FREYGUY

Cast Away Cay 5k

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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
178.0020.900.000.00198.90
Weight: 146.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM run with Ryan.  Again, legs are heavy.  8.1 miles in 1:12:11 or 8:55 mpm

Weight: 145.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.150.000.0012.15

AM run while Amelia is in school.  12.15 miles in 1:32:48 or 7:38 mpm

7:07, :15, :21, :22, :12, :40, :53, :45, :46, :46, :39, 8:37

Weight: 147.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM run with Ryan.  I was suprised with dead legs this morning.  a very difficult 7.5 miles in 1:09:40 (9:17 mpm)

8:32, :45, :46, :55, 9:16, 9:57, 10:17 5:05 (0.5 mi)

Weight: 144.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Run at patoka lake. humid and warm. for me very hilly. Legs still feel very tired. 1:36:40

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

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

Am run with ryan 10 miles in 90 minutes

Weight: 147.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.750.000.0010.75

Late PM run. 10.75 mile run in 1:32:04 (8:34 mpm) with 3 x 1.25 miler (2k).

 

for repeats: 8:30, 8:42, 8:39

 

Weight: 144.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

AM run while Amelia is at school. 43 degrees and very pleasant out. moderate effort.

 

7:47, 7:54, 8:07, 8:01, 7:57, 8:27, 8:38, 8:54, 8:26, 8:31, 9:03

8:22 mpm average

Weight: 143.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Celebrated my moms and daughters bday today. Had way to much bad stuff to eat.  Also a little rusty from a couple of days off from running.  Late PM run.

46:38 or 8:58 mpm

Weight: 147.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Early AM run. very cool. temp in the mid 40s.  trying to get a good run in so that I have a better week than last week.  11.5 miles in 1:38:31 or 8:34 mpm.  5 half mile strides. 3:14, :21, :16, :26, :31

Weight: 147.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

am run while amelia is at school.  felt pretty strong this morning, so I decided to do some cutdowns.

8;08, 8:12, 8:04, 7:56., 7:47, 7:36, 7:26, 7:23, 7:19, 7:15, 7:13, 7:00, 7:53, 9:31

 

14.5 miles in 1:54:28 or 7:50 mpm

 

Tonight: A 961 mile drive to Cape Canaveral Florida for a Disney Cruise :)

Weight: 145.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

AM run on the streets of Kissimmee Florida.  Recovering from 1,000 mile drive. 1:23:32 or 8:54 mpm

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM run around cruise ship: 30 laps or 12 miles in 1:27:30.  I'm not sure if the run was hindered or aided by the wind.  2.5 laps = 1 mile, but pace seemed awful quick.

Weight: 0.00
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Race: Cast Away Cay 5k (3 Miles) 00:18:23, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.000.000.004.50

The Cruise Ship was docked at Disney's private Island Cast Away Cay.  Disney had a 5k for those on the ship.  8:30 start 79 degrees and 90% humidity.  A little warm for me, but the course was obviously at seelevel.  Garmin came up about a tenth short.  There were 77 participants.  This was my first first place finish of an organized race.  That felt pretty good.

5:59, 6:09, 6:15 for an average pace of 6:08.  If adjusted for the distance 19:04 which ties my PR

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM run: 32 degrees.  Quite a shock after being in the Caribian. 1:26:28. A little slow.

Weight: 147.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

PM run by the highschool.  1:28:32 or 8:33 mpm.  starting to feel better.  The drive and extra food from vacation was hard on me.

Weight: 148.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM run.  Very chilly. moderate effort.  8:40 mpm

Weight: 145.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

am run.  a cool 32 degrees.  15 miles in 2:16 or 9:04 mpm.  not much speed, but very light effort late in training.  I ran with a good friend Glaze Gibson.  I hadn't seen him for a while so it was nice to chat and pass the time with him.  Also, I ran into Jeff Niewidde.  He now lives in Seymour.  May get to run a little more with him in the future.

Weight: 145.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Am run. 32 degrees and dark before church.

Weight: 146.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

AM run by myself at the highschool.  30 degrees. a very light effort in prep. for the marathon this weekend.

Weight: 148.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.502.000.000.003.50

AM run.  one mile at 8:00, then 2 at 7:00 with 0.5 mile at 8:30 as a cool down.  Still tapering for the weekend.

Weight: 145.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.000.004.65

AM run in the rain.  8 mpm pace. with a couple 6mpm strides.

Weight: 146.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
178.0020.900.000.00198.90
Weight: 146.21
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