FREYGUY

July 2016

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
201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

Location:

Nancy,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 11 and Amelia 9.  I have been running for about 16 years now.  

Favorite Blogs:

Miles:This week: 0.00 Month: 32.35 Year: 1956.43
K-Ruuz3 Lifetime Miles: 630.85
K-Ruuz4 Lifetime Miles: 378.70
Sketchers Meb (2) Lifetime Miles: 608.00
Nike Zoom Streak LT3 (1) Lifetime Miles: 309.95
Nike Zoom Streak LT3 (2) Lifetime Miles: 268.95
Nike Zoom Streak LT3 (3) Lifetime Miles: 160.05
Nike Zoom Elite Lifetime Miles: 372.65
K-Ruuz5 Lifetime Miles: 85.51
Nike Vaper Fly (1) Lifetime Miles: 491.48
Air Jordan (1) Lifetime Miles: 28.65
Air Jordan (2) Lifetime Miles: 29.20
Air Jordan 88 (1) Lifetime Miles: 78.30
Nike Wildhorse Lifetime Miles: 82.85
Nike Pegasus Lifetime Miles: 100.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
147.257.105.500.00159.85
Brooks Adrenaline(3) Miles: 78.35K-Ruuz3 Miles: 44.00Brooks Adrenaline(2) Miles: 27.00K-Ruuz2 Miles: 6.50K-Ruuz1 Miles: 4.00
Weight: 158.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run from Saline with Tony and Dave.  62 degrees and felt great.

8:46, 8:21, 8:06, 8:15, 8:28, 8:27

50:38 for 6 miles or 8:25 mpm

Brooks Adrenaline(3) Miles: 6.00
Weight: 160.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6am run with Bourne to Run.  66 degrees starting at the Belle.

9:21, 8:42, 8:37, 8:32, 8:21, 7:27 (1:53)

6.25 miles in 52.56 or 8:18 mpm

 

 

Brooks Adrenaline(3) Miles: 6.25
Weight: 160.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run with Gordon, Dave, and Shawn for the Goat Ranch.  74 degrees and 100% humidity

 

8:52, 8:21, 8:43, 8:45, 9:02, 8:56, 8:51, 8:40

8 miles in 1;10:26 or 8:46 mpm

K-Ruuz3 Miles: 8.00
Weight: 158.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.403.100.000.006.50

5am track work.  5x1000m.  74 degrees with hard rain.  

3:54, 3:54, 3:54, 4:04, 3:54

K-Ruuz3 Miles: 6.50
Weight: 155.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

8pm run with Joe Bell in Columbus starting at the Clarion. 77 degrees.  we ran through the parks on the people trails.

8:38, 8:53, 9:09, 9:19, 8:53, 9:16, 8:52, 9:08, 9:17

9 miles in 1:21:32 or 9:03 mpm

Brooks Adrenaline(3) Miles: 9.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

4am run with Gordon and Shawn.  70 degrees. Starting at Saline we ran into town and back.

 

9:01, 8:46, 8:59, 9:14, 8:47, 8:20, 8:50, 8:58, 9:00 (2:19)

9.25 miles in 1:22:18 or 8:54 mpm

K-Ruuz3 Miles: 9.25
Weight: 157.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6am run with the group before church.  Ryan Holle was in town and joined us.

9:45, 9:11, 9:07, 8:47, 9:12, 9:35 or 9:17 mpm

 

5pm run with Gordon starting at his house and running up to the water tower.

8:40, 9:21, 8:53, 8:50, 9:20 or a 9:02 mpm

 

Brooks Adrenaline(3) Miles: 11.00
Weight: 160.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4am run with Shawn.  68 degrees and a beautiful morning.  Saline to the funeral home on 914

9:01, 9:00, 9:03, 9:12, 9:17, 9:20 (2:21)

6.25 miles in 57:17 or 9:09 mpm

 

2:30 pm run in neighborhood.  82 degrees.  

3.75 miles at a 9:10 mpm 

 

Brooks Adrenaline(3) Miles: 10.00
Weight: 159.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.250.008.25

5am run with Shawn at the track.  71 degrees and very humid.  3 mile warmup 4x1200m with 400m recovery

 

4:34, 4:40, 4:58, 4:42

K-Ruuz3 Miles: 8.25
Weight: 157.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

4am run with Dave and Gordon starting at Saline and heading south on 914

 

9:13, 8:55, 8:54, 8:34, 8:31, 8:37 (4:33)

6.5 miles in 57:20 or 8:49 mpm 

Brooks Adrenaline(2) Miles: 6.50
Weight: 160.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6 am run from the Belle with Bourne to Run.  A good group this morning maybe a dozen or so runners.  We went out through the Black Hole.

8:45, 8:30, 8:29, 8:44, 8:26, 8:36, 8:15, 8:32

 

8 miles in 1:08:46 or 8:33 mpm

Brooks Adrenaline(3) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4am run with Dave and a new runner to the group; Jason Breagelman. 72 degrees and humid.  Saline to Bourbon Hill on 914

8:31, 8:11, 8:18, 8:06, 8:11, 8:10

6 miles in 49:31 or 8:15 mpm

Brooks Adrenaline(2) Miles: 6.00
Weight: 157.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.003.250.006.50

5am track work at Pulaski County High School.  72 degrees and humid.  400, 800, 1200, 1600, 1200, 800, 400

1:30, 2:59, 4:37, 5:59, 4:49, 3:09, 1:21

K-Ruuz2 Miles: 6.50
Weight: 158.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run with Tony and Jason.  Starting at the Belle we ran out East Mt. Vernon.  72 degrees and humid

8:30, 8:23, 8:10, 7:59, 8:13, 8:17.

8:16 mpm

Brooks Adrenaline(2) Miles: 6.00
Weight: 158.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

6pm run in Columbus after work and checking into the hotel.  a very hot 90 degree afternoon.  I wanted to run 12 miles, but melted down pretty quick in the heat.

 

8:23, 8:26, 8:33, 8:57, 9:10, 9:23, 10:41, 10:33 (6:37)

8.5 miles in 1:20:46 or 9:30 mpm

Brooks Adrenaline(2) Miles: 8.50
Weight: 157.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am pumphouse loop with David, John and George.  72 degrees but nice out.

9:19, 9:06, 8:26, 9:03, 8:00, 8:26, 9:12, 9:17, 8:54, 9:13, 8:48, 9:13

12 miles in 1:46:42 or 8:54 mpm

K-Ruuz3 Miles: 12.00
Weight: 156.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am run before church with the Bourne to Run group.  about 12 of us today.  Still hot at 74 and humid.  We ran the John York loop with a small break at 3.2 miles to push a car to the nearest gas station.  (They ran out of gas)

8:58, 8:18, 8:32, 8:28, 8:42, 8:24, 8:33, 8:21

 

1:08:20 for 8 miles or 8:32 mpm

Brooks Adrenaline(3) Miles: 8.00
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4am run from the Shell Station on 27.  77 degrees and humid.  David, and Jason joined me.  Legs and body are feeling the stress of summer.

9:07, 8:44, 8:23, 8:39, 8:42, 8:43

52:28 for 6 miles or 8:43 mpm

Brooks Adrenaline(3) Miles: 6.00
Weight: 156.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.254.000.000.008.25

5am run on the Burnside Mile course.  David, Gordon, Tony and myself.  73 degrees 3x1mile with 1 mile warm up

5:56, 6:09, 6:19

 

11:30 lunch run in my neighborhood. 4.25 miles

 

9:52, 8:47, 8:51, 8:54 (2:21)

 

K-Ruuz1 Miles: 4.00Brooks Adrenaline(3) Miles: 4.25
Weight: 159.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

am run with the group.  a warm 72 degrees We ran out 127 

9:44, 8:47, 8:41, 8:49, 8:35, 8:04, 8:08, 8:38, 8:25 (4:17) 

 

9.50 miles in 1:22:13 or 8:38 mpm

Brooks Adrenaline(3) Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
147.257.105.500.00159.85
Brooks Adrenaline(3) Miles: 78.35K-Ruuz3 Miles: 44.00Brooks Adrenaline(2) Miles: 27.00K-Ruuz2 Miles: 6.50K-Ruuz1 Miles: 4.00
Weight: 158.26
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):