FREYGUY

4:30 am run with Dave and Gordon.  61 degrees.  wu then 9 mile tempo cd

7:41, :48, :34, :48, :42, :47, :49, :26, :17 for a 7:40 mpm average

Race in Seymour Indiana. This race has been ran for many years drawing about 400 runners.  47 degrees, off and on light rain and windy.  1.5 mile wu. Actually, I thought it was a nice day for a race.

First mile:  I lined up near the front and concentrated on a slow first mile.  most of the leading pack went out fast.  6:04 (6:11) for this mile.  

Second mile:  This mile had a couple of small rises and into the wind.  I was all alone from this point on.  6:14 (6:21)

Third mile: This mile wrapped back on the outgoing runner back toward the high school.  Wind to my back I was able to push a bit faster.  5:59 (6:06). and 1:00 minute for the last tenth.

Garmin showed 3.17  (time in parethases is waited for additional distance shown)

AM run by myself before church in St. Meinrad.  54 degrees 6 miles in at a very even 9 mpm pace. Late night and lots of drivng to attend a wedding last night.

5am run with Sean and Gordon.  61 degrees.   Nice and easy this week in prep for Chicago.  10 miles in 1:30:16.  Very even 9:00 mpm splits.

5:30 am run in Shelbyville by myself. 64 degrees. Just a very easy pace before driving to Chicago for the Marathon

This was a family trip to Chicago for the marathon.  Joe Bell joined us on Saturday.  Weather was clear and started out cool (low 50's).  It did however, warm up quick.  By the end of my run it was in the 70's.  I felt that I had trained well.  The thing I was lacking was the long long runs.  I think it showed up because I experienced serious melt down in the 21st mile.  I must say I enjoyed the run up to that point.  crowd support was awsome.  The group I was in (the 3:10 pace group) was large.  splits were even.  Course is flat.  This was my worst performance in many years.  

Can't let that get me down though.  We are running the Bourbon Chase this weekend and the Monumental Marathon in 4 weeks.   

5k: 22:42 (7:19 mpm)

10k: 44:46 (7:06)

15k: 1:07:03 (7:11)

20k: 1:29:18 (7:10)

Half: 1:34:16 (7:17)

25k: 1:52:02 (7:20)

30k: 2:15:18 (7:30)

35k: 2:52:02 (11:50)

40k: 3:36:27 (14:18)

Finish: 3:48:36 (8:55)

4:30 am run withthe group.  About 10 of us this morning.  I had run Chicago on sunday.  3 others ran the Iron Horse Half. Still others are running the Bourbon Chase.  Lots of us slow today.  10.55 miles at a 8:58 mpm.

4 am run with Bourne to Run.  48 degrees.  Feels like fall. Legs feel much better today.  We ran the furgeson loop.

8:39, 8:30, :48, :51, :54, 9:11, 8:53, 8:05

1:09:57 or 8:44 mpm

PM run from downtown Louisville to Clarksville to pick up van 2 for Bourbon Chase.  9 mpm

This is a 203 mile relay race through Bourbon country of Kentucky.  Relay team of 12 runners.  You follow the Bourbon Trail from distillery to distillery.  Our team MFSB (Must Find Some Bourbon) was mainly built of 50+ year old runners.  My wife and I are a bit below the median age.  

I ran legs 2, 14, 26, 33.  

Leg 2:  7.4 miles of Rolling terrain.  241 elevation Gain; 234 feet loss.  1:03 pm start, sunny and 63 degrees.  I passed a few people but took it a little easy anticipating a long night and day tomorrow.  

7:04, 6:58, 7:17, 7:10, 6:40, 7:10, 7:15 (2:57) for a 7:08 mpm average

Continued on tomorrows blog

Leg 14:  12:00 am start.  Midnight start and a very nice mid 40 degree start along US150 a 4 lane route. 6.5 miles.  369 feet of elevation gain.  391 feet loss.  passing 11 people, I felt pretty strong with the cold weather and light breeze. 

6:35, 6:35, 7:01, 7:07, 7:35, 6:47, (3:04)  6.5 miles in 44:46 or 6:54 mpm

Leg 26:  10:34 am start. 7.65 miles.  50 degrees and sunny.  482 feet elevation gain.  401 feet elevation loss.  runners have thinned out conciderably.  Most of the run, I was out there by myself.  

7:24, 7:11, 7:29, 7:29, 7:00, 7:30, 7:31, (4:29)  7.65 miles in 56:07 minutes or 7:19 mpm

Leg 33: 4:40 pm start.  55 degrees and very nice.  This was an unplanned leg for me.  However, due to team-members fatigue and injury, I ran it.  365 feet of Elevation Gain, 273 feet of fall.

7:13, 8:02, 7:29, 7:46, 8:09, 7:46, 7:09, (5:16)  7.8 miles in 58:54 or 7:33 mpm

Overall a fun weekend.  However, I think I'm ready to team with a little more competitive group.  This turned into an endurance weekend.

4am run with Gordon and David.  34 degrees.  Just an easy 6 miles  in 53:15 minutes or 8:51 mpm

5 am run by myself at the track.  2x2mile repeat

13:51 and 15:33

PM run with Ryan Holle after work in Seymour. 82 degrees

8:48, :43, :58, 9:19, 8:52 (4:44)

5 pm run by myself.  914 bypass.  75 degrees and sunny

9.50 miles in 1:27:40 or 9:10 mpm

Then a half mile with my 6 year old daughter.  She was waiting for me to get home to run with her.

5 am run with Gordon, Dave, and Shawn.  Last long run before Indianapolis Monumental Marathon.  61 degrees and a rain the entire time.

Mile     Pace   Gain   Loss

1          8:28      27        26

2          8:29      0           9

3          9:04      61         24

4          8:41      24         31

5          9:01      68        38

6         9:01       12        22

7         8:59       54        73

8         8:57       88       71

9         9:05       37       48

10       9:22       22       56

11       9:31       65        0

12      8:59        15        12

13     8:05         0          54

14       7:38       29        34

15      10:42      129      74

16      10:04      145      77

17        9:50       162     206

18        10:11     179     104

19        9:38        57        95

20        8:07        45        25

21        8:25        147      78

22        7:53         28       88

3:25:55 for 22.60 miles or 9:07 mpm

6 am run before church with Gordon and Dave.  61 degrees and a light rain.  

9:30, 9:16, 8:46, 8:55, 9:04, 9:14, 9:08, 9:24

8 miles in 1:13:19 or 9:10 mpm

4 am run with Gordon and Dave.  56 degrees. Legs are a little heavy from long run on Saturday.

9:15, 8:52, 8:36, 8:45, 9:14, 8:53

6 miles in 53:49 or 8:57 mpm

5:45 pm run on track in Columbus with Joe bell. 55 and rain. 6x1600m. 6:45 pace.

Very very wet track work with joe bell.  6x1600m with 400m recovery and 4 mile warmup.  The second repeat became a 2000m.  We got to talking   and lost track of laps.  

6:46, 8:26, 6:49, 6:58, 6:54, 7:10

11.75 miles in 1:32:03 or a 7:48 mpm

Run by myself in Columbus on the people trail system. 8pm start.  7 miles in 59:18 or 8:28 mpm

6 am run with Bourne to Run.  45 degrees.  most of the group ran 8 Brian and I ran 12 in 1:46:00 for 8:50 mpm.