FREYGUY

Rock N' Sole Milwaukee, WI

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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: 0.00 Month: 82.00 Year: 1012.25
K-Ruuz3 Lifetime Miles: 330.75
K-Ruuz4 Lifetime Miles: 202.90
Brook Adrenaline(4) Lifetime Miles: 395.05
Brook Adrenaline (5) Lifetime Miles: 345.70
Sketcher Meb Speedster Lifetime Miles: 225.05
Brooks Adrenaline (6) Lifetime Miles: 361.75
2017Barefoot Lifetime Miles: 5.50
2017 Cycling Lifetime Miles: 56.20
Nike Zoom Streak LT Lifetime Miles: 203.15
Sketchers Meb (2) Lifetime Miles: 37.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.1513.104.000.0053.25
Weight: 151.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

mid day miles very easy miles 9:49 mpm average.  A little sore from yesterdays workout.

Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

pm run around the neighborhood.  kind of hot.  8:30 pace

Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.004.000.0011.25

am run around neighborhood.  1.75 mile warm up 16X400m w. 400m recovery.  1.5 mile cooldown.

16x400:  89, 90, 90, 94, 93, 96, 93, 88, 96, 97, 90, 104, 98, 89, 110

 

pm bike 20 mile bike ride with 15.9 mph average. 37 mph max.  Kind of a shakedown ride.  I haven't been on it yet this year.  I also installed a smart phone holder on profile bars.  I am amazed with technology.  gps, speed, odometer, phone, camera, compass, tv, radio, mp3 player, and internet 3 inches from my nose while riding a bike.  That's craziness.  What else does a guy need.

Weight: 151.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

easy am run around neighborhood in pouring down rain. 

Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

am tm run. easy 6.6 mph pace.

 

!!!RACE TOMORROW!!

Weight: 151.80
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Race: Rock N' Sole Milwaukee, WI (13.1 Miles) 01:26:52, Place overall: 30, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0013.100.000.0017.10

Race with Arnold my brother-in-law. Rainy morning about 60 degrees.  Actually a nice day for a race. 3589 half marathon runners. race also included a quarter marathon and a 5k.  This was the first race that I've ran that closed an interstate for the course.  The first 4 miles were on I-794 crossing a bridge.  kind of interesting.  also, the best seeding I have ever had. I was number 14.  I figured somebody just made a mistake.  I don't get two digit numbers.

 Mile 1: (elevation 590ft to 840ft). Going over the Hoan Bridge. I started right up on the start line behind Ronald Mcdonald on a scooter and some dog mascot.  Lead pack went out very quickly I was showing a 5:50 pace for the first half mile while climbing.  I knew this was not my pace so I tried to settle into a 6:35 as planned.  6:39

 

Mile 2:(840 to 700)still a light rain with wind in our face.  settling in a bit.  6:23

Mile 3: (700 to 596 then back to 700ft) Off ramp, water stop and On ramp to head back over the bridge.  I took a gel shot and some water.  One of the runners (Todd) that was behind me caught up and I started talking to him.  He was about my age. He was looking to run a sub 90min half.  We ran together for a while. 6:37 (20:04 5k)

Mile 4: (700 to 814) Climbing the bridge. Todd is with me.  he was looking to settle into a 6:45, so we did. 6:46.

Mile 5: (814 to 8:40 then down to 700) Over the bridge and down the back side.  Still running with Todd.  Approaching the crowd down town.  6:40

Mile 6:  (700 to 593)  Todd and I parted ways as I was looking to run a little faster.  Nice kick of the back side of the bridge. Rain has stopped. 6:25/ 41:03 10k

Mile 7:  (593 to 661)  a good little hill going into a park.  a light wind has been at our backs now since mile 3.  I up the effort for the hill.  Those who know me know that I'm a slow climber.  6:55

Mile 8: (661 to 671)  Not a whole lot of elevation change, but there were five rolling hills with the last one gaining 30 ft.  Todd catches up with me and we talk for a bit.  there was a pack of 4 runners that pass us.  6:55

Mile 9:  (671 to 599) We are now coming out of the park and will be heading back toward downtown along Lake Michigan.  There is a decent breeze in our face now.  I decide to tag along with the pack that passed us.  Todd fades off for the last time.  6:26

Mile 10: (flat) The rest of the race is flat along the shore line.  6:31and 1:06:31 for 10 miles

Mile 11: 6:38

Mile 12: 6:29

Mile 13: 6:19

Last 5k 20:21

overall 1:26:52   PR!!:)

 

Todd finished in 1:28:11

Arnold finished in 1:33:04

 

 

 

 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.1513.104.000.0053.25
Weight: 151.68
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