| 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: |
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| Miles: | This week: | 0.00 |
Month: | 91.50 |
Year: | 1815.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 281.00 | 3.50 | 4.00 | 0.00 | 288.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got home late from Vegas last night - and a long drive today to North Bend State Park in West Virginia - kept me from any running miles today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles this morning on a trail - North Bend Rail Trail - to be precise. Cooler temps albeit a bit humid - made for a pleasant run. A little sketchy running through 3 unlit former train tunnels in the woods. Could not see the other end of the tunnels when I entered. They were about 150 to 200 yards long and were not straight. The last one was more like a cave of hewn rock instead of finished brick or mortal on the walls or ceiling. My phone had just enough light to allow me to avoid any hazards on the ground. Fairly remote - I only saw one cyclist and no other runners or hikers.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - around 14 miles on the NB trail - I went the opposite direction this morning - which took me through the little town of Cairo WV. Trail was a bit on the sketchy side past the town. Heavy tree canopy at times so the GPS was spotty. Mileage is based more on time out.
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| | 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 easy. Felt a bit tired from yesterday's run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long travel day - and extremely early start - so no run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles early this morning before work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 7 aerobic paced miles in the morning before work.
PM - 5 miles on the treadmill. Using the HRM for the last week or so, I noticed a clear improvement - at least today - as associated with pacing at a given HR. (Same treadmill, same HR - 30 seconds per mile faster than 10 days ago). I think this may be due to the longer mileage - single runs I did for the last 10 days (as opposed to doubles per day of shorter individual mileage). This could also be due to me keeping the runs in the "aerobic" category and getting myself back into balance (ph). Or it could just be that I had a good day of running today. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles on the treadmill at lunchtime.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles on the golf course with Finn this morning before work.
PM - 6 miles on the treadmill after work. Really tired today. Kind of a grind - maybe would have been better not to have run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 4 miles in the morning.
PM - 10 miles on the treadmill in the afternoon at my house. Has this feature for target heart rate. Comes with a strap and you program a max HR target and the duration and the max and min speed - and the machine adjusts the speed as you run to keep you at that target HR. End up going slower as you get dehydrated and fatigued - but it makes for a pretty comfortable workout if you find the right target HR for an aerobic effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - 11 miles or so early evening after storm clouds cooled the temperatures.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
| PM - tempo workout on the treadmill. 2 mile warm up - then using the auto HR target feature - I went for 24 mins at 80% of my HRR - which worked out to be marathon pace more or less. Some times it was 6:40 and sometimes 6:58 - but always in that range from start to finish. Quite pleased with how I felt. Solid and controlled. Using that feature on the treadmill keeps the guesswork out of knowing the right pace for the tempo effect.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - long stressful day at work which started early - so only time for one run today - decent 8 miles easy on the treadmill after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM - about 4 miles very slow on the golf course this morning with Finn. Days are beginning to get shorter. It was still dark when we started and the sun was not quite risen when we finished. Finn was off lead, and probably ran 2-3 miles longer than me - lots of exploring to be done in the wet grass, sand traps and woods.
PM - 7.5 miles on the treadmill after work.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - 8 miles on the treadmill at lunchtime ahead of travel this afternoon.
PM - 3 miles after travel to LA.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 10.5 miles this morning. Had planned to just run west on Santa Monica from BH to the pier - but after I got going, I realized that it would be more like a 13-14 mile run, and I did not have enough time to make all the way to the pier and back - so I just turned around. Cooler temps were nice.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Super early travel today and then came home to hot house and had to deal with AC repairs - so no running happened.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 4 miles
PM - 10 miles on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - dangerously close to a zero today - but got some miles in late evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles early on the golf course this morning, without Finn who we sent to doggie boarding school last week.
PM - 6 miles on the treadmill after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - did a tempo workout on the treadmill before work. 20 min warm up then 28 mins at tempo - which was a shade under 7 min avg. Started out at 6:30 pace for the first 2 miles but had to ease off to maintain a high aerobic effort and not cross over anaerobically - 1 mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - so my left heel has been a bit painful for the last several weeks (don't know if it is PF or a bone spur or what...) but I decided to switch up the footwear this morning and did a light run on the golf course in the dark (with the headlamp) and my old vibrams. Actually helped - I think.
PM - limited time again today - managed to get another 3-4 miles in on the golf course again after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM - 8 miles at lunchtime. Probably should have opted for the indoor as hot it has been - but wanted to stay off the treadmill for a bit in case it may be contributing to the soreness of my heel.
PM - 3.5 miles on the golf course after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - about 5 miles on the golf course this morning.
PM - 5 more in the afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - 17 miles this morning - fairly decent long run. Got a new optical HRM - it is in a hat - so no chest strap. Seemed to work well.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - pretty hot out this afternoon - so I drove down to the Alpharetta Greenway - which is a mostly tree-covered bike trail - a bit humid, but not too much direct sunlight - so it wasn't too bad.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 7 miles on the treadmill - aerobic pace.
PM - sundown run on the golf course after dinner - sticky out. 3.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| PM - lunchtime workout. 5 x 5mins at HM pace with a 4 min rest. 15 min warm up and 5 min cool down. On the treadmill and using the HRM - locked in at 6:31 to 6:35 pace for all of these and stayed in control below 160 bpm or just right around 83% of HRR which is exactly where I wanted to be at that pace for the reps.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 5.5 early easy miles on the golf course before work this morning.
PM - 5.5 more at lunchtime on the treadmill. Feet are sore - mainly the heels today.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM - 8 miles on the treadmill, slighty uptempo from an easy run - but not hard.
PM - 4.5 miles on the golf course after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 3.5 miles on the golf course this morning. Tired today.
PM - 6.5 miles on the treadmill after work. I must have eaten something that didn't agree with me - having stomach issues all day. Took it very easy on this run.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 281.00 | 3.50 | 4.00 | 0.00 | 288.50 |
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