FREYGUY

Week starting Jan 08, 2017

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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.  

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Miles:This week: 5.60 Month: 51.15 Year: 1197.35
K-Ruuz4 Lifetime Miles: 478.45
Nike Zoom Streak LT3 (2) Lifetime Miles: 589.78
Nike Zoom Streak LT3 (3) Lifetime Miles: 468.15
K-Ruuz5 Lifetime Miles: 331.86
Nike Matumbo Track Shoes Lifetime Miles: 11.50
Nike Wildhorse Lifetime Miles: 169.20
Nike Pegasus Lifetime Miles: 485.00
Nike Vaper Fly Next Lifetime Miles: 702.94
Nike Zoom Streak LT4 (1) Lifetime Miles: 442.15
Nike Zoom Streak LT4 (2) Lifetime Miles: 306.90
Zoom Fly 3 (1) Lifetime Miles: 797.10
Nike Pegasus (2) Lifetime Miles: 49.50
Nike Vaporfly Next (2) Lifetime Miles: 49.20
Addidas Takumi Sen 7 Lifetime Miles: 376.70
Addidas Takumi Sen 8 Lifetime Miles: 57.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.957.004.000.0068.95
Sketcher Meb Speedster Miles: 9.75Brooks Adrenaline (6) Miles: 14.00Brook Adrenaline(4) Miles: 5.15K-Ruuz2 Miles: 29.05K-Ruuz1 Miles: 11.00
Weight: 158.57
Sun, Jan 08, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.757.000.000.0020.75

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

Sketcher Meb Speedster Miles: 6.75Brooks Adrenaline (6) Miles: 14.00
Weight: 159.40
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Mon, Jan 09, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

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.  

Brook Adrenaline(4) Miles: 5.15Sketcher Meb Speedster Miles: 3.00
Weight: 159.60
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Tue, Jan 10, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.003.000.0011.25

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

K-Ruuz2 Miles: 11.25
Weight: 158.60
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Wed, Jan 11, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

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

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

K-Ruuz2 Miles: 12.40
Weight: 158.60
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Thu, Jan 12, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

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.

 

 

K-Ruuz2 Miles: 5.40
Weight: 157.20
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Sat, Jan 14, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.000.0011.00

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.

K-Ruuz1 Miles: 11.00
Weight: 158.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.957.004.000.0068.95
Sketcher Meb Speedster Miles: 9.75Brooks Adrenaline (6) Miles: 14.00Brook Adrenaline(4) Miles: 5.15K-Ruuz2 Miles: 29.05K-Ruuz1 Miles: 11.00
Weight: 158.57
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