FREYGUY

December 2013

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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: 0.00 Month: 56.90 Year: 1108.60
K-Ruuz3 Lifetime Miles: 474.80
K-Ruuz4 Lifetime Miles: 317.60
2017Barefoot Lifetime Miles: 5.50
2017 Cycling Lifetime Miles: 56.20
Nike Zoom Streak LT2 Lifetime Miles: 203.15
Sketchers Meb (2) Lifetime Miles: 375.60
Nike Zoom Streak LT2 (2) Lifetime Miles: 248.40
Nike Zoom Streak LT2 (3) Lifetime Miles: 202.15
Nike Zoom Streak LT3 (1) Lifetime Miles: 157.05
Nike Zoom Streak LT3 (2) Lifetime Miles: 49.90
Nike Zoom Streak LT3 (3) Lifetime Miles: 30.00
Nike Zoom Elite Lifetime Miles: 92.75
K-Ruuz5 Lifetime Miles: 13.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
119.0517.701.000.00137.75
Weight: 148.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM run with Ryan.  A warmer morning in the 30's. 7 miles in 1:01:38 or 8:48 average pace.

Weight: 150.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM run with Ryan. Very warm for this time of year. In the 50s.

 

6 easy miles in 52:15 or 8:42 average pace.

 

This week I have signed up for the Carmel Marathon on April 12, 2014 and the Shamrock Marathon at Virginia Beach on March 15th.  jeff Neiwedde has asked me to pace him. Also, I'm hoping this keeps me on my toes. I will need to be in the best shape of my life to pace Jeff at 3:15 to 3:20 in the middle of a building period (no taper).

 

I'm very excited about the next four months.  I also am enjoying a little down time right now, but with the holiday's and lower mileage comes weight control issues :(

 

 

Weight: 151.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.203.000.000.0012.20

AM run by myself.  Looking at the weather forecast, I wanted to get a little speed in today.  Tomorrow will most likely be more of a survival run (ice, snow, wind, and cold). Today 12.2 miles with 9 at 8 min pace. 3 at 6:30 pace.

 

7:58, 8:04, 8:02, 7:58, 6:33, 8:03, 8:03, 6:30, 8:20, 8:32, 6:52

 

 

Weight: 148.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM run with Ryan cancelled.  Freezing rain, sleet, snow.  Thought that a 4am run may not be a good idea in slippery conditions.  I kind of miss it though.  Maybe a run outside later on today

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

5:30 am run by myself. Jeff was going to join me, but bailed. Too cold and icy.  10 degrees and 9 inches of snow.  I end up doing a cross country run on the highschool grounds. 9 inches of fresh snow. 4.75 miles in 1:03:21 or 13:21 minutes per mile.

 

PM: Raindeer Romp with my 6 year old son Oliver.  Cold Breezy and very icy.  It was a 5k, but after one fall on the ice and frozen toes, Oliver wanted to turn around early.  We made it 2.15 miles in 33:43.

 

 

Weight: 148.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM run around Mutton Creek.  A couple of inches of fresh snow. Also a little warmer, or so I thought. The sun must have helped out. 10 degrees and sunny.  44:26 or 9:19 average pace.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM run with Ryan. 28 degrees and a fresh dusting of snow on the roads.  Easy 5.2 miles in 49:59 or 9:37 pace.

Weight: 149.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

AM run by myself after dropping Amelia off and school and having a meeting with the mayor about engineering opportunities for the city.  I've been at home with the kids now for about a year.  This has been a huge blessing.  At the same time I feel like I need to be doing something.  I went from a very high paced job to discussing things with 4 and 5 year olds.  That combined with a cold early winter has been mentally rough on me.

 

Anyway, to the run:  8:07, 8:07, 8:24, 8:25, 8:39, 8:37, 7:24 (for.8)

 

Back into training for a marathon

Weight: 149.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM run with Ryan. 8:54 pace

Weight: 149.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.500.000.008.50

Run by myself while Amelia is in school.  I had to make it quick to get back and clean up resume.  I wanted to send it to the county today.  I spoke with the super intendent, Warren Martin yesterday and they are interested in hiring a full time county engineer. 

 

To the run.  8.5 miles in 1:04:44 or 7:35 average

7:31, 7:31, 7:38, 633, 7:31, 6:56, 8:07, 8:17, 4:46 (for .5),  The last 2.5 as a cooldown.

 

 

Weight: 149.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.001.000.005.10

AM run with ryan:  we did a little speed work today.

three miles 8:22, 6:55, 9:00.  then half mile in 3:17, then mile in 5:45

Weight: 148.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM run in the rain by myself.  Just a very relaxed effort.  Legs are tender after pushing a little harder yesterday. 

Weight: 147.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

AM run before church.  11.8 miles in 1:51:39 or 9:28 mpm. very slow. legs felt suprisingly heavy.

Weight: 148.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.000.000.004.90

AM run by myself.  9;05 average

Weight: 147.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.200.000.007.70

AM run on Trinity track.  10 degrees and a dusting of snow.  1 mile warm up (8:40)

10k timed 40:25.  6:27, 6:27, 6:33, 6:46, 6:42, 6:20, 1:08

 

.5 mile cool down

Weight: 149.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM run by myself.  easy run around the neighborhood.

Weight: 148.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM run by myself around the nieghborhood.  not sure on the pace.  Garmin was dead.

Weight: 149.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM run by myself.  easy effort 5 miles in 44:34

Weight: 149.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM run by myself around the neighborhood.  40:34

Weight: 148.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM run before church.  12.5 miles in the rain 38 degrees around the highschool

Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM run around the hood.  43:21 or 9:38 average.  Legs are heavy after a longer run yesterday.

Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
119.0517.701.000.00137.75
Weight: 148.99
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