FREYGUY

6AM TM run.  5 miles in 49:29.

1pm run with the group at PC Park.  18 degrees but nice outside.  6.75 miles of trails at 10:30 mpm

6am run on the treadmill.  2 degrees outside.  6 miles in 56:11 or a 9:22 mpm average

Noon run with Gordon around our neighborhood.  11 degrees.

8:58, 8:47, 9:13, 8:58,

9 mpm average

5am run by myself on 914 from Saline. 12 degrees.

9:19, 9:17, 9:49, 10:08, 10:39, 10:48, 11:32, 11:24

1:2551 for 8 miles or 10:24 mpm

Run after work from Jeffersonville Indiana into Old Louisville and back. 18 degrees but very windy and cold.

9:07, 9:17, 10:25, 9:51, 10:28, 11:10, 11:31, 10:46, 11:16

9 miles in 1:33:51 or 10:26 mpm

9pm run on the treadmill.

A bit of a cold start for this race.  5 degrees F.  This is a race on a hilly trail along the banks of Lake Cumberland in PC Park.  Roughly 190 participants signed up but only 84 finished due to cold temps.

I felt pretty good for this race.  However, I didn't push extremely hard because I'm trying to build base miles right now.  

7:23, 9:05, 9:08.

Dave finished just in front of me.

4:30 am start before church.  This was a tough run this morning with air temp of 7 degrees to start. Gordon, Pat, and Frank ran with me from Oak Hill

9:26, 9:21, 9:19, 9:05, 9:38, 9:34, 9:22, 9:23, 9:38, 9:36, 10:02, 10:03, 10:25, 9:44

2:14:47 for 14 miles or 9:37 mpm

5am start with Dave and Kyle from the Shell Station along SR 27.  36 degrees and sleet.  I felt better today than I anticipated.

8:39, 8:41, 8:29, 8:39, 9:19, 8:52, 8:55, 9:38, 10:03, (1:07)

1:22:27 for 9.1 miles or 9:03 mpm

4:30am run with Gordon and Dave.  We went up 1247 and back on 27.  36 degrees and foggy.

9:20, 8:49, 8:44, 8:53, 8:51, 8:53, 8:59, 10:07, 10:28, 10:26

10 miles in 1:33:36 or 9:22 mpm

4:30am run with Gordon, Cody and Matt starting from Oak Hill.  40 degrees this morning.

9:31, 9:34, 9:32, 9:44, 9:37

5 miles in 48:09 or 9:36 mpm

8:30 pm treadmill run in Lexington, KY. In Lexington for runners clinic tomorrow morning.  PT to spend time looking at my left runners knee.  they are hurting really bad too.

Very slow.  Verry long day at work with trip to seymour from Louisville, then Seymour to Lexington.

8:45am appointment at University of Kentucky Running Clinic.  I was paired with Grad Student Kimberly Lucas.  She worked with me for about 2 hours.  We started by checking range of motion at every joint in my legs.  She also was checking for strength imbalances.  We found that I have limited range of motion in many areas.  Also, my left quad is weaker than the right.  Glutes are also weak.  I have Patellofemoral Pain Syndrome.  Groin is too tight as well.

I then ran on a treadmill that was rigged with pressure sensors to measures landing force and push off.  They also video taped me running.  End result,  I land a little too hard.  I'm a heal striker.  With the imbalances mentioned above; my gait is shortened.  I'm lifting early.

She gave me many stretching exercises to do.  I'm do back in a month or so to check progress.

5:30 pm run on TM at home.  6 miles in 54 minutes

10am run outside on ice and snow. 18 degrees

6am trail run with Nelson and David.  An inch or so of fluffy snow on the trails and 3 degrees.  1285 ft of elevation gain.

  11:05, 10:50, 12:49, 13:33, 11:19, 11:32, 10:16, 11:09, 12:40, 11:24, 10:45, 12:19, (10:31)

12.6 miles in 2:30:13 or 1:33:54

5am run with David from the Shell Station on 27.  22 degrees with a light wind.

9:03, 8:43, 8:24, 8:45, 9:04, 9:25, 8:46, 9:21

8:57 mpm average. 8 miles in 1:11:35

5am run with David and Kyle from the Belle.  24 degrees and snowing.  Not much on the ground yet.

8:45, 8:50, 8:53, 8:19, 8:54, 9:07, 9:11, 8:59

8 miles in 1:11:00 or 8:52 mpm

11:00am run on the treadmill.

5 miles in 43:23

3pm run outside in our neighborhood.  3.5 miles at 9:20 mpm 40 degrees.

5am run with Borne to Run Group from the Belle.  We ran up by Pauls Discount.  40 degrees 

9:07, 8:41, 8:40, 8:44, 9:04, 8:23, 8:27, 9:53, 10:46, 10:29

10 miles in 1:32:20 or 9:14 mpm

5am start with David from the Belle.  46 degrees.  plan is to run west out 80 to 914 and run the entire bypass.  We met Gordon and Jeff about 8 miles in.  They ran 7 miles with us before turning around.

9:05, 8:51, 8:38, 8:39, 8:44, 8:44, 8:47, 8:56, 9:23, 8:32, 8:53, 9:10, 9:56, 8:55, 8:54, 8:17, 8:37, 8:45, 8:30

19 miles in 2:48:25 or 8:52 mpm

I felt great today.  This was a huge confidence boost.

TM run. First day back after dealing with sickness and travel for work.  

11 miles in 1:37:41 or 8:53 mpm

7pm run acrossed the new I-265 bridge near Louisville.  45 degrees.

8:58, 8:02, 8:55, 9:08, 9:03, 8:40, 9:48 (1:34)

7.15 miles in 1:04:12 or 8:58 mpm

3pm run outside from Saline.  60 degrees and sunny!!

8:31, 8:55, 8:30, 8:56, 9:05, 9:07, 9:31 (5:06)

7.5 miles in 1:07:45 or 9:02 mpm

5am run with Gordon and Shawn.  Beautiful morning 52 degrees  We ran toward Monticello.

9:10, 9:19, 9:29, 9:33, 9:52, 9:39, 9:38, 9:24, 9:31, 9:43, 9:32, 9:26, 9:40, 8:47, 8:48, 8:51, (2:44)

16.3 miles in 2:33:13 or 9:24 mpm

4:30am long run from Southern Belle to Bronston with David.  I felt really good today.  Plan was to run 20 miles.  I end up running 21.5 miles. 50 degrees and light rain.

8:43, :15, :36, :24, :35, :31, :30, :32, :47, 9:17, 8:06, :56, :23, :35, :51, 9:08, 8:44, :52, 9:03, 9:36 (5:02)

21.5 miles in 3:08:11 or 8:45 mpm

5pm run during the snow and blowing wind after work on Seymour XC trail.  soggy and half frozen.  29 degrees.

8:57, 9:10, 10:14, 10:50

1pm run with Gordon. 50 degrees and sunny

8:46, 8:36, 8:35, 8:49, 8:46, 8:54

7.04 miles in 1:01:40 or 8:45 mpm

7am trail run on the Seymour XC track.  4.5 miles at 10:15 mpm

5pm run around the Seymour Highschool. 6.10 miles

4:30am run with dave on 27 from the shell station. 18 degrees. 9 miles at 8:42 mpm

5am run with Cory and David on the trail near Whitley City.  18 degrees.  1,200 feet of elevation gain. 12:15 mpm. 15.1 miles in 3:04:55

5:30 pm run in our neighborhood with Heidi.  39 degrees.  Speed play for me in between running at Heidi's pace.  8:33 mpm average. 

4:15 am run with David from Saline on 914.  22 degrees and windy.  6miles in 52:35 for 8:44 mpm

8:31, :54, :11, :30, 9:22, 8:54

5am run with Todd and David from the Belle.  34 degrees a few hill repeats on North Main before a 3 mile tempo run.

8:48, 8:43, 8:34, 8:23, 7:21, 7:04, 7:24

5pm run in Seymour. 9 mpm

5am tm run 6 miles at 9 mpm.

6pm run with Joe Bell in Columbus.  46 degrees.  8:42, 8:28, :50, :28, :31, :57

6 miles in 51:59 or 8:40 mpm

9AM start for the 3 Miler training run.  over 1400 runners.  28 degrees with a cold 11 mph wind out of the north.  I'm looking for a good guage of where I am right now.  I know I'm not where I need to be but thought this would be a good benchmark for my Spring marathon.

6:32, 6:59, 7:14 (adjusted for running long)  

4:30 am run with Gordon and David.  Raining pretty hard but 55 degrees.  

8:53, 8:48, 9:05, 9:11, 8:58, :32, :38, :35, :18, :36, :10, :25, :30, :51, 9:00, 9:16, 8:59, 9:28, 9:20

20 miles in 2:56:50 or 8:51 mpm

4:30 pm run in our neighborhood.

8:30, :31, :52, 9:33, 9:30

4:30 am run in our neighborhood by myself.  31 degrees and freezing rain.  legs are dead. Just grinding through the miles right now.

9:19, 9:42, 10:38, 10:58, 12:06

5 miles in 52:47 or 10:33 mpm

4am run with Gordon and Dave from Saline. 50 degrees and raining.

8:40, :22, :27, :33, :21, :18, :33, :29

8 miles in 1:07:54 or 8:28 mpm

5pm run in Seymour. 67 degrees

8:27, :27, :40, :50, 9:40, 9:37, 9:49, 10:07, 10:54, 10:45, 10:59.

11.40 miles in 1:50:37 or 9:42 mpm

5:30 am run around the Seymour High School.  45 degrees and raining.

9:02, :00, 10:09, 10:31, 10:58

6.2 miles in 1:01:29 or 9:55 mpm

7pm run on my drive from Seymour back to Nancy KY.  Stopped and ran across the East End Bridge in Louisville.

8:23, 8:03, 8:33, 9:34, 9:32

5.25 miles in 46:40 or 8:54 mpm

6am run with the group from Saline 37 degrees and NOT RAINING for once.

9:11, 8:40, 9:00, 8:33, 7:56, 8:30, 8:15, 8:13, 8:25, 8:27

10.05 miles in 1:25:29 or 8:32 mpm

4am run before church.  36 degrees with no rain again.  David, Frank and Gordon joined me at 5am.

9:14, 9:03, :02, :02, :27, :14, :23, :08, :00, 8:52, :41, 9:55, 8:27, :46, :54, :42, :49, :41, 9:08, 9:02, 8:42, 8:58, (4:46)

22.5 miles in 3:23:36 or 9:02 mpm

5am run with Kyle, Korey, Gordon and Tony from Oak Hill.  57 degrees and nice out.

9:05, 8:30, 8:59, 9:25, 9:19 (6:04)

5.6 miles in 51:24 or 9:11 mpm

5am run with David, Korey and Chuck from the Shell Station on 27. 57 degrees and windy.

9:07, 8:39, :12, :21, 9:08, 9:01, 9:12, 9:43

9 miles in 1:11:28 or 8:56 mpm

6pm run across the East End Bridge in Louisville.  Got to look at the flooding.  River is Waayy up.  62 degrees.  a little speed play today.

8:15, 7:04, 7:46, 8:42, 8:33, 9:15, 7:13, 9:47

8.1 miles in 1:08:16 or 8:22mpm

5am run with Todd, Kyle, David and Frank.  63 but raining for most of the run.  Body is just tired from last nights run and travel.  I squeezed out the back door pretty early on.

9:14, 8:31, 8:24, 9:11, 9:14, 9:29, 10:02, 11:10, 11:39, 10:51, 12:00

11.2 miles in 1:52:49 or 10:02 mpm

6am run with David.  Plan was to run 22 miles.  David cramped up at 6.25 miles on Pumphouse Road.  Cut it short today.

9:07, 8:47, 8:27, 9:03, 8:36, 8:37, 9:24, 11:03, 9:42, 10:39, (5:21)

1:38:50 for 10.5 miles or 9:25 mpm average

6am run in our neighborhood with Heidi.  36 degrees and clear.

9:40, 9:47, 9:14, 9:24, (4:45)

43:00 minutes for 4.5 minutes

6pm trail run at PC Park by myself.  4 miles

9:51, 12:50, 12:55, 11:10

5am run with Heidi in the rain around our neighborhood.  52 degrees.

9:40, 9:36, 9:49, 9:53, 10:41

6 miles in 59:20 or 9:53 mpm

5am run on the treadmill at the hotel.

6 miles in 53:02 or 8:50 mpm

5am run with Heidi around our neighborhood.  37 degrees

9:56, 9:04, 9:04, 9:24 (4:58)

4.5 miles in 42:28 or 9:26 mpm

5pm run with Joe Bell around the Purdue Campus.  37 degrees and trying to snow.

8:03, 8:01, 7:51, 8:00, 8:37, 8:08

5am run on treadmill at the hotel.

2 mile run walk.  Not feeling it today.

7pm run in our neighborhood.  Cold 30 ish, but clear.

9:02, 9:00, 9:05, 9:03, 9:02, 9:01

54:16 for 6 miles or 9:02 mpm

5am run with Heidi in our neighborhood.  24 degrees and cold.

8:55, 9:01, 9:13, 10:13, 10:44, 10:39

6.3 miles in 1:01:58 or 9:50 mpm

9am run Pacing the 10 mpm group for the Perfect 10.

5am run by myself on 914. Tempo run

8:20, 8:09, 7:40, 8:28, 8:59, 8:24

6.25 miles in 52:24 or 8:23 mpm

6am run with Mike Lee

9:08, 8:59, 8:47, 8:33, 8:51

5 miles in 44:20 or 8:51 mpm

5am run by myself in our neighborhood.  32 degrees and snowing.  NO SCHOOL TODAY

8:54, 9:05, 9:25, 9:46, 10:43

5 miles in 48:56 or 9:36 mpm

5am run with Todd Meadows.  28 and windy.

He was doing 3x2.50 mile repeats.  I tagged along (for two of them)

18:40 and 19:33

7pm run from the Bright Leaf.  I ran the Harrodsburg bypass counter clockwise.  54 degrees.

8:26, :53, :44, :59, 9:01, 9:00, 9:31, 10:29, 10:24, 10:54 (5:24)

10.5 miles in 1:39:49 or 9:30 mpm

6am run around our neighborhood.  legs are sore from last nights run

9:53, 11:07, 11:50

6:30pm run with gordon

9:03, 8:57, 9:21, 9:19, 9:17

9:12 mpm

7am run in our neighborhood.  10.5 miles

8:34, :34, :42, :32, :48, :45, :58, :45, :35, 9:08 (4:56)

8:48 mpm

7pm run in our neighborhood

8:34, :25, :29, 10:12, 10:28, 10:10

9:24 mpm

6am run with Nelson nice and cool 45 degrees.  Ran from Beacon Hill to Fergeson.

8:48, :22, :23, :28, :23, :09, :18, :06, :21, 9:10

10 miles in 1:24:36 or 8:27 mpm

PM run with Amelia in our neighborhood

4 miles slow

5:30 am run by myself in our neighborhood.  43 degrees and clear.

8:31, :24, :22, :52, 9:08, 8:56, 10:01, (5;17)

1:07:34 for 7.5 miles or 9:01 mpm

5.2 mile run in Seymour after work and before drive to Lexington. 8:50 mpm

4.4 miles in Lexington once I checked in.

Run around Lexington.  I had a follow up on my knee at the runners clinic.  Things are improving which is very encouraging

Run in our neighborhood.  39 and pouring down rain.  I wanted to run 13 miles but extremities were frozen.

8:13, :47, :38, :52, :21, 9:05, 8:48, 10:12

5am run with Nelson and Jeff around the bypass starting at Saline and running clockwise.  39 degrees and a bit windy.  6 days out from Carmel.

8:24, :23, :23, :27, :17, :04, :07, :05, 7:45, 8:03, 7:17, :31, :46, 8:23, 8:08, 7:20, 7:55, 8:16

18 miles in 2:24:35 or 8:02 mpm.  Felt great, then ran one mile back to group

5am run with David from the Belle.  We ran the E Mount Vernon route. 50 degrees 

8:48, :20, 7:49, 8:41, :39, ::40, 9:04, 9:26

1:09:34 for 8:41 mpm

am run with the group from the Belle.  We went up old 27.

9:02, 8:37, :26, :32, :48, :27, :22, :32, :56, :44

1:26:32 for 10 miles or 8:44 mpm

1.30am run while the car charges in Knoxville, TN

Beach run along Venice Beach barfoot.  80 degrees

18:44 minutes

3pm run in Venice with the family rests.  82 degrees.

8:19, :28, :39, :38, :45, :54

52:03 for 6 miles or 8:40 mpm average

11am run in Sarasota on our way home from Venice, FLA.  80 degrees.

8:06, :10, :21, :16, :40, 8:42, 8:48, 8:20, 9:22, 9:37

1:26:17 for 10 miles or 8:38 mpm

6am run from the Hotel in Macon GA on our way home from FLA.  63 degrees and raining.

9:22, :14, :59

9:35 mpm average

6am run from the Belle with the group.  25 degrees.  We ran the Black Hole.

8:55, :39, :33, :04, 7:34, 8:24, 7:48, 8:18, :30, 9:21

8:25 mpm average

4:30 am run with Dave and Kyle from Oak Hill on 914.  36 degrees and raining.

8:57, :41, :34, :36, 9:00

8:46 mpm average

6pm run while charging the tesla in Louisville.  Just did laps in the parking lot.

8:17, 7:50, 8:01

4:30 am run with Dave from Oak Hill Church

8:26, :03, :21, 7:58, 8:04

Lunch run with Joe in Seymour.  8:22 mpm

9pm run by myself in our hood.  9:03 mpm average

5am run iwith David.  We ran the Black Hole in reverse today.

8:45 mpm

4:30 am run with David from Saline.  Nasty wet rain and snow for the run this morning.  We headed south onthe bypass.

8:12, 7:55, 8:03, 8:12, 8:20, 8:10

8:09 mpm average

6pm run in Louisville while charging the Tesla.  60 degrees

8:42, :26, :05, :54, 9:09 

5.5 miles in 47:54 or 8:43 mpm average

4:30am run with Kyle and Dave from Saline.  40 degrees and clear.  We ran toward town.

8:33, :16, :21, :28, :33, :28

8:27 mpm

6pm run at the Tesla charger in Louisville.  60 degrees.  I ran the neighborhood loop and then 4 laps in the parking lot.

7:57, :57, :53, 8:00, 7:25, 

5.5 miles in 42:59 or 7:49 mpm

Then, 1.5 miles in 11:29 or 7:39 mpm

5am run with David and Frank.  We ran Pumphouse Road and then two spin cycles.

9:05, 8:41, 8:13, 9:01, 8:30, 8:48, 9:17, 9:40, 8:54, 9:16, 9:10, 8:52, 9:09, 9:12

14 miles in 2:05:51 or 8:59 mpm

5am slow run in our neighborhood by myself.  53 degrees and clear.  I've had a few days off from running.  Just trying to get back into a routine.

9:21, 9:38, 9:44

3.75 miles in 36:25 or 9:43 mpm 

6am from the Belle with Kyle.  33 degrees.  We ran the Black Hole.

9:19, 9:03, 8:54, 8:47, 8:50, 9:05, 8:47, 9:04, 9:09, 9:23

10 miles in 1:30:25 or 9:02 mpm

6am run with David 36 degrees.  We ran the northern 27 loop from the belle.

9:08, 8:28, :29, :30, :34, :26, :23, :46, 9:00, 9:02

10 miles in 1:26:52 or 8:41 mpm

4pm run by myself in PC park on the trails.  4.25 miles in 50:20 or 11:51 mpm 76 degrees.

4:30 am track work with David, Chuck, Daniel, and Kyle.  44 degrees but not raining like track days have been lately.

4 by 800

3:17, 3:12, 3:36, 3:26

Lunch run with Joe Bell in Seymour.  Windy and Hot

8:40, :07, :25, :29, 9:03, 8:24

8:44 mpm

1:30pm run from the Tesla Station in Louisville.

9:22, 9:09, 9:19, 9:37, 9:42, (4:57)

5:30am run in our neighborhood.  

9:24, 9:37, 9:57

6am Luoisville run from the Tesla station. 5.5 miles nice morning

9:06, 8:34, 8:36, 8:56, 8:38, (4:14)

8:30 pm 4 miles Seymour run with Ryan Holle.  85 degrees.

8:40, 8:54, 8:59, 9:12

8:30pm run at Tesla Charging Station in Louisville.  84 degrees.

9:17, 8:50, 9:18, 10:09, 10:35, (5:27)

53:39 for 5.5 miles or 9:45 mpm

5am run by myself in Seymour from hotel to Bob Poynters to pick up my car.  72 degrees and humid.  I feel like I'm starting over after tappering mileage for a couple of months.  Very slow and sore.

10:04, 10:03, 10:34

5am run with Kyle and Dave.  73 degrees run from the Shell station. 

8:30, :32, :31, :39, :37, :43

8:36 mpm average

2pm run from home in our neighborhood.  91 degrees 

8:56, :56, :49, 9:04, 9:25, 9:31

6 miles in 54:45 or 9:07 mpm

5am run from the Belle with Tony and David.  72 degrees

8:54, :31, :52, 7:56, 9:35, (2:38)

5.25 miles in 46:29 or 8:51 mpm

5am run with David along 27 from the Shell station.  70 degrees

8:52, 8:40, :38, :41, :38, 9:00

52:33 for 6 or 8:45 mpm

5am hill run in somerset

7.8 mile run in pm.  in Seymour. 90 degrees

6am run in Seymour

6pm run in Louisville whle the car charges.  I end up getting caught in a huge downspour.

8:48, :55, :58, 9:28, 9:23

50:04 for 5.5 miles or 9:06mpm

tough 5am run with tony, dave and kyle.  76 degrees and humid.  We left from Shell and ran up 27.  I squeezed out the back door early.

8:41, 8:55, 8:51, 9:38, 9:38, 10:17

9:20 mpm

8:15 Mud Mayhem run which is an obsitcal course run.  Very muddy as it should be (see name).  I finished 23rd out of 396 but over 5 minutes behind the rest of my team.

6am run with Dave.  We ran the Black Hole clockwise

9:27, 8:49, :43, :43, :36, 9:23, 8:53, 9:00, 9:01, 11:25

9:12 mpm

6am run from Saline with Dave and Frank.  We ran WTLO road then back on 914.  71 degrees 

8:36, :35, :42, :40, 10:00, 10:32

9:11 mpm

5am run with dave

AM run with the group.

12:00 run with Greg Bunch.  90 degrees 

slow due to heat

6am run with Gordon from Saline.  74 degrees.  Headed south on 914 back on WTLO road then down to the lake at Fishing Creek and back.

9:24, 9:13, 9:14, 9:22, 9:52, 9:47, 10:18, 10:53, 10:08

5am run with David from the Shell Station 74 degrees

8:56, 8:43, 8:53, 9:10, 9:55, 9:19, 10:17

5am run with the group.  My new plan had 10min Z2, 30 min Z4, 20min Z2.

73 degrees.

9:29, 7:21, 7:58, 8:34, 8:25, 10:30, 11:11

pm run from Aaron's house after work in Seymour.

9:33, 9:11, 9:28, 10:16

pm run in Louisville while car is charging.

9:33, 9:29, 10:00, 6:06

A one hundred km race in the hills of Kentucky where a team of 5 people run (2) 10k laps on a trail.  1,000 feet of gain per lap.

first lap was 84 degrees and sunny.

8:33, 13:09, 11:21, 14:13, 13:41, 15:52, 2:25 or 1:19:15 for 6.2 miles

Second lap rainy and cooler.

13:24, 15:06, 9:53, 16:53, 9:51, 11:07, 2:49 or 1:19:05 for 6.2 miles

8pm run in our neighborhood.  sore from yesterday.

9:23, 10:14, 11:21

1 mile with Dave 6 days after appendectomy.  Not good yet.

Mileage around the Seymour High School.  Still very slow.

Mid-day run from home.  mid 80's

9:40, 9:00, 9:38, 11:43

6am trail run with the group at PC Park.  

11:13, 11:04, 12:14, 11:54, 12:10, 12:14

5am run with Tony and David from Shell on US 27.  73 degrees.  I'm still recovering from my appendectomy.

8:48, 9:35, 10:11, 10:09, 10:36

5am run with Dave.

8:42, 8:32, 9:11, 9:02, 8:42, 9:40, 10:45, 11:41

6am run with Jeff Golden on 914.  Felt pretty good today.

8:00, 7:26, 7:41, 8:08, 7:46, 8:36, 9:03, 9:11

Easy 3.5 miles in am from Aaron's house in Seymour

4 easy in our neighborhood before tomorrows race.

A pretty hot day for a race.  72 degrees at the start and 86 by the finish with 95% humidity.  The course is rolling hills mostly all the way with a net uphill gain.  The Course Record was shattered today though with a little help from a $500 purse.  Matt Beavin finished in 1:10:xx.  Joe Bell drove down to join me.  I was admittedly not in race shape with not logging many miles for a few months now and just three weeks after an emergency appendectomy.

7:38, 7:56, 8:22, :31, :32, :36, :46, 9:08, 10:15, 10:59, 9:11, 9:36, 8:46

6 am with Todd Gordon and Shawn.  Sore from race yesterday  73 degrees and still humid.

9:55 mpm

5am run with David from Rocky Hollow.  74 degrees and humid.

9:02, 8:47, 9:07, 9:17, 8:41, 8:53, 8:44, 8:54

6am run in Louisville while the car was charging

9:02, 8:55, 9:12, 9:22, 9:45, 9:36

4:30 am run with Ryan Holle around Seymour Highschool.  68 degrees and clear.

8:40, 8:44, 9:00, 8:57, 9:09

6am run from my parents house in Shelbyville.

5am run with our group.  We ran the Black Hole counter clockwise today.

9:39, 9:15, 9:01, 8:48, 8:45, 9:28, 8:50, 8:52, 8:37, 9:22

9:04 mpm

4:45 am run with Dave from Rocky Hollow.

am run in Louisville while the car charges.

6am run with the group from Rocky Hollow.

6am run with Gordon from Oak Hill

AM run with the group from Rocky Hollow

Evening run in Louisville waiting for my car to charge.

3.4 mile run waiting for my car to charge in Bowling Green

5am run with David from the shell station along US 27

5am run with the group

am run in Indy waiting for my car to charge

am run in Indy waiting for my car to charge.

run at home by myself

8 mile run with David from Rocky Hollow

pm run in Seymour after work.

12th leg of the Bourbon Chase.  10:44 pm start.  (5.7 miles)

7:25, 7:05, 7:36, 7:45, 7:52, 7:32 for an average pace of 7:32 mpm

24th leg of the Bourbon Chase (8.7 miles) 6:49 am start.

8:02, 7:59, 8:00, 8:18, 8:11, 8:26, 8:20, 8:06, 8:24 for an average pace of 8:11 mpm

36th leg of the bourbon chase (4.7 miles).  Starting at 3:58 pm.  

7:30, 7:56, 8:29, 8:17, 7:58 for an average pace of 8:02 mpm

2.5 mile run in Jasper after Heidi's Grandmothers funeral

4:30 am run with David from Rocky Hollow.

8:58, 8:28, 8:46

6am run with David.

9:10 mpm

6am run with Gordon.  44 degrees and calm

8:53, 8:49, 8:53, 9:00, 9:06, 9:13

5:30 am run by myself in our neighborhood.  Dealing with a head cold 

8:56, 9:13, 9:33, 10:14, 10:44

4:30am run in Seymour from Aaron's house.  37 degrees 3.75 miles.

8:41, 9:25, 9:43, 10:01

6:30pm run in Louisville on my way home 45 degrees 4.25 miles

9:37, 9:33, 9:37, 10:19

8 mile run with Gordon and David from Rocky Hollow. 34 degrees

8:51, 8:51, 8:46, 8:44, :44, 8:58, :24, :35

5am run with David from Rocky Hollow.  24 degrees.  We ran the Black Hole clockwise.

9:00, 8:44, :37, :39, :28, :41, :37, :56, :56, 9:13

5am track run in the rain with Tony.

6am run with Kyle and David from Rocky Hollow.  We went north on 1247 and back on US27

am run at St. Meinrad

PC Park Trail race.  5k.  28.42 for the race

5am run by myself in our neighborhood.  32 degrees

9:09. 9:54, 10:12, 10:46, 11:55

6am run with Korey and David.  47 degrees and wet but we were able to dodge the rain storms.

10 mile black hole run.

9:11, 8:43, 8:23, 8:46, 8:41, 8:26, 8:26, 8:11, 8:44, 9:00

6am run with the group from Rocky Hollow.  I've officially started training for a spring marathon  VO2Max is way off mark at this time (49).  I need to ramp it back up to the 60+ mark.  No time like the present to start.

9:29, 8:53, 9:06, 7:48, 8:05, 8:55, 8:44, 8:55

Starting my Marathon Training plan today. 30 degrees and clear for 5am workout from Oak Hill.  5.2 miles.   HR training.  10 min Z2; 5 intervals of Z4 with 2 min recovery.  10 min Z2

Lunch run around our area.  30 min Z2. 2.55 miles.  Lots of walking to stay in zone.