FREYGUY

January 2017

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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 13 and Amelia 11.  I have been running for about 18 years now.  

Favorite Blogs:

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Miles:This week: 5.60 Month: 51.15 Year: 1197.35
K-Ruuz4 Lifetime Miles: 478.45
Nike Zoom Streak LT3 (2) Lifetime Miles: 589.78
Nike Zoom Streak LT3 (3) Lifetime Miles: 468.15
K-Ruuz5 Lifetime Miles: 331.86
Nike Matumbo Track Shoes Lifetime Miles: 11.50
Nike Wildhorse Lifetime Miles: 169.20
Nike Pegasus Lifetime Miles: 485.00
Nike Vaper Fly Next Lifetime Miles: 702.94
Nike Zoom Streak LT4 (1) Lifetime Miles: 442.15
Nike Zoom Streak LT4 (2) Lifetime Miles: 306.90
Zoom Fly 3 (1) Lifetime Miles: 797.10
Nike Pegasus (2) Lifetime Miles: 49.50
Nike Vaporfly Next (2) Lifetime Miles: 49.20
Addidas Takumi Sen 7 Lifetime Miles: 376.70
Addidas Takumi Sen 8 Lifetime Miles: 57.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
209.1517.758.000.00234.90
Brook Adrenaline(4) Miles: 11.25Sketcher Meb Speedster Miles: 50.252017Barefoot Miles: 1.00Brooks Adrenaline (6) Miles: 51.50K-Ruuz2 Miles: 29.05K-Ruuz1 Miles: 43.00Brook Adrenaline (5) Miles: 48.85
Weight: 158.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

8am annual new years day trail run with the group.  I little muddy after night time rain.  

10:24, 9:59, 10:22, 10:10, 10:20, 12:21 (1:08)

1:04:46 for 6.10 or 10:35 mpm

Brook Adrenaline(4) Miles: 6.10
Weight: 160.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5am run with Shawn from Saline to 27 along 80.  53 degrees.

8:46, 8:41, 8:39, 8:59, 9:13, 8:43

8:50 mpm

4pm run with Gordon around Slate Branch.

8:46, 8:26, 8:45, 8:41, 8:55

Sketcher Meb Speedster Miles: 11.00
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.750.000.008.75

4:30 am track work with Dave and Jason.  54 degrees 5x1000m 

4:15, 4:09, 4:01, 3:59, 3:57

Sketcher Meb Speedster Miles: 7.752017Barefoot Miles: 1.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

5am run with Jason, Tony and George.  37 degrees and very windy.  Legs are feeling yesterday's track workout.

8:23, 8:24, 8:26, 8:26, 7:53, 8:30, (1:04)

8:22 mpm average

Sketcher Meb Speedster Miles: 6.25
Weight: 159.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.757.000.000.0020.75

10:30 am run after church.  Only 13 degrees.  I haven't ran for a few days.  I just want to knock the dust off.

8:49, 8:50, 9:00, 9:05, 9:17, 9:44 (8:15)

6.75 miles in 1:02:42 or 9:18 mpm

3pm run with dave and john from Beacon Hill to the Parkway

9:05, 8:35, 8:49, 8:34, 8:36, 8:41, 7:56, 7:40, 7:36, 7:41, 8:04, 8:02, 7:49

1:55:54 for 14 miles or 8:17 mpm

Sketcher Meb Speedster Miles: 6.75Brooks Adrenaline (6) Miles: 14.00
Weight: 159.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

5:30 am run with Heidi.  19 degrees run around the neighborhood

9:51, 9:39, 9:43

 

5:30 pm run in PC Park. Lots of hills, some trails.  5.15 miles in 57:20.  Not real fast, but legs are a hurtin.  

Brook Adrenaline(4) Miles: 5.15Sketcher Meb Speedster Miles: 3.00
Weight: 159.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.003.000.0011.25

PC track work at 4:30 am with Gordon, Dave and George. 42 degrees and NOT raining for once.

12x400m

95(sec), 95, 93, 93, 96, 90, 95, 91, 92, 92, 93, 85

K-Ruuz2 Miles: 11.25
Weight: 158.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

6pm  run in Columbus Indiana on the people trails.  55 degrees.

12.4 miles in 1:57:55 or 9:31 mpm

K-Ruuz2 Miles: 12.40
Weight: 158.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

A very slow 5.4 miles in Seymour between normal work hours and Plan Commission meeting at 7pm.  10:10 mpm average.  Legs are feeling the effects of ramping up mileage.

 

 

K-Ruuz2 Miles: 5.40
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.000.0011.00

5am run with Dave at the track for a 1 mile time trial.  then 6 mile fartle run with the group. 41 degrees.

5:56 for the mile.

9:11, 8:06, 7:52, 7:45, 8:19, 8:31 for the fartlek group run.

K-Ruuz1 Miles: 11.00
Weight: 158.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

5am long run with the Group.  43 degrees.  3 miles out trhough ferguson and back to pick up Craig. Then up 1247 and back to town on 27.

9:16, 8:38, 8:50, 8:45, 9:00, 8:54, 9:05 9:14, 8:57, 9:03, 9:10, 8:28, 8:47, 8:49, 9:14, 8:52

16 miles in 2:23:17 or 8:57 mpm

Brook Adrenaline (5) Miles: 16.00
Weight: 158.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am run with Shawn in our neighborhood. 45 degrees.

9:02, 9:04, :07, :12, :25, :10, :28, :12, :22, :39

10 miles in 1:33:01 or 9:17 mpm

Sketcher Meb Speedster Miles: 10.00
Weight: 158.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles by my self in my neighborhood.  Belly bug kept very close to the house.

Sketcher Meb Speedster Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

5am run with the group.  a very nice 55 degrees out.

8:49, 8:11, 8:19, 8:20, 8:09, 7:43, 8:11 8:02, (2:15

8.25 miles in 1:08:03 or 8:13 mpm

Brooks Adrenaline (6) Miles: 8.25
Weight: 159.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.500.000.000.0022.50

Brooks Adrenaline (6) Miles: 22.50
Weight: 159.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

pm run on my way home from Seymour in Louisville.  Nice outside.  48 degrees

7:55, 7:57, 8:05, 8:38, 9:12, 9:14 9:44, 10:04, 11:04 (2:30)

9.25 miles in 1:24:28 or 9:08 mpm

Brook Adrenaline (5) Miles: 9.25
Weight: 159.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30 am run with George, Dave and Tony through the Black Hole.  38 degrees and clear.

8:34, :18, :34, :23, :19, :24, :20, 7:51, 7:21 8:19 

10 miles in 1:22:42 or 8:15 mpm

K-Ruuz1 Miles: 10.00
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

6pm run in Louisville.  35 degrees.

8:06, 8:52, 9:15

3.6 miles in 32:37 or 9:01 mpm

Brook Adrenaline (5) Miles: 3.60
Weight: 157.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

5am run by myself in our neighborhood and down to the marina.  35 degrees.  

8:50, 9:01, 11:55, 10:07, 9:43, 10:32 (8:15)

6.75 mles in 1:08:24 or 10:08 mpm

Brooks Adrenaline (6) Miles: 6.75
Weight: 157.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

6am run with Shawn.  27 degrees Trip up SR 27 and back.

 

8:54, 9:01, 9:01, 9:05, 9:07, 8:56, 9:00, 9:11, 9:16, 9:10, 9:15, 9:06, 9:21, 9:16, 9:22 9:45

16 miles in 2:27:06 or 9:11 mpm

Brook Adrenaline (5) Miles: 16.00
Weight: 158.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

5am run with Tony, David, and George.  34 degrees and trying to snow.  We ran the bypass.

8:40, 8:30, 8:36, 8:35, 8:45, 8:47, 9:00, 8:27, 7:45, 7:45, 7:40, 7:28, 7:42, 7:36, 7:13 8:03

16 miles in 2:10:55 or 8:11 mpm

K-Ruuz1 Miles: 16.00
Weight: 158.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5am easy run in the neighborhood.  27 degrees 

10:22 mpm ave pace

Brook Adrenaline (5) Miles: 4.00
Weight: 157.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

5am run with David and Jason.  49 degrees but windy.  4x1mile was the plan.

 

6:27, 6:40, 6:31, 6:47

K-Ruuz1 Miles: 6.00
Weight: 159.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
209.1517.758.000.00234.90
Brook Adrenaline(4) Miles: 11.25Sketcher Meb Speedster Miles: 50.252017Barefoot Miles: 1.00Brooks Adrenaline (6) Miles: 51.50K-Ruuz2 Miles: 29.05K-Ruuz1 Miles: 43.00Brook Adrenaline (5) Miles: 48.85
Weight: 158.64
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