FREYGUY

500 Festival Mini 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.  

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Miles:This week: 6.20 Month: 10.20 Year: 1065.40
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
30.7517.600.000.0048.35
Weight: 154.53
Tue, Apr 30, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

The Program:  1.5 to 2.5 hr. aerobic base Flatter to slightly rolling terrain. RP +75 seconds.

 

What I did:  This was actually scheduled for Sunday, but the last few days have gotten away from me.  Therefore, since it is my long run, I moved Sundays workout to Tuesday.

 

first ten miles 7:36 to 7:44 mpm

11-19:  7:54, 7:48, 7:46, 7:45, 7:53, 7:59, 8:31, 9:43, 9:32 for a 19 mile run in 2:32:07

Weight: 156.00
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Wed, May 01, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4:20 am run with Ryan.  active recovery 6.25 miles in 1:00:01

Weight: 154.60
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Thu, May 02, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.500.000.0010.00

the program:  Track, build threshold. after warmup: 4x800m at RP-10 to 15 sec with 3 minute recovery.  then 5x400m at RP-15 to 20 sec.

 

What I did.  Heidi is in Nashville, TN for continuing education, so treadmill here I come.  2 mile warm up, then 4x800m at 9.5 mph (or 3:09) and 400m recovery at 5mph.  Then 5x800m at 9.8mph (or 3:04) and 400m recovery at 4mph.  1.25 mile cool down.

Weight: 155.00
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Sat, May 04, 2013
Race: 500 Festival Mini Marathon (13.1 Miles) 01:28:36, Place overall: 343, Place in age division: 37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Not a bad day for a race actually.  59 degrees at the start.  I had not planned on racing today.  My wife has been out of town for 4 days and got home at 10 last night.  Oliver had a soccer game (and I'm the coach).  Therefore, I really wasn't physically prepared.  Legs are tender from long run on Tuesday and speed work on Thursday.  However, a friends son had registered for this race and couldn't run due to injury.  My wife had volunteered to coach soccer today, so I took the opportunity to race. (I have a great wife).

35,000 registered runners for this race.  I was starting in corral H, which was a few thousand runners back from the elites.  Its an out and back run with a lap around a famous track here in Indiana.  Lots of weaving for the first couple of miles.  Here are my numbers for today:

 

7:07, 6:55, 6:47, 6:38, 6:39, 6:42, 6:55, 6:42, 6:50, 6:42, 6:52, 6:59, 6:44, 0:42

 

5k/10k/:  21:23, 42:10

 

PR for a half today.  Felt pretty good today and strong at the end. 

Weight: 152.50
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.7517.600.000.0048.35
Weight: 154.53
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