FREYGUY

Carmel Half Marathon

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Location:

Nancy,KY,USA

Member Since:

Jan 01, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017 IMM: 4:05:43

2017 Covenant Health Marathon 3:33:12

2016 Hatfield and McCoy Marathon: 4:01:12

2016 Indy Monumental Marathon 3:39:55

2015 Indy Monumental Marathon 3:13:33

2015 Chicago Marathon 3:48:36

2015 Boston Marathon 3:23:40

2014 Carmel Marathon 3:08:41

2014 Yuenling Shamrock Marathon 3:07:53

2013 Marquette Marathon: 3:11:53

2013 Rock N Sole Half Marathon: 1:26:52

2013 500 Festival Half Marathon 1:28:36

2012 Carmel Marathon 3:16:45

2011 Carmel Marathon 3:24:55

2011 500 Festival Half Marathon 1:30:20

2011 Presque Isle Marathon 3:30

2011 Prairie Fire Marathon 3:41:16

2010 Morse MiniMarathon 1:32:36

2006 Derby Festival Marathon 3:56:35

Short-Term Running Goals:

Boston Qualifier (again)

Sub 3 hour Marathon

Boston Qualifier

Long-Term Running Goals:

Staying Healthy and injury free

Personal:

Married to Heidi with two lovely children; Oliver 13 and Amelia 11.  I have been running for about 18 years now.  

Favorite Blogs:

Miles:This week: 15.00 Month: 41.00 Year: 812.30
K-Ruuz4 Lifetime Miles: 468.20
Nike Zoom Streak LT3 (2) Lifetime Miles: 347.45
Nike Zoom Streak LT3 (3) Lifetime Miles: 290.45
K-Ruuz5 Lifetime Miles: 318.41
Nike Matumbo Track Shoes Lifetime Miles: 11.50
Nike Wildhorse Lifetime Miles: 151.45
Nike Pegasus Lifetime Miles: 479.00
Nike Vaper Fly Next Lifetime Miles: 295.99
Nike Zoom Streak LT4 (1) Lifetime Miles: 369.15
Nike Zoom Streak LT4 (2) Lifetime Miles: 110.20
Zoom Fly 3 (1) Lifetime Miles: 688.85
Nike Pegasus (2) Lifetime Miles: 49.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
799.2013.100.000.00812.30
Nike Zoom Streak LT4 (1) Miles: 156.40Nike Pegasus (2) Miles: 33.50Nike Vaper Fly Next Miles: 75.20K-Ruuz5 Miles: 102.35Zoom Fly 3 (1) Miles: 190.25Nike Pegasus Miles: 6.00Nike Wildhorse Miles: 10.50Nike Zoom Streak LT4 (2) Miles: 64.85Nike Zoom Streak LT3 (3) Miles: 55.00
Weight: 159.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am run with David.  We ran the Black Hole clockwise.  Body was not wanting to do this run this morning.

Nike Zoom Streak LT4 (1) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run from Jeffersonville, IN. 37 degrees.  Two laps around the Big4 and 2nd street bridges.  Hip flexers are tight.

Nike Zoom Streak LT4 (1) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:30 am run at home after traveling all week.

Nike Pegasus (2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

5am long run with David and Tony.  Double Black Hole run with a spin cycle.  Tony fell off after 14.  David made it 13 miles.  22 miles at a 8:58 mpm average

Nike Vaper Fly Next Miles: 22.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6am run with David.  30 degrees. 15 miles at a 9:44 mpm average.  Tough run after yesterday.

K-Ruuz5 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:30 am run in Louisville.  25 degrees.  What was supposed to be a 3x2mile tempo was watered down into a shakeout run.  Body is tired from the weekend mileage

Nike Zoom Streak LT4 (1) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

4:30 am run along the Ohio River.  36 degrees.  Just trying to keep the legs moving.  I'm still sore from the weekend runs.

Nike Zoom Streak LT4 (1) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mile run in our neighborhood.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

6:30 am run in Florida. 3 miles at a 9:14 mpm pace.

Nike Zoom Streak LT4 (1) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.650.000.000.001.65

TM run in Florida.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

6:30am run in Florida.  4 miles at a 9:25 mpm pace.

Nike Zoom Streak LT4 (1) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6:45am run in Florida.  5 miles at a 9:00 mpm pace.

Nike Pegasus (2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

5am run with David from RH.  51 degrees.  2x3 miles.

 

24:26 and 25:36

Zoom Fly 3 (1) Miles: 8.50
Weight: 162.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run with David from the Shell station on 27.  36 degrees and breezy.  Body is in terrible shape after a week of vacationing.  Tough run today.

Nike Pegasus Miles: 6.00
Weight: 163.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

5am run with David from RH.  26 degrees.  We ran out East Mt. Vernon and back on 80.  8:15 mpm.  Body feels better today.

Nike Zoom Streak LT4 (1) Miles: 8.25
Weight: 162.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am run with David 26 degrees.  We ran from RH and did the southern loop on the bypass.  8:35 mpm average.

Nike Pegasus (2) Miles: 12.00
Weight: 162.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am run in the wind and intermitent rain.  40 degrees.  David and I ran the same course the opossite direction as yesterday.  8:43 mpm

Zoom Fly 3 (1) Miles: 12.00
Weight: 161.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

8:30 pm run in New Albany.  COLD. 2.25 mile shakeout.

Zoom Fly 3 (1) Miles: 2.25
Weight: 160.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

5:30 am run in New Albany 6.5 miles base building.  26 degrees.

Zoom Fly 3 (1) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6pm run in New Albany.  40 degrees.  I ran from the Pepin Mansion to the Big Four Bridge, over into Lousiville and back.  15 miles at a 9:09 mpm pace.

Zoom Fly 3 (1) Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

8:30 pm run from home.  just a quick shakeout after driving.  8:00 mpm

Nike Vaper Fly Next Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5pm run by myself 42 degrees and sunny.  Trip down to the lake and back.

Nike Pegasus (2) Miles: 5.25
Weight: 158.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

5am run with David from RH.  26 degress. We went out and back on 80 toward Shopville.  Felt pretty good today.  8:45 mpm average.

Nike Vaper Fly Next Miles: 15.00
Weight: 159.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6am run with david from Rocky Hollow.  30 degrees and snowing, but nothing sticking.  tough 15 after 15 yesterday.  Black Hole route.

K-Ruuz5 Miles: 15.00
Weight: 161.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.000.000.003.35

7pm run from the Pepin Mansion in New Albany.  3.35 mile shake out after a long day at work and a long drive up from home.

K-Ruuz5 Miles: 3.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.000.000.001.75

8:30 pm run from the Pepin Mansion in New Albany.  28 degrees.  I'm very tired. 1.75 miles at 9:30 mpm pace.

Nike Pegasus (2) Miles: 1.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run with David and DR.  We ran from Saline.  28 degrees and a little (very light) freezing rain.  8 miles at an 8:38 mpm average

Zoom Fly 3 (1) Miles: 8.00
Weight: 158.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

5am run from RH with David.  28 degrees with a freezing mist making segments fo the run very slick.  We ran the bypass counterclockwise.  8:53 mpm average
 

K-Ruuz5 Miles: 16.00
Weight: 160.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6am run with David from RH. 28 degrees.  roads were better today.  15 miles at an average pace of 8:40 mpm.  Legs are tired.

Zoom Fly 3 (1) Miles: 15.00
Weight: 160.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

5:30 pm run in icy conditions.  yak traks over trail shoes.  9:36 mpm

Nike Wildhorse Miles: 4.50
Weight: 160.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:30 pm run outside.  24 degrees and snowing.  I just kept it in our neighborhood.  yak traks over trail shoes. slow 10:21 pace

Nike Wildhorse Miles: 6.00
Weight: 160.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5:30am run on the treadmill.  4" of snow on the ground.  My 45th birthday.  9 miles at an 8:15 pace.  1:14:16

Nike Vaper Fly Next Miles: 9.00
Weight: 160.20
Comments
From Tom K on Thu, Feb 18, 2021 at 06:48:08 from 47.206.60.114

Hey, Happy Birthday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

6am run with David from RH.  9 degrees Snow on the ground but streets were in decent shape.  We just ran general streets in town.  10 miles

4pm run with Heidi in our neighborhood.  6 miles

Zoom Fly 3 (1) Miles: 16.00
Weight: 160.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Mid day run from home.  50 degrees and the snow is melting.  9 miles at an 8:06 mpm pace.

Nike Zoom Streak LT4 (1) Miles: 9.00
Weight: 160.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

5:30 pm run in Seymour.  I ran from Aaron's house to the new bridge on Burkart and back.  10.50 miles.

Nike Zoom Streak LT4 (2) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:30 am run in our neighborhood in the rain.  50 degrees

Zoom Fly 3 (1) Miles: 6.00
Weight: 157.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Noon run in our neighborhood in a misty rain and 50 degrees

K-Ruuz5 Miles: 12.75
Weight: 159.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

6am run with Dr. Golden around the bypass.  60 degrees and humid/windy.  8:30 mpm average.

Zoom Fly 3 (1) Miles: 18.00
Weight: 158.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

8pm run in our neighborhood.  40 degrees and calm.

K-Ruuz5 Miles: 3.00
Weight: 158.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

8pm run in New Albany.  Legs and body are tired.  10 mpm pace.

Nike Pegasus (2) Miles: 3.50
Weight: 159.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:30pm run in Jeffersonville/Louisville.  60 degrees and just amazing outside.  2 loops around the big four bridge and second street bridge.  Felt good until the last mile or so.  

K-Ruuz5 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

6am run from the Pepin Mansion.  45 degrees and calm.  Very tough stiff run.  10:37 mpm average

K-Ruuz5 Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.250.000.000.0021.25

Weight: 158.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

10 am run after church in Somerset. 5.25 miles

2:30 pm run with Heidi in our neighborhood.  8.5 miles at a 9:24 mpm pace.

K-Ruuz5 Miles: 5.25Nike Zoom Streak LT4 (1) Miles: 8.50
Weight: 158.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

6am run in Louisville while my car charges.  33 degrees and calm.  5.5 miles at a 9:24 mpm pace.

Nike Zoom Streak LT4 (1) Miles: 5.50
Weight: 159.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

6pm run over the Big Four Bridge back to 2nd street bridge.  3 laps

Nike Zoom Streak LT4 (1) Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5sm run in New Albany.  Nice morning 65 degrees.  5 miles slow. 10:35 mpm

Nike Zoom Streak LT4 (1) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

5:30 am run by myself in our neighborhood.  7.50 miles at a 9:35 mpm pace

5:45 pm run by myself in our neighborhood 3 miles at a 9:35 mpm pace

K-Ruuz5 Miles: 10.50
Weight: 156.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

6am run with Matt, Tony and David.  46 degrees and overcast.  Matt and I ran the loop clockwise.  8:59 mpm.  

Zoom Fly 3 (1) Miles: 20.00
Weight: 158.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am run with David.  39 degrees.  We ran the Black Hole counterclockwise.  8:32 mpm

K-Ruuz5 Miles: 10.00
Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5am run with David, Todd and Spencer (new guy).  56 degrees and raining.  We ran the PJ loop from RH twice.  8:51mpm

Nike Zoom Streak LT4 (1) Miles: 7.00
Weight: 159.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

5am run with David and Todd.  Out and back on 80 toward Shopville.

Weight: 158.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

1pm run with Heidi on the Bypass.  62 degrees and sunny.  Got sunburned 9:39 mpm

Nike Zoom Streak LT3 (3) Miles: 12.50
Weight: 159.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

8pm run around the two bridges in Louisville.  72 degrees. 9:37 mpm

Nike Zoom Streak LT3 (3) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5am run in New Albany.  9:37 mpm.  65 degrees and clear.

Nike Zoom Streak LT3 (3) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am with David from RH. We ran the black hole clockwise.  

Zoom Fly 3 (1) Miles: 10.00
Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

2pm run in our neighborhood.  Temp in the 50's and windy.  Practice half marathon.  1h43m.  7:53 mpm

Nike Vaper Fly Next Miles: 13.10
Weight: 158.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7pm run in Louisville. 75 degrees

Nike Zoom Streak LT4 (2) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

7pm run from New Albany on the river walk.

Nike Zoom Streak LT4 (2) Miles: 6.35
Weight: 0.00
Race: Carmel Half Marathon (13.1 Miles) 01:36:36, Place in age division: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

11th running of the Carmel Marathon.  My first race since 2019.  Perfect day for a race.  31 degrees at the start, clear and breezy.  I was scheduled to run the full, but did not get the training in, so I ran the half with Heidi.

I felt pretty good, but it was obvious that I was lacking the base mileage and speed work.  My feet strted cramping up around mile 9.  

7:23 mpm average.

Nike Vaper Fly Next Miles: 13.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nike Zoom Streak LT4 (2) Miles: 6.00
Weight: 163.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.000.002.75

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

double PJ loop

Zoom Fly 3 (1) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

6am run with David before church.  9 miles for a shortened version of the Black Hole.

Zoom Fly 3 (1) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5:15 am run with Kyle Broady around the Louisville bridges.  10 minute pace.

Nike Zoom Streak LT3 (3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

10am run in New Albany on the greenway.  Sub 8s today.

Nike Zoom Streak LT3 (3) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am run with David from Saline. 54 degrees and calm.  just an easy 8 on 914

Nike Zoom Streak LT3 (3) Miles: 8.00
Weight: 156.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles by myself.  Not feeling the run today.  Should have run 10 miles.  End up running 4.

Nike Zoom Streak LT3 (3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am run with David from Rocky Hollow.  55 degrees.  Easy 8 miles around the college and back.

Zoom Fly 3 (1) Miles: 8.00
Weight: 158.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:30am run in New Albany. cool in the 40s 6 miles easy.

Nike Zoom Streak LT4 (2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5:30 am run on Greenway in New Albany.  9 miles at a 9 mpm pace.

Nike Zoom Streak LT4 (1) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

6am run in New Albany.  

Nike Zoom Streak LT4 (1) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run by myself from home.

Nike Zoom Streak LT4 (1) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

5:30 am run with Matt Cook and Eric Burton.  13 mile out and back from Beacon Hill Church.  8:55 mpm

Zoom Fly 3 (1) Miles: 13.00
Weight: 159.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am run with Matt Cook from Saline.  Easy 9:18 mpm pace.

Zoom Fly 3 (1) Miles: 10.00
Weight: 160.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Noon run in Louisville.  75 degrees.  I sweat alot today. 8:51 mpm 8 miles

 

9pm 4 mile run

Nike Zoom Streak LT4 (1) Miles: 12.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

5:30 am run around the hotel I was staying in in Louisville.

Nike Zoom Streak LT4 (1) Miles: 4.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles over three different runs in our neighborhood today.

Nike Zoom Streak LT4 (1) Miles: 13.00
Weight: 158.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am run with David from Saline.  55 degrees.  8:19 mpm this morning.  legs are a little tired from yesterday.

Zoom Fly 3 (1) Miles: 6.00
Weight: 157.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8pm run in New Albany.  Hot and slow.

Nike Zoom Streak LT4 (2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM run with David from Rocky Hollow.  

Nike Zoom Streak LT4 (1) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5pm run from home 90 degrees and sunny.  Tough run 9:42 mpm 

Nike Zoom Streak LT4 (1) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

9:30 pm run in Jeffersonville around the bridges.  75 degrees and humid.

Nike Zoom Streak LT4 (2) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Run with Kyle Broady across the bridges in Louisville.  Really pretty sunrise this morning.

Nike Zoom Streak LT4 (2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5am from RH by myself.  71 degrees and foggy.  I ran to Potters Place Church and back.

Nike Zoom Streak LT4 (2) Miles: 7.00
Weight: 158.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5:30 am around the bridges in Lousiville by myself.  Very pretty morning and about 75 degrees.  9:06 mpm

Nike Zoom Streak LT3 (3) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
799.2013.100.000.00812.30
Nike Zoom Streak LT4 (1) Miles: 156.40Nike Pegasus (2) Miles: 33.50Nike Vaper Fly Next Miles: 75.20K-Ruuz5 Miles: 102.35Zoom Fly 3 (1) Miles: 190.25Nike Pegasus Miles: 6.00Nike Wildhorse Miles: 10.50Nike Zoom Streak LT4 (2) Miles: 64.85Nike Zoom Streak LT3 (3) Miles: 55.00
Weight: 159.53
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