FREYGUY

Evening run with my brother Aaron that is home from college for the week. We ran outside; clear and cool 30deg F. I felt good. 8min22sec pace

Easy miles outside. Sore after yesterday.  28degF and breezy. 9:02 pace

Outside evening run, clear 28degF.  negative splits today

9:00, 8:51, 8:39, 8:25, 8:16, 8:11, 8:07, 7:47, 7:44, 9:23, 10:26

Rest night.

45 min of full body resistance training.  11 miles on the TM 1% incline 8:20 pace while watching college BB

TM miles 5 miles 37:55

Evening run outside.  First time since all the snow. 1:22:49.  cool and breezy 34deg.

TM miles. 

TM miles 1:28:35

TM miles 1:00:00

Outside run.  First time running since the flu (urg).  Still not feeling 100%.  Plan to build slowly this week.

TM miles 39:41

TM miles 38:24

TM miles

TM miles

TM miles 47:24

TM miles 45:54

One mile for time 5:27

First run outside in a long time and man it was nice.  28 degrees and sunny.  Quite a nice change for snow, ice and cold.  tomorrow is a 10k valentines day run.

Nice day for February. Sunny and breezy around 30deg. F.  There were around 200 runners for both the 5k and 10k combined (Seymour is a small town).  We started and finished at the high school.  A fun first race for the year.  The course was flat (really flat for you Utah folks) and around 550 feet above sea level.  There were 39 10k participants.  The overall best time was 32:47 so I still have some work to do. However, I was suprised to place 1st in my division of 30 to 39 M.  There is an obvious gap between the twenty somethings and the 30 somethings.  Kids and work must show up in race results. 

Overall, a fun morning.  This will help keep me motivated.

Beautiful day. I ran outside.  Legs tell me that I pushed a bit during the race Saturday.  1:03:57.

TM miles

TM miles

tm miles

nice miles outside

TM miles

TM miles in am... watching it snow outside

3.1 on TM @ 1% grade 21:19; 5 on TM  in 40 min.

run outside. cloudy, cool, 35deg

TM Miles

tm miles

tm miles

TM miles

Run outside in the rain.  It is getting warmer which helps.  Legs are dead after continued added mileage plus strength training (legs) on Thursday.  Body is ready for an off day.

TM miles

Outside in the rain on Purdue's Campus.  At Purdue for a conference.

Run outside. nice weather; sunny 45 degrees.  8:52 pace

Nice run outside.  8:51pace sunny 50 degrees

Sunny and breezy 43 degrees.  Ran outside with my brother Aaron which is home from Missouri for the week.  Nice to run in the daylight with someone.  45:11 for 5.42miles or a 8:20 pace overall.

Morning run outside.  7:02 7:00 7:30 8:11 7:58 8:40 8:54 for an average pace of 7:58.  I'm running a calorie deficit right now to lean out.  It is amazing how this affects the end of your run.

Noon run on TM @ 1% incline.  5k in 20:20. 

TM miles this morning while watching it rain (again).

TM miles at lunch 5k in 21:19 

morning run outside 8 miles.  7:02 7:00 7:30 8:11 7:58 8:40 8:54 8:27 for a total of 1:03:49

evening run outside 7.5 miles

Morning run at Fort Harrison before meeting.

easy miles outside in am rain.  1:07:05

outside miles

tm miles 59:09 in am

5k outside after lunch 22:29

Run outside concentrating on negative splits (until the body said "no more").  7:59, 7:56, 7:47, 7:39, 7:31, 7:24, 7:17, 7:26, 7:59, 8:24, 9:03, 8:33, 9:31 for a total of 1:44.33.  Snow snow snow.  I'm so ready for summer.

tm miles

tm miles

Mile for time with trainer on the TM 5:21

TM miles at lunch. 5k in 19:37

outside miles

miles before church

3.1 miles on TM at lunch 20:25.

12 tm miles in am 1:33:08

9 mile am run outside 8:17 average pace

5K on tm at lunch. 19:17

outside miles

miles outside (in the rain).  8:30, 8:06, 7:57, 8:04, 7:57, 8:30, 8:21, 8:19, 8:02, 7:58, 8:11, 7:20, 6:57, 7:17, 7:11, 6:55, 8:06, 8:04, 8:38, 9:19

Total 2:39:51

am 12.6 miles outside.

3 miles in the rain after work

6 am miles on tm.

5k at lunch outside 21:17.  10 mile evening run 1:22:--.

5k at lunch outside 21:16

Last hard run before my latest attempt to qualify.  run outside with Joe Bell.  True marathon pace. 7:14, 7:08, 7:04, 7:06, 7:01, 7:24, 7:23, 6:56, 7:28, 7:34, 7:27, 7:32, 7:06, 6:59, 6:44, 6:50.  16 miles in 1:54:55 or 7:12 pace.

run in the rain.  easy miles recovering from hard run yesterday. 8:58 pace.

easy miles outside 48:19

easy training miles outside

easy run outside

easy run outside

easy miles

easy tm miles

TM miles 5k in 19:09

A terrible shot at qualifying for Boston.  Derby Festival Marathon.  Cool, but breezy and sunny.  Cramping came on heavy without warning 12 miles in.  Did not finish all 26.2 miles.  Quite a bit of walking and lots of Powerade.  Legs are dead.  Must figure this out and experiment in the mini next weekend.  3:31:-- for 22.5 miles

tm miles

outside. recovering from derby festival marathon

am miles on tm.  1:23:50

tm miles in am

3.1 miles on tm at lunch 21:28.

3 miles outside in pm to try out new running flats 20:20

miles ran on saturday after the race

Weather was great; 52 degrees, calm and overcast.  This race is very flat and the runners get to run a lap around the Indianapolis Speedway.  Many sag stops, 35,000 runners.  I have been running with a guy from work.  He is a few years younger than I, but we are always neck in neck.  He started a few carral's back.  I didn't see him until mile 11.  Knowing that I had started in front of him and was running well for me, I was quite supprised to see Joe.  This motivated me to kick it up a notch.  I end up crossing the finish line about 30 seconds before Joe, but his chip time was 8 seconds faster than mine (argh).  Overall, a good experience and a new pr.

6:50, 6:29, 6:39, 6:42, 7:08, 6:38, 6:57, 6:42, 7:07, 7:15, 7:16, 6:43, 6:53

am run outside

10 am miles 3 pm miles with baby stroller.

after work

tm miles in am

tm miles in am 1:41:22

5k outside in pm 20:12

10 miles around the highschool in am

am run outside around highschool. 1:34:20

miles in the heat.  only second hot day 75+ degrees

11.5 outside in am.  Nice and cool.  1:38:45

2.0 miles on tm barefoot in pm  14:12

12.5 am miles outside 1:46:31

tm miles in pm

am miles outside

First running for this local race.  It started at midnight (friday night, saturday morning)  Weather was a perfect 55 degrees.  A very flat course through the streets of Seymour Indiana.  136 runners overall.

am long run with Joe Bell.  75 degrees at the start 84 by the finish 3:30:--ish.  My GPS quit working.  time for a new one.

8.5 mile run at 1pm 96 degrees; not a cloud in the sky.  Where did spring go.  It seems as we went from winter to summer again.  We had two days last week with high temps in the 50s and now 90's :)

pm miles outside in the heat. very slow

am miles outside

miles in pm heat

pm miles after work. + 13 miles on bike.

tm miles after work

The Carmel Marathon is part of the Championship Weekend in Carmel, IN.  This was the Inaugural running of the Marathon.  The race was very well organized with water stations almost every mile.  The course is flat (we are in central Indiana), and winds through residential roads and people trails.  The weather was great for this time of year.  It was in the low 70's and overcast for most of the race with a sprinkle here and there.  I was a little worried because it has been so hot for a couple of weeks (80's and 90's every day).  A total of 579 finishers for the Marathon.  I Felt really good through 22 mile.  I actually hit my splits through 22 to qualify for Boston.  The legs gave up a little early.  However, I feel good about getting close.

****NEW PR****

miles in the heat

miles pushing jogging stroller.  Hey, it's father's day :)

am miles outside.  Though logged as easy miles, there wasn't anything easy about them.  Legs are tired from yesterday's run.  I ran the Oktoberfest 5k route forwards, then back and forward once again.  5k splits; 26:52, 29:31, 31:22.

pm family run in heat.  65% humidity and 81 degrees Heidi and I pushed Oliver and Amelia to get ice cream (for the kids not us), then back home.  4 miles with jogging strollers.

am run.  legs are sore.  pace is slow 1:36:20

pm miles after work with Joe.  Weather ws perfect.  We went easy for 10 then pushed for the last 4.

8:37 8:44 9:19 8:42 8:59 10:10 8:17 8:54 8:45 8:06 7:09 6:27 7:40 9:07

easy miles in am 1:26:43

treadmill miles before church.  I was on the tm by 3:30am. There was a large storm rolling through with flash flood warnings for the area, so I ran inside and watched tv.  I found out there is not much on that early on a sunday.  Also, this is the first time that the power has gone out while I was running on a treadmill.  Luckily it came back on after a couple of minutes.

Time 2:45 to 2:50 ish.   

evening family run.  6.5 miles pushing a stroller.  Oliver and Amelia like going to Kovener's Corner, a local icecream shop.  1:04:32 (9:51/mile)

pm run 7:19 7:57 7:29 8:13 8:09 9:18 9:34

pm run with joebell1981.  My gps is broke, so I'm not sure what our splits were (I probably don't want to know).  We were slow.  90 degree heat took it out of me.  Oh well, I'm on vacation until Tuesday.  I'll be on a house boat.  No running there :)

7 miles outside at St Meindrad.

miles outside in am.  Still very warm.

I decided with the heat to try the tm.  much better pace.  19:13 for a 5k at lunch. 

Strength training (chest and biceps) and a pm run on tm.

am tm run 6 miles 53:44.

lunch: 5k barefoot on tm; 23:11

miles outside at lunch. cemetery 5k 22:12

Strength training with trainer after work. Heavy leg and shoulder workout.  I've told Corey, my trainer that this is my off season.  So we have lowered my mileage and increased the strength training.

Family run in the evening. 4.6 miles pushing a stroller.

TM miles at lunch 5k in 19:57.  The heat is back outside.

very hot outside miles at Patoka State Park. Temp 94 degrees

another hot run at Patoka State Park.  96 degrees and hilly.  I worked on Striders. 

AM run at Patoka State Park.  A little cooler, 83 degrees.  Legs are tired for some reason.  I'm going to blame the slow paces on the heat.  For the three days, I'm averaging about 9 minutes a mile.

am run outside 74 degrees  6 miles in 51:52

strength training: Chest and arms

tm 5k barefoot: 23:24

tm miles at lunch 5k; 19:45

pm outside run 10 miles; 1:30:29

Strength Training: back and triceps

pm run outside 95 degrees at start 92 at finish.  11.1 miles in 1:39:24 urg!?  8:58/mile pace.  The last 2 miles were very tough 10:30 ish.  This was the hottest day of the year here with a high of 98, but the heat index was only 101.  The heat index was higher many days last week. 

I plan to only run a short run tomorrow and take the kids to a baseball game.  I will try 15 miles Saturday morning outside with a 5 mile tm run in pm. 

14.50 miles outside in am 88 degrees.

2 miles of .25 mile intervals.  I intended to do more. I only completed 3.  New shorts were rubbing in ways they shouldn't so I cut it short.

pm tm miles.  I was not feeling it.  Decided to go home.

easy miles in pm outside with my wife.  In-laws have the kids for a couple of days before school starts.  Heat is still here.  1:30:26

AM run. A cool 80 degrees.  I wanted to push a little this morning.  first 10k 45:24.

Miles splits:  6:51, 6:56, 7:05, 7:29, 8:03, 7:36, 9:47 10:08, 9:26

Run around Bay area in Baltimore, MD.  More sight seeing than training.  1:07:23

Another run around Bay area.  First 5 with my wife.

9:31, 9:33, 9:46, 9:45, 8:32

6 at marathon pace with 0.8 mile cool down

6:40, 6:39, 6:42, 6:53, 6:53, 7:08, 7:31(for 0.8)

Run around Bay area again. 

7:13, 7:12, 7:42, 7:19, 7:52, 8:45, 8:35, 9:23, 9:32, 9:34, 9:41, 9:38, 8:18, 8:28, 8:37, 8:58, 8:47, 9:34, 9:23, 10:37, 9:23 

3hours 4 minute total

speed work on a track with Joe Bell

1 mile warm up, 6X800 with 400 rest in between followed by 2X400 with a 400 rest in between and a 1.5 mile cool down.

800's; 2:41, 2:58, 2:55, 3:01, 3:08, 3:15

400's: 1:33, 1:41

recovery miles outside 50:49

easy miles outside after work

long run with Joe Bell in Columbus.

7:55, 7:54, 7:58, 7:58, 7:45, 7:44, 7:27, 7:25, 7:17, 8:12, 8:26, 7:27, 7:29, 7:35, 7:44, 8:22, 9:06, 9:57, 10:07, 10:33, 10:46, 6:16 (0.6 mile)

3:08:58 or 8:22 average.  It's pretty obvious where I hit the wall.

800 meter repeats. 1.5 mile warmup and cooldown with 400 meter rests between splits.

3:00, 3:00, 3:00, 3:06, 3:14, 3:31

am core workout. pm open water swim.

Logged as easy miles, but nothing really seems easy.  My legs need a break.  At the same time, I would like to log 80 miles this week.  12.00 miles in 1:48:11

Strength training: chest and biceps.

TM miles over lunch 5k: 18.43

strength training: chest and biceps

pm outside run 3.75 miles

strength training: back and triceps

8 minute splits; 9 miles in 1:12:00 9:40 for the last mile

Run after work with Joe Bell

miles in am pushing Amelia in the jogging stroller.

2 mile warmup. 1 mile repeats with a mile rest in between. 1.5 mile cool down.

5:59, 6:06, 6:20, 6:23; 1:33:10 for the 10.5 miles.

tm run at lunch 4 miles in 26:17

pm run outside 86 degrees 10 miles 1:25:37

4 tm miles 26:43

strength training with trainer: shoulders and back

21 mile bike ride from seymour to columbus.

15.25 mile run on columbus trails.

8 miles at St. Meindrad. Very hilly.  Legs are a little tender from yesterday.  1:04:16

Spent the rest of the day at Holiday World with the family.

run outside.  I jammed or broke my little toe monday night.  It's still very tender ( and purple), but I want to stay in the game.  We will see how the rest of the week goes.

Strength training with Corey.  Lunges and squats.

7.5 miles after training.  quite sore tonight.  Toe is a little bit better.

4 TM miles at lunch. 28:18.  Still sore from lifting wieghts.  

9.25 miles outside

mid-day run. very hot.  5.75 miles, that's all I have in me today.  temp is in the upper 90's

13.8 miles outside. 40 degrees cooler than two days ago.  HUGE difference.  2:00:13  The last 3 miles were very slow. 

run outside after work.

11 mile bike ride with the family.

12 mile bike ride 17 mph average

15 mile bike ride 15.5 mph average

5 miles on the treadmill easy and slow

2.2 mile shake out with joe bell after 8 hour car ride to race.

7:00am race at Presque isle in Erie PA.  Weather was perfect 50 degrees and clear.  I thought today was going to be the day for BQ.  Not so.  I ended up having the same problems I had back in April in Louisville KY.  My calves started cramping at 9 miles.  I dropped off pace and end up finishing with a 3:30:18. 

6:45, 6:48, 6:48, 6:45, 6:47, 6:48, 7:09, 7:10, 7:06, 6:59, 7:01, 7:33, 7:50, 7:59, 8:19, 8:22, 8:29, 8:38, 8:57, 8:49, 8:34, 9:18, 9:22, 9:19, 9:49, 9:14, 2:33.

I feel that I didn't get enough long runs in this time.  Shoes may have been a little dead.   I'm not sure other than it must have just not been my day.

Congrats to Joe Bell 3:09 BQ!!!! :)

strength training at lunch (core)

30 minutes on the spinner at the gym after work.  Interval training video. 9.50 miles.

6 miles on the TM at 8:27 pace. A nice shakeout run with stretching after marathon on sunday.

ten miles on the bike

10k at marathon pace (6:58) w. a mile warm up and a mile cool down.

strength training at lunch (back and tri). 

TM miles in pm training program calls for 10 to 12 miles at moderate pace (7:45min/mile for me).  I set the treadmill at 7.7 miles per hour, then 7.2 then 7.1 and left it there.  my right groin was not functioning the way it should have been .  I stopped way early at 4 miles; walked it off, stretched and called it a night. 

11.4 miles on TM in PM at moderate effort (7.7 mph)

strength training with trainer chest and arms.

16 tm miles in am at 7.2 mph

10 tm miles at 7.7 mph (moderate pace)

(2) sets of 4x800 repeats w 400m rest. 3 mile warm up 1 mile cool down

3:05 through 3:10 for the 800 repeats

tm miles after work 8 mph

20 minute on spinner

8 tm miles at 7.3 mph

20 easy pace miles (8:30) with Joe Bell in am outside.  40 degrees at start.

4 tm miles after work 6.7 mph (9min/mile) easy workout

strength training: core.

strength training: chest and biceps

30 minutes on stationary cycle

18 holes of golf

4 easy miles on tm 6.7 mph

I thought I would try something a little different for this marathon.  This is my 4th marathon this calendar year and I'm not getting the results that I desire.  This time I broke down my split times, not to vary more than 2%, start slower, finish faster, and run an overall more balanced marathon.  Now the plan:

light stretching before the race.  No shakout run the night before to keep so that I don't get into my stored carb.  No warm-up run before the race for the same reason.  Start slower to get some heat in the legs (7:20).  Ramp up the effort to 7:10 over the first four miles.  Run 7:10 mpm for the first 22 miles.  Figure it out from there.  In theory, this should give you a mental boost because you will be passing people at the end of the race.  Also, the 'wall' should not be as soon in the race.

Now  the race:  split times are from my Garmin and I ran long, so they are not exact.

8am start in Witchita (an our behind my local time.  It rained most of the night, but has stopped at least for now.  I line up with the 3:20 pace group and plan to hold back a little in the beginning.  Three weeks ago, my first 9 miles were 6:50 mpm or better.  My first mile was 7:17 mpm miles 2, 3, & 4 go as planned 7:09, 7:10, & 7:09.  Light rain sets in.  Mile 5 the half marathoners split away.  My time for 5, 6, 7, & 8 are still as planned 7:07, 7:08, 7:09, 7:10.  Mile 9 is a slight uphill (as much as there will be in Kansas) 7:39.  I decided to take a gel shot.  Mile 10 was a 7:23.  I'm thinking, is this the beginning of what is to come.  I never expected to fall off of pace at mile 9.  Mile 11 is not any better 7:51.  The half marathoners join back in.  7:40 for 12.  Most of mile 13 is on a brick road 7:51.  14 through 17 was back on a main street and the half marathoner's split once again.  8:13, 8:02, 8:37, 8:12.  I see my wife (Heidi) and brother-in-law (Arnie).  (Arnie ran the half in 1:29:11)  18 through 25 get to be a little more eventfull. There is an area of the road under water.  We had to jump the curb and up into the grass to get around it.  There is also a good long stretch on a dirt/sand road.  A few block of this through an old downtown area.  Mind you, it is raining.  Oh, I also missed a turn and went the wrong way around a round-about adding most of my 0.21 miles that I ran long.  My splits are not getting any better, 8:55, 9:26, 9:58, 10:13, 9:49, 10:03, 10:29, 10:25.  I just want this to be over with by now.  I'm able to pick up the pace at the end.  Mile 26 9:26 and 3:26 for the last 0.42 miles

lunch:  strength training Giru 8 x 8 50 sec rest pull ups, Kettle bell row, x-bench dumbbell pull over.

after work: Strength training Giru 8x8 5 sec rest dumbbell curls, trx curls, drag body straight bar curl.

tm miles in pm 12 in 1:32.

strength training: 8X8 chest

12 miles on the tm 1:35:50

tm miles after 2 yr. b-day party for Amelia.  I needed to run off pulled pork and cake :)

tm miles in pm 1:37:03

1 hour on tm 8.25 miles

miles outside after work

miles at New Harmony State park

10 miles after dinner outside 1:20:05

tm miles 29:47

tm miles. I started at 8 mph and increased my speed by a tenth every half mile until I was at my threshold. This lasted through 5.5 miles and 9.1 mph. I then dropped back to 8 mph for a one mile recovery then 0.2 mph per half mile to end the hour. 8.5 miles in 60 minutes.

tm miles in pm

miles while vacationing at Disney

tm miles after work

tm miles in am bofore work. 

tm miles after work

tm miles in am

Turkey Trot in Seymour 13th overall 34:51 for 8K

run around St. Meindrad.  Very hilly

5 miles outside.  targeting 9:10 pace. 45:36 overall

AM tm miles 6.6 mph

tm miles in am

miles on tm at San Juan Double Tree hotel.  It is raining.

Miles on beach and on TM before Heidi wakes up.

Jog around Ross University campus in Dominica

Probably the coolest hike I have ever done.  Heidi, Aaron and I hiked to Boiling Lake in Dominica.  The hike was 8 miles and took 6 hours 8 minutes. We were climbing up the mountain in a tropical rain forest, somtimes on our hands and knees, then down the other side.  Aaron was cramping pretty bad on the way back, but we made it.  Lots of fun. 

http://connect.garmin.com/player/135126179

easy miles around my brother Aaron's apartment in Dominica

miles in San Juan, PR airport during a 5 hour layover.  Not fast, but mileage. Ran for 60 minutes.  Conservatively, I'll call it 5 miles.

TM miles in gym.

tm miles in am

AM TM run before the children got up for Christmas. 9:13x1; 6:58x4; 9:13x1

pm run after church: 8:58, 6:58, 7:02, 7:11, 7:21, 7:12, 9:09, 9:25

am miles on SR 545 in front of in-laws house. 9:01, 9:09, 9:10, 8:54. I was targeting 9:10 as a recovery run from yesterday. A big black dog had decided to follow me and nip at my heals about 2/3 of the way through the last mile pushing me out of the 9:10 range.

TM miles in AM before work watching it rain.  9:08 pace.

tm miles in pm

9.25 miles outside after work.  I came home to make dinner and help with bath and bedtime.

2.75 miles on tm after bedtime.

outside miles after work.

tm miles in am