FREYGUY

August 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
184.2321.007.106.50218.83
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

easy miles in pm outside with my wife.  In-laws have the kids for a couple of days before school starts.  Heat is still here.  1:30:26

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.806.200.000.0010.00

AM run. A cool 80 degrees.  I wanted to push a little this morning.  first 10k 45:24.

Miles splits:  6:51, 6:56, 7:05, 7:29, 8:03, 7:36, 9:47 10:08, 9:26

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

Run around Bay area in Baltimore, MD.  More sight seeing than training.  1:07:23

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.800.000.0011.80

Another run around Bay area.  First 5 with my wife.

9:31, 9:33, 9:46, 9:45, 8:32

6 at marathon pace with 0.8 mile cool down

6:40, 6:39, 6:42, 6:53, 6:53, 7:08, 7:31(for 0.8)

 

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Run around Bay area again. 

7:13, 7:12, 7:42, 7:19, 7:52, 8:45, 8:35, 9:23, 9:32, 9:34, 9:41, 9:38, 8:18, 8:28, 8:37, 8:58, 8:47, 9:34, 9:23, 10:37, 9:23 

 

3hours 4 minute total

Weight: 152.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.507.75

speed work on a track with Joe Bell

1 mile warm up, 6X800 with 400 rest in between followed by 2X400 with a 400 rest in between and a 1.5 mile cool down.

800's; 2:41, 2:58, 2:55, 3:01, 3:08, 3:15

400's: 1:33, 1:41

 

 

Weight: 149.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

recovery miles outside 50:49

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

easy miles outside after work

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.600.000.000.0022.60

long run with Joe Bell in Columbus.

7:55, 7:54, 7:58, 7:58, 7:45, 7:44, 7:27, 7:25, 7:17, 8:12, 8:26, 7:27, 7:29, 7:35, 7:44, 8:22, 9:06, 9:57, 10:07, 10:33, 10:46, 6:16 (0.6 mile)

3:08:58 or 8:22 average.  It's pretty obvious where I hit the wall.

 

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

800 meter repeats. 1.5 mile warmup and cooldown with 400 meter rests between splits.

3:00, 3:00, 3:00, 3:06, 3:14, 3:31

am core workout. pm open water swim.

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Logged as easy miles, but nothing really seems easy.  My legs need a break.  At the same time, I would like to log 80 miles this week.  12.00 miles in 1:48:11

Strength training: chest and biceps.

Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.100.006.85

TM miles over lunch 5k: 18.43

strength training: chest and biceps

pm outside run 3.75 miles

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

strength training: back and triceps

8 minute splits; 9 miles in 1:12:00 9:40 for the last mile

Weight: 154.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Run after work with Joe Bell

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

miles in am pushing Amelia in the jogging stroller.

Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

2 mile warmup. 1 mile repeats with a mile rest in between. 1.5 mile cool down.

5:59, 6:06, 6:20, 6:23; 1:33:10 for the 10.5 miles.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

tm run at lunch 4 miles in 26:17

pm run outside 86 degrees 10 miles 1:25:37

Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

4 tm miles 26:43

strength training with trainer: shoulders and back

Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

21 mile bike ride from seymour to columbus.

15.25 mile run on columbus trails.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles at St. Meindrad. Very hilly.  Legs are a little tender from yesterday.  1:04:16

 

Spent the rest of the day at Holiday World with the family.

Weight: 152.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

run outside.  I jammed or broke my little toe monday night.  It's still very tender ( and purple), but I want to stay in the game.  We will see how the rest of the week goes.

Weight: 157.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.2321.007.106.50218.83
Weight: 152.00
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