40, 7:47, 7:27, 7:27, 7:32, 7:24, 7:44

Weight: 149.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.601.000.000.0014.60

am run: 1.65 mile warm up. mile for time. 2.55 miles for base

mile time 6:34.  a little tired. only 9 hours between the last two runs.

 

Mid-day swim.  300 meter swim.

 

PM run:  9.5 mile run to build base.

Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.010.000.000.000.01

400 meter open water swim at lake Cumberland as well as a lot of skiing.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM run:  9 miles in 1:24:00. 89 degrees and humid.  Just back from vacation

Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.350.000.000.0015.35

AM run: 7.25 miles before Heidi goes to work.  1:08:--

 

Mid-day: 400M swim

 

PM run: 8.10 miles in 1:18:45. 86 degrees and humid.  Slow, but working on building mileage

Weight: 150.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM run: heat index of 100. 92 degrees. a miserable pace 10 miles in 1:42:53 

Weight: 143.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

AM run: 3.1 on tm in 27 minutes

PM Run: 8.3 miles outside Heat Index 100. Time 1:21:44

Weight: 145.00
Add Comment
Race: Limestone Alumni Run (3.1 Miles) 00:19:26, Place overall: 20, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.003.100.008.30

Race in Bedford Indiana. Slightly rolling.  75 degrees and 83% humidity.  Seemed very hot.

 

5:48, 6:24, 6:29, 0:45

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM run:  77 degrees and 90 percent humidity.

8:50, 8:55, 8:53, 9:03, 8:44, 8:59, 8:54, 9:31, 9:27, 9:36, 9:52, 10:03, 9:06

Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

AM run:

Rain. 6.5 miles 7:47, 7:57, 7:42, 8:13, 8:38, 9:16, 4:13 (0.5mile)

 

PM run with Joe: 14 miles

 

miles 1through 10 at 8 to 8:30 pace. 

mile 11  7:46

mile 12  6:57

 

mile 13  7:26  (had to stop to tie shoe)

 

mile 14  9:22 for cool down.

 

 

Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

AM run: easy easy run after hard day yesterday.  4.15 in 42:19

 

PM run:  6.15 miles in 59:56

Weight: 148.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM run: 4.76 miles in 46:47

Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.004.000.008.80

AM run with Joe Bell:  56 degrees.  after warmup 4x 1 mile in Seymour highschool parking lot finishing with a few strides. 

6:12, 6:13, 6:03, 5:54

Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

PM run: nice outside 75 degrees.  easy run 1:18:23 or 9:33 mpm

Weight: 150.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.855.000.000.0016.85

AM run in brown county state park with a group.  A strong group.  There were about 10 of us.  Not a bad turnout for a rainy morning.  About half the group were sub 18 minute 5k runners so I was toward the back of the pack.  Kind of hilly.

 

7:33, 7:42, 7:46, 8:11, 8:05, 8:09, 8:24, 7:36, 8:00, 8:02, 7:20, 7:05, 7:03, 7:06, 7:19, 7:10, 8:15 (for 0.85 mile cool down)

Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

pretty much an off day.  I'm worn down from company and a late night/early morning.  Once everyone left our house, my family and I went to late mass in Brownstown, then had Chinese for lunch. We went back home to clean up and rented a couple of movies.  While the family napped I went out for a run.  The weather was perfect, but my mind was not into it. One lap and home.

Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.753.000.000.0010.75

PM run:  Weather is perfect again.  75 degrees and 50% humidity.  a progression run.

 

9:10, 9:07, 7:54, 7:48, 7:46, 7:25, 7:25, 7:19, 7:02, 7:57, 8:11 (for the last 0.75)

 

1:27:07 for 10:75 or a 8:05 average pace

Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.256.750.000.0027.00

AM run: 4:20 am start.  Perfect weather again 60 degrees and overcast. Long run with 800 meter and 400 meter repeats impeded in it.  27 miles overall. 1:54:38 for the first 13.1.  3:39:51 for the first 26.2

 

first 12 miles:

8:34, 8:40, 8:38, 8:46, 8:46, 8:46, 8:49

9X800 meters with 0.25 mile active recoveries on the rubberized track (clockwise):

3:16, 3:15, 3:17, 3:10, 3:20, 3:21, 3:17, 3:17, 3:26

9X400 meter with 400 meter active recovery in the parking lot outside the track.  I was cast away by the football staff for 'liability reasons':

 1:08, 1:30, 1:29, 1:31, 1:43, 1:43, 1:40, 1:43, 1:50

9:59, 9:53, 9:49 for the last three miles 3:47:50 for 27 miles

Weight: 149.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
223.1330.957.100.00261.18
Weight: 148.97
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com