| 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 7 of the World Marathon Majors 2025
Completed each of 5 majors (NY, Chicago, Boston, London & Berlin) at least twice. Completing Tokyo in 2024 and Sydney in its inaugural year 2025
8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)
15 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023, 2024 and 2025)
50 lifetime marathons (for which I am now retired)
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: | 30.50 |
Month: | 20.00 |
Year: | 1329.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.50 | 0.00 | 3.00 | 0.00 | 165.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - long-ish run with Greg and Darryl on the Greenway from the Halcyon trailhead. Greg is nursing back from a knee/IT band injury and needed a mostly flat run no more than 5 or 6 and so we turned around with him at Union Hill and then Darryl and I ran a few more at a more reasonable pace after we got back to the parking lot. Decent effort, way too fast in the middle miles but that's what happens when running with Greg.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - 3.25 easy recovery miles before church.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles solo through WC and to the Grove neighborhood and back. Slow and clunky.
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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 |
| AM - just under 4.5 miles with Dan from his house today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM - 5.25 miles on the Nix road route. Felt slightly less fatigued today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM - 4.75 miles very early as I had to be in the office before 8 am today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM - 3.25 miles extremely easy on the trail - my right hamstring was sore from some non-running activity - work around the house and needed to take it easy today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM - total of 7.25 miles the majority of which was with the guys. It was Dan and Greg's birthday and so we did a run starting at the Starbucks so that when we finished up they could get their free drinks. :). Dan and Greg both have injuries so the run was light and short-ish. Darryl arrived early with me and we did about 3 miles together before meeting up with everyone. He's running a half next week in Roswell. My hamstring issue seems to have nearly resolved.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles easy before church. Did not feel much fatigue at all today - but took it easy nonetheless.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM - a little less than 5.25 miles today solo in the neighborhood. Still quite warm and humid with high dew points. Ready for summer to end. Felt a bit of soreness in the upper legs in first 2 miles and then settled in - left hip flexor was a bit achy today for some reason - could have been some yardwork related issue.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles on the treadmill today. I reached out to Dan via text this morning but he was unresponsive - and it dawned on me that I seldom have done treadmill runs except for bad weather over the last 5-6 years mainly because I ran either with my dog or with Dan - and now that Finn is no longer with us, and my runs with Dan are few, sometimes a treadmill run even when the weather doesn't require it, can be a good change of pace/scenery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM - just under 5.25 miles this morning out through East Bluff but using the trail and North Bluff to start in order to avoid traffic in the darkness on Freemanville Rd...sunrise is now just before 7 am.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM - decent 5.25 miles this morning starting from Wood Rd and doing the Brittle/Summit leg and then back down to the bridge on the Milton Trail. Not sure why I felt normal and solid today, but I will take it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles in the neighborhood - slighly different route for a change - ended up coming out at a school bus stop where Clyde (a very large bull mastiff) was with his owner and her little boy as he was boarding the bus. I had met Clyde over a year ago on a run and would greet him and pet him now and again - but had not seen him in a while - so we got reacquianted. He's 180 lbs.
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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 solo - warm with high dew point, pace was moderated because of it - decent run - had to really focus to stay present when my legs felt pretty fatigued midway through.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4.0 very easy recovery miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 3.5 miles on the treadmill - probably in need of a day off - so this was the next best thing; controlled climate and flat running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM - 5.25 miles solo today on the Nix route adding a branch of the Grove. Not very speedy but a decent run nonetheless.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 3.5 miles of a run - sometimes walk - with Dan on the trail.
PM - another 2.5 miles on the treadmill that I recently recalibrated for incline and speed on Zwift.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - 5.5 miles through the trail to Dinsmore and East Bluff. Slow start but warmed into a decent pace by the latter half of the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles on the treadmill - stormy outside and the radar seemed like it was going to persist.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles with Darryl from Summit Hill. Normally this would have been a long run day, but Darryl did a half marathon race last week and was still in recovery mode, and no one else was here to run; plus I was out late at a concert last night and so when he pulled the plug at 5, I decided to call it a day as well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles for a Sunday-morning-only route out Freemanville to Birmingham; traffic is nearly non-existent early in the morning without work/commuter traffic. Always get a little meloncholy when I pass by the vet's office where we used to take Finn.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - decided to sign up for a half marathon in December with some friends from church. Laid out my plans/goals to Chat GPT and we collaborated on a training cycle. I am kind of excited about this experiment. Today was day 1 - in which the workout was just 5 miles easy - but using HRR to guide the effort in Zone 2 - between 133 to 143 or 65-73% HRR. Coincidentally the weather provided a brief respite from the heat and humidity of mid 70's with high dew points in the same range with a pleasant-almost chilly feeling 66 degrees with a dew point of only 54. The more focused but easy effort resulted in a decent pace per mile in the neighborhood today of around 8:30 per mile and an average HR of 133. Tomorrow is a workout 3 x 1 mile - which I am debating on whether to do indoors or to go to the Milton HS track or parking lot perimeter for some flat running space.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| AM - Workout - 3 x mile with a 2 min rest - 1.5 mile warm up and about a mile or so cool down. Did these right at threshold and averaged around 7:10 at the High School. The first two were entirely in the route we run around the perimeter of the parking lots for the middle school and high school which is almost exactly 1 mile - and pretty flat. I did part of the last one around the middle school track. It was a good effort - 7:06, 7:14 and 7:13. Challenging to stay in that sub threshold/threshold zone, I had my Garmin with an alarm at 161 HR (threshold is likely 162 or 163) which would alert me to not to press too much more and ease a little bit, so I was pleased that I did not blowup and was able to maintain. The first one was probably too aggressive but my HR was not pushed for the first half of that one either. By the time I was tired - the HR was already up on the second and third reps.
Couple of observations - Threshold HR for me has been mostly the same for at least the last 13 years or more. I would have thought it would have gone down. Second observation - my threshold pace although probably age-appropriate is significantly slower than it was 13 years ago - by probably 45 second per mile. Third observation - I still like doing these workouts. They challenge me and I feel good that I can still do them.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles on the treadmill to keep it flat and more in recovery effort but with the HRR at 65-70%.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM - 5.25 miles quite slow and easy today. Felt the last few days in my legs - a bit fatigued and maybe a little gun-shy of not wanting to end up with an injury just to execute the workouts on my plan. Plus the humidity and warm air returned - so I just plodded along today. Got it done with minimal actual effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles easy on the treadmill today. Got my Garmin sorted to connect directly to the Runn Sensor that I had attached years ago to broadcast my treadmill's speed to Zwift on my phone or tablet - and then separately add HR from either my Ticker HR arm strap (most reliable connection), Apple Watch (very glitchy) or my Garmin (also kinda glitchy for connection to Zwift for just HR). Now I just hop on the treadmill, select "treadmill" from the options on the Garmin and confirm it is connected to the sensor (which is solid and not glitchy) and just run.
What is interesting to me though is that my HR will be significantly lower on the treadmill at relatively faster paces - as in this morning, my target HR was in the upper 120's for an easy HRR effort, and my pace per mile was below 8:30 whereas if I did that same thing outdoors this morning, with hills and heat, my pace per mile at that HR would have been at least a minute slower per mile. The treadmill is properly calibrated - so my guess is that the pace outdoors will probably improve when the temperatures and humidity go down over the next few months.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 9 miles with Darryl on the Greenway just before sunrise. Good controlled run in the 65-70% HRR range - and mostly flat. Warm and humid, but good conversation made this run seem to finish so quickly. Solid first week of half marathon training completed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - just under 5.5 miles easy before church.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles easy on the treadmill before early meetings today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.50 | 0.00 | 3.00 | 0.00 | 165.50 |
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