FREYGUY

Valen Times 10k

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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:

joebell1981

Click to donate

to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
45.10	6.20	0.00	0.00	51.30

K-Ruuz1 Miles: 15.15	K Swiss K-ona Miles: 29.40	K-Ruuz2 Miles: 6.75

Weight: 157.40

Sun, Feb 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.15	0.00	0.00	0.00	15.15

Midday run from home to Trinity for a track work.

4.5 miles there in 40:20 or 8:56 mpm

4x1mile with 0.5 mile recovery. 6:17, 6:47, 7:50, 7:17

5.2 miles home in 48:58

K-Ruuz1 Miles: 15.15

Weight: 157.00

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Mon, Feb 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.40	0.00	0.00	0.00	9.40

AM run by myself. 34 degrees. legs are heavy after yesterdays run.

4.9 miles in 50:39 or 10:20 mpm

PM treadmill run. 4.5 miles first three miles with 5 lb dumbells and 25 pushups between miles 7mph pace.

K Swiss K-ona Miles: 9.40

Weight: 158.00

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Tue, Feb 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

Run between work and Basketball. 36 degrees and sunny. 4.5 miles in 43:05 or 9:31 mpm

K Swiss K-ona Miles: 4.50

Weight: 158.00

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Thu, Feb 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Run between work and soccer at Tanger 21 degrees and very windy. 4 mile warm up then 4xhalf mile repeats

3:15, 3:30, 3:37 3:44

then cool down.

10 pm TM run after putting kids to bed. 4 miles with 25 push ups between each mile. 2 miles with 5 pound dumb bells.

K Swiss K-ona Miles: 11.00

Weight: 156.00

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Sat, Feb 14, 2015

Race: Valen Times 10k (6.2 Miles) 00:40:52, Place overall: 3, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.05	6.20	0.00	0.00	11.25

9:00 start. It was breezy and 33 degrees with overcast skys. my wife and I ran as a team and won the 10k division with a time of 97:28.

For my part I just tucked in with a couple of guys to stay out of the wind as much as possible until they split off at the 5k mark. I could see Joe Bell ahead of me until around the 4 mile mark. The 4th mile was into the wind. Once I got through that I just hammered down as much as I could.

6:09, 6:27, 6:58, 7:11, 6:48, 6:26 (0:49)

40:52

I was happy with my results. This is the heaviest I've been in some time. I just can't seem to get the weight down.

K-Ruuz2 Miles: 6.75	K Swiss K-ona Miles: 4.50

Weight: 158.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
45.10	6.20	0.00	0.00	51.30

K-Ruuz1 Miles: 15.15	K Swiss K-ona Miles: 29.40	K-Ruuz2 Miles: 6.75

Weight: 157.40

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