FREYGUY

December 2014

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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: 32.35 Year: 1956.43
K-Ruuz3 Lifetime Miles: 630.85
K-Ruuz4 Lifetime Miles: 378.70
Sketchers Meb (2) Lifetime Miles: 608.00
Nike Zoom Streak LT3 (1) Lifetime Miles: 309.95
Nike Zoom Streak LT3 (2) Lifetime Miles: 268.95
Nike Zoom Streak LT3 (3) Lifetime Miles: 160.05
Nike Zoom Elite Lifetime Miles: 372.65
K-Ruuz5 Lifetime Miles: 85.51
Nike Vaper Fly (1) Lifetime Miles: 491.48
Air Jordan (1) Lifetime Miles: 28.65
Air Jordan (2) Lifetime Miles: 29.20
Air Jordan 88 (1) Lifetime Miles: 78.30
Nike Wildhorse Lifetime Miles: 82.85
Nike Pegasus Lifetime Miles: 100.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
148.660.000.000.00148.66
K Swiss Blades Miles: 56.35K Swiss K-ona Miles: 74.15K-Ruuz1 Miles: 18.15
Weight: 156.69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM run with Ryan Holle.  30 degrees and calm.  Both of us just trying to get back into a good running routine.  No land speed records here.  Just an easy 5 miles in 48:29 or a 9:42 mpm average.  I'm looking at working with a personal trainer through the winter to get ready for the Boston Marathon. 

Very excited to get back into a routine.

K Swiss Blades Miles: 5.00
Weight: 158.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

AM run with Ryan Holle.  6.15 miles in 55:20 minutes or 9:10 mpm 33 degrees and calm.

K Swiss K-ona Miles: 6.15
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM run with Ryan Holle.  35 degrees 4:10 am.  Just an easy 9 mpm run.

 

 

K Swiss Blades Miles: 5.00
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

4:00 am run by myself in the rain around Mutton Creek.  37 degrees.  6.25 miles in 1:00:46 or 9:43 mpm

8:30 pm run with Ryan around Mutton Creek.  3.25 miles in 28:57 or 8:49 mpm ave

K Swiss Blades Miles: 3.25K Swiss K-ona Miles: 6.25
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

PM run through Mutton Creek.  39 degrees and sunny.  10.25 miles in 1:35:30 or 9:19 mpm average

8:32, 8:54, 9:15, 9:35, 9:20, 9:16, 9:29, 9:08, 9:52, 9:35 (2:31)

K Swiss K-ona Miles: 10.25
Weight: 154.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM run before church.  Kind of a misty rain.  8 miles in 1:22:00 or 10:16 mpm. 

9:28, 9:29, 9:43, 10:19, 10:13, 10:36, 11:19, 10:52

K Swiss Blades Miles: 8.00
Weight: 156.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

AM run by myself around Mutton Creek.  42 degrees and quite warm for this time of year.  7.75 in 1:16:07 or 9:43 mpm

9:09, :00, :30, :47, :34, 10:06, 10:09, (8:51) 

K Swiss K-ona Miles: 7.75
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

AM run with Ryan around the high school.  48 degrees. 6 miles in 54:38 or 9:06 mpm

8:18, 8:22, 8:30, 9:02, 9:34, 10:45

 PM run by myself around mutton creek 36 degrees.  4.75 miles in 43:56 or 9:16 mpm

9:00, 8:19, 9:37, 9:35, (7:24)

K Swiss Blades Miles: 6.00K Swiss K-ona Miles: 4.75
Weight: 156.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM run by myself around mutton creek.  27 degrees and overcast.  7 miles in 58:35 or 8:25 mpm

 

7:51, 8:06, :19, :25, :59, :35, :31

K-Ruuz1 Miles: 7.00
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM run with Ryan at the high school.  4;15 am and 27 degrees.  Legs are sore from yesterdays PM run.  

K Swiss K-ona Miles: 6.25
Weight: 157.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

4:30 AM run to my strength trainer.  1.5 miles

K Swiss Blades Miles: 1.50
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM tempo run by myself.  30 degrees and sunny.  9:02, 9:00, 9:01, 9:03, 8:53, 8:29, 8:04, 7:28, 9:24, 8:58, 8:40, 8:54

 

1:45:50 for 12 miles or 8:49 mpm

K Swiss Blades Miles: 12.00
Weight: 156.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM run after church in Muscatatuck National Park.  sunny and 32 degrees. 7 miles at a 10 mpm pace.  legs are sore from pushing the pace yesterday.

K Swiss K-ona Miles: 7.00
Weight: 155.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM run by myself around the high school.  Very slow due to weekend runs.  4.75 miles in 51:32 or 10:49 mpm

K Swiss K-ona Miles: 4.75
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM run around Mutton Creek.  40's and light misty rain.  1:07:15 for 7 miles or 9:37 mpm

K Swiss Blades Miles: 7.00
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM run at St. Meindrad.  Hill run around the Archabbey.  sunny and 42 degrees.

8:15, 9:09, 8:42, 8:27, 10:06, 8:57 (3:21)   6.25 miles in 57:00 or 9:07 mpm

K Swiss K-ona Miles: 6.25
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4am run to Carols for strength training.  1.5 miles

 

Noon run around cemetery.  3.40 miles

 

5 pm run at Muscatatuck Wildlife Refuge.  4.10 miles

K Swiss K-ona Miles: 9.00
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

pm run after church overcast and 33 degrees.  legs feel good after a day off. 

8:34, 8:39, 9:16, 9:10, 9:24, 9:34, 9:50, 9:48, (6:16)  8.6 miles in 1:20:36 or 9.20 mpm

K Swiss Blades Miles: 8.60
Weight: 157.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM run with Ryan.  27 degrees.  High school area run.

8:32, 8:45, 8:38, 9:01, 10:00, (7:33) OR 52:31  for 5.75 miles 9:09 mpm

K Swiss K-ona Miles: 5.75
Weight: 157.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.950.000.000.007.95

afternoon run after work.  30 degrees and clear.  5 miles easy then tempo for 2.

8:58, 9:04, 9:10, 9:02, 8:46, 7:37, 8:01, 9:59

1:10:40 for 7.95 miles or 8:53 mpm. 

 

This is the first time in a while that I have pushed the pace and I can tell.  I was zapped for the last mile.

K-Ruuz1 Miles: 7.95
Weight: 156.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.210.000.000.003.21

AM run 12 degrees  8:00, 7:54, 9:55 (2:04) or 27:54 for 3.2 miles

K-Ruuz1 Miles: 3.20
Weight: 156.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
148.660.000.000.00148.66
K Swiss Blades Miles: 56.35K Swiss K-ona Miles: 74.15K-Ruuz1 Miles: 18.15
Weight: 156.69
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