| Location: Milton,GA,USA Member Since: Jul 27, 2010 Gender: Male Goal Type: Other Running Accomplishments: PR's -
Mile - 4:38 (High School)
2 Mile - 10:12 (High School)
3 mile - 15:51 (High School)
10k - 35:19 (High School)
Marathon - 2:59 marathon (London -2013)
Half marathon - 1:25:18 (Deseret News 2013)
Completed all 6 of the World Marathon Majors 2024
Completed each of the 5 majors (NY, Chicago, Boston, London & Berlin) at least twice.
8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)
13 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023)
Short-Term Running Goals: Sub 3 hour marathon
Long-Term Running Goals: Continue to enjoy running and racing as long as my body permits me. Personal: Old guy - (grandfather even) been running for 40+ years. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 91.50 |
Year: | 1815.45 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 201.50 | 14.20 | 10.00 | 0.00 | 225.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - after a long day of travel back and forth from Bangalore to Hyderabad - I was able to get a run in on the treadmill just before going to bed. Early start tomorrow for my return trip home.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM - long day(s) of travel (basically over 24 hours door to door) - so no run opportunity yesterday. Arrive late yesterday evening and decided that it would be better to not put in a long run today, but give my body a day or two to recover from the time zone and travel. Easy 7.5 miles on a really nice weather day.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - 8.5 miles on the treadmill.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles early. Going to be a busy day/week. Needed to get some running in early.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles more or less with Ken who is in town again this week. Did some indoor rowing this morning too.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - 7.5 miles in Richmond Virginia. Here on business for the day. Rainy cool morning. Happened upon the Richmond National Battlefield and the Chimborazo Medical Museum. Did a little exploring.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| PM - had a good workout today on the treadmill. 8 x 800 with a 400 jog/rest. Did the first 4 at 2:56 then the next two at 2:52 and the 7th one at 2:50 and finished up with one at 2:48. I expect to be very sore and tired in the next day or so - but really enjoyed how well-controlled these were.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - nearly got a zero today. Awoke in the middle of the night with a cold (or severe allergies) and took some antihistamines and decongestants - worked from home in a blur. Finally made it out for a very easy 5 on the golf course followed by some indoor rowing at the end of the day. Glad I did - because there was a light rain that came down while I was out. Nothing more poetic to a runner but the sound of a spring shower and the plodding footfalls of a long distance runner on an otherwise quiet afternoon on a golf course in the middle of Georgia somewhere.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - just under 11 miles late afternoon - very nice run. Not sore - but felt some fatigue in the last 3-4 miles.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off from running. Just not feeling well or motivated.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - early 8 miles on the treadmill - still not feeling all that well, but felt like I would benefit from the effort.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - only time for 4 short miles this morning before work. Better than nothing.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 6.00 | 0.00 | 0.00 | 8.50 |
| PM - good workout today on the treadmill. 6 miles at MP on the treadmill after a 2 mile warm up and about a half mile cool down. Wore the HRM and the effort was to lock in at a pace for about 30-40 minutes which would between 75 and 80% HRR - which happened to be 6:49 pace today - which is really quite satisfying to know that if I needed to push harder on a tempo effort or faster, I still had a fair amount of room to do so. Admittedly in the last 5-7 mins or so, I was on the upper limit of the 80% range with some cardiac drift probably due to some dehydration - but my avg HR for the workout was 148.
Anyway - doing about one workout per week for the last few weeks and a medium long-ish run of 11-13 miles on the weekends has permitted me to gradually get myself into decent shape without stressing my systems too much. No injuries and no dragging fatigue from overtraining. Will stay on this lighter / gradual training approach for a bit longer before I add any more stressors.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 6.5 miles easy on the indoor track at the gym near my office. Cool rainy and windy outside.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - 8.5 miles in a cool mizzle.
| | Add Comment |
| | Race: |
Historic Roswell Kiwanis Spring K Classic (6.214 Miles) 00:44:25, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.20 | 0.00 | 0.00 | 9.20 |
| So - not exactly a race time I would have wanted to post - but I decided late yesterday evening that I wanted to do a tempo effort and with no less than 25 races to select from in a 50 mile radius of Atlanta this morning, I opted for a little 10k race in Roswell, just a few minutes from my house - to get that type of effort in this today.
The last week has been very rainy with springtime showers and so with more expected today, the humidity percentage was above 95%, temperature of 62 and a dew point of 61, it was a bit on the muggy side.
Course was 2 loops of a 5k (which was the 2nd race that started 15 minutes after the 10k). The first half of the loop was primarily on a uphill grade and the second half had a short downhill but with a segmented (3) hill on a dirt road for the last mile to 1.2 miles. So the first loop provided a preview/warning of the second loop.
Started conservatively and remained consistent at that effort - Splits were 6:58, 7:00, 7:30 (hill), 7:00, 6:48, 7:32 (hill) and the last .2 was at 6:34 pace.
Passed couple of runners in the first loop and caught another one on the second loop, and was starting to catch two other runners on the downhill of the second loop until we started climbing again, so I just maintained my position until the finish.
Good consistent miles - not too fast - but I could not have run too much faster uner the conditions today.
Low turnout in the race, had me finishing 5th. I need to confirm that information along with my age group when the results are posted.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles easy on the golf course after an afternoon and morning of heavy rains. Did some rowing and some walking too.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - just under 3 miles easy this morning before work.
Tracked my friends at Boston this morning. Richie crushed it. 2:56 for a nearly 3 min PR. Perfectly executed negative split. Very impressive. Happy for him.
PM - 8 miles on the treadmill at high aerobic pace.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 7 miles outside on a splendid springtime weather day.
PM - another 3 miles after work.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - 7 miles after work today. Only time for one run today.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM - 3 miles easy before work.
PM - 7 miles at lunchtime. Progression run - first mile was a warm up over 9 min mile. Gradually increased the pace by 30-40 seconds per mile over a rather hilly route with the last mile at 6:30 pace. Good run.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 3 miles easy on the golf course this morning. Chilly in the lower 40's. Very peaceful run with the sun rising over the trees.
PM - 8 more mile after work. Ran 7 in the next neighborhood and then came back and got my dog Finn for his first little run on the golf course. He thoroughly enjoyed himself.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - ran 1.5 miles with Finn and then 8.5 on the treadmill while I watched a replay of the Penn Relays and then the Drake Relays. I seem to run faster when I am watching a particularly competitive race while on the treadmill.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 1.5 miles with Finn before Church.
PM - Tracy and I took the dog down to the Alpharetta Greenway for a walk on the trail. Walked a little over 2 miles and then I ran home from there and Tracy and Finn took the car home. Right at 9 miles. Windy but quite warm out today. Felt a little fatigue in the legs today.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3 miles before work.
PM - 7 aerobic miles at lunchtime on the treadmill.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| PM - no morning run today - in favor of rest. Did a workout at lunch which I was surprisingly pleased with. 3 x 2 miles at HM pace with 800 rest after a 2 mile warm up. Average pace per mile was between 6:31 and 6:35 on the treadmill. Realistically, that pace is faster than I could hold for a HM at this point - but it felt like I could possibly hold it for 10k. Seem to be having some good days with my workouts - probably because I am spacing them so far apart.
And then there's this from Steve Magness - Stretching is useles. I rarely stretch before and only a little foam rolling after running. http://www.scienceofrunning.com/2009/08/stretching-is-it-useless.html?m=1
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - 3 miles very slow and easy in a light rain before work.
PM - 5.5 miles at lunch - cool and rainy - very slow moving today following yesterday's workout.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 8.25 miles on the treadmill at lunchtime.
PM - 2 miles or so after work
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 201.50 | 14.20 | 10.00 | 0.00 | 225.70 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|