FREYGUY

Bluegrass 10,000

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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: 17.00 Month: 87.10 Year: 1803.28
K-Ruuz3 Lifetime Miles: 616.85
K-Ruuz4 Lifetime Miles: 370.95
Sketchers Meb (2) Lifetime Miles: 608.00
Nike Zoom Streak LT3 (1) Lifetime Miles: 281.85
Nike Zoom Streak LT3 (2) Lifetime Miles: 263.60
Nike Zoom Streak LT3 (3) Lifetime Miles: 148.05
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: 67.55
Nike Pegasus Lifetime Miles: 30.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
149.0512.2524.300.00185.60
K-Ruuz5 Miles: 12.85Nike Zoom Streak LT3 (2) Miles: 38.25Nike Vaper Fly (1) Miles: 70.25Nike Zoom Streak LT3 (1) Miles: 28.65Air Jordan (1) Miles: 5.00K-Ruuz3 Miles: 11.50Nike Zoom Streak LT3 (3) Miles: 6.10Air Jordan 88 (1) Miles: 8.00Nike Wildhorse Miles: 5.00
Weight: 156.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run from the Shell Station with David, Kyle and Tony.  73 degrees and humid.  6 miles 8:51 mpm

K-Ruuz5 Miles: 6.00
Weight: 156.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.250.000.006.25

5am run with the group from Rocky Hollow.  73 degrees and humid.  We ran out East Mt. Vernon and back on 80.  I felt really good this morning with an average pace of 7:55 mpm

Nike Zoom Streak LT3 (2) Miles: 6.25
Weight: 158.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Easy shakeout run in our neighborhood before tomorrow's race.

Nike Vaper Fly (1) Miles: 2.25
Weight: 0.00
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Race: Bluegrass 10,000 (6.2 Miles) 00:43:39, Place overall: 128, Place in age division: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.650.006.200.006.85

Bluegrass 10,000 has been a tradition in Lexington, KY on July 4th for more than 40 years.  2,968 finishers this year Running a race this time of year always hot.  It was clear and sunny for the entire race.  73 degrees to start.

Mile 1:  I started near the front with our team "Bourne to Run".  I've been running well this season, but with the conditions thought 42:xx would be a good day.  Everyone went out pretty fast including myself.  I running a 6:25

 

Mile 2:  Settling into a more comfortable pace as my heart rate is coming up.  This part of the course is pretty flat.  6:48

 

Miles 3: slight hill climb 7:36

 

Mile 4: downhill into the hairpin turnaround 7:00

 

Mile 5:  uphill back into downtown.  I'm getting pretty hot by this time and HR stays up in the 170's  7:19

Mile 6:  downhill 7:02

Overall pace 7:02 mpm.  I'm happy with that and this gives me a benchmark for where I am and what I need to do for a fall race. 

 

 

K-Ruuz5 Miles: 6.85
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5am run with Daniel and David.  73 degrees and foggy.  We started at RH and ran the North Main hills.  I just ran a comfortable pace.  Slow after yesterdays race.

Nike Zoom Streak LT3 (1) Miles: 5.00
Weight: 157.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

6am run from home down to the marina and back.  3.75 miles.  hot and humid

Nike Vaper Fly (1) Miles: 3.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4am run with David from the Shell Station on 27.  74 degrees and humid.  9:00mpm pace.  Tough run today with heat.

Nike Zoom Streak LT3 (1) Miles: 4.50
Weight: 158.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

5am run from Rocky Hollow with David, Tony, Kyle and Chuck.  72 degrees and still humid.  today we did 3x15 minute repeats with 90 second standing rest.  

Nike Zoom Streak LT3 (2) Miles: 8.00
Weight: 158.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.005.000.005.00

5pm attempt at repeats in the 92 degree heat.  It did not go very well.  For what should have been a 5k effort end up averaging 9:23 mpm

Air Jordan (1) Miles: 5.00
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

5:20 am run from Rocky Hollow by myself circling Bourne, N. Main and College.  3.65 miles at a 9:40 mpm pace

6am run with the group from Rocky Hollow.  10 miles at 8:54 mpm pace 

 

 

Nike Vaper Fly (1) Miles: 13.65
Weight: 156.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.000.000.0012.15

5:30 am run by myself down Bourne then up North Main and back on College.  3.65 miles slow and hot.

 

Then 6:00 am run with the group from Rocky Hollow.  8.5 miles at an average pace of 8:41 mpm 

 

Nike Zoom Streak LT3 (1) Miles: 12.15
Weight: 155.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

5am run at PCHS on the track.  74 degrees and still humid.  2 mile warmup.  10x 0.25 mile repeats.

Nike Zoom Streak LT3 (1) Miles: 7.00
Weight: 156.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

8pm run by myself from home in the pouring down rain.

K-Ruuz3 Miles: 4.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

8pm evening run with Heidi.  4.5 mile loop in our neighborhood.

Nike Zoom Streak LT3 (2) Miles: 4.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:30 am run from Saline.  77 degrees with high humidity.  2 miles by myself from Saline, then 6 miles with David.  9 mpm pace

Nike Vaper Fly (1) Miles: 8.00
Weight: 156.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

10am run by myself from Saline north on 914 then east on 80 and back.  83 degrees at the start 91 and sunny to finish.  I had to go home and take a knap.  That was all I had.

8:41, 8:37, :46, :56, 9:25, 10:29, 11:37, 10:41, 11:00, 10:49, 11:34 

 

Nike Vaper Fly (1) Miles: 12.00
Weight: 156.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

5am run from Rocky Hollow by myself.  Still zapped from yesterday.  I planned to run 7 by myself, then 7 with the group.  It didn't happen.

9:29, 9:11, 9:09, 10:41, 11:31, 11:22 

 

Nike Vaper Fly (1) Miles: 5.60
Weight: 156.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.003.000.004.50

7pm run with the middle school cross country team in the rain.  70 and heavy rain.  We just did circles in the parking lot due to the weather.  3 miles under 21 minutes.  7:29 mpm for 4.5 miles

Nike Zoom Streak LT3 (2) Miles: 4.50
Weight: 156.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.004.000.006.10

5am run with Gordon, Shawn and Chuck from Oak Hill.  64 degrees and light rain.  I feel like I have my legs back with the cooler weather.  10 min z2, 30min z4, 10min z2.

 

Nike Zoom Streak LT3 (3) Miles: 6.10
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2:30pm run while car charges in Bowling Green.  4 miles at 8:34 mpm

6pm run from home down to the marina.  4 miles 

Air Jordan 88 (1) Miles: 8.00
Weight: 156.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.003.100.007.00

5am run with Gordon and Kyle.  55 degrees and nice.  6x1k repeats.

K-Ruuz3 Miles: 7.00
Weight: 154.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5:30 am run with Shawn and Gordon from Gordons home.  5 miles at a 9:40 mpm.  61 degrees and clear.

Nike Zoom Streak LT3 (2) Miles: 5.00
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

5am run by myself from RH to 914 through Furgeson and back, then 6am run with Ben Robinson around the Pumphouse Road Route.

3pm Trail run with Heidi at PC Park.  5 miles 80 degrees. 

 

 

Nike Vaper Fly (1) Miles: 15.00Nike Wildhorse Miles: 5.00
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am run with the group.  68 degrees.  We ran on 90 toward Monticello and back.

Nike Vaper Fly (1) Miles: 10.00
Weight: 154.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.850.000.000.002.85

8:30 pm run in Kutawa, KY while my car charges.

Nike Zoom Streak LT3 (2) Miles: 2.85
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

10:30 am run while my car charges in Louisville.

Nike Zoom Streak LT3 (2) Miles: 7.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
149.0512.2524.300.00185.60
K-Ruuz5 Miles: 12.85Nike Zoom Streak LT3 (2) Miles: 38.25Nike Vaper Fly (1) Miles: 70.25Nike Zoom Streak LT3 (1) Miles: 28.65Air Jordan (1) Miles: 5.00K-Ruuz3 Miles: 11.50Nike Zoom Streak LT3 (3) Miles: 6.10Air Jordan 88 (1) Miles: 8.00Nike Wildhorse Miles: 5.00
Weight: 156.62
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