FREYGUY

Cast Away Cay 5k

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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: 0.00 Month: 171.70 Year: 171.70
K-Ruuz4 Lifetime Miles: 398.70
Nike Zoom Streak LT3 (1) Lifetime Miles: 317.95
Nike Zoom Streak LT3 (2) Lifetime Miles: 276.95
Nike Zoom Streak LT3 (3) Lifetime Miles: 176.45
Nike Zoom Elite Lifetime Miles: 372.65
K-Ruuz5 Lifetime Miles: 97.51
Nike Vaper Fly (1) Lifetime Miles: 491.48
Nike Wildhorse Lifetime Miles: 95.15
Nike Pegasus Lifetime Miles: 219.65
Nike Vaper Fly 4% Lifetime Miles: 54.00
Nike Zoom Streak LT4 (1) Lifetime Miles: 76.60
Nike Zoom Streak LT4 (2) Lifetime Miles: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
172.7510.251.000.00184.00
Brook Adrenaline(4) Miles: 153.75Brooks Adrenaline(3) Miles: 23.25K-Ruuz2 Miles: 3.00K-Ruuz3 Miles: 4.00
Weight: 161.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

8:30 am run from the cabin up 715 in the Red River Gorge area.

 

9:10, 9:02, 9:45, 9:25, 9:17, 10:40

5 pm run at the Cabin that we are staying at.  0.40 mile loop around the lake.

8:25, 8:20, 9:47 (5:27)    9:09 mpm

Brook Adrenaline(4) Miles: 9.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

6am run around the lake that we camped at in the Red River Gorge Park.  0.40 mile laps.  Not very much elevation change but the two hills along the route was very steep.  I think it wrecked my legs.

13.25 miles in 2:13:55 or 10:06 mpm

Brook Adrenaline(4) Miles: 13.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

4am run on 914 from Saline by myself.  Very foggy 54 degrees. Legs are shot from the weekend.  10:36 mpm pace.

Brooks Adrenaline(3) Miles: 7.25
Weight: 162.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

6pm run in Columbus Indiana after checking into the Hotel.  18 miles (LSD)

8:10, 8:58, 8:55, 8:38, 8:30, 8:41, 8:49, 8:54, 8:47, 8:47, 8:57, 9:00, 9:07, 8:47, 8:58, 9:57, 10:45, 11:56

18 miles in 2:44:47 or 9:09 mpm

Brook Adrenaline(4) Miles: 18.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

5am run on Columbus People Trails.  Very slow and tired.  Just trying to build weekly mileage 3.75 miles in 42:55:44 or 11:27 mpm

10:30, 11:48, 11:44, (8:49)

6pm run by myself in Columbus after work.

9:19, 9:02, 9:29, 9:59, 9:47, 10:14, 10:34, (1:45)

7.15 miles in 1:10:13 or 9:49 mpm

Brook Adrenaline(4) Miles: 10.90
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run from the Clarion in Columbus.  A beautiful 64 degree clear morning.  legs are tired from ramp up in mileage. 8 miles in 1:21:00 or a 10:08 mpm pace

9:02, 9:07, 9:35, 10:09, 10:11, 10:31, 11:05, 11:05

 

 

Brook Adrenaline(4) Miles: 8.00
Weight: 159.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.0010.85

am tm run on the Disney Cruise.  6.85 miles in an hour.

pm lap run on the Cruise.  No watch 

Brook Adrenaline(4) Miles: 10.85
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am run on the track.  again no watch so no time

pm run on the track of the Disney Cruise.  5 miles each time.

Brook Adrenaline(4) Miles: 10.00
Weight: 0.00
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Race: Cast Away Cay 5k (3.1 Miles) 00:20:39, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

About 200 participants this year for the 5k run on Disney's private Island Cast Away Cay.  I did not bring my watch on the Cruise. Therefore, I was just out on a stoll today.  A group of about three of us stuck together for the first mile.  I made a wrong turn into a dead end and had to turn around.  8:30 start about 73 degrees.  Fun run.

20:39 minutes; roughly 2 minutes slower than 3 years ago.

Brook Adrenaline(4) Miles: 3.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mile run with Gordon and Shawn.  8:30, 8:33, 8:31, 8:49, 8:48, 8:43, 8:40, 8:31, 8:17, 8:32

 

8:36 mpm

Brook Adrenaline(4) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5am run with the group.  65 degrees.  6.5 miles from the Belle out to 914.  Dave and Dr. Pat recovering from the Bourbon Chase so we were slow.

 

9:03, 8:56, 8:47, 8:54, 8:54, 8:34 (4:50)

57:42 for 6.5 miles or 8:51 mpm

11:30 run from our new home.  3 miles in 28:13 or 9:23 mpm

 

 

K-Ruuz2 Miles: 3.00Brook Adrenaline(4) Miles: 6.50
Weight: 162.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4am run with Dave and Shawn on 914 from Saline.  52 degrees.  Cold front moving in.  

8:17, 8:03, 8:22, 8:31, 8:36, 8:43

53:10 for 6.25 miles

Brook Adrenaline(4) Miles: 6.25
Weight: 163.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am run with the group.  43 degrees.  We decided to run pumphouse road.

9:10, 8:42, 8:27, 8:37, 8:15, 8:14, 8:28, 8:51, 8:46, 8:44

 

8:38 mpm

Brooks Adrenaline(3) Miles: 10.00
Weight: 161.80
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Race: The Burnside Mile (1 Miles) 00:05:45, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.001.000.0016.00

5:30 am run with the group.  It was a cool 38 degrees. 6 of us ran the Black Hole in preparation for the IMM.  12 miles in 1:46:26 or 8:52 mpm

 

2:30 pm warm up before The Burnside Mile. 70 degrees and not so cool anymore.  2 miles easy at 10 mpm pace just to get some blood flow in the legs.

3pm race.  70 degrees and sunny.  A nice turnout for the first running of the Burnside Mile.  180 runners.  There were about 60 school aged runners.  The fastest running the mile in 5:06.  I ran a 5:45 which was decent for me all things considered.  This gives me a target for next year.  

1 mile cool down.

K-Ruuz3 Miles: 4.00Brook Adrenaline(4) Miles: 12.00
Weight: 161.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4 am run with Tony and David from the Shell Station on SR27.  Legs are tired from the weekend.  54 degrees.

8:49, 8:30, 8:26, 8:49, 8:51, 9:14

52:47 for 6 or 8:47 mpm

 

Brooks Adrenaline(3) Miles: 6.00
Weight: 161.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.150.000.007.15

4am run with Tony and Dave from Saline.  48 degrees.  The guys are getting much faster.

8:28, 7:54, 8:01, 7:56, 7:59, 8:07, 8:04 (1:07)

7.15 miles in 57:39

Brook Adrenaline(4) Miles: 7.15
Weight: 161.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

 6am run with Bourne to run.  A nice crisp 46 degrees out. 8 miles in 1:08:27 or 8:30 mpm

 

 

8:59, 8:41, 8:35, 8:32, 8:25, 8:16, 8:16, 8:14 

Brook Adrenaline(4) Miles: 8.00
Weight: 161.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

5am run with Jason from the Belle.  50 degrees 6 miles in 49:19 or 8:13 mpm

8:32, 8:14, 8:06, 8:16, 8:04, 8:04

 

Then 8.25 miles with the rest of the Group.  1:10:51 or 8:35 mpm

8:55, 8:39, 8:46, 8:28, 7:58, 8:04, 8:29, 9:11 (2:17)

 

Brook Adrenaline(4) Miles: 14.25
Weight: 161.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4am run with Jason and Dave from the Shell Station on 27.  61 degrees 

8:45, 8:42, 8:31, 8:17, 8:16, 8:22, 

6 miles in 51:07 or 8:29 mpm

Brook Adrenaline(4) Miles: 6.00
Weight: 160.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
172.7510.251.000.00184.00
Brook Adrenaline(4) Miles: 153.75Brooks Adrenaline(3) Miles: 23.25K-Ruuz2 Miles: 3.00K-Ruuz3 Miles: 4.00
Weight: 161.23
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