FREYGUY

6:30 am run with Dave and Gordon on 914 from Saline.  34 degrees. 8:35 mpm.  5.5 miles in 47:17

7:30 am trail run with Bourne to Run group.  about 15 of us ran the bmx trail in PC Park.  6 miles in 1:01 or 10:00 mpm.  1020 feet of elevation gain.

5K trail run at PC Park.  28 degrees.  347 feet elevation. 23:24.  Good for 12th place out of 103 runners.  1st place in age group.  2.5 mile warm up.2.75 mile cool down

5am run with Gordon and Shawn.  My legs were fatigued after the last couple of days.  They ran 20 miles.  I had to take a bathroom break.  Thus, a 19.5 mile run for me.  9:13 mpm.  28 degrees

4am run/walk by myself on 914. 32 degrees and breezy.

9:14, 9:20, 11:09, 12:54, 14:19

4:30 am run with Gordon and Shawn.  27 degrees.  Easy pace.

9:36, 9:00, 8:49, 9:06, 8:53, 9:11, 9:10, 9:23, (4:46)

5:15 pm run 3.75 miles in our neighborhood. 34:45

5am run with David, Shawn, and Gordon.  46 degrees.  we ran the pump house loop backwards (in reverse). Lots of hills 900 feet elevation gain.

9:02, 8:49, :43, :45, 9:02, 8:37, :49, 9:17, :20, 8:30, :48, 10:13, 9:10, 9:35, 9:51, 9:47

16>25 in 2:28:44 or 9:09 mpm

6am run with David, John, and Pat Jenkins.  20 mph wind gusts with snow blowing.  30 degrees.  most of the run on 914.  1275 ft gain.  

9:22, 8:49, :36, :43, :21, :49, :33, :38, :40, :49, :23 

11.1 miles in 1:36:50 or 8:40 mpm

4 am run by myself at Walmart parking lot.  15degrees. Lots of gear on.

8:55, 9:03, 9:13, 9:33, 9:45, 9:57, (7:50) 

6.75 miles in 1:04:18 or 9:31 mpm

5am hill run with Dave, John and Dr. Jenkins.  38 degrees and windy. 1025 feet of elevation gain.

8:49, :42, 9:28, 8:53, 9:16, 9:04, 8:54, 8:40, (3:56)

8.5 miles in 1:15:45 or 8:55 mpm

6pm run in the snow in Shelbyville.  21 degrees.  

9:03, 9:48, 9:41,10:34, 11:28 (7:10)

10:19 mpm

5am hill run with Pat Jenkins and Dave Smith.  12 degrees

8:54, 9:13, 9:10, 9:54 (7:58)

4.75 miles in 45:11 or 9:28 mpm

6 pm run on Monon Trail in Carmel indiana after work.  Trail was cleared pretty well after 3 inch snow today.  18 degrees.  8.5 miles in 1:15:54 or 8:54 mpm

10 am run by myself.  Getting cabin fever after big snow storm and state of emergency.  2 1.5 to 3 feet of snow in the last 24 hours.  our road has not been cleared. However, the wind has died down and temps are not too bad. 25 degrees

12.1 miles at a 10 mpm pace in yak tracks.

6am snow run.  2 to 3 feet of snow on the ground.  Roads not very clear yet either.  10 degrees.

10 miles in 1:47:57 or 10:48 mpm

PM run after a long day of driving and meetings.  30 degrees 

7:42, 8:03, 8:39, 8:52, 9:00, 9:02, 8:08,8:36, 9:42

9.5 miles in 1:22:33 or 8:34 mpm

6pm run by myself on the way home at Lawrenceburg, IN.  650 miles in the truck today starting in Portage IN, then LaPorte, Woodburn,  and Wabash for meetings, then home.

cut downs.

7:56, :43, :28, :13

5am run with Dave and Gordon.  6 miles in 51:10 or 8:29 mpm

9:01, 8:31, 8:13, 8:20, 8:18, 8:29,

6am start with Bourne to run.  Out ferguson and up through the black hole.

9:11, 9:02, 9:04, 8:54, 8:57, 8:50, 8:54, 8:45, 9:01, 9:03, 9:04, 9:18

6am run with the Bourne to run group.  50 degrees 10.5 miles in 1:30:03 or 8:35 mpm

8:58, 8:52, 8:43, 9:03, 8:11, 8:13, 8:06, 8:11, 8:05, 9:19, (4:42)

6am group run.  25degrees.  8 miles in 1:11:05 or 8:51 mpm

9:20, 8:47, 9:09, 8:41, 8:56, 8:49, 8:38, 8:25

Group run 6am.  25 degrees.  10 miles in 1:22:28.  8:14 mpm

9:02, 8:42, 8:36, 8:39, 8:47, 8:39, 8:10, 8:19, 6:47, 7:02

4am run with Dave from Saline on 914 to Bourbon Rd. 39 degrees

7 miles in 59:15 or 8:27 mpm

5am run with Dave on 914 and 80 from Saline.  27 degrees

7.25 miles in 1:02:38 or 8:38 mpm

5am run with Bourne to Run.  19 degrees.  Pumphouse road.

8:53, 8:38, :37, :44, :43,:27, :36, 9:15, 8:48, :34, :53, :44, (2:05)

12.25 miles in 1:47:02 or 8:44 mpm

A cold 19 degree run with Dave and John.

9:08, 8:29, :15, :55, :30, :25, :27

8:36 mpm

5 am run at Science Hill.  mid 30s.  still lots of snow around.

8:47, 8:51, 9:03, 8:56, 8:49 (1:42)

8:54 mpm

6am run in Shelbyville by myself. 45 degrees

I've been dealing with a head cold and lots of traveling for work that has put a damper on running.

8:23, :39, :29, :31, :45, :50, 9:24

7.05 miles in 1:01:31 or 8:44mpm

6am run with the Bourne to Run group.  55 degrees and overcast. We headed up College and then turned on old 27, back on 27

8:50, 8:17, 9:12, 8:43, 8:38, 8:27, 8:21, 7:46, 7:47, 7:45, 8:13, 7:52 (3:57)

12.5 miles in 1:43:54 or 8:19 mpm

4 am run on 914 from Saline with Dave and Shawn.  Nice running conditions 45 degrees.

6.15 miles in 50:41 or 8:15 mpm

Dave and I ran 4x1.5 mile repeats.

10:21, 10:06, 10:20, 10:01

5am run with the group.  28 degrees.  Black hole run today.

9:05, 8:56, 8:35, 838, 8:14, 8:35, 8:20, 8:21, 8:40, 9:07, 8:28, 8:38, 8:36, 9:03 

14 miles in 2:01:42 or 8:40 mpm

6am run with the group.  37 degreees. We ran out past the water park.

9:11, 8:35, 8:45, 8:57, 9:00, 8:32, 8:29, 8:04, 8:41, 7:52.  8:37 mpm

pm ride with Gordon.  He is trying to return to running/cycling after runners knee.  He picked a really cool route, but probably not the best for him.  Very hilly.  1,000 ft of elevation change.

13.25 miles in 1:01:05

5am run with David.  38 degrees. 3x2mile repeats in the downtown area.

13:54, 13:44, 13:58

4am run with Shawn.  30 degrees and spitting snow. We ran 914 from Saline to Oak Hill.

8:28, :35, :47, :31, :32, :07 for an 8:30 mpm average

5am run from the lot with Bourne to Run.  30 degrees.  We did the north route looping back on US 27.

9:21, 9:08, 8:51, 8:58, :56, :54, :44, :44, 9:10, 9:04, 9:01

12 miles in 1:47:52 or 8:59 mpm

4am run with Dave at Science Hill up 27 and back.  

8:43, :28, :10, :23, :46, :34, :33

7.2 miles in 1:01:23 or 8:33 mpm

5pm run with Joe Bell at the Purdue University campus.  On campus for the annual Purdue Road School. an amazing 70 degrees. 

8:16, 7:55,8:33, 8:20, 8:13, 8:17, 8:44,

1:01:08 for 7.31 miles or 8:22mpm.  with a warm up and cool down

4am run with Shawn starting at Saline and running around GE and back.  59 degrees and raining.  

8:29, :23, :40, 9:06, 8:58, 8:49, 9:25, 9:27, 8:55

1:20:23 for 9 miles or 8:55 mpm

6am run by myself.  I forgot my watch so I created a profile on Strava and used my phone to track the run which worked well.  warm and dry this morning. I decided to do the pumphouse route. 640 feet of elevation.

8:59, :38, :29, :53, 7:58, 7:39, 7:55, 9:36, 8:19, 8:09, 8:40,

11 miles in 1:33:19  8:29 mpm

5am run with Bourne to Run.  60 degrees and rain.

9:22, 9:11, 9:09, 8:51, 9:13, 8:59, 9:13, 9:17, 9:23, 9:34 for an average pace of 9:14 mpm

6am run by myself. I decided to run the pumphouse loop. 

8:59, 8:38, 8:29, 8:53, 7:58, 7:39, 7:55, 9:36, 8:19, 8:09, 8:40

11 miles in 1:33:16 for a 8:29 mpm pace.

In Vincenness IN on business. 4:30 am run up Hart Street. 45 degrees and clear.

6 miles by myself in St. Meindrad.  3pm run after the long drive here for easter.  65 degrees and sunny.

9:16, :29, 10:18, 9:40, 10:06, 11:21

10:02 mpm

Run by myself from Saline south along 914.  4am and 50 degrees.

8:55, 9:05, 9:33, 9:59, 10:06, 10:20

5.3 miles in 50:58 or a 9:35 mpm average

4am run with Gordon and Dave.  50 degrees.  Run from Saline along 914.

9:00, 8:51, 8:54, 8:56, 8:58

8:57 mpm average

5am run with Pat Jenkins and Dave Smith.  46 degrees.

9:27, 8:56. 8:41, 8:42, 8:20, 8:41; 8:41, 8:41

1:27:44 for 10 miles or 8:45 mpm average

5:30 am run with Dave and Shawn.  33 degrees.  Met at the lot.  route consisted of multiple loops today.  Today was supposed to be race day in Knoxville for Shawn and I. After a bout with the flu and low base miles we both differed to next year.

11.5 miles at 9:05 mpm.  Now I'm looking forward to the Hatfield and McCoy in June.

5pm Hill Run.  4.25 miles 590 feet of elevation gain.

9:26, 9:51, 11:07, 11:05 (2:33)

4am run with Dave from Saline up SR 80.  55 degrees

8:48, 8:48, 8:50, 9:12, 9:08, 8:58

53:50 for 6 miles 8:57 mpm

5am run with the group.  34 degrees. I did 2 mile repeats on Mt. Vernon.

8.3 miles overall 1:11:37 or 8:38.

repeats; 16:04, 16:54, 17:24

2:15 pm run in seymour while truck is being worked on.  rain but warm.

8:56, 9:02, 8:41, 10:16, 9:45, (7:56)

4am run with Shawn from Saline up 'new' 80.  54degrees and windy.

8:52, 8:33, 8:35, 8:55, 9:03, 8:48

8:47 mpm average

5am run with the Bourne to Run Group.  9 of us this morning went out.  Signs of the weather getting better.  I think everyone is ready for spring. Start at the lot.  Run through town.

9:12, 8:57, 8:38, 9:13, 9:03

5AM run with Shawn.  40 degrees.  Feels a bit cold today.  Starting at Saline we ran south on 914 to Bourbon Hill and back.

8:27, 8:40, 8:57, 8:55, 9:15, 9:22, 9:08

7 miles in 1:02:58 or 8:58 mpm

5am run with the group.  mid 40's.  We ran the somerset hardwoods loop.  

9:05, 8:55, 8:48, 8:56, 8:57, 8:44, 8:39, 8:55, 9:25, 8:11

10 miles in 1:28:15 or 8:52

5am run by myself. Kmart loop.

8:45, 9:12, 8:51, 8:55, 8:57, 8:25, 8:53, (5:33)

7.75 miles in 1:07:35 or 8:43 mpm

6am run with the group up College Ave.

8:47, 8:18, 8:27, 8:18, 8:01

5 miles in 41:53 or 8:23 mpm

7am ride with Gordon, Shawn and George. Just playin around town roads

7.75 miles in 33:41 

4am run by myself from Saline.  49 degrees.  I'm tired after yesterdays workouts.

9:58, 10:13, 9:58, 10:14, 10:10, 10:24, (2:02)

10:10 mpm average

5am speed work with the group.  49 degrees.  we did 3 x 1 mile repeats along Mt Vernon Street

7:01, 7:02, 7:08

5am run with Dave and Shawn at Science Hill up US 127. 60 degrees.

8:56, 9:00, 9:02, 8:56, 9:02, 9:06, (2:47)

6.3 miles in 56:52 or 8:58 mpm

4am run with Shawn from Saline to Oak Hill on 914.  48 degrees

8:40, 8:56, 9:18, 9:30, (2:05)

38:32 or 9:04 mpm

5am run starting by myself before meeting up with gordon, jeff and george.  47degrees. ran the black hole and kmart loops.

8:36, :23, 9:04, 8:54, :45, 9:34, 7:57, 9:47, 7:50, 8:03, 8:23, 8:45, 8:28, 9:10, 9:49, 10:56, (5:40)

16.50 miles in 2:28:11 or a 8:59 mpm average

8pm run by myself.  80 degrees starting at Saline going north on 914 to the Parkway.  Slow but wanted 19 miles for the day.

9:53, 10:38, (5:37)

26:09 for 2.5 miles or 10:27 mpm

4am run with David from Saline up to Bourbon Hill and back on 914.  60 degrees.  I thought I would be very slow after yesterday's mileage.  I felt pretty good all things considered.

8:54, :36, :30, :39, 9:02

6 miles in 52:34 or 8:44 mpm

4:30 am run with David.  62 degrees.  We ran the Black Hole while completing 3x2mile repeats.  838 feet of elevation gain.

2 mile repeats:  14:30, 14:36, 14:14

9.5 miles in 1:18:03 for an average pace of 8:12 mpm

5am run in Louisville with Gordon before the girls ran half marathon.  went across the Big 4 bridge to Jeff and back over the 2nd street bridge.

5am run with Gordon, David, and John.  68 degrees and humid.  6 easy from Saline at 9 mpm

5am run with tony and john.  both these guys don't know how to run slow.  57 degrees starting at the bell.  We went down through ferguson and back.

8:48, 8:01, 7:41, 7:06, 7:55, 8:34, (0:44)

6.1 mile in 48:53 or 8:00 mpm

9pm run in Columbus IN. 

8:52, 9:11, 9:06, 9:05, 9:10, 9:16, 8:39, 8:32, 8:31, 8:48, 8:53, 9:13

12 miles in 1:47:22 or 8:57 mpm

4am run partly by myself.  57 degrees.  Two trips through Ferguson, one trip up College and one K-mart loop.

9:05, 9:04, 9:25, 8:45, 8:28, 8:47, 8:11, 8:46, 8:31, 8:22, 8:29, 8:26, 8:27, 8:35, 8:18, 8:13, 7:57, 8:09, 8:51, 9:58, 9:52, 10:14, 10:29

23 miles in 3:23:34 or 8:51 mpm

6am run before church 57 degrees.  Run up by PC highschool from the lot.  9 mpm

4am run with Shawn and Gordon from the Goat Ranch.  6 miles at a 9 mpm pace

7pm run in the hood.  4 miles to get the legs working again.

5am start.  run in several segments with different people from Bourne to Run. 

25.25 miles in 3:51:11 or 9:09 mpm with 1,337 ft of elevation gain.

5am run by myself around the pumphouse route.  43 degrees,

9:30, 9:23, 9:09, 10:11, 9:36, 9:54, 9:44, 11:19, 10:21, 10:35

10 miles in 1:39:47 or 9:58 mpm

4am run with Dave and Shawn from the Shell station near Eubank.  45 degrees.  We ran north on 27.

8:55, 8:54, 8:52, 8:46, 9:20

6 miles in 53:40

4:30 am with Dave.  54 degrees and rain on the way.  2x3miles then 2x1 mile.

22:07, 21:49, 6:34, 6:46

5am run with Dave and Dr Jenkins.  easy 12 mile run up to the Shell station on 27 and back. 

12 miles in 1:44:56 or 8:44 mpm

4am run with Dave at Science Hill. 

8:41, 8:47, 8:45, 8:42, 8:37, 8:42

6 miles in 52:50 or 8:43 mpm

4am run with Shawn.  Garmin gave out so no details

6am run by myself after a long week of work. 7 miles in 1:07:32 or 9:38 mpm

4:30pm run from Beacon Hill.  86 degrees and sunny.  I ran up to the water tower then met the group to run down to the lake.  530 feet of elevation.

8:57, 9:15, 8:43, 8:52, 8:38, 8:44, 9:32, 8:51, 8:30

9.25 miles in 1:21:57 or 8:51 mpm

5am run with David, Gordon, Chad and Jordan.  68 degrees and humid.  7 miles easy.

9:16, 8:42, 8:53, 8:52, 8:39, 8:36, 8:40

7 miles in 1:01:57 or 8:49 mpm

5am run with Dave and Tony.  They pulled me out of my comfort zone. 64 degrees

6.5 miles in 55:51 or 8:33 mpm 

5am run with Shawn from Saline to town.  65 degrees.  Body is feeling a little tired from weekend and hotter temps.

7 miles in 1:05:24 or 9:18 mpm

7.75 miles on a 6am run with Tony, John and Dave. 

9:12, 8:37, 8:22, 8:18, 7:35, 7:49, 8:46 (6:49)  7.75 miles in 1:05:31 or 8:27 mpm

First day of marathon training for the Indianapolis Monumental Maarathon.

65 degrees and 100% humidity for a hill run with Dave and Shawn.  Starting at Saline running down to the lake on Fishing Creek boat ramp.  500 ft of elevation gain.

8:28, 8:46, 8:37, 9:35, 9:00, 8:49, 8:48 (0:52)   7.1 miles in 1:02:58 or 8:51 mpm

4am bike ride into the Belle to run with the group, then rode home.  61 degrees and humid again.14.3 miles on the bike (28:xx both ways)

running:

9:11, 8:34, 9:06, 8:53, 8:51, 8:51, 8:41, 8:34

8 miles in 1:10:49 or 8:51 mpm

PM run by myself in Columbus Indiana.  Nice sunny but low humidity day.  

8:19, 8:24, 8:34, 8:47, 8:09, 8:13, 8:24, 7:58

8 miles in 1:06_55 or 8:22 mpm

pm run in Lexington after driving from Seymour and checking into hotel.  just an easy 2.3 miles

Shakout run in Pikeville after driving to Pikeville for the Hatfield McCoy Marathon tomorrow.  Supposed to be very hot.

8:41, 8:41, 9:09, (4:26)

Wow.  What a tough day.  1400 ft of elevation change on a day that temperatures were supposed to near 100 degrees.  For me 62 degrees at start line, 90 degrees by the finish.  I noticed going down the back side of the big hill really did a number on my legs.  legs started twitching about 12 miles in, but I was able to hold off any cramping by taking on fluids and electrolites until they were gone.  There were water stations every couple of miles.  By mile 17 there was some walking involved. Last couple of miles I was cramping pretty bad.  Overall, a good day.  Just  tough.

mile    pace    Gain/Loss           

4am run with Shawn on 914.   72 degrees.  A very slow first run after the Hatfield McCoy Marathon.

9:18, 9:14, 9:30, 9:58, 10:05, (5:11)

5.5 miles in 53:18 or 9;39 mpm

4am run with Gordon and Shawn from Saline toward town.  72 degrees and muggy.  a slow 9:10 mpm pace

5am run with Dave from Shell on 27.  68 degrees. easy 6

9:07, 8:53, 8:40, 8:37, 8:29, 8:35  52:43 for 6 miles or 8:44 mpm

Track work with Dave, Tony, George, and John.  74 degrees and humid.

8x 600m

2:06, 2:07, 2:10, 2:10, 2:10, 2:10, 2:18, 2:25

6pm run with Joe Bell in Columbus.  80 degrees and hot.  I ran from the Clarion to Carr Hill Road to meet Joe.  

9:00, 8:47, 8:53, 8:48, 8:45, (4:30)

6 am run with Shawn and Gordon.  6 easy miles 70 degrees and humid

9:16, 9:01, 9:01, 8:57, 9:12, 9:03, 

6am run with Dave and Tony.  70 degrees.  Its nice that is is daylight for the entire run now.  10 miles through the Black Hole.

9:06, 8:18, 8:15, 8:14, 8:17, 8:24, 8:01, 8:05, 8:03, 7:47

1:23:00 for 10 miles or 8:14 mpm

5am run from the Shell Station at Science Hill with Dave, Tony and Shawn.  Ran up through Science Hill and back. 70 degrees.

8:50, 8:34, 8:14, 8:19, 8:27, 8:48

6 miles in 51:16 or 8:32 mpm

5am run from Saline with Tony and Dave.  62 degrees and felt great.

8:46, 8:21, 8:06, 8:15, 8:28, 8:27

50:38 for 6 miles or 8:25 mpm

6am run with Bourne to Run.  66 degrees starting at the Belle.

9:21, 8:42, 8:37, 8:32, 8:21, 7:27 (1:53)

6.25 miles in 52.56 or 8:18 mpm

5am run with Gordon, Dave, and Shawn for the Goat Ranch.  74 degrees and 100% humidity

8:52, 8:21, 8:43, 8:45, 9:02, 8:56, 8:51, 8:40

8 miles in 1;10:26 or 8:46 mpm

5am track work.  5x1000m.  74 degrees with hard rain.  

3:54, 3:54, 3:54, 4:04, 3:54

8pm run with Joe Bell in Columbus starting at the Clarion. 77 degrees.  we ran through the parks on the people trails.

8:38, 8:53, 9:09, 9:19, 8:53, 9:16, 8:52, 9:08, 9:17

9 miles in 1:21:32 or 9:03 mpm

4am run with Gordon and Shawn.  70 degrees. Starting at Saline we ran into town and back.

9:01, 8:46, 8:59, 9:14, 8:47, 8:20, 8:50, 8:58, 9:00 (2:19)

9.25 miles in 1:22:18 or 8:54 mpm

6am run with the group before church.  Ryan Holle was in town and joined us.

9:45, 9:11, 9:07, 8:47, 9:12, 9:35 or 9:17 mpm

5pm run with Gordon starting at his house and running up to the water tower.

8:40, 9:21, 8:53, 8:50, 9:20 or a 9:02 mpm

4am run with Shawn.  68 degrees and a beautiful morning.  Saline to the funeral home on 914

9:01, 9:00, 9:03, 9:12, 9:17, 9:20 (2:21)

6.25 miles in 57:17 or 9:09 mpm

2:30 pm run in neighborhood.  82 degrees.  

3.75 miles at a 9:10 mpm 

5am run with Shawn at the track.  71 degrees and very humid.  3 mile warmup 4x1200m with 400m recovery

4:34, 4:40, 4:58, 4:42

4am run with Dave and Gordon starting at Saline and heading south on 914

9:13, 8:55, 8:54, 8:34, 8:31, 8:37 (4:33)

6.5 miles in 57:20 or 8:49 mpm 

6 am run from the Belle with Bourne to Run.  A good group this morning maybe a dozen or so runners.  We went out through the Black Hole.

8:45, 8:30, 8:29, 8:44, 8:26, 8:36, 8:15, 8:32

8 miles in 1:08:46 or 8:33 mpm

4am run with Dave and a new runner to the group; Jason Breagelman. 72 degrees and humid.  Saline to Bourbon Hill on 914

8:31, 8:11, 8:18, 8:06, 8:11, 8:10

6 miles in 49:31 or 8:15 mpm

5am track work at Pulaski County High School.  72 degrees and humid.  400, 800, 1200, 1600, 1200, 800, 400

1:30, 2:59, 4:37, 5:59, 4:49, 3:09, 1:21

5am run with Tony and Jason.  Starting at the Belle we ran out East Mt. Vernon.  72 degrees and humid

8:30, 8:23, 8:10, 7:59, 8:13, 8:17.

8:16 mpm

6pm run in Columbus after work and checking into the hotel.  a very hot 90 degree afternoon.  I wanted to run 12 miles, but melted down pretty quick in the heat.

8:23, 8:26, 8:33, 8:57, 9:10, 9:23, 10:41, 10:33 (6:37)

8.5 miles in 1:20:46 or 9:30 mpm

6am pumphouse loop with David, John and George.  72 degrees but nice out.

9:19, 9:06, 8:26, 9:03, 8:00, 8:26, 9:12, 9:17, 8:54, 9:13, 8:48, 9:13

12 miles in 1:46:42 or 8:54 mpm

6am run before church with the Bourne to Run group.  about 12 of us today.  Still hot at 74 and humid.  We ran the John York loop with a small break at 3.2 miles to push a car to the nearest gas station.  (They ran out of gas)

8:58, 8:18, 8:32, 8:28, 8:42, 8:24, 8:33, 8:21

1:08:20 for 8 miles or 8:32 mpm

4am run from the Shell Station on 27.  77 degrees and humid.  David, and Jason joined me.  Legs and body are feeling the stress of summer.

9:07, 8:44, 8:23, 8:39, 8:42, 8:43

52:28 for 6 miles or 8:43 mpm

5am run on the Burnside Mile course.  David, Gordon, Tony and myself.  73 degrees 3x1mile with 1 mile warm up

5:56, 6:09, 6:19

11:30 lunch run in my neighborhood. 4.25 miles

9:52, 8:47, 8:51, 8:54 (2:21)

am run with the group.  a warm 72 degrees We ran out 127 

9:44, 8:47, 8:41, 8:49, 8:35, 8:04, 8:08, 8:38, 8:25 (4:17) 

9.50 miles in 1:22:13 or 8:38 mpm

4am run with Gordon.  68 degrees we ran the WTLO loop

9:27, 9:09, 9:02, 9:01, 9:38

5 miles in 46:20 or 9:16 mpm

5am run with the group.  74 degrees We ran the Black hole.

9:16, 8:39, 8:27, 8:39, 8:09, 8:26, 8:16, 8:08, 7:57, 8:12

10 miles in 1:24:16 or 8:25 mpm

4:30am run with Dave from the Shell Station.  72 degrees and muggy.

9:08, 9:12, 8:50, 9:08, 9:11, 8:55, 8:44, 8:59

8 miles in 1:12:20 or 9:01 mpm

2pm run in our neighborhood.  84 degrees.  

9:34 10:11, 10:54 (3:26)

3.3 miles in 34:06 or 10:17 mpm

Burnside Mile repeats with John and Dave.  75 degrees. 5am start

6:12, 6:39, 6:56

5am run with the group.  We ran the Road Home Half course

8:57, 8:46, 8:52, 8:55, 8:46, 8:55, 9:09, 9:00, 8:35, 9:01, 8:57, 8:43, 8:42

1:55:45 for 13 miles or 8:53 mpm 

6am run with Dave in the rain.  legs are sore from yesterday.

9:02, 8:49, 8:47, 8:37, 8:43, 8:44, 8:44

5am run at Science Hill with Dave, Jason, Shawn, and George.  First cool morning in a while at 59 degrees.  

8:46, 9:05, 8:43, 9:14, 8:51, 8:56

6 miles in 53:52 or 9 mpm

4:30 am run with Dave and Jason.  59 degrees which feels really nice. 6x1 mile repeats with a 5 minute standing recovery.

6:37, 6:31, 6:28, 6:29, 6:27, 6:14

5am run with John from the Belle, through the Black Hole and down to his home on 90.

9:24, 9:00, 8:49, 8:1, 8:47, 8:53, 8:37, 8:55, 8:48, 9:00, 8:50, 8:49, 9:09, 9:00

14 miles in 2:05:21 or 8:56 mpm

3.75 miles from Beacon Hill Church at 5:30 pm 90 degrees

6am run with Bourne to Run.  11.25 miles trhough Furgison and back.  71 degrees and humid.  I also ran one mile before to loosen up.

9:06, 8:42, 8:34, 8:35, 9:46, 9:11, 9:24, 7:35, 8:12, 8:05 (1:53)

11.25 miles in 1:38:40 or 8:46 mpm

PM run by myself on the 5k course near Beacon Hill.  Very hot (80s)

9:14, 9:06, 9:10 (7:27)

3.75 miles in 34:59 or 9:15 mpm

4:30 am repeats with George.  4x1.5 miles in the downtown area.  70 degrees.

10:33, 10:59, 10:27, 10:50

Evening run in Columbus by myself on people trails 

9:42, 9:01, 9:15, 9:30, 9:09

46:42 for 5 miles or 9:20 mpm

5 am run in Columbus IN.  Fail at a 9 mile tempo run

8:44, 7:50, 8:03, 8:22, 10:11

5am run with Bourne to Run.  62 degrees with a good group of 10 of us running this morning starting at Saline.

8:21, 8:16, 8;41, 8:32, 8:36, 8:34 8:40, (4:26)

7.50 miles in 1:04:09 or 8:33 mpm

8am run in Shelbyville.  A nice cool start in the 50's.  I felt good today.

8:13, 8:14, 7:42, 7:41, 7:29, 7:32, 7:53, 7:26, 7:35, 7:51, 7:48, 7:53, 7:41, 8:15, 8:18 7:59, 9:36

17 miles in 2:15:12 or 7:57 mpm

5am run with the group.  66 degrees and comfortable.  3x2 mile repeats.

13:19, 13:23, 13:19

3x2 mile repeats with Jason and David.  65 degrees

13:19, 13:23, 13:19

Group long run around the bypass. 18 miles starting at UPS at 4:30.  66 degrees.  I had to dig deep for this one.

9:26, 8:54, 8:51, 8:56, 9:00, 8:55, 8:43, 8:55, 9:07, 8:48, 8:53, 8:59, 8:44, 8:55, 8:52, 8:18, 8:11, 7:36

8:47 mpm

lunch run with Joe Bell in Seymour.  6.9 miles inn 1:01:39 or 8:56 mpm

5am run with the group 2x3mile repeats.  A cool 62 degrees.

21:16, 22:28

6.8 mile run with Joe Bell at lunch in Seymour

7:30 am half marathon in Somerset.  I was the 8 mpm pacer.  There were 177 racers.  80 degrees by the finish.  very hilly as well.  I finished 6th overall as a pacer??  Average overall pace 7:59 mpm.  My Garmin came up 0.10 miles short.  1:43:58 for 13 miles.

5am run in the rain with Shawn  70 degrees.  I'm a little sore from yesterdays speed.  

9:08, 9:06, 9:23, (7:28)

9:21 mpm

5am run with Dave from the Shell station.  mid 60s and foggy.  Both of us still lagging a bit from Saturday's half marathon.

9:12, 8:44, 8:39, 8:42, 8:42, 8:55

53:01 for 6 miles or 8:50 mpm

4:30 am run by myself on WTLO road. 61 degrees and clear.  2.5 miles

9:36, 9:53, (5:12) or 9:51 mpm

5:00 am run with Gordon and Shawn along 914, Cumberland Parkway, 27, and 80.  11 miles in 1:39:18 or 8:58 mpm

8:38, 8:40, :50, :46, :47, :55, 9:26, 9:22, 9:01, 9:20

5am run with the group.  63 degrees 

8:54, 8:30, 8:32, 8:46, 8:57, 8:45, 9:00, 8:56

8 miles in 1:10:36 or 8:48 mpm

4:30 pm start in Danville, KY at Millinium Park.  4 man relay all repeating the same 2.5 mile paved trail in the park.  John York led us of, followed by David, then me, then Tony Duncan. Very warm near 90 degrees with no cloud cover.  We all ran pretty good today.  We finished second to Centre College's two best cross country runners.  They almost lapped us.  

for my leg

6:00, 7:03, 3:30 or 16:33 for 2.5 miles.  or 6:28 mpm

4am run with the group from Saline.  68 degrees and humid Dave and I hurt  a little from yesterday evenings race.  8 slow at 8:52 mpm pace

5am run by myself.  First cool morning of the season.  48 degrees.  I ran a 2 mile warm up then 3x2mile repeats.

14:43, 15:22, 15:07

5am run with the Group.  50 degrees.  Run up 914 from Saline.

6 miles in 51:48 or 8:34 mpm

8:30 am run from the cabin up 715 in the Red River Gorge area.

9:10, 9:02, 9:45, 9:25, 9:17, 10:40

5 pm run at the Cabin that we are staying at.  0.40 mile loop around the lake.

8:25, 8:20, 9:47 (5:27)    9:09 mpm

6am run around the lake that we camped at in the Red River Gorge Park.  0.40 mile laps.  Not very much elevation change but the two hills along the route was very steep.  I think it wrecked my legs.

13.25 miles in 2:13:55 or 10:06 mpm

4am run on 914 from Saline by myself.  Very foggy 54 degrees. Legs are shot from the weekend.  10:36 mpm pace.

6pm run in Columbus Indiana after checking into the Hotel.  18 miles (LSD)

8:10, 8:58, 8:55, 8:38, 8:30, 8:41, 8:49, 8:54, 8:47, 8:47, 8:57, 9:00, 9:07, 8:47, 8:58, 9:57, 10:45, 11:56

18 miles in 2:44:47 or 9:09 mpm

5am run on Columbus People Trails.  Very slow and tired.  Just trying to build weekly mileage 3.75 miles in 42:55:44 or 11:27 mpm

10:30, 11:48, 11:44, (8:49)

6pm run by myself in Columbus after work.

9:19, 9:02, 9:29, 9:59, 9:47, 10:14, 10:34, (1:45)

7.15 miles in 1:10:13 or 9:49 mpm

5am run from the Clarion in Columbus.  A beautiful 64 degree clear morning.  legs are tired from ramp up in mileage. 8 miles in 1:21:00 or a 10:08 mpm pace

9:02, 9:07, 9:35, 10:09, 10:11, 10:31, 11:05, 11:05

am tm run on the Disney Cruise.  6.85 miles in an hour.

pm lap run on the Cruise.  No watch 

am run on the track.  again no watch so no time

pm run on the track of the Disney Cruise.  5 miles each time.

About 200 participants this year for the 5k run on Disney's private Island Cast Away Cay.  I did not bring my watch on the Cruise. Therefore, I was just out on a stoll today.  A group of about three of us stuck together for the first mile.  I made a wrong turn into a dead end and had to turn around.  8:30 start about 73 degrees.  Fun run.

20:39 minutes; roughly 2 minutes slower than 3 years ago.

10 mile run with Gordon and Shawn.  8:30, 8:33, 8:31, 8:49, 8:48, 8:43, 8:40, 8:31, 8:17, 8:32

8:36 mpm

5am run with the group.  65 degrees.  6.5 miles from the Belle out to 914.  Dave and Dr. Pat recovering from the Bourbon Chase so we were slow.

9:03, 8:56, 8:47, 8:54, 8:54, 8:34 (4:50)

57:42 for 6.5 miles or 8:51 mpm

11:30 run from our new home.  3 miles in 28:13 or 9:23 mpm

4am run with Dave and Shawn on 914 from Saline.  52 degrees.  Cold front moving in.  

8:17, 8:03, 8:22, 8:31, 8:36, 8:43

53:10 for 6.25 miles

5am run with the group.  43 degrees.  We decided to run pumphouse road.

9:10, 8:42, 8:27, 8:37, 8:15, 8:14, 8:28, 8:51, 8:46, 8:44

8:38 mpm

5:30 am run with the group.  It was a cool 38 degrees. 6 of us ran the Black Hole in preparation for the IMM.  12 miles in 1:46:26 or 8:52 mpm

2:30 pm warm up before The Burnside Mile. 70 degrees and not so cool anymore.  2 miles easy at 10 mpm pace just to get some blood flow in the legs.

3pm race.  70 degrees and sunny.  A nice turnout for the first running of the Burnside Mile.  180 runners.  There were about 60 school aged runners.  The fastest running the mile in 5:06.  I ran a 5:45 which was decent for me all things considered.  This gives me a target for next year.  

1 mile cool down.

4 am run with Tony and David from the Shell Station on SR27.  Legs are tired from the weekend.  54 degrees.

8:49, 8:30, 8:26, 8:49, 8:51, 9:14

52:47 for 6 or 8:47 mpm

4am run with Tony and Dave from Saline.  48 degrees.  The guys are getting much faster.

8:28, 7:54, 8:01, 7:56, 7:59, 8:07, 8:04 (1:07)

7.15 miles in 57:39

 6am run with Bourne to run.  A nice crisp 46 degrees out. 8 miles in 1:08:27 or 8:30 mpm

8:59, 8:41, 8:35, 8:32, 8:25, 8:16, 8:16, 8:14 

5am run with Jason from the Belle.  50 degrees 6 miles in 49:19 or 8:13 mpm

8:32, 8:14, 8:06, 8:16, 8:04, 8:04

Then 8.25 miles with the rest of the Group.  1:10:51 or 8:35 mpm

8:55, 8:39, 8:46, 8:28, 7:58, 8:04, 8:29, 9:11 (2:17)

4am run with Jason and Dave from the Shell Station on 27.  61 degrees 

8:45, 8:42, 8:31, 8:17, 8:16, 8:22, 

6 miles in 51:07 or 8:29 mpm

5am run with Bourne to Run.  61 degrees I bit warm for this time of year.

6 miles in 51:16. or 8:27 mpm

5am run with the group.  Last run before we head to Indy.  11 runners this morning.  

8:38, 8:19, 7:59, 7:50, 8:19, 8:17.  6 miles in 49:57 or 8:14 mpm