FREYGUY

mid-day run;  49 degrees and sunny.  A nice change to wear shorts and no coat or gloves.  Very easy effort in prep for a 24 mile run tomorrow.

8:32, :45, :49, :43, :43, :47, :48, :46, :40, :52, :12, :24, :36, :20 or 2:01:36 for 14 miles. 8:39 mpm

AM run: 7:30 am start in freezing rain, and sleet on black ice.  I ran 12.65 miles at 8:53 mpm ave.

8:38, :36, :53, :38, :41, :52, :43, 9:10, 8:51, 8:58, 9:00, 8:54, 6:19 (0.65 mile) for 1:52:19 before bringing it inside on the treadmill.  9.85 miles on tm at 7.5 mph (8:00 mpm)

1:30 am run.  I couldn't sleep, so I hit the treadmill.  7 miles at 7.5 mph.

7:00 am run. Kids are on a two hour delay today.  5 miles at marathon pace 8.4 mph.

am run around the neighborhood

am run with ryan: 8:45, 8:54, 9:01, 9:00, 9:01, 9:17, 9:29, 6:29 (for.7)  7.7 miles in 1:10:27 or a 9:09 mpm ave.

pm run around the neighborhood.  8:06, :22, :02, :58, :56, :47, 9:00, 9:03.  1:10:08 for 8.1 miles or 8:40 mpm ave.

AM run by myself from Tanger Outlet around the highschool and back. 

8:40, :28, :50, 9:24, 9:06, 9:26, 8:40, 9:07, 9:06, 8:42, 8:44, 9:02, 9:14, 3:41 (for.4)  13.4 miles in 2:00:16 or 8:58 mpm ave.

http://connect.garmin.com/activity/457137777

Mid-day run:  20.4 miles from house to the Seymour wastewater treatment plant and back with 3 laps around the highschool.  8:43, :32, :51, :52, :46, :38, :40, 9:08, 8:59, :47, :56, :59, :43, cutdowns: 7:55, :58, :40, :34, :58, :39, 6:52, 2:44 (for .4)

2:51:01 for 20. 4 miles or 8:23 mpm ave

AM run: very easy effort. 9.8 miles in 1:32:12 or 9:23 mpm average.  Legs are heavy from weekend workout.

4:00 am run with Ryan.  7.1 miles in 1:01:17 or 8:40 mpm average

8:52, :15, :22, :34, :58, :53, :44

AM run. Cold but sunny.  11.55 miles in 1:46:09 or 9:11 mpm.  easy effort in prep for this weekends marathon

4:00 am run with ryan.  8:59, :30, :23, :35, :49, 9:00, 8:50, 9:00. 1:11:05 for 8.1 or 8:47 mpm ave.

Arnie and I are driving all night to Vriginia Beach for the Shamrock Marathon on Sunday.  Maybe a 4 or 5 mile shake out tomorrow afternoon after 12 hours in a truck and messed up sleep schedule.  The race is kind of at an odd time.  They run the half marathon at 7 on sunday, then the full marathon at 8:30.  This will make for a long day of driving on sunday after the race.

PM run after checking into hotel room and picking up packet for tomorrows race at Virginia Beach, VA.  It is beautiful out, 75 degrees and sunny.  Very windy though.  I just ran along the beach to loosen the legs up after driving all night to get here.

Nice day for a race.  A little windy though.  12 to 20 mph sustained winds. My plan was to hang out with the 3:15 group for 18 miles, then go for it (sub 3:10), which is kind of what I did.  8:30 start, so I was able to sleep in a little, eat breakfast and jog the roughly 2 miles to the race start line.

Miles 1 through 4:  7:36, :17, :24, :15.  Our pace group leader had lots of stories to tell.  He talked a lot.   We had a good group of about 30 people or so.  We started out by heading south with the wind.  Pace seemed easy at this point.

Miles 5 through 8 :7:19, :23, 24, :19  I eat gels like candy for this race going through 9 durning the race and as much water as I could stand.  We had a hairpin turn at about 5.5 and headed into the wind for the next 10 miles.  With the group we had it was nice to be able to tuck in. 

Miles 9 through 12:  &:18, :32, :21, :20.  Again, most of this was right into the wind, along the beach.  I figured keeping a slightly slower pace into the wind but staying close was a good gameplan.

Miles 13 through 16:  7:28, :23, :24, :21.  We passed through the halfway point on pace (3:15's pace) at 1:37:32. Also all of our garmins were showing the route to be about  0.11 miles long at this time.  Body still feeling good.

Miles 17 through 20:  6:45, :57, :41, :53.  Its go time!  The first miles and a half were not to bad.  The wind was block by a woodsy area.  After leaving that, it was straight into the wind again by myself.  Effort was way up at this time.  I had set my virtual partner at a 7:12 pace and I was 3:00 minutes behind at 16 miles.  My goal was to catch it and stay in front.

Miles 21 through 24:  7:01, 6:57, :36, :27, :38.  by mile 22 the wind was mostly to my back.  I caught my virtual partner in mile 23 which felt great.  Legs were stil pumping well.  I took my last gel in mile 23 and just kept pumping as hard as I could.

Miles 25, 26, and 0.2:  6:38, 6:26, 2:13 (for 0.38 miles, yes a little long).  It felt really good to pass through the 25 mile marker under 3:00 hours.  By this time I was sure to qualify for Boston.  Again, I still felt strong.  Just kept pumping those arms and striding it out.  3:07:52 overall

PR

BQ

:)

Then a 2 mile jog back to the hotel.

Am run by myself. slow

and steady 8.7 miles

AM run with Ryan.  8:10, :22, :41, :55, 9:09, 9:02, 4:27

Mid-day run on the TM. 8.75 miles at 7 mph (8:34) and 1.25 miles at 9 mph (6:40)

PM run around the neighborhood.  3.2 miles in 28:29

I ran over to the McDonalds in Seymour and Joe Bell picked me up on his way through.  He had overslept so we were in a big hurry to the race.  Once getting to Louisville we were stuck in traffic on the off ramp of I-65.  I jumped out of the car and ran over to Papa John's Stadium with Joe's ID in hand.  I still had to sign up for the race.  I made it just in time to sign up and pick up Joes bib for him.  He ditched the car at a gas station and ran over as well.  No time to make the essential bathroom break.  We ran to the start line while the National Anthem was being sung pinning our bibs in route.  Weather was a nice 48 degrees and freezy.  My plan today was to start out at 6:45s and through the park, then cut down from there.

Mile 1:  This mile is pretty flat.  I ran the centerline of the road.  Wind to our backs.  With the crowd and wind I was a little fast.  6:37

Mile 2:  Again this mile is flat as well.  the crowd was opening up some.  I found a group and crowded in behind them.  Still a little fast at 6:27

Mile 3:  In this mile we are intering Iroquios Park.  We are climbing and the pack breaks up.  This race has over 8,000 runners.  Being 10 miles, there are a wide range of abilities from the novice to the very seasoned. The hills usually separate them out.  I don't plan on upping my level of effort through the hills today.  6:45 for this mile.

Mile 4:  We climb another 70 feet in elevation.  Its wooded through here so little effect from the wind.  6:45

Mile 5:  The next few miles are rolling and twist through the park.  Mostly just a single file line of runners straightening out the corners.  6:35

Mile6:  Same story.  6:34

Mile 7:  We are coming out of the park and wrapping back to the runners entering the park.  A nice downhill helps pick up the pace.  However, the wind is in our face now and will be until the end.  6:16

Miles 8: Straight toward downtown.  6:26

Mile 9:  6:19

Mile 10:  Finishes on the 50 yard line of U of L's Papa John's Stadium.  6:13

1:05:03 

Mid-Day run with Joe Bell in Columbus.  Recovery run from yesterday's 10 miler.  Easy effort 14.8 miles in columbus. Pretty even pace at 8:00 mpm. 1:59:03 for 14.8 miles

PM miles:  6.2 miles by myself in about an hour.  Garmin is having some technical difficulties, so not real sure on the time.

AM run with Ryan.  22 degrees. When is Spring supposed to start??  7 miles in 1:02:56.  Legs are a little sore now after a couple of heavy weeks.  Still having issues with Garmin 310xt.  I think the memory may be fried.  It keeps telling me that "memory is almost full" even after deleting everything and doing a hard reset.  It also does not like to talk to the ant agent anymore.  I'm working on replacing the battery in my old Forunner 305.  Maybe its time for a new watch.  Either that or go back to the old days of a traditional stopwatch.  I've logged many miles that way in the past.

Looking for a fun 200 mile relay for the fall!  I'm building a team for the 2014 Bourbon Chase.  See details at http://www.bourbonchase.com/. Send me a comment if interested and I'll help you sign up!

AM run on TM: 5.25 miles at 7mph.

Looking for a fun 200 mile relay for the fall!  I'm building a team for the 2014 Bourbon Chase.  See details at http://www.bourbonchase.com/. Send me a comment if interested and I'll help you sign up!

AM run with Ryan.  Why is it still only 35 degrees at the end of March?? I guess thats better than the 18 degrees yesterday, but still.  Anyway, 5.75 miles at an easy effort 8:45 mpm average.

Looking for a fun 200 mile relay for the fall!  I'm building a team for the 2014 Bourbon Chase.  See details at http://www.bourbonchase.com/. Send me a comment if interested and I'll help you sign up!

PM run in the Smokey Mountains.  8 miles  3x1.33 mile loop starting at altitude 1612 ft and ending at 1071.  A pretty good workout for an Indiana flatlander like me.

AM hill run same as yesterday.  up and down the hill in the Smokeys

PM run. Back home.  sun is out.  As mentioned before Garmin is dead (done).  Back to using a stopwatch.  Two seven mile routes.  57:40 for the first (8:14mpm).  61:51 for the second (8:47 mpm).

PM run2:  Seymour Oktoberfest 5k course x2. 24:09 (7:47 mpm). Two minute standing rest.  Then back.  25:44 (8:18 mpm)

4 am run.  Legs are worn down right now.  time to start taper after today.  9:11, 9:35, 9:54, 10:15, 10:27, 10:42.

I start my new job today. Also, both Amelia and Oliver start soccer tonight.  I'm coaching both and the director for the program.Evenings are getting full now with soccer 3 days a week, 4H, and dance one night a week.

Still looking for team members for the Bourbon Chase, a 200 mile relay in the fall.  Go to www. bourbonchase.com for details.  Send me a comment if interested.