FREYGUY

tm miles in am before church 1X9:13, 3X6:53, 1X9:13, 3X6:53, 1X9:13

3 easy miles on TM

tm miles after work

PM tm miles after Heidi made it home from work.  My first day back after fighting a flu like cold.

PM TM miles 1 mile warm up 10k run slightly faster than marathon pace 41:44; .8 mile cool down at 10 minute pace.

recovery miles outside.

recovery miles on tm

tm miles while watching both Purdue and IU loose at home.

tm miles after work easy pace

tm miles. met joe bell in columbus to run at the gym 14 degrees outside.  (1) mile warmup followed by 10k at marathon pace 44:04.  (1) mile recovery along with hydration.  Another 10k (attempt at marathon pace, but fell short) 48:30.  1.6 mile cool down.  legs are done :)

a brisque 18 degree run outside around archaby at St. Meindrad.  Legs are a little slow from yesterday

Off from work today for MLK.  Drove to Columbus to run with Joe Bell. 14 miles in right at 2 hours.  It was cloudy but warm, relatively speaking today, so we ran outside.

tm miles in pm while watching illinois and penn state basketball.

tm miles in pm

We had an ice storm last night, so I completed my long run inside this week.  22 tm miles in 2:58:12.

outside miles.  recovery run after long run yesterday.  body was a little worn out which was obvious by the positive splits.  8:32, 8:40, 8:52, 9:24, 10:01

tm miles in pm 1:54:36

tm miles at lunch; 4 miles in 26:41(6:40 per mile)

tm miles at lunch.  speed work a little faster than marathon pace 20:02

tm miles after work 7 miles in an hour.

tm miles after work.

outside miles 7.5 in 1:08:30.  Next week is a recovery week and I'm physically and mentally looking forward to it.

RECOVERY WEEK :)

11 miles at an easy pace 1:39:40

4 easy miles along with strength training.

easy tm miles while its raining after work

59 degrees and beautiful outside.  Amazing for the first day of Feb in Indiana.  I decided to run an easy 3.5 (8:45 pace) outside for my lunch break.  I can handle winter much better if days are going to be like this.

temps in the 50s; no wind and the sun was out. Today was supposed to be an easy paced day, but it was so darned nice outside that I couldn't resist stretching it a bit.  First mile felt pretty good up to the cemetary, a bit uphill 7:08, Second mile around cemetary and out, 7:01, now toward the high school slight downhill 6:58 for the third mile.  6:54 for four and 7:04 for the fifth. 

Ok, enough fun for today, time to slow it down and leave some in the legs for the long run on saturday.  7:41; 8:50 and 9:02 to end the day

8 miles in just over 60 minutes.

3 easy miles outside after work. 25:56

am miles in the rain; temp. in the 40's. It was one of those rains that is set in for the day.  I figured this would be good training for an April marathon.  I started at 6:45, still dark and steady rain.

miles 1-4: cemetary loop:

7:40, 7:45, 7:48, 7:30.  It was pretty dark. I couldn't see the puddles, so I ran through them.  I don't think it mattered a whole lot.  I was soaked by mile two anyway.  I had strapped on my K Swiss K-Ruuz (my favorite in the whole wide world) thinking that they would handle the wet condition the best.  I stopped back by my house for a drink of g2.

miles 5-9: part of the Seymour Mini Marathon course

7:49, 7:49, 7:51, 7:54, 7:51.  It was starting to become daylight by now, so I wanted to get out of town and hit the county roads.  wind out of the north, north east; 10 mph or so if I had to guess.  Most of these miles were into it.  The rain was bothering me a little as it was hitting the right side of my fast and ear.  Hands were cold all morning. 

miles 10-14 still on mini course

7:54, 7:35, 7:52, 7:56, 7:57. I'm with the wind now, so it helped me warm up a bit, plus I was able reduce the effort just a tad.. It felt nice to hit a downhill at 11 and glide for a while.  1:41:58 at 13.1.  Forteen miles put me back at home.  I was able to grab a little more g2.

miles 15-19  back for another piece of the mini course

7:56, 7:57, 8:24, 8:54, 9:01.  I notice the wind has settled a little and now out of the east.  This helps a little, but I'm fading a little now.  The level of effort is up.  I'm able to keep sub8 through 16 miles.  I turn around at 19 miles and the rain is finally just a sprinkle.  Thoughts about how my feet are going to look after running in wet shoes and socks enter my mind now.  Not much I can do about it now.  I have to make it home and this kind of comes with the territory.

miles 20-23.5 headed home :)

9:21, 9:20, 9:25, 9:13, 4:57(1/2 mile).Wind to my back instead of in my face.  This helps a ton mentally.  I pass the 20 mile mark at 2:40:51.  This isn't bad for me on a training run.  I'm happy with that.  These miles, for me, are great mental prep. for the end of the marathon.  I'm out in the middle of the county, by myself, with noc crowd support, no music, no sag stops.  These miles seem long, but very gratifying when completed. 3:13:44 for 23.5

I escape with only minor injury to the back of both feet where the shoes had rubbed wrong.  Nothing a couple of band-Aids can't handle.  Now on with the rest of my day.   

run outside at Clark State Forest while family is on bikeride.  Easy recovery run at 9 min pace.  My feet are a little tender after 23.5 in the rain yesterday.  Nothing major though

39 degrees run outside after work 7:10, 7:20, 7:29, 7:22, 7:36, 8:06, 8:28, 8:40, 9:04, 9:18.   1:20:34 overall.

tm miles in pm 7 in an hour

tm miles after dinner

tm miles in am.  16 degrees outside and roads are covered in ice.  i believe the 10k in town was cancelled.

4 miles warmup 36 minutes (ish)

6.2 miles 41:16

4 mile recovery 36:30

2 miles 14 minutes

.2 mile cooldown with a long walk.

tm miles after childrens bedtime.

tm miles in pm

tm miles after dinner

tm miles in am. Easy pace. 7 mph

tm miles in am 3 warm up at 7 mph.  8 at marathon pace 55:16.  1 cool down.

run outside on Purdue university campus in PM.  35 degrees and breezy.  I must be getting old.  I'm wearing cold weather gear, hat and gloves.  Most of the college students that were running were in T's and shorts. BRRR. 

1 mile warmup (8:33). Four miles at 10k pace 7:21, 6:55, 6:29, 6:49.  3.2 miles with my wife for cooldown 10ish pace.

pm miles outside.  1:33:46

pm miles outside.  It is sooo nice for February outside.  1:26:15

run outside today.  Again, very nice weather.

am run outside.  it was a bit windy today.  Just an easy 6.25 around cemetary.

tm miles 7 miles in an hour

am  tm miles 3 at 7mph; 3 at 9mph; 2 cool down

7 easy outside miles

6 easy outside miles.  another nice day 70 degrees and sunny, but very windy

Another run outside.  Yet another nice day; a bit cooler (55 degrees) and windy.  A 15 mile out and back.  15.3 miles in 2:17:29 (8:59 average).  I was targeting 9 mpm which is 3/4 effort for a 3 hour marathon pace.  even splits.

easy miles in am outside around highschool

Nice run outside today.  A bit cooler and breezy. 

AM run before church outside.  4am start 31 degrees and a little windy.  1.25 mile laps around high school.  2x10K

3.75 mile warm up:  8:48, 8:58, 8:59, 6:49 (0.75 mile)

10k 42:55: 6:39, 6:48, 6:55, 6:51, 7:07, 7:11, 1:22 (0.2 mile)

3.75 mile recovery: 9:21, 9:32, 10:03, 6:53 (0.75 Mile)

10k 50:04; 7:42, 7:58, 8:02, 8:27, 8:22, 8:11, 1:20 (0.2 mile)

pm run outside. 43 degrees: 1 mile warm up 8:29. 5k 20:46 laps 6:22, 6:51, 6:52 0:41 (0.1mile)

recovery run.  Legs are toast after yesterday.  Outside run on the Purdue Campus.  8:54, 9:12, 8:58, 9:37, 9:41, 10:03

pm run on Purdue Campus after CEU classes were over.  Extremely nice for March 65 degrees, but windy.  I was able to throw in some trail running today.

TM miles in pm

run outside today.  13 easy miles. a 6.5 mile out and back in 1:54:50

outside run today.  very nice.  shorts and t type weather.  body is worn from long weeks.  I tried the 4 mile warmup and 2x10k.  It was not happening today.  followed a run by a nap.

four easy miles on the treadmill while watching basketball.  I came in a little flat today after a few days off and a long week at work.

8 easy outside.  A beautiful 75 degree day.

4 am run 63 degrees

2.5 mile warmup : 9:10, 9:00, 4:40

10k 45:24

3.75 mile recovery: 38:51

10k: a very slow 56:19

2.3 miles in pm

I'm feeling a little fatigued right now.  I may have to lay off the mileage.

5 easy miles after work.

20.5 miles cycling.  1:14:15.  Very nice outside

pm run outside 1:18:06

14 miles cycling 54:57

15.5 miles cycling. 53:41

5 easy tm miles with strength training

nice run outside.  I feel much better after a couple of slow weeks.  nice easy miles with the third a little harder to see how the legs have healed.  8:26, 8:37, 6:44, 8:40, 8:51, 8:53, 8:46, 8:46, 8:34, 8:35

easy tm miles in pm

outside miles in two segments

7.25 miles;  8:20, 8:05, 8:03, 7:44, 7:46, 8:09, 2:16

6.35 miles; 8:32, 8:33, 8:33, 9:10, 9:10, 9:36, 3:21

easy outside miles 9:30 pace

Joe Bell and I arrived about an hour before the race.  The weather couldn't have been much better.  54 degrees and overcast.  A little windy.  We ran a couple of miles to warm the legs up and arrived at the start line just in time for the start.

Mile 1:  With the wind, but climb from 459 to 488 (29 feet).  Joe and I just barely got to the starting line in time.  Like any race with 7,000, there was a lot of bumping and jockeying for position.  I tried to stay on the centerline of the road and just fall into a comfortable pace.  6:51 for the first mile..

 Mile 2:  488  to 470 (down 18 feet).  Again running south with the wind.  I can't see Joe anymore, but not suprised by that.  I feel very comfortable.  The crowd is thinning just a tad.  6:42 for mile two.

Mile 3: 470 to 509 (up 39 feet).  We are entering Iroquois Park.  We will do a loop in this park over the next 2.5 miles.  There is no flat ground here.  Up and down throughout.  It is wooded, so not much effect from the wind.  I take a gell shot to help with the hills.  7:00 flat for mile three

Mile 4: 509 to 568 (up 59 feet).  I'm not feeling as ccomfortable now. There was about a quarter mile down in this segment which was nice to catch my breath.  Then up again.  7:12 for mile four

Mile 5:  568 to 578.  This segment was rolling gaining and loosing as much as 35 feet of elevation at a time.  Half way.   7:22 for mile five.  34:27 for the first half.

Mile 6:  578 to 575.  This mile had a very nice downhill.  I thought we may be done with the park now.  5.5 mile on Garmin shows 509 feet.  Well we had to climb back up.  My legs feel pretty good.  We are still in a wooded area so wind is not a factor.  By now, the crowd is nothing more that essentially a single file line trying to find the shortest route around this winding rolling road.  7:10 for mile six.

Mile 7:  575 to 469.  We are leaving the park behind finally.  With a lazy s-curve, we double back onto runners in the first half of the race.  There is good croud support here.  The wind is now in our face and will stay there til the end.  With the downhill and a jolt from the crowd, I find a good stride and get a little leg speed back.  6:35 for mile seven

Mile 8:  469 to 487.  We are now running on the flat.  Again there are still runners on there way out.  I chat with a couple of people on the way.  I'm now passing people really for the first time all race.  I know my pace hasn't ticked up.  However, the effort has.  I'm giving it all I've got now.  7:02 for mile eight.

Mile 9:  487 to 458.  Not much to talk about.  We are all just pushing toward the finish.  7:06 for mile nine.

Mile 10:  458 to 461:  The mile is flat, but the overpass seems much harder than anticipated.  I can see Papa John's stadium now.  I also start to hear the announcer.  The last mile is in the stadium, running 3/4 the way around the football field on artificial turf.  The corners are a little tight, but its nice to be done.  6:55 for ten.  34:29 for the second 5 miles.  A near perfect split!

tm miles before church.  severe weather kept me inside.  1:52:20 for 14.  Legs are heavy from yesterday.

easy miles outside after work

easy miles after work

8:49 average pace. easy miles after work

am miles 8:42 average pace.

easy miles in pm.  9:03 average

9:13 miles at 8:30 pace. One mile on the track at 7:00 flat. 4.5 miles at 9:30 pace

Run 1.5 mile, bike 3 miles

13 miles of cycling

1:28:56

pouring down rain.  5k 6:13, 6:42, 6:25, 0:36  19:57 total

very windy and 75 degrees.  Sunny

easy paced miles tapering for weekend.

6 miles on the bike, some with the family.  Easy pace.

easy paced miles in PM tapering for the weekend

Race day conditions: 45 degrees and overcast.

Miles 1-4: 6:42, 6:42, 6:52, 6:54  I was feeling pretty good.  I just wanted to stay with Joe Bell as long as I could I wanted to BQ today.  My training mileage came up a little short of what I wanted to put in, so I knew the end would be tough.  Joe and I had a very relaxed start, just chatting along the way.  It felt really comfortable.

Miles 5-8:  7:00, 6:46, 6:42,6:38  Still feeling relaxed.  There was another runner that joined Joe and I.  He was a little youger.  This was his first run longer than a 10k.  We started through Heritage Park, which was on paved trails.

Miles 9-12:  6:41, 6:47, 7:00, 7:07  Going into mile 10, I feel like the pace is starting to tax me a little.  about half way through 11, I break away from the group and let of the gas just a little.  I still feel good, I just know that this is not a pace that I'm going to be able to maintain.  These miles are also up hill gaining about 100 feet in elevation.

Miles 13-16:  7:33, 7:46, 7:22, 7:03  Mile 13 and part of 14 is up hill (about 50 more feet).  1:30:06 for the half way mark (PR for any half that I've ran).  I go from feeling good to ok.  I remember the thought going through my head, "just keep the pace under 8 minutes"  A few more paved trail runs which were nice and wooded blocking the wind, but the turn were very tight.

Miles 17-20:  7:45, 7:38, 7:51, 7:59  I see my mom, dad, my brother Aaron, Heidi, and the kids between 16 and 17.  I was not expecting to see my parents or my brother.  This was a definite lift at the right spot too.  I have gone from ok to not quite ok.  My legs are feeling it now.  2:22:42 for 20.  I missed my mark by 2 minutes 42 seconds.  Still thinking, no 8's and I'll be ok.

Miles 21-24:  8:09, 8:00, 8:09, 8:29  The 3:05 pace group passes me in mile 21,  I try to hang with them for a while.  Now my thought shifts from no 8's to don't let this pace group out of site.  There are about a dozen or so in the group.  Staying with them only last for maybe a half mile.  I can't will my legs to go any faster.  However, I still know that I have a chance, the 3:10 group is still behind me.  The 3:10 'group' which consists of the pacer and a Marathon Maniac and thats it, passes me in mile 23 coming out of Central Park.  The pacer tells me he is about 45 seconds fast.  I think the 3:05 group was a little behind also.  Reguardless, I can't keep pace.

Miles 25, 26, 0.2:  9:46, 9:25, 1:45(8:30pace)  I think at this point I was mentally drained and just wanted to see the finish line.  Aaron runs the last 2 tenths with me. I PR by 8 minutes!  Boston will have to wait until another day.

Over all, I feel good about the race.  It is my PR.  Joe Bell sets a PR and BQ-8.  We go out for a nice celebratory meal.  The family wants to get inside to warm up.

10 mile bike ride on monon trail in indianapolis

recovery miles after Saturday marathon.

8:22, 7:51, 7:57, 8:24, 8:00, 7:56, 8:30, 9:09, 9:58,

evening break run:  7:18, 7:23, 6:09, 9:12, 2:32 (0.25 mile) 4.25 miles total

lunch run: 7:29, 7:48, 7:50, 5:57 (0.7mile)  3.70miles

Evening break run:  7:55, 8:00, 7:57, 8:01, 8:54, 8:45, 9:26, 9:52.  8 miles

lunch run around canal. 7:57, 8:00, 8:01, 8:45

Nice run on Monon Trail in Indy.  I ran from downtown through Broad Ripple and back.

four mile warm up:  7:59, 8:07, 8:08, 8:39

first 10k: 6:59, 7:22, 7:31, 7:46, 7:31, 7:23, 1:21 (for the .2) for a total of 45:56

3 mile recovery: 8:53, 9:06, 9:13

second 10k:  7:16, 7:37, 8:05, 8:38, 8:24, 8:44, 1;48 (0.2 miles) for a total of 50:37

1.4 miles cool down: 10:19, 4:01 (0.4 miles)

outside run in the rain.

8:08, 8:02, 8:16, 9:01, 9:26, 9:52, 9:59

legs are heavy after long run yesterday.

am run on the canal.

8:46, 8:43, 8:41, 8:54, 8:58, 8:35, 8:53, 8:32, 8:47, 8:56, 8:58, 8:53

am run around canal:

8:42, 8:40, 8:44, 8:45, 8:40, 8:55, 8:58

8 oclock start. very humid and hot

6:22, 6:49, 7:12, 7:22 7:10, 7:10, 7:03, 6:43, 6:56, 7:29, 7:19, 7:23, 7:21

88 degrees and 45% humidity.  Feels a little better than yesterday.

7:58, 7:57, 8:01, 8:17, 8:19, 9:02, 9:25, 10:31

run outside

5 miles on treadmill after strength training before church.

lunch run on tm.  4 miles in 29:52

evening run easy 7.25 in 1:03:42

My first father/son run with my 4 year old son.  He did well actually breaking 9 minutes for the first 2 miles on a little 18" wheel bike with training wheels.  He had to take a break just after mile 2.  Signs for things to come.

pm miles after work.  nice weather.  1:09:56

pm run outside. beautiful weather. 7/8 marathon pace (8 min/mile) 44:05 for 5.5 miles

am running with Ryan Holle

am run with Ryan Holle

run by myself

am run at Walt Disney World

3.75 miles run after lunch at Walt Disney World

six easy miles without watch.

run in the snow around the high school 1:00:19 12:04 mpm

6 miles in am run with Ryan Holle and 3 miles in pm by myself.

.75 mile warm up; 1 mile time run for Ryan 7:17.  2.25 cool down