FREYGUY

AM run with ryan.  12 miles in 1:51:12

am run in the rain. 1.65 mile warm up. 5k in 24 minutes flat. 1.25 mile cool down.

3 miles at home on tm so Heidi can go to work.

pm run: 5 miles on the tm.

am run with ryan at the highschool 6.4 miles in 1 hour flat.

3.6 miles on tm while watching extreme weight loss on abc.

Race in Columbus Indiana. 63 degrees and drizzle. Race was for the Catholic churches Haiti youth group mission trip.  There was a track close by, so I started out with a 1.5 mile warm up.  Left hamstring is tender so I needed to get some heat in it. I started out about twenty feet back in the group.  It didn't take long before the field had thinned out.  Race was stacked with good runners.  It draws some talent from Indiana University which is not too far away.  Race felt good. PR by 1 second :)

5:57, 6:15, 6:12, 0:42

finished off the morning with 4x1mile with random mileage as filler.  It was also nice to visit and run with Joe Bell.  Joe has been very inspirational in the marathon training area.  Nice PR today joe.  As I have said before, any day you PR, it is a good day.

nevery mind the race distance. The computer will not let me enter 3.1

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

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

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.

easy am run around neighborhood in pouring down rain. 

am tm run. easy 6.6 mph pace.

!!!RACE TOMORROW!!

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

AM treadmill run at 8 mpm.

PM run bike run with Joe Bell.  1.5 miles/5.5/4.5.  The plan was to ride the bike route for the Columbus tri, but Joe got a flat so we switched it up. 

am tm run

am run before church:

8:09, 8:24, 8:20, 8:29, 8:02, 8:22, 8:34, 9:33, 9:40, 10:07, 10:19, 2:33 (for 0.25 mile)

pm run in pouring rain:

8:26, 7:52, 8:32, 8:58, 9:37, 9:55, 9:16, 10:06, 9:26, 9:51, 0:58 (for a tenth)

AM run: 2.5 miles on tm 10 mpm tough

PM:

Joe and I tried the biking thing again.  I had a flat 2.8 miles in. chained our bikes to a stop sign and ran back to pick up truck. 

2.7 miles in 22:43 (bare footed)

then 2.8 miles in 24:15 (with shoes) around tipton lakes

AM run:

1.75 mile warm up; then 8x800m w. 400m recoveries targeting 3:15 pace. 2 mile cool down.

3:16, 3:15, 3:15, 3:18, 3:21, 3:33, 3:35, 3:34

AM Run:  well today's plans for an am run got blown up.  We kept my brothers kids overnight.  All of the children played well together and didn't go to bed until 10:30.  The night was full of interruptions from a severe thunder storm, to one wetting the bed, a lost tooth, and Hudson (the youngest) homesick and wanting his mommy.  Since Heidi has to be at work at 7am, I attended to their needs.  Was not ready for a 4:30 am run.

PM run:  another thunderstorm; cancelled baseball game.  That's ok, I'll run on the treadmill once we are done with dinner.  Nope; tornado warning kept us in the basement for a while, then a bad headache.  We will try it again tomorrow.

am run:  attempt at progression run 4 @ 7:45; 4 @ 7:25; 4 @ 7:05

1.65 mile warmup.  0.65 mile cooldown

7:43, 7:48, 7:40, 7:46, 7:25, 7:24, 7:50, 7:52, 7:51, 8:29, 10:33, 10:50

I didn't have the speed at the end.  Oh well, I got a couple miles in today.

run with Joe Bell in Columbus.  Not sure on the splits because I forgot my watch.  Joe ran the first 14 miles with me (he had run 13 miles earlier).  I finished the last 10 by myself.  Tough after 18.  3:26:00 for 24 miles

pm run in the rain.  8 miles at 8:15 pace.