FREYGUY

AM run:  6x400 after warm up

1:33, 1:33, 1:26, 1:39, 1:33, 1:23

PM run:

8:00, 7:48, 7:39

Well, not what I had in mind for today.  I had gone out for a bike ride and hit a dog just as I was building speed aided by wind.  I ended up on the pavement; my bike was a garage sale.  busted my helmet and went to the ER.  No broken bones.  No concussion.  Just a huge amount of road rash.  Enough that I'm out of commission; most likely for a few days. 

The Lord was definitely with me.  It could have been much worse. 

29 days to the marathon.

pm training:

Getting back on the horse.  First training since ER visit.  Started with 10.5 miles on the bike.  Went by the house with the dogs that caused my accident.  A little slower this time.

4:57, 3:54, 3:38, 3:32, 4:01, 2:44, 3:22, 3:38, 3:53, 3:36

right hand and knee are still very sore.  If my x-ray didn't come back negative, I would swear that I have a broken hand.  Right hand controls rear break and derailleur.  I need it back.

5 easy miles on my feet;

8:46, 9:14, 9:40, 9:40, 9:16 

AM Run:  5:30 run with Joe Bell.  1.5 mile warm up 4x1000m and 1 mile for time at Trinity track.

4:00, 4:06, 4:05, 4:02

5:53 for mile

PM run: Hot and humid.  8:14, 8:03, 7:58, 7:44, 7:55, 7:56, 6:52, cooldown

AM run:  76 degrees and 100% humidity at 5:30 am. 

8:49, 7:50, 7:51, 7:59, 8:48, 9:21, 10:21, 10:58, 11:14

PM run:  3.35 miles in the pouring rain.

Mid-day run:  73 degrees and 90% humidity.  4X 1.25 miles with 0.25 mile recoveries

8:43 (6:58), 8:48 (7:00), 9:25(7:32), 10:43(8:34)

AM bike: I was the bicycle leg of a sprint triathlon. 17.5 miles in 53:13 or 19.6 mph

3:33, 2:37, 2:53, 2:43, 3:10, 3:12, 3:02, 2:52, 2:58, 3:09, 3:03, 3:08, 2:56, 2:58, 3:17, 2:49, 3:23, 1:39

jog to warm up and cool down. 

mid day run:  86 degrees and sunny.  Taking it easy because of heat.  14.15 in 2:06:30  or 8:56 mpm

AM run: 4 am run 70 degrees. I was able to watch the meteor shower during my run. Pretty cool. 6.5 miles in 1:01:15 or 9:26 mpm.

  7PM long run - 75-80 degrees and overcast, lower humidity than it has been. Left Joe's house at 7p: 6.2mi. over to Mill Race Park - easy pace - 53:00, right into 8mi. MP - 56:01 (7:01,6:52,7:03,7:07,6:59,7:02,7:03,6:53) 6mi. easy pace back to the house in the dark. walked last 0.2 - we were both hurting :)

AM run:  73 degrees and low humidity.  9 minute pace.  1:03:07

midday run with Amelia (pushing a stroller). five miles at a ten minute pace.

PM run.  nice and cool.  cutdowns.

8:29, 7:49, :56, :46, :31, :37, :30, :10, :22, :05

mid-day run:  4X2000m;

8:40, 8:30, 8:57, 9:11

AM run: easy 6.1 miles before Heidi goes to work.

PM run: easy 8.1 miles before bed.

pm run after Heidi got home.  high 80's. nine minute pace.

One strider 1 mile at 5:53

am run while Amelia is at preschool. 

8:42, :12, :31, :16, :16, :53, 9:14, :09, :42, 10:00

PM track workout 86 degrees. 8x400 with 400 meter recoveries. 31:23 for the combined 4 miles. 

1:33, :37, :35, :37, :38, :37, :37, :39

pm run.  82 degrees and 51% humidity.  progression run.  mile warm up with half mile cool down.

8:23. 7:40, :48, :41, :19, :20, :33, :03

am run: 9 miles easy around Mutton Creek.

PM Bike Ride:  40 miles with my wife Heidi to celebrate our 9 year wedding anniversary.  We started at the IUPUI campus in downtown Indianapolis and road the Monon Trail up to Westfield (161st street).  we stopped in Carmel IN for a car show.  Not a run of the mill car show.  This one was packed with exotics like Lamborgini's Ferrari's, Porche, Lotus, AC Cobras, Ford GT40's, Masiratti's and the like.  Very Cool.  We had dinner and then rode back to the truck.

AM run after church with Heidi.  This was her long run for the week.  Around a 10 minute pace.

am run: easy run in prep for weekend marathon

am run: again easy miles in prep for marathon. 8:30 mpm with the second mile at 6:58

PM run in Marquette MI.  jogged a little with the kids before their kids run.  Very cool event for them (ages 3 and 5). The first time I've seen chip timing for kids. A 1k event. About 60 to 100 kids if I had to guess.  Oliver finished 1st in 5 and under group at 7:05. Ameila, 11:35 and finished 15th.

Joe and I ran a 5k following this event.

7:30 start.  Joe Bell ran this race with me as a pacer.  Target was 3:09:59 or BQ35-39. One of Joes college friends also joined us from lexington ky.  His target was 3:05.  Weather was good.  59 degrees and 94% humidity.  course climbed a bit more than I expected.  Overall  a good race, but I missed my goal by 2 minutes.

1 through 4:  6:59, 7:01, 6:53, 7:04.  Up hill about 100ft.  feeling good and just settling in.

5 through 8:  6:57, :48, :56, :45,  We climb another 85 feet and then a nice decent into town.  Climb was gradual.decent was nice and the view was beautiful.  A group joined in with us and we stuck together through about mile 18.

9 through 12:  6:51, :51, :51, 7:04. Feeling good and just enjoying the race.  this part is flat and along shoreline drive.  Nice running in a pack.  I had the best cheering section of any along the route composed of my wife and kids.   We pass them which is a big boost.

13 through 16:  6:54, :54, :54, 7:03  Back onto Presque Isle.  A very steep climb and downhill, but they pass quickly.  This race is two 13.1 loops.  1:31:10 at the half.

17 through 20:  7:12, :21, :54, :36.  The climb is taxing me a little this time around.  However, I know that once we peak, we are aided almost the rest of the way.  Then just as we start the decent, my right hamstring cramps. I had to come to a complete stop and stretch it out.  However, my ability to move efficiently was now gone.

21 through 24:  8:20, 7:58, 8:15, 8:39  I have a great running partner in Joe.  He shuttled water to me and kept me focused finishing and working through the cramps.  I decided to take a Gu gel about half way through 23.  I had been holding off on doing so because I didn't know how my cramping would react to one.  Hindsight, I should have taken one at mile 20 and then again around 22 because with the gatorade, water and gel things started to turn around.

25 through End:  From 24.4 to 25.2 we climb roughly 100 ft then downhill to the end.  Between the crowd, gel, Joe yelling at me, water and gatorade I'm able to muster up an 8:03 uphill mile for mile 25.  Right now it is a last ditch effort to BQ.  7:10 for mile 26 and 2:32 for the last (0.29).

3:11:54

Overall a great weekend and so much fun running with Tim and Joe  We hung out on the beach afterward and let the kids swim in Lake Superior.  I would do it again.