| 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: | 25.50 |
Month: | 129.50 |
Year: | 522.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 204.75 | 0.00 | 6.25 | 3.00 | 214.00 |
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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 new trail with Dan and the dogs - slightly cooler this morning and the city had the fields mowed - which allowed for easier off-trail running.
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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 - 6 faster miles with Greg, Dan and Finn on the horseroad trails.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM - 6.25 miles with the guys and the dogs on the trail. I did about 2 miles before they arrived as Finn was itching to go and didn't want to wait.
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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 - 14 miles early this morning before church. Did the first 4.5 miles with Finn and then dropped him off at home and ran to Dan's house and did a few miles with him until returning. Very humid but a decent run all the same.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 3 miles with Finn in the neighborhood in the rain. No one was up yet to run with on this holiday. Went out about 2 hrs later with Dan and the dogs on the trail for another 3.5 miles.
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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 Dan from his house with Finn. Daily training pace is returning to "normal" for me now gradually over the last month. It is probably the combination of the hamstring issue being nearly resolved, putting in a solid 30-35 days of training over 50 miles per week, and though the humidity and dew points have not really subsided, the sun is now not up until close to the end of the morning runs. Strava has this "fitness tracker" feature that is individualized with a number the moves up or down with your training and includes the 'relative efforts' that it tracks every day which includes HR and pace per mile and distance covered. My Strava fitness tracker has shown a 29% increase over the last month - Not sure of the science involved or the accuracy of the conclusions - but I would say that it correlates to how I am feeling and what I am seeing in my default daily running pace. Just need some cooler weather to blow in now...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 3.00 | 10.75 |
| AM - 4.75 miles with Dan and Finn from Wood Rd. Not quite as quick as the last couple of runs, but still in the acceptable range.
PM - treadmill workout 6 x 800 @ 3:15 pace 1/4 rest - good effort. 1 mile warm up and .75 mile cool down.
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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 with Dan and Finn in the neighborhood and golf course. Recovery effort. Legs were tired this morning.
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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 - 4.5 miles with Dan and the dogs on the trail behind my house. Felt like we were going to get some rainy weather today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| AM - 4 miles with Dan and the dogs on the trail early before Dan's son's cross country meet at Milton. Went with Dan later to watch. George had a good race and it was fun to see a HS cross country race again. Tough course good spectating areas and good competitive runners at all levels. Dan had me running all over the place to see George at different points in the woods.
PM - just under 11 miles late afternoon - cooler out because it was cloudy all day and a little rainy. Ran surprisingly quickly after the first couple of miles. It was not planned - but I just went by feel and enjoyed it.
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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 - 4.00 miles with Finn before church - recovery effort.
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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 on the Milton Trail with Dan and the dogs in a light rain/drizzle - very humid.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 2.25 | 0.00 | 9.00 |
| AM - ran with Dan and Finn from the starting point for the horsetrail roads, did a 2.5 mile warm up and then we did 8 x 300 meters more or less on a segment that was relatively flat on the packed dirt road at 10k pace with a short 30 second recovery - then finished up with about a mile cool down. Weather was very nice in the mid-50's for the first time in months and felt like autumn was upon us. Effort was good - and not too hard - with all systems and extremities functioning properly.
PM - 3.25 miles with Finn on the trail late afternoon to enjoy the really nice weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM - 2.5 miles - spent most of the time trying to locate Finn who I did not have on leash as I left my property in the dark carrying some branches to drop in the woods. Bit of a fiasco trying to find him. Dan's dog Rosie always stays close by when not on leash, but Finn tends to take off and explore and this morning he was just nowhere to be found almost immediately. Fortunately I had this "cheap" Fi collar on him - and after splitting up and going in different directions to try to find him, I went back to my house and got my phone with the Fi app that let me know his last known location. The problem was that the app does not provide real time updates - and so his last known location was over 7 mins old. Eventually we found him near the last known location near a pond about a mile away. By that point in time Dan needed to get back to start his workday and I had very little interest in running anywhere but back home. :). I may run later today without the dog! <Also I may be in the market for a good gps dog tracking collar that reports real time updates and has a light and can page/signal the dog too>
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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 - 7.25 miles with Dan and the dogs from his place.
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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 with Dan and Finn on the trail behind my house. I got the second shingles vaccine along with a flu shot yesterday and it really made me feel terrible overnight with chills and fever. Barely able to get this in today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 0.00 | 0.00 | 0.00 | 22.50 |
| AM - 6.25 miles with Dan and Finn on a loop from Redd to Thompson and Dinsmore.
PM - 16.25 mile long run on the Greenway - a bit warm and my legs were tired near then end. Maybe a bit too much volume today but glad I got it in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 miles shakeout with Finn before chuch on the trail. Really not too much fatigue or soreness.
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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 with Dan and Finn on Wood Rd. Felt tight to begin but the last couple of miles felt quick and relaxed.
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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 - 6 miles in WV along the Ohio River. Tracy's aunt passed away and I traveled with her to attend the funeral today.
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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 Ohio River trail in Moundsville WV before heading to the airport.
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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 Dan and Finn in the neighborhood and a little bit on the golf course.
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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 - 6 miles with Finn finishing up on the Dinsmore climb. Best effort on that segment in over a year and top 3 ever.
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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 with the guys and 2 of the dogs on the trails starting from Dan's house. Really nice weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 15 miles from the house early before church. Had Finn take the day off as he's been limping a bit. Met Dan about halfway through. Good conservative effort - solid long run.
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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 - 4.5 miles with Dan and the dogs on the trail behind my house. Quite foggy this morning and a little warmer and super dark with the headlamps really only good for a few feet in front of us. Easy effort following yesterday's long run.
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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 with Dan and the dogs from his place up to the horsetrail roads. Kept having to stop for Rosie to put her back on leash each time we'd have a car come by - and cool enough this morning that I wished I had brought some light gloves - 48 degrees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 4.00 | 0.00 | 10.75 |
| AM - 5.25 miles with Dan and Finn in the neighborhood- temps in the upper 40's - had to wear a long sleeve shirt.
PM - treadmill workout - 2 x 2 miles @ just less than 7 min pace with a 1/4 mile rest between reps. Solid effort. HR was in the upper 150's near the end of each rep.
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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 - 4.5 miles with Dan and the dogs on the trail. Off-trail high grass was wet with dew and the cold morning air of around 45 degrees made my feet cold when they got wet from the grass. Good easy recovery run.
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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 - about 5.5 miles with the guys and Finn on the horsetrail roads - good pace and good conversation.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 204.75 | 0.00 | 6.25 | 3.00 | 214.00 |
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