FREYGUY

ValenTimes 10k/5k Seymour, IN

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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: 18.00 Month: 78.00 Year: 321.15
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
1581.15243.6124.508.501857.76
Weight: 152.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.460.000.0011.46

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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

Weight: 0.00
Comments
From Burt on Sun, Jan 02, 2011 at 23:10:28 from 72.223.84.236

Welcome to the blog. With a HM PR of 1:32, you should be able to destroy that marathon PR. Got any in mind?

From FREYGUY on Mon, Jan 03, 2011 at 09:43:51 from 12.186.80.1

Burt,

Hoping to get under 3:10. currently, I do not have the endurance needed. I'm concentrating on mileage building. Hoping to run a 1:25 HM in Louisville in April.

From Burt on Mon, Jan 03, 2011 at 10:15:56 from 72.223.84.236

Yeah, it's all about getting those miles in. Or so I hear. :)

This is a good place to keep yourself accountable, motivated, and track your progress.

From Kelli on Mon, Jan 03, 2011 at 21:45:57 from 71.219.84.215

I am sure you will do great, anyone determined enough and dedicated to the training can do it! Mile upon mile upon mile.....

Welcome to the blog and GOOD LUCK!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

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

Weight: 0.00
Comments
From Kam on Tue, Jan 04, 2011 at 16:50:37 from 68.66.163.179

That's a nice looking run. Burt's right. You should definitely be able to obliterate that PR. Welcome to the blog.

From FREYGUY on Wed, Jan 05, 2011 at 07:59:26 from 12.186.80.1

Kam,

Thanks. Looking for an impressive half in april :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest night.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

TM miles 5 miles 37:55

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

TM miles. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

TM miles 1:28:35

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

TM miles 1:00:00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM miles 39:41

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM miles 38:24

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

TM miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

TM miles 47:24

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

TM miles 45:54

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.001.000.001.50

One mile for time 5:27

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.

Weight: 0.00
Race: ValenTimes 10k/5k Seymour, IN (6.2 Miles) 00:43:15, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.006.200.006.20

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.

 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

TM miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

tm miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

nice miles outside

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

TM miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

TM miles in am... watching it snow outside

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.100.008.10

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

run outside. cloudy, cool, 35deg

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

TM Miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

tm miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

tm miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

TM miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

TM miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice run outside.  8:51pace sunny 50 degrees

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.420.000.000.005.42

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.100.000.0011.10

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. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.753.100.000.0010.85

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

 

TM miles at lunch 5k in 21:19 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

Morning run at Fort Harrison before meeting.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

outside miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.100.000.0011.10

tm miles 59:09 in am

5k outside after lunch 22:29

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

tm miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

tm miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.001.001.00

Mile for time with trainer on the TM 5:21

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

TM miles at lunch. 5k in 19:37

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

outside miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

miles before church

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

3.1 miles on TM at lunch 20:25.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 tm miles in am 1:33:08

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.100.000.0012.10

9 mile am run outside 8:17 average pace

 

5K on tm at lunch. 19:17

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

outside miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.603.000.000.0015.60

am 12.6 miles outside.

3 miles in the rain after work

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 am miles on tm.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.100.000.0013.10

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

5k at lunch outside 21:16

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.000.000.0016.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

easy miles outside 48:19

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy training miles outside

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

easy run outside

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

easy run outside

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

easy miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

easy tm miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

TM miles 5k in 19:09

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0022.500.000.0022.50

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

tm miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

outside. recovering from derby festival marathon

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am miles on tm.  1:23:50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.100.000.0017.10

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

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

miles ran on saturday after the race

Weight: 0.00
Race: 500 festival mini-marathon (13.1 Miles) 01:30:20, Place overall: 583, Place in age division: 88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

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

 

Weight: 0.00
Comments
From JimF on Sun, May 08, 2011 at 12:58:48 from 68.53.178.242

Congratulations on a great race and PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am run outside

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

10 am miles 3 pm miles with baby stroller.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

after work

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

tm miles in am

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.103.100.000.0016.20

tm miles in am 1:41:22

 

5k outside in pm 20:12

Weight: 0.00
Comments
From allie on Tue, May 17, 2011 at 19:25:23 from 161.38.218.168

nice mileage and pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles around the highschool in am

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am run outside around highschool. 1:34:20

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

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

Weight: 0.00
Comments
From Steam8 on Tue, May 24, 2011 at 01:56:35 from 166.70.55.77

I miss running in the heat! We have had nothing but rain, rain, rain here! I hope you threw your shorts on and got a tan!

I used to live in Indiana about 18 yrs ago. My daughter decided to do her state report on Indiana. We have had a hard time trying to find a food that Indiana is known for to share. We just bought Pop Weaver Popcorn. As you can tell...I am not very creative! haha!

You sure run a lot of miles. I wish I could run like that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

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

 

2.0 miles on tm barefoot in pm  14:12

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 am miles outside 1:46:31

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

tm miles in pm

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

am miles outside

Weight: 150.00
Race: AIM for the Moon 5k (3.1 Miles) 00:19:06, Place overall: 13, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.003.100.003.10

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.

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.500.000.000.0024.50

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.

 

Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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 :)

Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

pm miles outside in the heat. very slow

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am miles outside

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

miles in pm heat

Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

pm miles after work. + 13 miles on bike.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

tm miles after work

Weight: 0.00
Race: Carmel Marathon (26.2 Miles) 03:24:55, Place overall: 60, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

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****

Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

miles in the heat

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

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

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

easy miles in am 1:26:43

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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.   

Weight: 151.00
Comments
From joebell1981 on Sun, Jun 26, 2011 at 12:35:56 from 24.1.98.247

3:30 am !?!*&^%$#@ !!

yikes!

Good job for slogging out 20 on a treadmill, though ! :)

From JG on Sun, Jun 26, 2011 at 16:21:30 from 98.66.250.214

I have visions of power going out, treadmill belt stopping in place, and crashing into the front of the treadmill! lol Hopefully there is some sort of delayed reaction & that was not the case! Kudos to you for getting 20 in on TM, I could never do that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

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)

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

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 :)

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles outside at St Meindrad.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

miles outside in am.  Still very warm.

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.903.100.000.0010.00

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.

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

am tm run 6 miles 53:44.

lunch: 5k barefoot on tm; 23:11

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.603.100.000.007.70

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.

 

 

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am run outside 74 degrees  6 miles in 51:52

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

strength training: Chest and arms

tm 5k barefoot: 23:24

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.100.000.0013.10

tm miles at lunch 5k; 19:45

pm outside run 10 miles; 1:30:29

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

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. 

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.502.000.000.0016.50

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.

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.300.000.000.001.30

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.806.200.000.0010.00

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

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.800.000.0011.80

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)

 

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

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

Weight: 152.00
Comments
From joebell1981 on Sun, Aug 07, 2011 at 18:01:25 from 50.129.224.211

Nice job, Nathan - 21 mi. on vacation - hardcore! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.507.75

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

 

 

Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

recovery miles outside 50:49

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

easy miles outside after work

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.600.000.000.0022.60

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.

 

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

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.

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.100.006.85

TM miles over lunch 5k: 18.43

strength training: chest and biceps

pm outside run 3.75 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

strength training: back and triceps

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

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Run after work with Joe Bell

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

miles in am pushing Amelia in the jogging stroller.

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

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.

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

tm run at lunch 4 miles in 26:17

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

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

4 tm miles 26:43

strength training with trainer: shoulders and back

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

21 mile bike ride from seymour to columbus.

15.25 mile run on columbus trails.

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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.

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

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.

Weight: 157.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Strength training with Corey.  Lunges and squats.

 

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

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

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

9.25 miles outside

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

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

Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

run outside after work.

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.250.000.0013.25

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

11 mile bike ride with the family.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

12 mile bike ride 17 mph average

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

15 mile bike ride 15.5 mph average

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the treadmill easy and slow

Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.000.002.20

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

Weight: 0.00
Race: Erie Marathon at Presque Isle (26.2 Miles) 03:30:14, Place overall: 110, Place in age division: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

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!!!! :)

Weight: 0.00
Comments
From MarkP on Mon, Sep 19, 2011 at 17:29:03 from 97.117.127.158

Good job gutting ou the calf issue. Keep up those 1 & 2 mile interval workouts and you will get there.

From baldnspicy on Mon, Sep 19, 2011 at 22:50:17 from 72.77.67.247

Well, I'd say you did great! Beautiful area up there and there's always next year. Hope your calf feels better and you're back prepping for your comeback race...and BQ!

From JG on Tue, Sep 20, 2011 at 17:25:04 from 71.59.27.33

Good job pushing through the calf cramping, that is not an easy thing to deal with! Not sure what time you need for a BQ, but you ran the first 6 miles at a 2:58 marathon pace. Unless there was downhill that gave you this at a conservative effort, perhaps that was a bit aggressive, and you will benefit from a more conservative start in your next race. You will get your BQ in time on the right day ... I always get nervous before marathons, because they really do require all the stars to be aligned to have a break through effort!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.200.000.008.20

ten miles on the bike

 

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

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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. 

Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

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

Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

strength training with trainer chest and arms.

Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 tm miles in am at 7.2 mph

Weight: 150.00
Comments
From joebell1981 on Sun, Sep 25, 2011 at 17:36:16 from 50.129.224.211

Good job this week Nathan! We missed you at the Mill Race Race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 tm miles at 7.7 mph (moderate pace)

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

(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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

tm miles after work 8 mph

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

20 minute on spinner

8 tm miles at 7.3 mph

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

 

strength training: core.

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

strength training: chest and biceps

30 minutes on stationary cycle

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

18 holes of golf

4 easy miles on tm 6.7 mph

Weight: 150.00
Race: Prairie Fire Marathon (26.2 Miles) 03:41:16, Place overall: 100
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

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

Weight: 150.00
Comments
From seeaprilrun on Sun, Oct 09, 2011 at 16:16:00 from 68.103.241.11

Hey, you are in my neck of the woods today! I had to teach Sunday School or I would have been on the sidelines cheering. Way to finish it what sounds like a rough day. What did you think of the course? I ran it least year and don't think it is exactly a PR course.

From Jon on Sun, Oct 09, 2011 at 16:36:08 from 98.71.176.77

Nice job finishing, especially given your marathon just a few weeks ago. Keep at it, you'll get there.

If you ever want a few pointers on your training, I would suggest starting a thread on the discussion forum (up top).

From Andrea on Mon, Oct 10, 2011 at 08:52:28 from 71.95.204.66

Sounds like you had a tough race. I'm sure the rain and missing the turnaround didn't help! Way to stick in there and finish.

I've heard that it takes quite some time to recover from one marathon to the next, and the residual fatigue could've had an impact. But keep in mind 3:41 is still a solid time and you should be proud of that!!

From JG on Mon, Oct 10, 2011 at 14:19:55 from 71.59.27.33

Nice running ... marathons 3 weeks apart an accomplishment in itself. My body is good for 2 fast marathons a year at most!

From joebell1981 on Mon, Oct 10, 2011 at 16:20:12 from 50.129.224.211

I'm leaning toward agreeing with the previous comments about the recovery from last marathon, Nathan. I don't think you necessarily had a bad race. From the sounds of it, the race had its share of additional obstacles that, combined with little recovery time between it and the last marathon, made for a very difficult run (not that this distance isn't always difficult) Good run! Imagine how fast you'll be on a better course under normal conditions (Carmel in the Spring :))

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

strength training: 8X8 chest

 

12 miles on the tm 1:35:50

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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

Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

tm miles in pm 1:37:03

Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

1 hour on tm 8.25 miles

Weight: 150.00
Comments
From joebell1981 on Wed, Oct 19, 2011 at 08:27:11 from 12.186.80.1

I like your new pic! Good job on the mileage recently!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

miles outside after work

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

miles at New Harmony State park

Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles after dinner outside 1:20:05

Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

tm miles 29:47

Weight: 156.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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.

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

tm miles in pm

Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

miles while vacationing at Disney

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

tm miles after work

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

tm miles in am bofore work. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

tm miles after work

Weight: 157.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

tm miles in am

Weight: 156.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

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

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

run around St. Meindrad.  Very hilly

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM tm miles 6.6 mph

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

tm miles in am

Weight: 156.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.000.000.007.50

Miles on beach and on TM before Heidi wakes up.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Jog around Ross University campus in Dominica

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

easy miles around my brother Aaron's apartment in Dominica

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

TM miles in gym.

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

tm miles in am

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.000.0014.00

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

Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Weight: 156.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

tm miles in pm

Weight: 155.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Weight: 156.00
Comments
From joebell1981 on Fri, Dec 30, 2011 at 08:58:14 from 12.186.80.1

Good job, Nathan! I've got a good feeling about this spring for us :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

outside miles after work.

Weight: 156.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

tm miles in am

Weight: 156.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1581.15243.6124.508.501857.76
Weight: 152.30
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