FREYGUY

8am annual new years day trail run with the group.  I little muddy after night time rain.  

10:24, 9:59, 10:22, 10:10, 10:20, 12:21 (1:08)

1:04:46 for 6.10 or 10:35 mpm

5am run with Shawn from Saline to 27 along 80.  53 degrees.

8:46, 8:41, 8:39, 8:59, 9:13, 8:43

8:50 mpm

4pm run with Gordon around Slate Branch.

8:46, 8:26, 8:45, 8:41, 8:55

4:30 am track work with Dave and Jason.  54 degrees 5x1000m 

4:15, 4:09, 4:01, 3:59, 3:57

5am run with Jason, Tony and George.  37 degrees and very windy.  Legs are feeling yesterday's track workout.

8:23, 8:24, 8:26, 8:26, 7:53, 8:30, (1:04)

8:22 mpm average

10:30 am run after church.  Only 13 degrees.  I haven't ran for a few days.  I just want to knock the dust off.

8:49, 8:50, 9:00, 9:05, 9:17, 9:44 (8:15)

6.75 miles in 1:02:42 or 9:18 mpm

3pm run with dave and john from Beacon Hill to the Parkway

9:05, 8:35, 8:49, 8:34, 8:36, 8:41, 7:56, 7:40, 7:36, 7:41, 8:04, 8:02, 7:49

1:55:54 for 14 miles or 8:17 mpm

5:30 am run with Heidi.  19 degrees run around the neighborhood

9:51, 9:39, 9:43

5:30 pm run in PC Park. Lots of hills, some trails.  5.15 miles in 57:20.  Not real fast, but legs are a hurtin.  

PC track work at 4:30 am with Gordon, Dave and George. 42 degrees and NOT raining for once.

12x400m

95(sec), 95, 93, 93, 96, 90, 95, 91, 92, 92, 93, 85

6pm  run in Columbus Indiana on the people trails.  55 degrees.

12.4 miles in 1:57:55 or 9:31 mpm

A very slow 5.4 miles in Seymour between normal work hours and Plan Commission meeting at 7pm.  10:10 mpm average.  Legs are feeling the effects of ramping up mileage.

5am run with Dave at the track for a 1 mile time trial.  then 6 mile fartle run with the group. 41 degrees.

5:56 for the mile.

9:11, 8:06, 7:52, 7:45, 8:19, 8:31 for the fartlek group run.

5am long run with the Group.  43 degrees.  3 miles out trhough ferguson and back to pick up Craig. Then up 1247 and back to town on 27.

9:16, 8:38, 8:50, 8:45, 9:00, 8:54, 9:05 9:14, 8:57, 9:03, 9:10, 8:28, 8:47, 8:49, 9:14, 8:52

16 miles in 2:23:17 or 8:57 mpm

5am run with Shawn in our neighborhood. 45 degrees.

9:02, 9:04, :07, :12, :25, :10, :28, :12, :22, :39

10 miles in 1:33:01 or 9:17 mpm

5.5 miles by my self in my neighborhood.  Belly bug kept very close to the house.

5am run with the group.  a very nice 55 degrees out.

8:49, 8:11, 8:19, 8:20, 8:09, 7:43, 8:11 8:02, (2:15

8.25 miles in 1:08:03 or 8:13 mpm

pm run on my way home from Seymour in Louisville.  Nice outside.  48 degrees

7:55, 7:57, 8:05, 8:38, 9:12, 9:14 9:44, 10:04, 11:04 (2:30)

9.25 miles in 1:24:28 or 9:08 mpm

4:30 am run with George, Dave and Tony through the Black Hole.  38 degrees and clear.

8:34, :18, :34, :23, :19, :24, :20, 7:51, 7:21 8:19 

10 miles in 1:22:42 or 8:15 mpm

6pm run in Louisville.  35 degrees.

8:06, 8:52, 9:15

3.6 miles in 32:37 or 9:01 mpm

5am run by myself in our neighborhood and down to the marina.  35 degrees.  

8:50, 9:01, 11:55, 10:07, 9:43, 10:32 (8:15)

6.75 mles in 1:08:24 or 10:08 mpm

6am run with Shawn.  27 degrees Trip up SR 27 and back.

8:54, 9:01, 9:01, 9:05, 9:07, 8:56, 9:00, 9:11, 9:16, 9:10, 9:15, 9:06, 9:21, 9:16, 9:22 9:45

16 miles in 2:27:06 or 9:11 mpm

5am run with Tony, David, and George.  34 degrees and trying to snow.  We ran the bypass.

8:40, 8:30, 8:36, 8:35, 8:45, 8:47, 9:00, 8:27, 7:45, 7:45, 7:40, 7:28, 7:42, 7:36, 7:13 8:03

16 miles in 2:10:55 or 8:11 mpm

5am easy run in the neighborhood.  27 degrees 

10:22 mpm ave pace

5am run with David and Jason.  49 degrees but windy.  4x1mile was the plan.

6:27, 6:40, 6:31, 6:47

run inour neighborhood with Jason.  30 degrees.

9:19, 9:04, 8:47, 8:24, 8:46, 8:46

5am pumphouse road run with Tony and Craig.  One of the coldest morning runs that I've done since we moved here.  15 degrees.  We just all decided to stick together.

8:59, 8:52, 8:51, 9:26, 9:13, 10:15, 9:41, 10:46, 9:23, 9:27, (1:57)

10.25 miles in 1:36:53 or 9:27 mpm

6am run in the Turner's neighborhood.  43 degrees and clear.

9:13, 8:51, 9:03, 9:09, 8:46, 8:51

54:00 for 6 miles or 9 mpm

5am run by myself in our neighborhood.  34 degrees and clear.

8:40, 9:25, 9:43, 8:34, 8:33, 10:14, 9:34, 8:48, 9:48

9 miles in 1:23:24 or 9:16 mpm

Track day Tuesday. 60 degrees. David, Tony and Daniel joined me.

2x 1 mile:  6:25, 6:16

6x 1K: 3:43, 3:43, 4:00, 4:11, 4:26, 4:29

6 miles in the blowing snow in Columbus. I was not feeling well before this run. I think it may have been a bad idea.

Shake out run with shawn in birmingham

This race is in Birmingham al. I bit warm today 66 at the start. 70 by finish. I signed up for the marathon but I had the flu this week. It became apparent about 8 miles in that I was not ready for the marathon. I kept a 7:20 for 8 miles before the wheels fell off.

5am run with Dave and Tony from the Shell Station.  40 degrees.

8:05, 8:08, 7:55, 7:55, 7:45, 7:47, 7:45

7:55 mpm

5am with shawn and George from my home.  

8:40, 8:51, 8:55, 9:08, 8:53, 10:39 (2:26)

57:45 for 6:25 miles or 9:12 mpm

6am run with the group from the belle.  We ran the northern loop.  6.5 miles in 52:19 or 8:02 mpm

5am run with Tony and David. 45 degrees We ran up 1247 then back 27 to the Belle.

8:53, :04, :03, :05, :04, :03, :10, :00, :18, :24, 7:25, 7:45, 7:19, 7:48

8:02 mpm

5am walk.  legs are sore from weekend runs

5am run with David, Todd and Daniel.  50 degrees.  Legs are still sore from the weekend runs.

9:59, 8:50, 8:22, 8:30, 8:13, 8:13, 8:32, (3:40)

7.40 miles in 1:04:22 or 8:41 mpm for an easy pace fartlek

5pm run on my way home from seymour over the new east end bridge in louisville.  70 degrees and sunny.  not bad for february weather.  I am still having issues with my upper legs and hips.  My wife ( a nurse practitioner) thinks I had the Flu two weeks ago and I still havent recovered.  pace is AWFULLLLL.

8:54, 9:00, 8:58, 9:20, 9:37, 9:19, 9:29, 11:00 11:18 (4:41)

1:31:40 for 9.40 or 9:45 mpm

11am run from home over my lunch.  68 degrees.  again legs are not working quite right.  

9:08, 9:30, 10:15, 11:59

41:07 for 4 miles

5am run wtih Shawn.  50 degrees. Run from Saline to south on 914.

9:04, :10, :16, :20, :33, :27

9:19 mpm

4:30 am run with Jeff and Dave.  25 degrees.  I ran 4 miles from the Belle before meeting up with them.  We ran from the Belle to Shopville and back on HWY 80.  I then ran 2 more miles.

9:01, 8:51, :56, :45, :44, :35, :36, :59, :35, :36, :24, :42, :33, :34, :17, :47, :29, :54, :59, 9:37, 7:47, 9:56, :08, :07, 10:05, 10:52

26.1 miles in 3:53:00 or 8:56 mpm

4:30am run with Shawn from Saline.  45 degrees.  

9:26, :27, :14, :06 (2:31)

5am run with the crew.  50 degrees and raining.  16x400m was the plan, but lightning ran us off.  We did 7x400m then I finished with a 4 mile tm run at home.

1:32, 1:35, 1:33, 1:38, 1:32, 1:38, 1:37

12 pm run by myself in Columbus.  I drove up to Indiana for work only for City Hall to be closed due to no phones internet or electricity.  Huge storm.

8:53, :44, :48, 9:06, 9:56, 10:18, 10:59, 10:30

5am run with Dave and Jeff.  22 miles from the Belle to the county line 

9:04, 8:47, 8:56, 8:30, 8:39, 8:55, 8:34, 8:37, :39, :41, :31, :50, :38, :50, 9:05, 8:54, :50, :39, :10, :31, :42, :42

8:44 mpm

5:30 pm run with Joe Bell on Purdue campus.  Sunny and nice out.

8:00, 7:53, 8:11, 8:48, 9:22, 8:50, 9:13, 10:04

8:48 mpm

4am run from hotel at Purude.  39 degrees but clear and calm.  legs are not fully recovered from weekend.

10:08, :21, :30, :38, 11:20, 11:44, 12:08, (10:04)

11:12 mpm

2:40 pm run from home.  

9:06, 8:53, 9:06, 9:23, 11:26 (6:49)

5.60 miles in 54:45 or 9:46 mpm

5am run with Jeff Golden.  We ran the same route as last weekend.  30 degrees.  I felt ok on the way out, but ran out of steam on the way back.  Jeff end up picking me up on the way back.

8:34, :23, :39, :20, :30, :37, :33, :27, :34, :54, :37, :47, 9:07, 12:39, 18:26, 19:16, 18:10 (2:33)

17.15 in 3:03:12 or a 10:14 mpm average.

5am run on the treadmill.  Gotta get back into this running thing.  My confidence is low and I need a win.  

9mpm

5am track work with Dave and Daniel.  32 degrees and spitting snow. 10x800 m with 200 recovery

3:22, 3:25, 3:27, 3:36, 3:53, 3:44, 4:04, 4:21, 4:22, 4:01

legs still do not feel right.  Not pretty but done.

6pm run in columbus on People Trails.  Body is beat down.

9:19, 9:22, 10:08, 10:29, 10:28

9:58 mpm

6am easy run with the Group.  

9:35, 9:12, 8:49, 9:03, 8:58

45:51 for 5 miles or 9:09 mpm

4:30 am run with Dave and Tony.  32 degrees.  The plan is to run 15 miles at 8:30 mpm.  Sounds easy but my body is worn down.  I don't make it that far.

8:31, 8:01, 8:31, 8:32, 8:59, 9:41, 10:31, 10:45, 11:09, 10:44, 11:05, 12:37, (6:23)

10:03 mpm

18.1 mile on bike around bypass.

4pm ride up 27.  wind in my face on the way out.  13.35 miles in 48:40

mid day run by myself around my neighborhood.  First day back to running after trying to allow legs time to heal.  

7:15, 9:00, 9:01, 10:10 (1:33)

4.15 miles in 37:04 or 8:55 mpm

6am run with Heidi in Shelbyville.

9:22, 9:27, 9:10, 9:20, 9:35 (2:26)

9:24 mpm

5am run before church with Dave, Tony and Jeff.  They drug my ass around the Black Hole in the pouring down rain at a pace out of my comfort zone.

8:31, 7:56, 7:58, 7:51, 7:48, 8:40, 7:31, 8:12, 8:20, 9:29

1:22:26 for 10 miles or 8:14 mpm

track work with Dave.  12x200m

:48, :47, :50, :49, :49, :50, :49, :49, :48, :49, :50, :49

7pm run in Columbus.  57 and windy.  4 easy miles to try to loosen up before sunday marathon.

8pm run from home after driving back from Indiana.  80 degrees and getting ready to storm.

8:38, 8:50, 8:01

25:33 from 3 miles or 8:30 mpm

AM easy miles with Shawn and Gordon.  Just trying to stay loose before tomorrows race.

David, George, Shawn and I ran this one.  Weather was clear and 43 degrees for a 7:30am start.  70ish by the finish.  Garmin shows 1,220 feet of elevation gain for the race.  667 full marathon participants.  I'm was looking for a good showing after having a tough time in Alabama in February and fighting a lower back, bottom and foot issue. 

Mile 1 through 4:  7:34, 7:12, 7:32, 7:53.  My main goal today was to select a pace that I could carry throughout.  This is a hilly course on a warm day.  I decided 7:50 mpm would work so I set my virtual to that.  The first four miles are mostly flat and downhill.  It seemed like everyone was leaving to fast.  Though there were thousands of half marathoners and relayers mixed into the bunch.  

Mile 5 through 8:  7:50, 7:34, 7:41, 8:19. All is working well. I stick to the nutrition plan of drinking at every water station and eating gels every 4 miles.  There is the first 'big' hill at mile 7.5 that gains just over 100ft of elevation. I was able to carry a good pace through it.

Miles 9 through 12:  7:26, 7:54, 7:51, 8:27 Most of this segement was on a paved trail through a park heading back toward downtown for the half marathoners to split.  I do develope an issue in my lower back and butt.  I did something that I've never done before; take Ibproferen during a run.  It seems to work.  By mile 10 we are back downtown and there are lots of hills to deal with.  The sun and wind is becoming a factor as well.  

Miles 13 through 16:  7:51, 8:09, 8:59, 7:46.  I run with a guy from Knoxville which recently moved there from London.  He was looking to break 3:30.  Chatting with someone helps pass the time.  I loose him in mile 15 because I needed to take a bathroom break.

Miles 17 through 20:  8:07, 7:52, 7:59, 8:02.  I'm fading slightly but still feeling pretty good.  The 3:30 pace group catches me in mile 18 while climbing a hill.  I stick with them through mile 22.  Having people to talk to and deal with the wind was good at this point.  

Miles 21 through 24: 7:45, 7:57, 8:36, 9:37. I'm really running out of steam and I am out of gels but find some at a sag stop.  I take two about a mile apart.  I hit the wall in mile 23

Miles 25, 26 and .2:  9:27, 8:04, 3:38 (for 0.40 on garmin).  Once I work through a few issues again and start passing people, I'm able to get my stride back for a strong finish.  3:33:12 is 26 minutes off of a pr but feel like an accomplishment today.  

1st half:  1:42:12

second half: 1:50:00

6am run with Tony.  37 degrees. First run since marathon.

9:10, 8:47, 8:59, 9:16, 10:02, (2:51)

9:21 mpm

6am run with Tony. 38 degrees.  Legs are not totally recovered from Marathon

9:34, 9:29, 10:01, 10:26, 11:43 (7:37)

10:28 average pace

5am run with Frank from the Belle. 54 degrees.

9:14, 9:09, 9:26, 9:22, 9:42 (2:29)

9:24 mpm

pm test run with my new fitbit Blaze.

6am run with shawn, dr. Golden and gordon. 63 degrees. Left from the belle and went through Ferguson.

8:17, 8:50, 9:07, 9:04, 9:12, 9:10, 9:13, 9:06, 8:03

8:51 mpm

6am run by myself from saline. Easter morning and 67 degrees.

9:40, 9:53, 10:33, 10:52, 10:51

Pm cycling by myself. Saline to waitsboro

Noon run from home by myself.  69 degrees and sunny.  Watching the Boston Marathon has got me pumped.

8:14, 7:57, 8:15, 8:19

then 100m strides.

5am track work with Daniel. 2x5k repeats

23:21, 25:23

9pm run by myself in the neighborhood

4pm bike ride

Saturday morning run with John in the rain starting at Saline on WTLO road and back on 914

8:53, 8:52, 8:40, 8:38, 8:43, 8:37, 8:33, 8:17

Sunday morning 6am run with Gordon, John and Jason Davidson.  Raining again and about 48 degrees. Again, start from Saline and run south on 914

9:00 mpm average.  My watch quit on me.

5am run from saline south on 914 with Tony and Daniel. 55 degrees and perfect for a run

8:00, 8:01, 7:44, 7:35, 7:43, 7:44, 8:20, 9:22

8:02 mpm average

Run with the group at 6am from the belle. 73 degrees

8:59, 8:34, 8:24, 8,22, 8:27, 8:46

Run with the group from the Belle.

9:21, 8:37, 8:34, 8:27, 8:25, 8:30

Run by myself in our neighborhood

Run with Ryan Holle in Seymour after work.  

8:44, 8:29, 8:19, 8:56

6am run with Daniel from the Belle.  

9:00, 8:25, 8:25, 8:28, 8:39, 8:46

5am run in our neighborhood.  43 degrees and clear.  I feeling really out of shape right now.

11:11, 11:53, 12:02, 13:08

5am run either the guys from Grace Baptist Church. Hill repeats. 57 degrees

8:37, 8:59, 9:12, 8:37, 8:32,9:32

5am run by myself in the neighborhood.  60 degrees.

10'24", 10'36", 9'48" 11'29"

5am run on the track with dave. 3 one mile repeats

7:29, 8:23, 8:07

Pm run by myself down to the marina. 80 degrees

3.5 miles in 37:43

9.5 miLe bike ride

6am run with the group from the belle. 70 degrees and sunny. We ran up to somerset hardwoods and back on 27

9:09, 8:00, 7:45, 8:20, 8:52, 8:11, 8:34, 9:46, 10:28

6am run with Doc Golden and Tony from the Belle.  A bit warm at 67 degrees.  We ran the meth loop.

8:57, 8:28, 8:48, 8:36, 8:40, 8:49

Run by myself in our neighborhood.  a cooler 58 degrees this morning.  Legs are tired.

9:54, 10:34, 10:35, 12:11

3 mile run at Disney

6am run from the Belle with the group.  nice cool morning.  Easy 5

9:23, 8:48, 8:28, 8:25, 8:34

5am run with Jason B. and Dave at the track 67 degrees and humid.

8:36, 8:18, 8:24, 8:32

5am run from the Belle with Jason B. 54 degrees and low humidity.  We just ran the normal northern loop

8:45, 8:37, 8:44, 8:41, 8:53,

Run in Louisville after going to Church Hill Downs for the day.  

8:41, 8:17, 8:34, 8:31, 8:57, 9:53, 10:51, 12:12

5pm run by myself in our neighborhood.  81 degrees and sunny.  

8:38, 8:36, 9:14, 10:20

5am run with Tony, daniel, and shawn

7pm run in our neighborhood. 80 degrees.

Slow 10:21 mpm

STREAKING DAY: 5

5am run with the group.  1 mile warmup, then 2x2mile with 1.25 mile cooldown.

15:50, 18:22

6am run with Gordon, George and Daniel.  We ran the 5k course for todays race.  

8:47, 9:13, 9:18, 8:58, 9:15

9pm run by myself at the Walmart parking lot.  

3.5 miles in 34:30

5am run with the group at Grace Baptist.  65 degrees.  The plan was 16x400m.  David and I are just ramping up mileage so we did a 1 mile warmup and 6x400m then a cooldown.

8:55, 8:13, 8:55, 9:00

7am run before church with Greg Bunch.  Clear and 70 degrees.  5 miles in 52:22 min or 10:27 mpm

10:15, 10:40, 10:39, 10:27, 10:12

5:30am run by myself in our neighborhood.  63 degrees and clear.  5 miles in 52:00 min or 10:23 mpm

9:30, 10:25, 10:10, 10:58, 10:54

5am run with Chuck and Dave.  58 degrees and clear.  Run on the track.

8:44, 8:15, 8:34, 8:39, 9:01

5 miles in 43:24

Run by myself in the neighborhood. 10 mpm pace

5 mile from the belle with the group. 73 degrees.

9:27, 9:01, 8:54, 8:48, 8:54

6am run from saline with shawn and dave. 69 degrees and humid

9:03, 8:57, 8:51, 8:37, 8:35, 8:55

5am run with shawn along 914. Very humid and 73 degrees

A race in Lexington with many of our running buddies. 72 degrees and overcast. Light rain at the end

6:48, 7:00, 7:44, 7:04, 7:46, 6:55, 1:37

5am run with joe Bell in Columbus. 73 degrees and humid. 9:23 mpm pace.

5 am run by myself in our neighborhood. 72 and humid.

9:50, 10:11, 10:29, 10:24, 11:20

6am run with Craig. 72 and humid. We ran down 914 from Saline.

8:56, 8:31, 8:36, 8:53, 8:26, 8:53, 9:01

7am run by myself at the vrbo that we rented near State Dock. 1,100 feet of elevation change

10:57, 10:07, 10:29, 10:11, 10:11, 10:12, 10:30

5am run with Dave 73 degrees. We started at the belle and ran out mt. Vernon.

9:24, 8:53, 8:20, 8:42, 8:42, 8:43, 8:36

Pm run in shelbyville in. Warm 8:30 pace

Pm run in Seymour by myself after work. 89 degrees

9:02, 8:32, 8:52, 9:06, 9:38, 10:18

Ran the mud mayhem this morning. Lots of climbing, crawling, and running through mud. I lost my shoes in the mud very early on. I ran most of the race barefooted. 46:11 total time

6am run with David from the belle. 67 degrees felt good.

8:41, 8:28, 8:39, 8:33, 9:20, 8:37, 8:56, 9:20

Run by myself in our neighborhood.  63 degrees and humid foggy.  Very slow today.

10:05, 10:15, 10:29, 10:33, 11:24, 11:58

7pm run with Joe Bell around Grandview Lake.  80's and hot.

8:47, 8:39, 8:44, 8:39, 8:24, 8:30

5am run in columbus by myself from Joe's home.  70's and humid.  Body is tired.

10:51, 11:22 

Run by myself in our neighborhood.  72 and humid.

9:35, 9:21, 9:48, 9:18, 10:28, 10:54

9:54 mpm average

5am run with the group at the track.  74 degrees, but felt cooler this morning.

10x200m at 46 seconds each.  A total of 6 miles in 53:34 which included the warm up and cool down.

6pm run down to the lake by myself. Nice 75 degree day. 9:35 mpm

6am run with the group starting at the Belle. 59 degrees 7.5 miles

9:04, 8:13, 7:43, 7:12, 7:44, 7:53, 8:40

5pm run with gregg Bunch

9:21, 10:15, 9:51, 9:57

5am run by myself. Cool outside but legs not working well.

10:14, 10:51, 11:08

5pm run by myself

9:30, 9:31, 9:40, 9:01

5am track work with the group. 66 degrees. 8x400 at 1:30

5pm run in the neighborhood 2.5 miles 9 mpm

6am run from the belle with dave and craig. First cool day at 54 degrees. Hills today 8:51 mpm average

6am run with David.  temp in the mid 60s.  We ran the Black Hole plus  the section of 80 toward Subway.

9:00, 8:24, 8:22, 8:27, 8:15, 8:34, 8:12, 8:27, 8:46, 8:22, 8:49, 8:52

8:33 mpm average.

5am run in our neighborhood by myself.  I ran down to the lake.

9:06, 8:45, 10:05, 9:42, 9:55, 10:30

8:30 pm run by myself in the rain in Shelbyville.

8:45, 7:12, 8:34, 8:31, 9:00, 9:16, 10:16, 10:05

4:30pm run on my way back from Indy in Louisville. I stopped at egg park. 85 degrees and sunny.

9:17, 9:20, 10:59, 10:04, 10:05, 10:26

3:45am start on 27 with Dave.  70 degrees and a little humid.

8:24, 8:22, 8:30, 8:41, 8:49, 8:47, 9:07, 8:41, 8:34, 8:59, 8:36, 8:53, 8:49, 9:47

5am run in our neighborhood by myself.  70 degrees and humid. 6 miles at a 9 mpm pace.

2pm run by myself in th neighborhood.  Kind of hot (80's) 6.5 miles at 9:14 mpm

5am run with gordon from saline. 70 and humid. 9 miles at 8:45 mpm

5am run with Daniel, David, and Doc Golden.  63 degrees for a Pump House Road route

8:50, 8:26, 8:29, 9:22, 8:50, 8:54, 9:15, 9:37, 8:43, 8:48, 10:42

9:08 mpm average

5:15 am run with Nelson, Gordon, and Kyle.  70 degrees.  We ran in Burnside.

9:04, 8:53, 9:26, 9:10, 9:26

9:12 mpm average

4:30 am run along 914 from Saline with David.  70 degrees and humid.

8:42, 8:32, 8:55, 8:35, 8:57, 8:47, 8:52, 8:51, 9:00, 9:15

8:51 mpm average

5am run from the Belle with Dave, Gordon and Tony.  55 degrees.  intent was a 7:40 tempo run.  Legs are sore.

7:44, 8:07, 7:47, 8:59, 9:15.

5am run by myself in our neighborhood.  54 degrees.  body in showing signs of fatigue from gearing up weekly mileage.

10:32, 10:49 (5:53)

5am run with Bourne to Run Group.  We ran the half marathon route.

13 miles in 1:52:16

5am track work with David and Tony.  57 degrees and foggy.  16x200 with 200 recovery

0:47, 0:47, 0:43, 0:41, 0:42, 0:44, 0;46, 0:46, 0:46, 0:44, 0:45, 0:50, 0:53, 0:53, 0:58,  0:58

6am hill run from the Belle with the group. 56 degrees and raining. 9 mpm

4:30 am start from Saline with David.  we ran the entire bypass counterclockwise.  57 degrees and foggy.

8:49, 8:29, 8:46, 8:35, 8:23, 8:39, 8:41, 8:45, 8:25, 9:07, 8:50, 9:53 9:47, 9:11, 9:09

17 miles in 2:31:18 or 8:54 mpm

5am run with Shawn on 914 from Saline. 63 degrees and humid.

9:55, 9:28, 9:31, 9:27, 9:47, 9:57

6 miles in 58:09 or 9:41 mpm

5am run with the group from the Belle.  68 degrees and humid.  Most of the group ran 4x1mile repeats on East Mt. Vernon.  I ran the same route but just did the last 'repeat' with them.

9:04, 8:29, 8:44, 8:54, 6:45, 8:45

7am run in Seymour around the highschool 

7:57, 7:54, 8:03, 8:19, 8:23

6am run aroung the Seymour High School. 49 degrees and crisp.  Legs are beat up after mileage of the week.

9:01, 8:55, 9:28, 9:56, 11:05

5am run with Shawn around our house.  53 degrees and foggy.

9:03, 9:10, 9:11, 9:20, 9:47, 9:52

5am run with the group from the Belle.  50 degrees.

9:29, 8:57, 8:43, 8:40, 8:30, 8:32, 8:56, 9:14 (4:53)

56 degrees track work at PC with Dave.  a little windy from H. Irma. 6x1000m

4:07, 4:08, 4:03, 4:07, 4:11, 4:09

4:30 am run with David and Tony on US 27 from the Shell Station.  61 degrees but humid. 10 miles in 1:29:15 or 8:54 mpm

8:52, :54, :49, :55, :51, :53, :58, :56, :58, :53

7pm run from cabin in derby indiana. Here for the Tempel get together

Mid day run from derby to Rome indiana on sr66. Heat started getting to me.

8:32, 8:32, :41, :55, :57, :49, 9:44, 8:47, 9:25, 8:54, 8:26, 8:35, 9:41, 11:00, 12:27, 13:14

16 miles in 2:32:41 or 9:33 mpm

7am run from the cabin. Legs are tired from yesterday. 3.5 miles in 34:24 or 9:44 mpm

5am run by myself from Saline on 914. 62 degrees and foggy. 10.25 miles in 1:28:44 or 8:39 mpm

8:45, 8:30, 8:26, 8:19, 8:13, 8:09, 7:55, 8:51, 9:22, 9:33 (2:37)

5pm run with Greg Bunch.

4.5 miles in 43:27 or 9:40 mpm

10am run in westfield before golf outing.

9:09, 8:50, 9:13, 9:08, 9:55

9:15 mpm

9am run around our neighborhood down to the marina and back..

8:55, 9:48, 10:56, 10:23 (5:25) 4.5 miles in 45:28

3:30pm run by myself in our neighborhood.  82 degrees.

9:02, 8:50, 8:59, 9:16, 9:28, 10:31  

6 miles in 56:20  or 9:23 mpm

11pm run with the Bourne group in preparation for the Bourbon Chase.  70 degrees

8:38, :28, :20, :20, 7:23, 8:35 (4:25)  6.50 miles in 54:13 or 8:21 mpm

5am run with Dr. Pat and David.  4th run in 24 hours.  64 degrees

8:59, :40, :28, :31, :30, :31 

6miles in 51:51 or 8:37 mpm

5am run with Dave.  64 degrees.  We ran the Black Hole plus SR 80 and East Mt. Vernon.  9:09 mpm average

5am run with the group from the Belle.  62 degrees 1 mile warmup 5 mile fartlek.

9:02, 7:27, 7:50, 7:36, 7:58, 8:38  6 miles in 48:36 minutes or 8:05 mpm

5am run with Tony and Dave from the Shell Station on 27.  62 degrees 

8:45, 8:36, 8:40, 8:39, 8:32, 8:46, 9:58, 9:58  8 miles in 1:11:57 or 8:59 mpm

7am run at Seymour High school. 4 miles slow.

5am run from the Belle to shopville. 52 degrees. Jeff, Dave and I ran it together. They pulled away at the end. I was slow today.

8:27, 8:45, 8:34, 8:50, 8:43, 8:51, 8:36, :44, 8:34, 8:47, 9:36, 9:40, 9:17, 10:07, 10:01, 11:29, 9:52, 11:22, 11:35, 11:07

20 miles in 3:11:13 or 9:33 mpm

6am run with David and Gordon.  We headed out through Ferguson from the Belle. 54 degrees and clear.

8:57, 8:25, 8:35, 8:24, 8:34, 9:00, 9:17, 9:34

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

8pm run with Greg Bunch.  5.25 miles at 10:30 pace

5am run at Grace Baptist.  8x800 repeats.  52 degrees

3:43, 3:44, 3:41, 3:45, 3:42, 3:28, 3:51, 3:37

4:30am run with David Smith.  52 degrees.  We ran from Saline into Somerset.  Another Beautiful morning.  10 miles in 1:27:51 or 8:51 mpm

8:56, 8:24, :36, :49, :40, :43, :40, 9:14, 9:06, 8:34

3pm run in columbus waiting on my mom to drop of Oliver and Amelia at Target.  8:25, 8:09, 8:38 (2:20)

5am run with David.  We ran the 914 bypass.  54 degrees and clear.  22 miles in 3:19:05 or 9:03 mpm

9:24, 8:53, 8:53, 8:45, 8:37, :56, :33, :39, :50, 9:10, 8:53, :47, :53, :58, 9:03, 8:53, 9:36, 8:43, 9:17, 9:11, 9:29, 10:29

4pm run from Saline.  80 degrees and sunny.

7:55, 8:07, 8:11, 8:45, 7:07, 9:45, 9:55 (2:00)  7.25 miles in 1:01:49 or 8:35 mpm

5am run with the group from the Belle.  66 degrees and humid. 

9:08, 8:20, 8:27, 8:21, 8:21, 9:39  6 miles in 52:21 or 8:43 mpm

8pm run in Columbus indiana after work

7pm run along 127 from the bright leaf toward Danville. Easy effort. 61 degrees

This a Ragnar 200 mile 12 person relay.  I was the 11th runner for Southern Express.  Van 1 had a Friday 2:30pm start time. The weather was clear with a high in the mid 70's for Friday.  Lows overnight got down to 49 degrees.  Saturday was sunny with a high of 82 degrees.

Leg 1:  My first leg was from Perryville to Danville along US 150. I started at 10:19 pm on Friday.  Temp was a cool 54 degrees.

7:14, 7:02, 7:14, 7:18, 7:24, 7:43, 7:46, 7:21, (5:29) 

8.77 miles in 1:04:37 or  7.22 mpm

Leg 2:  My second leg headed into 4 Roses.  50 degrees and a 6:23 am start.

6:50, 7:20, 6:33, 7:00 (0:57) 

4.12 miles in 28:43 for a 6:58 mpm average

Leg3:  My third leg was on a people trail heading into Lexington.  3:36pm start. 82 degrees and a 11 mph headwind made this one a little more challenging.

7:00, 7:16, 7:39, 6:59, (0:20)

4.06 miles in 29:15 for a 7:13 mpm average

4:30 am run by myself along 914 from Saline.  50 degrees and clear.  legs are tender from the weekend.

8:52, 9:06, 10:01, 10:22, 11:01, 11:30

6am run from the Belle. 37 degrees this morning.  Legs are still not firing at 100% yet.  

8:56, 8:37, 8:35, 8:41, 10:29, 11:17

9:26 mpm

7pm local race in Somerset, KY.  68 degrees.  I ran with many of the guys from our running group.  left knee and hip is bothering me.  Right foot and ankle (plantars) is hurting.  I probably should have set this one out.

6:34, 7:07, 5:59