FREYGUY

five easy miles in pm with Thomas, Tim and Joe

Great day for a race.  weather was good. I met Joe Bell and a couple of his friends from Lexington, KY there.  They all three had great races today.  PR's I believe.  Thomas and Tim ran the half marathon 1:10:xx and 1:20:xx  respectively.  Joe finished the full in 2:50:xx.  I was a little shy of a PR.  Felt good, but just ran out of gas early.

Miles 1 through 4:  6:23.7, 6:33.4, 6:32.8, 6:31.3  effort seemed easy. pace was a little fast.  I was wanting to try banking time which is always ill advised, but I wanted to try it.  I didn't feel I had the mileage I needed in training and would need the time for the end.  I know I know, a textbook mistake.

Miles 5 through 8:  6:33.1, 6:34.8, 6:24.9, 6:28.9.  Still a very big group around me. The field of runners seemed to be very strong.

Miles 9 through 12:  6:42.4, 6:35.5, 6:50.5, 6:54.6:

Miles 13 through 16:  7:04.4, 7:12.3, 7:34.7, 7:43.5:  My original plan is to let off the gas a little and at 15 run a 8 minute pace for about a half of a mile.  This actually worked out well because my level of effort was now too high this early in the race and there was a little bit of a climb.  I hydrated as much as possible.

Miles 17 through20: 7:44.1, 7:44, 7:25.8, 8:02.1:  I repeated the recovery in mile 18.  2:20:12 for 20 miles

Miles 21 through 24:  7:43.7, 8:21.8, 8:07.4, 8:26.2:  Legs hurting pretty bad.  I'm just ready to be done.

Miles 25 26 and .2:  8:55.5, 9:05.8, 1:34:  I really died at the end.

Overall, I'm happy with the run.  It was a good day.

4 am run by myself.  a very slow and painful 6.15 miles in 1:03:26 or 10:19 mpm average

Am run with ryan. a little faster and not as sore. 6.75 m

iles in 93 minutes

AM run by myself.  Pace was about the same as yesterday (9:27 mpm) but splits were much more even.

am miles with Ryan Holle.

Run with Ryan Holle at 4 am.  23 degrees.  8:30 pace.  arthritis is starting to bother my knees, wrist and hand.

AM run by myself.  Still very cold. Very slow right now 9 miles in 1:22

AM run with ryan.  6 miles in 53:12.  Knee feels better today.  I broke in a new pair of shoes today.  K-Swiss Keahou 2's. Its like running on two pillows.  Very comfortable

am run with Jeff Niewidde. Easy pace (8;30) with a few 0.25 mile strides.

for the strides: 90, 86, 87, 78 seconds

1:20:53 overall for 9.75 or 8:17 mpm

midday run with jeff;  2.5 mile warmup on oktoberfest 5k route. then 2x1mile. 5:50 (182 hr) and 6:36 (177 hr).

then 7 miles around industrial park

AM run by myself.  1:29:30. easy pace

AM run with Ryan And JOE.  Welcome to the early morning club!.  6.5 miles at an easy 9 minute pace.  A nice crisp 27 degrees.  Laps around the highschool neighborhood.

PM run with my son.  1.75 miles at an average pace of 10:45

AM run by myself. 14 miles in 2:05:17 or 8:56 mpm

then 1.65 miles with my son Oliver Frey. 20:05 minutes or 12:21 mpm.  Check out his blog. OliverFrey.

AM run by myself before church. a nice cool 16 degrees.  8:51 average pace.

am run by myself. 9 miles in 1:23:19 or 9:13 pace.

A very cold start this morning 18 degrees.  A good crowd for the race. about 345 runners.  Danny Fisher and Tim Proctor were there.  Up front at there are a few highschool and middle school runners.  Danny was way out front on his own early on. A small group of us were together through the first mile or so.  The younger guys faded pretty early on.  I felt pretty good today other than my stomach was messed up.  Headache the last couple of days.  The kids had been sick lately and I may have had  a mild case of what they had. 

6:12, :20, :27, :30, :14

Now off to eat way to much food with family and friends.

AM run by myself at St. Meindrad.  One mile loop up the hill 115 ft climb.  9:23 average pace. 51:25:47 overall