FREYGUY

In bed all day fighting a flu like virus.  101.4 temp

Well; I cancelled my 5 am training session.  I was able to run the kids to daycare and go to work.  After work, I picked up the kids, went home and made dinner.  That is all i could mustur today.

AM run in the rain 37 degrees. 

9:11, 9:18, 9:15, 9:26, 9:42, 9:43, 9:54, 9:18, 9:49, 9:21

10:15 in 1:36:19 or 9:29 mpm

Mid day run by myself.  39 degrees and windy.  LSD (kind of long, ok not really long at all, just slow)

9:44, 9:33, 9:48, 9:56, 9:41, 10:14, 10:23, 11:06, (9:21) or 1:29:48 for 8.8 10:11 mpm

4 am run with Ryan Holle at the high school.  14 degrees with a 14 mph breeze.  We did our normal route.  My legs are worn from my saturday and sunday runs.  It is amazing to me how quickly one gets out of shape if you are not putting in the long mileage.

Anyhow, today:  9:10, 8:36, 8:54, 9:15, 9:21 (2:05)

5.2 miles in 47.23 or 9:05 mpm average

5am TM run while Heidi meets with her personal trainer.

3.25 mile warmup at 8:43 mpm

3x(0.25 90secSR 0.20 90secSR 0.20) at 10mph and 1% incline

1.55 mile cool down

3:40 am TM run before going to Carols for strength training.

PM run in Shelbyville.  light snow coverage on trails.  21 degrees with a 10 mph sustained wind.

Very slow due to snow pants and snow coverage.

9:13, 9:57, 9:48, 10:29, 11:07, 11:11, 11:33 (2:37)

10:29 mpm

7 pm run in the rain 33 degrees.  A few slick spots. 

8:32, 8:42, 8:48, 8:57, 8:51, 9:07, 9:19, 9:17, 9:53, 10:11, 11:10 (3:30)

1:46:22 for 11.3 or 9:24 mpm

AM TM miles due to icy road conditions.  3 miles at 8:34 mpm

4:30 am run around mutton creek.  19 degrees and a bit breezy.  i am just trying to build mileage right now.  Less worried about pace.  Legs wear down before mileage is done most days.

9:00, 8:46, 8:47, 9:19, 9:17, 9:54, 10:20, 10:07, 10:13 (3:38)

AM run. 23 degrees .  I dropped my truck off at the transmission shop and ran home.  This end up being one of those mornings that nature was calling with no place to take care of it.  Chances of making it home or messing my pants were a good 50/50 Vegas odd.  Luckily I made it home in time.  However, Heidi had to leave for work at 5:20 since we were sharing a vehicle.  I friend picked her up.  Run will have to wait until tonight.

PM run after work, 34 degrees.  6.15 miles back to pick up truck.

8:28, 8:36, 8:45, 9:12, 8:13, 8:08, (1:03) or 8:32 mpm

AM run to trainers gym.  strength training plus VO2Max test.  47.7 with goal of 51+ by April.

17.7% body fat

Mid-day run from home to High School and back.  50 degrees with a 16 mph wind.  Nice day.

8:58, 8:42, 8:51, 9:06, 9:04, 9:13, 9:07, 9:15, 9:10, 9:35, (4:10)

9:16 mpm average.

AM run before church.  overnight rain left roads icy and slick.  Therefore, slow and cautious run.

4.9 miles in 48:44 or a 9:57 mpm ave.

mid-day run:  sunny and in the 40s.  12.7 miles in 1:56:14 or a 9:09 mpm pace.  Legs are definitely feeling the added mileage.

AM run with Ryan.  28 degrees. 

8:34, 8:38, 8:49, 9:09, 9:36

8:58 mpm pace

4 AM run with Ryan.  My body is worn out from the additional mileage.  I am scheduled for a 22 mile long run this weekend.  Today was supposed to be intervals.  Mentally not ready for that today.  34 degrees

4.1 miles in 37:32 or 9:09 mpm

AM run with Ryan around the high school.  4.25 miles in 46:38 or 8:49 mpm

lunch run by myself.  4.75 miles in 36:30 or 7:41 mpm

6:59, 6:57, 7:43, 8:12, (6:38)

AM strength training with Carol.

AM run by myself at Mutton Creek. 23 degrees. slow and cold.

9.66 miles in 1:38:54 or 10:10 mpm

Mid day run around Mutton Creek.  37 degrees and rain for the entire run.  I was concerned that my legs would be heavy from yesterdays run.  They actually felt pretty good.

8:32, :37, :38, :46, :40, :48, :54, 9:37, 9:00, 9:55, 10:06 (4:32)

1:44:00 for 11.35 or 9:10 mpm

9 PM run on my own.  30 degrees.  Slow and stready just getting mileage

am run with Ryan 18 degrees.

8:37, 8:40, 8:59, 9:01 8:36 (1:42)

5.2 in 45:37 or 8:47 mpm

mid-day run overcast and 37 degrees. 

9:04, 9:06, 9:17, 8:53, 9:01, 9:26, 8:59, 9:23, 9:24, 10:03, 9:29, 9:22, 9:44 9:25 (0:29)

14:05 in 2:11:12 or 9:20 mpm

AM run before strength training with Carol

mid day run. 35 degrees and really nice.

8:41, 8:52, 8:58, 8:35, 8:57, 9:05, 8:53, 9:29, 9:26, 9:40, 9:35, 9:41 (6:45)

9:13 mpm ave

6 am TM run.  12.25 miles in 100 minutes with a couple of 10 mph strides.

8:10 mpm ave

5 pm TM run.  raining and in the 40s outside.

6 miles in 51:32 or 8:35 mpm ave

4 am run with Ryan.  30 degrees. 

8:24, 8:29, 8:43, 8:50, 9:00 (1:38)

5.20 in 45:07 or 8:42 mpm

AM run with Ryan.  Snow and Ice on the roads.  12 degrees.  very slow and cautious. 

9:56, 9:42, 9:45, 9:58, 10:23, (2:45)

am warm up before strength training with Carol

mid day run around mutton creek.55 and sunny.

Midday run from home to Trinity for a track work.

4.5 miles there in 40:20 or 8:56 mpm

4x1mile with 0.5 mile recovery. 6:17, 6:47, 7:50, 7:17

5.2 miles home in 48:58

AM run by myself.  34 degrees.  legs are heavy after yesterdays run.

4.9 miles in 50:39 or 10:20 mpm

PM treadmill run.  4.5 miles first three miles with 5 lb dumbells and 25 pushups between miles 7mph pace.

Run between work and Basketball.  36 degrees and sunny.  4.5 miles in 43:05 or 9:31 mpm

Run between work and soccer at Tanger 21 degrees and very windy.  4 mile warm up then 4xhalf mile repeats

3:15, 3:30, 3:37 3:44

then cool down.

10 pm TM run after putting kids to bed.  4 miles with 25 push ups between each mile. 2 miles with 5 pound dumb bells.

9:00 start.  It was breezy and 33 degrees with overcast skys.  my wife and I ran as a team and won the 10k division with a time of 97:28. 

For my part I just tucked in with a couple of guys to stay out of the wind as much as possible until they split off at the 5k mark.  I could see Joe Bell ahead of me until around the 4 mile mark.  The 4th mile was into the wind.  Once I got through that I just hammered down as much as I could. 

6:09, 6:27, 6:58, 7:11, 6:48, 6:26 (0:49)

40:52

I was happy with my results.  This is the heaviest I've been in some time.  I just can't seem to get the weight down.

Mid day run.  Sunny but only 13 degrees at the start; 20 by the end.  Slow run.  I was wrapped up in cold weather gear.  15.5 miles in 2:56:13 or 11:22 mpm along US 50 toward Brownstown.  I made it almost to Snyders Nursery from my house before turning around. 

9 pm TM run.  6.5 miles in 55:30 or 8:32 mpm

pm treadmill run.

Am treadmill run. 7 miles. Negative 6 outside

Pm treadmill run 4 miles. Still cold out

one mile warm up before training with Carol.  kids are out of school today.  air temp is -14 F.  Wind chill around -25

AM run in the snow.  27 degrees and snowing.  about 3 to 4 inches of fresh powder.  10.75 miles in 1:58:15. Not fast, but my calves feel it.

pm 2.75 miles on TM after a little cleaning and maintenance on the TM.

Cold with heavy snow cover outside.  AM tm run before church 10 miles in 1:28:30

4 AM tm run. Actual air temp outside -6.  8.5 miles at a 9mpm pace.

Home with a sick child.  Mid-day TM run 11.7 miles in 100 minutes or 8:33 mpm.  with a cool down.

5am tm run. It is very cold out with about 6 or 7 inches of snow on the ground. 7.75 miles in 65 minutes.

Mid day tm run 9.5 miles 80 Minutes

6AM TM run.  2.5 miles

mid day snow run through Muscatituck Wildlife Refuge.  Mostly on the unplowed roads.  3 miles on the trails.  Trails had 6 to 8 inches of snow on them.  Very slow and difficult day.

9.75 miles in 2:08:31

4:30 am tm run 30 degrees outside and still lots of snow cover.  light effort 10 miles in 89:07

AM run on treadmill.  Still cold and snowy outside

6 AM run on the treadmill.  13.5 miles in 120 minutes.

We then went to Perfect North Slopes to snow tube with friends from Columbus OH.

5 PM run outside 7.05 miles

Mid day run outside.  50 degrees and very nice.  So ready for summer.  10 minute pace.

4:30 AM tm run.  slow and sore.  57 minutes or 9:07 mpm

9pm run on TM at hotel. 5 miles in 45:56

8 am run in Lafayette.  42 degrees and light steady rain.  Laps around the Meijer campus in Lafayette,  10.4 miles in 1:34:36 or 9:06 mpm

8:26, :26, :56, :58, :53, 9:00, 9:10, :01, :23, 10:04 (4:14)

5pm run with Joe Bell around the Purdue Campus.  5.1 miles in 42:xx

PM run around the Purdue campus 54 degrees and sunny.  feels more like spring today.

8.5 miles in 1:12:32 or 8:38 mpm

9:14, 8:53, :52, :26, 7:56, 7:54, 8:45, 9:14, (3:19)

One mile to and from carols for strength trainin

6am run around mutton creek.  50 degrees and light rain.  8.2 miles in 1:19:31 or 9:41 mpm.

8:49, 9:18, :27, :39, :25, :40, 10:09, 10:34 (2:29)

Legs are sore from strength training yesterday.

3 miles at noon in the middle of the dodge ball tournament.

mid day run around mutton creek 41 degrees and partly sunny.  10 minute pace.

AM run before work around mutton creek.  10 minute pace.  Legs are very tired from something.  Maybe dodge ball tournament and finishing drywall this weekend.  not sure.

5 am tm run 7 miles in 55minutes

PM run between work and public meeting. 50 degrees and overcast.  9:25 mpm

4 am tm run before strength training with Carol 2 miles holding 5 pound dumbells at 6.2 mph.  Then 50 pushups. During my one hour session I ran 4 2minute sprints on tm at 11 mph.  

AM run outside around Mutton Creek.  34 degrees.  9.65 miles in 1:33:01 or  9:38 mpm.  Trying to get back to running after two days off.

We have quite a bit going on right now.  I spent the weekend getting the house ready to show on sunday.  We are getting ready to move to a new state, Heidi soon starts a new job, I'm trying to get my continuing education in and a house sold.  Both kids are in sports.  Unfortunately, training for Boston sometimes takes a back seat.

8 pm run around mutton creek.

8:05, 7:21, 8:08, 8:37, 8:25, 8:55 (2:16) 

6.25 miles in 51:50 or 8:17 mpm

7 pm run around mutton creek.  light rain at times and 39 degrees.  legs feel good.

7:52, :46, :44, 8:12, 8:11, 7:52, 8:02, 7:53, 9:06, (7:13)

9.7 miles in 1:19:57 or 8:14 mpm average

Nice 63 degree day. 21.35 miles lsd after work in 3 hours and 45 minutes or so

pm run around mutton creek.  overcast and 44 degrees.  

9:23, :15, :27, :37, :38, 10:27, 10:41 (8:28)

7.8 miles in 1:16:52 or 9:50 mpm

4 am TM run at my parents house.  10 miles in 1:33

Run at my parents house

4 am run before work. 8 mile 9 minute pace

9 pm run 3.25 mile 9 mpm

5:30 am tm run before work. 6.5 miles in 54:48

4 am run with Ryan Holle at the high school.  5.50 miles at an average 9:06 pace.

6am run around the high school.  37 degrees and clear.  I was able to watch a lunar eclipse while running which was kind of neat.  I also ran with an old friend Glaze Gibson from mile 20 to 22.  Kind of slow, just trying to get some distance in.

23.55 miles in 3:53 or a 9: 53 mpm pace.

4 am run with Ryan.  53 degrees and breezy.  Gotta run off all the wonderful food from yesterday.  

8:24, :32, :45, :53, 9:00, :28, :36, :59, (2:35) 

1:15:16 for 8.25 or 9:08 mpm

4:30 am run on the TM while thunderstorms roll though.

8.5 miles in 1:15

Mid day run in CoVinton ky and Cincinnati oh. I'm here for continuing education. Got caught in a thunderstorm including haul 5.6 miles

4:30 pm run in Cincinnati. 6.9 miles at 9mpm

Pm run in Cincinnati after class. 75 and humid to start followed by amother severe thunderstorm.

8:39, 8:00, 7:47, 8:18, 8:40, 8:08, 8:43, 8:31, 8:11, 9:21, 10:08

8:43 mpm

4 am run with ryan. Very windy and raining to start. 3.75 miles in 31:48 Then strength training for an hour with Carol. .25 on treadmill.

Run over my lunch break.  Very windy, but nice out 55 degrees. 8 miles

9:02, 8:09, 8:01, 8:33, 7:25, 8:22, 9:12, 9:48

Run after classes.  Still windy, but nice. 7.25 miles

8:58, 9:04, 9:19, 10:16, 10:14, 10:33, 11:47 

AM run before Heidi went to work.  Easy effort 9:50 mpm pace

a Bueatiful day today.  70 and perfect.  However, my legs are feeling the effects of fridays, quadruaple workout.  2 miles at a 10 minute pace.  

4 am run with Ryan around the High school.  60 and a nice morning.  7 miles at 9 mpm pace.

1 week to Boston :)

PM run 7 miles at 9 mpm pace.  very nice day.

8 pm tm run at hotel in Waltham ma. Here for the Boston Marathon. a shake out run after a 950 mile road trip overnight with the family. I'm also fighting allergies and a sinus infection. The air seems to have less pollen here. Therefore my sinuses are starting to open back up. Also braking in my new flats.

Pretty pumped about the race :)

AM run again just to aclimate to the Boston Area.  Kind of cool and breezy today.  I found a stretch in Waltham in a commercial/residential area with a nice multiuse trail to stretch my legs on.

PM run to just stretch the legs a little before the big race.

What is there to say about this race that has not already been said.  I must say that for me it was very emotional.  I had the support of my wife and kids as well as my youngest brother Aaron and my mom and dad with me.  The weekend was great.  We were able to site see in Boston, enjoy some down time together and bond.  The people in the Boston area are amazing fans.  Even with the weather the way it was, there were crazy screaming fans the entire way. Definitely worth the hard work and dedication to get here.

As for the weeks leading up to the race, like many of you, life had gotten in the way of a perfect training plan.  I felt great until around mile 18 where fatigue was setting in.  Then there was Heartbreak Hill.  Its the real deal.  Below is my garmin info as well as a video.

https://connect.garmin.com/modern/activity/754172930

http://youtu.be/NXM5PjuNqsE

AM run with Ryan.  mid fortys and calm.  This is my first day back to running after the Boston Marathon.  We have a pending sale on our house.  Heidi starts her new job a week from today.  Now we just have to move everything :)

54:21 for 6.10 miles. A very consistent 8:52 mpm run.

pm run by myself.  A nice sunny day.  Run around mutton creek

8:27, 7:41. 8:18, (4:40)

8:22 mpm

4am run with Ryan.  43 degrees.  We picked up the pace a little.  Both felt good today.

8:03, 7:59, 8:23, 8:42, 8:33, 8:40, 8:54

59:38 for 7.05 miles or 8:28 mpm

4 am run by myself.  pretty slow today.  Just kind of tired and unmotivated.  10:00 mpm pace

AM easy 2.5 mile run in Somerset.  I'm just trying to get back to some type of normal after moving and starting a new job.

PM 3 mile on my bike.  It hadn't been riden for some time.  A few adjustments and two new tubes.  Now I think its ready.

AM run around neighborhood in Somerset.  Many more hills here than Seymour.  5.25 miles in 53:10.  Not any land speed records here.  However, two days after getting back to some type of regular exercise and I feel good.

Mid-day cycling.  8.25 miles in 26:42 or 18.5 mph.  80 degrees and humid.

AM run in the rain. Finally, I feel like we are settling into our new place.  Air conditioning is busted though.  Makes for hot nights.

4.25 miles in 41:29 or 9:46 mpm.  Finally a run under 10 mpm.  

AM run around the neighborhood.  66 degrees.  Hills and a few months off from running is killing me.  10:24 mpm average.

AM run around the neighborhood.  73 degrees and humid.  10:14 mpm average. 

mid day run around the neighborhood.  5 miles in 48:30 or 9:41 mpm

pm run in the rain around the neighborhood.  I am realizing how out of shape I am.  9:56 mpm 

5:30 am run.  14 x 400m at a 7 mpm pace.  5.7 miles total at the Walmart parking lot in Somerset.

noon bike ride.  9.5 miles in 34:05 on hwy 914.  16.6 mph ave.

Mid day run in the rain.  I ran around the neighborhood.  10 mpm

BlueGrass 10,000 with Joe Bell, Tim and one of Tims friends.  They have still been hittig the road on a regular basis.  It was great motivation running with them.  I ran a 45:15 10k.  Not my best, but a good start back into running again.

4 miles to warm up with Joe.  6.2 race, then a 5 mile jog with Joe and Tim.

Joe finished 3rd in his age group.

Mid day run in the rain.  Progression Run.  5.3 miles in 55:57 or 10:25 mpm

11:42, 10:09, 10:03, 9:20, 11:03 (3:40)

I put on my HR monitor for the first time in many months.  Average HR of 141 bpm max 169 bpm

6am track work in the Walmart parking lot. 70 degrees and 100% humidity.  You hardly can see your hand in front of your face.

800 m at 7mpm

800 m tempo

800 m at 6:50 mpm

800 m tempo

400 m at 6:00

800 m tempo

(2) 200 m at 5:30 mpm

800 tempo

cool down at 11 mpm.  5.35 miles

noon run.  2.65 miles in 23:46.  

Mid Day cycling 12.45 miles in 46 minutes 82 degrees with 16 mph wind.

Mid day run to get ride of the 2:30 blaaas.  Timer off.

Run after work in Seymour with Ryan Holle.  My allergies are kicking back in.  Temp outside is in the mid  80's  9:30 mpm

Run by myself in Jasper Indiana on the River Walk.  Nice area.  2.5 mile paved trail.  10:03 mpm

Run in Bedford on the Milwaukee Road Trail.  This is a newly opened Rail to Trail that stretches 6 miles.  Its crushed stone.  Temp in upper 80's.  My allergies have turned into a fully blown head cold.  Aches and shivers.  I took DayQual and hit the trails.  Not the best training, butr I need to push through it.

mid-day run on hwy 914.  7 miles at 10:16 average pace.  very hot and humid.

5 am run at Lowe's.  3.2 miles at 10:41 mpm.  felt really sluggish today.

am run around the neighborhood.  80degrees and humid.  6 miles in 1:03:15 or 10:32 mpm

pm run on hwy 914. 86 degrees and sunny.  5 miles in 53:03 or 10:36 mpm

5 am run at the Walmar/Lowes parking lot.  78 degrees and 100% humidity.  I definitely felt that.  5 miles in 48:32 or 9:42 mpm

6 am run at the Walmart parking lot.  70 degrees and lower humidity.  6.65 miles in 1:05:27

mid day run.  88 degrees 6.45 miles in 1:04:49 on SR 914 from Oak Hill up to the water tower and back.

5 am run at the Walmart parking lot.  73 degrees and humid.  concentrating on even pace and getting mileage in.  7.25 miles in 1:12:12 or 9:51 mpm

12:30 mid day run.  88 degrees and sunny.  Running the hills in our neighborhood.  2.6 miles in 24:29 or a 9:25 mpm pace

5 am run in the Walmart Parking Lot. 73 degrees.  I'm struggling both mentally and physically right now with running.  It has been some time since it has taken the effort it is taking to get the miles in.  Pace is awful right now.  I'm very worried about the Chicago Marathon. 

Today was a run/walk.  My legs are sore.  5 miles in 1:05:07.  Looking back through my blog, I literally am covering half the distance in the same time that used to take. 

I'm just going to try to crank out as many miles as possible.

5:00pm run with Joe Bell in Columbus.  Nice to run with an old friend.  Very inspiring as well.  Joe is an amazing runner.  It's nice to talk about the sport with him.  However, since I'm a little frustrated right now, I'm sure I'm not the best of company.  Sorry Joe.  Hopefully I wasn't too much of a negative nanny.  

The pace felt very comfortable which is puzzling to me.  Temp was in the middle 80's and very  sunny.  Averaged 8:40 mpm which granted is not a land speed record, but I have been struggling to maintain a 10 minute pace.  Now to figure out what is going on.  Is it the hills, the elevation, the heat, the humidity, or just being solo while running???

My gameplan is to just put in as many miles as possible without worrying about pace.  The irony is a 30 mile week feels huge whenever just a year or two ago, I could run 250 miles in a month and not think too much about it. 

8:22, 8:25, 8:53, 8:43, 8:52

AM run on SR 914.  Very foggy and 66 degrees.  

7.3 miles in 1:15:42 or 10:21 mpm

Mid day run on SR 914.  83 degrees at start 89 by finish.  Effort still feels much higher than it should 11 miles was very taxing on  me.  

8:59, 9:21, 10:24, 10:19, 10:29, 10:58, 11:03, 12:01, 12:23, 12:03, 12:54

2:00:56 for 11 miles or 11:00 mpm average.

I'm not sure how I'm ever going to get the 20+ mile runs in at this point.

PM run.  86 degrees.  SR 914 run. 

9:37, 9:37, 10:42, 10:24, 10:03

5.60 miles in 56:47 10:08 mpm

5am run at Walmart.  74 degrees 100 humidity.  8.5 miles in 1:27:09 or 10:14 mpm.  

Mid day run around the neighborhood.  80 degrees and humid after a rain.  5.55 miles in 52:47 or 9:31 mpm

5 pm run with Ryan Holle in Seymour.  Light drizzle and 65 degrees.  5.5 miles in 49:33 or 9:00 mpm

Run while waiting on oil change and tire rotation on my truck.  9.70 miles in the area of WalMart.

75 degrees and overcast.  9.7 miles in 1:39:55 or 10:18 mpm

5 am run at Walmart.  69 degrees and 100 humidity.  I am starting to feel much better about my running.  11.65 miles in 1:50:30 or 9:29 mpm

9:33, 9:25, 9:34, 9:19, 9:28, 9:19, 9:24, 8:18, 9:14, 10:34, (7:27)

5am run at the Walmart parking lot in Somerset.  A comfortable 69 degrees.  

9:15, 10:23, 9:11, 9:36, 9:51, 9:37, 10:19 (5:24).  9.5 miles in 1:31:46 or 9:40 mpm

I know this may not sound like much, but it feels good to be running a pace under 10mpm again.

7:15 pm run around the neighborhood.  2.85 miles in 31:10 or 11mpm

5am run in the Walmart parking lot.  74 degrees 1:02:03 or 10:20mpm

5 pm run in Columbus indiana. 78 degrees.  solo run on the people trails.  10.3 miles in 1:36:14 or 9:21 mpm

8:30, 8:24, 9:48, 8:38, 8:26, 9:16, 9:27, 9:23, 10:01, 11:11

4:30 am run in shelbyville, indiana. 55 degrees 4 miles in 39:03 or 9:45 mpm

5 pm run in Seymour indiana with Ryan Holle 80 degrees and nice out.  6.2 miles in 57:51 or 9:20 mpm

9:11, 9:02, 8:54, 9:42, 9:24, 9:35

11:00pm start after boating with the family on the lake.  Kind of toasted and tired from the day in the sun.  73 degrees.  

8:47, :56, :53, :46, 58, :55, :53, :54, 9:22, 9:53, 11:07, 11:08, 12:39

13 miles in 2:05:18 or 9:38 mpm

12:00pm run on SR 914 from Dollar General to .25 miles east of SR 27.  mid 80's and sunny.  10.7 miles 1:45:17 or 9:50 mpm.

9:01, 9:12, 9:23, 9:16, 9:09, 10:05, 11:01, 10:01, 10:28, 10:03, (7:34)

4am run with a running group here in Somerset.  Gordon Turner and Dave Smith.  Nice to have some company out there for an early run.  70 degrees. 

6 miles in 51:42 or 8:34 mpm

8:45, 8:17, 8:24, 8:27, 8:34, 8:56

5am run by myself at Walmart parking lot.  2.25 miles in 23:36 or 10:29

4 am run with the Bourne to Run group.  70 degrees and raining.  track work on the Pulaski County track. 400, 800, 1200, 1600, 800, 400

I had my time mixed up.  The group was meeting at 5 not 4.  I decided to get a few easy miles in before the track workout.

4 miles easy.  Then ladder.

all work at 7mpm except the 1600m.  6:16 for 1600

A run in Columbus indiana after work. 78 degrees and raining. Easy pace averaging 9:50 mpm

2pm run 79 degrees.  running the route for "The Road Home" half marathon.  One take away is that there is not a flat spot on this route.  Its tough.  I don't this will be a PR race for me.  

https://connect.garmin.com/modern/activity/873036367

13.1 miles in 2:01:14 or 9:15 mpm

5 am run with the Bourne to Run club. 59 degrees and low humidity made a big difference. We ran an 8 mile route together before some broke off and called it a day.

9:08, 8:40, 8:01, 7:40, 7:33, 7:36, 7:50, 7:31, 8:36, 9:07, 9:16, 9:41, (6:06) for an average pace of 8:27 mpm

5 am run with The Bourne To Run group.  70 dgrees and a little sticky.  We ran the Black Hole route.  Almost, 1,000 ft overall climb.  12.25 miles in 1:48:02 or 8:50 mpm.  

9:17, 9:01, 9:01, 9:00, 8:46, 8:55, 8:35, 8:40, 9:05, 8:26, 8:55, 8:16

3 pm run from Oak Hill to SR 27 and back on 914.  86 degrees.  5.25 miles in 44:04 or 8:24 mpm

4 am run with Dave and Gordon.  Just an easy effort today.  74 and 95% humidity.  All of us are tired after yesterday's miles.

9:34, 8:58, 8:50, 9:08, 9:08, 9:01

4 am track work.  57 degrees.  Felt very nice.  I ran 5.25 miles easy before the group arrived, then a 1 miles warm up; (3) x 1 mile

6:16, 6:34, 6:50

10 miles in 1:21:45 or a 8:10 mpm average pace

4 am run with David and Gordon.  59 degrees.  easy miles this morning.

10.25 miles in 1:34:05 or 9:11 mpm

12:30 run with Joe Bell.  Great to chat a bit with Joe. 4.9 miles in 40:11 or 8:11 mpm

5pm run with Ryan Holle in Seymour.  5.3 miles in 47:40 or 9:02 mpm

3pm run in the neighborhood.  Very hilly.  82 degrees.  6.5 miles in 1:00:56 or 9:23 mpm average

4 am start with the Bourne to Run group joining me at 5am.  6 mile warm up, then 7:30 mpm tempo run for 6 miles, then a cool down.

Run by myself after church in St. Meinrad Indiana.  70 degrees with rain.  

Run over the Big Four Bridge in Louisville area plus a few miles on the Louisville loop.  91 degrees 4pm start.  Very slow.  Not sure how slow though.  I'm having Garmin issues again.  

5am run at the track.  67 degrees.  6x800m

2:56, 3:04, 3:00, 3:24, 3:20, 3:09

4pm run around neighborhood.  4 miles in 35:50 or 8:57 mpm 89 degrees.

2pm run 89 degrees.  I ran the 914 bypass loop around Somerset.  Body was doing ok until around mile 12.  The sun was getting to me and my stomach had flipped.  It was a tough run from there on out.  Right at 3 hours.

11:30 lunch run.  85  degrees.  5.10 miles out in the airport at Seymour.  49:24 for 5.10 or 9:41 mpm

5 pm run with Ryan around Crestview.  Mid 90's.  Ryan died off early.  I didn't feel much better.  5 miles in 44:30 or 8:54 mpm

4pm run in the neighborhood.  4.5 miles in 49:04.  

4:30 am start.  70 degrees.  Run with the group.  

9:14, :35, 8:19, 7:57, 7:56, 7:58, 8:17, 7:18, 7:00, 9:13, 9:22

11.15 miles in 1:33:44 or 8:24 mpm

4am start.  2.5 miles by myself then 15.1 with the running group.  We ran the half marathon course.  

8:54, :35, :20, :49, :29, :42, 9:04, :09, :09, :14, 12:34, 8:57, 9:05, 9:10, 8:29

15.1 miles in 2:17:40 or9:07 mpm

No run today.  Company at our house for Labor Day.  Late night on the lake.

No run today.  Body recovering from lack of sleep.  Also, a break away from vegetarian diet.  We ate at a restaurant that did not have any vegetarian choices.  So I had a burger with bacon and french fries.  I'm now paying for that.

5:30 pm run after work in Seymour.  Run from City Hall to Freeman Field and back 73 degrees

8:27, :48, :59, 9:03, 9:22, 10:05, 10:22, 10:46, 10:55, 11:17 or 10 miles in 1:38:07 9:49 mpm

6am run around the highschool before work.  

8:31, 8:24, 8:33, 8:33, 8:30, 9:25, 10:40 (5:23)  9:05 mpm

5:30 pm run with Ryan.  We ran from the High School up to the cemetery by my old house.  I used to run this course just about every day.  Kind of nice to run there again.

8:17, :51, :51, :20, :10, :52.  6 miles in 51:22 or 8:34 mpm

7:30 am race in Somerset KY.  very hilly.  63 degrees and 94% humidity.  At first glance, I was a little disappointed in my results.  I would like to run the Chicago Marathon in 3:00:00 or less.  Therefore a half marathon result 1:25:00+ in not very encouraging.  However, 1:24:xx took first place so maybe this is not a good indicator of my abilities at this time.  

Miles 1-4:  6:17, 7:07, 6:51, 7:58. Lead group went out fast and I ran with them to help with the wind for the first mile.  Once I saw how fast we were at the mile split, I pulled back. Mile 2 I was by myself.  Mile three I was passed by the eventual 3rd, 4th, and 5th place finishers. Mile 4 had a mean hill heading up into downtown.

Miles 5-8:  7:15, 6:45, 6:55, 7:01.  Mile 5 was rolling through the downtown.  Finally a payoff with slight downhill for the next two miles.  I was kind of out there by myself for most of this stretch.

Miles 9-12: 7:09, 7:33, 7:14, 8:01.  I ran aside the 5th place finisher for a couple of miles, but he smoked me on the uphills.  a couple of killer hills, then a long sweeping hill over the bridge for mile 12.

Mile 13:  7:19 (0:17 for the last 10th)I pushed as hard as I could.  My calves were feeling it from the hills.

All in all a good test.   

6am run with the group. We ran the pump house road loop. 3.the by myself then 10 with the group. 1:30:24 or 9:02 mpm

4am run with the guys.  47 degrees.  Fall is here.  8 miles in 1:09:55 or 8:44mpm

4:30pm run.  72 degrees.  run by myself in the hood.  10:28 mpm avearge for 6.55 miles

4:30 am run with the group 50 degrees.  1 mile road repeats 6x1mile  with a standing 5 minute recovery

6:45, 6:43, 6:45, 6:06, 6:48, 6:22

PM run in the neighborhood.  very easy effort Garmin 610 is still not syncing correctly (so frustrating) 

6:30 am on track at Trinity High School in Seymour with Joe.  I left the house at 3:20am for a 6:30 before work.  55 degrees. WU, then 2x1mile then CD.

5:53, 5:52

Then 5pm run by myself 83 degrees 9.85 miles in the Freeman Field area.  Roughly 9:30 mpm pace.  (garmin sync issues again)

PM run on SR 914 up to the water tower and back.  80 degrees

8:50, 8:45, 9:20, 11:02, 9:45, 10:07, 11:57

4 am run with Sean, Gordon and Dave.  16 easy.  Sean is going to the UK football game today, therefore I finished his long run with him. another long run planned for Sunday.

9:12, 8:52, 8:51, 8:58, 8:54, 8:56, 9:23, 9:19, 9:23, 9:07, 9:03, 9:05, 9:06, 9:20, 9:35, 8:54

9:08 mpm

4:30 am 'long run' with David and Gordon.  65 degrees and humid.  8:59 mpm average.  1422 feet of elevation gain.  We started on Bourne avenue as we normally do.  Then we hit the 914 bypass around Somerset.  Kind a scary occurrence this morning.  About an hour into our run, we were on the shoulder running opposing traffic discussing the possibility of getting a new timer for the half marathon next year when DAVID JUST ABOUT STEPPED ON SOME DUDES HEAD.  Its dark and we are out a ways from town.  It took a couple of seconds to process what just happened.  Of course we turned around to go back to see what was up with this guy.  He appeared to be a 20 something white guy all tatted up.  Gordon shines his head lamp in the guys face and leans down to talk to him.  He is unresponsive and  eyes half open.  We do notice light breathing, also a knife in his pocket.  Did I mention we are out in the middle of no-where and its pitch dark.  David and I are a bit timid and back off.  We decide to waive down a car to call 911 (none of us brought a phone today).  Cars are few and far between at 5:45am on a Sunday.  Plus no one wants to stop for three random dudes on this stretch of road.  Finally a guys stopped and called the incident in.  We waited until 6:16 when a guy from the city stopped by, but still no EMS.  Yes 30 minutes and no EMS.  

Later we find out that the guy recently was released from prison and was living with his mom.  Mom had enough of his games and took him to the local church.  The church and this guy didn't see eye to eye so he left around 4:45.  He must have walked on this road until he passed out.  He spent the day at the hospital.

What a morning.  We had a good run though.  Needless to say, our conversation was centered around this for the rest of the run.  I was a bit late for church as well. 

5am run with David and Gordon.  55 degrees 4x1.5 mile repeats. Garmin issues again.  Time to send both of my watches off to be rebuilt. The first two were under 10 minutes.

Run on 914 by myself.  A beautiful 77 degree day.  13.3 miles in 1:49:50.  or an 8:15mpm pace

6:30 am run at Trinity in Seymour by myself 51 degrees .  2 mile wu.  2x1mile with a half mile active recovery.

6;04, 6:20

5pm run with Ryan 84 degrees.  6.3 miles at a 9 mpm pace

Mid day run in the rain on 914. 9 mpm pace

PM run in Brown County state park (indiana) with my wife.  a nice slow10:30 mpm

AM run in Columbus Indiana. Joe Bell joined me for the first 2 miles.  My intent was to run 20 miles today.  I just simply didn't have it in me.  9:10 mpm average

4 am run with Dave and Gordon.  68 degrees and humid.  8:59 mpm average pace for 8 miles.

4:30 am run with Dave and Gordon.  72 degree and 100% humidity making speed workout difficult.  3 x 2 miles with 1.5 mile wu and 2 mile cd 5 minute stranding recovery

14:03, 14:10, 14:57

9pm run by myself.  72 degrees.  Walmart parking lot laps. 3.75 miles in 35:07 for a 9:22 mpm

4:30 am run by myself.  70 degrees. 7.6 miles

9:25, :21, :14, :12, :20, 8:38, 9:49 (6:00)    9:21 mpm

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