| 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: | 32.25 |
Month: | 141.00 |
Year: | 1450.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 126.00 | 0.00 | 15.00 | 0.00 | 141.00 |
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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 - treadmill workout - 3 x 1 using the Runn sensor on the treadmill properly calibrated sending out Bluetooth and ANT+ feed to the Garmin and the belt itself was calibrated. Avg pace 6:50. Miles were 6:56, 6:49 and 6:46 with a 2 min rest. Planned effort was to be just below threshold - which was actually more like threshold "adjacent" since my HR for each rep was 141, 151 and 155 respectively which sounds like it was not fast enough but by the last part of the last rep my HR was 161. And I had to focus with a couple of internal "come on, you got this" comments to myself. So I would characterize it as comfortably hard, threshold adjacent workout. Very satisfied with this 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 very slow and easy on the trail following yesterday's workout. Felt a little twingy last night - so made certain that I keep this run as stress-free as possible. Nice start to the day with the sunrise coming at the end of the run on the trail and meeting a walker with a couple of dogs, one of which was very pleased to greet me.
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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 from Riley's house in Stow, Mass. A bit cooler than home and it had just rained. I was a little stiff and tired at the start, but gradually the pace improved and I felt a bit better. Here for the holiday weekend to watch the baby as they travel for an out of town wedding.
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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 easy miles in and around the neighborhood near Riley's house.
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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 - had a really enjoyable long-ish run this morning of 10 miles from Riley's house in Mass. Weather was cooler than ATL and lower dew points and humidity. Started slow and clunky - but by the fourth mile I was rolling at a comfortable pace and HR enjoying the rural mostly tree covered scenery in the early morning sun.
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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 |
| PM - it was raining in the morning so I ran after lunch with Riley's dog Molly who is a big dog, like a cross between a grey hound and a Great Dane - very fast and strong but not a huge endurance runner - so I managed to keep her at bay for the first couple of miles and then she gradually lost steam and I dropped her back to the house at just about 4 miles and then finished the run on my own. Early fall feeling temperatures made the run quite enjoyable.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| AM - late morning run from Riley's house. First 2 miles with her dog Molly and then the remainder was solo, and I did a venture into the backside trail system of Delaney pond which turned out to be decently runable, and I did not get lost finding my way to the other entry area on the opposite side of the pond without too much difficulty.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 3.00 | 0.00 | 5.75 |
| AM - workout - 3 x mile with a two minute rest after a 1.5 mile warm up and 1 mile cool down. Drove to the Bruce Freeman Rail Trail, which took about 15 mins so that I could run on a relatively flat area that is already marked every .25 mile. Was planning to do 4x but backed off when felt that 3 was enough today. Good weather in the upper 50's and nearly flat wide trail made for a decent workout. 6:49, 6:57 and 6:50 were the splits, but I probably cooked myself a little bit on HR at the end of each of them. Relatively pleased with this effort as it is consistent with the treadmill workout from last week pacewise, and a good bit faster than the outdoor workout three weeks ago.
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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 back at home in the neighborhood. Recovery effort - felt reasonably fine - not too much leg fatigue or weakness.
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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 easy to moderate on the Milton Trail - starting on Freemanville and doing the Summit / Brittle out and back and then down the trail to the bridge before turning around. Decent run, not too much muscle soreness left over from Tuesday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM - 4.25 miles on the treadmill this morning - testing out the Wahoo app to display just HR and HR by lap on my iPad for when I want to target those data points for workouts or long runs. Connects to the Tikr HR arm strap monitor. Worked really well for big isolated data points throughout the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| AM - 9.25 miles early and in some rain. Very humid and not a great run.
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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 very easy miles on the treadmill. Body needed some rest.
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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 through WC and to the Grove and back. Slow first couple of miles but gradually got to normal easy pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.50 | 0.00 | 7.00 |
| AM - treadmill workout - 3 x 1.5 miles at just below threshold HR - very pleased with the effort and output. Avg. pace was 6:47, 6:44 and 6:39 with a two minute rest. Avg. HR for each rep was 147, 155 and 158 and max HR was 157, 164 and 166 for each respective rep. 1.5 mile warm up and ~ 1 mile cool down. My treadmill set up with an NPE Runn scanner captures and broadcasts my pace, distance and cadence to my Garmin and I wear a separate Tickr Fit HR arm monitor that broadcasts to a Wahoo app to my iPad to display my HR and lap HR in bold large font. I felt solid and controlled on the first one - got a little on the edge late on the second one, and maintained the same level on the third.
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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 Milton Trail - recovery run effort - very slow and low energy. So very dark out - with sunrise well after 7 am and starting my runs at 6:15 or 6:20, the run is nearly over before sunrise.
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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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM - 4.25 miles in the neighborhood.
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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 from Summit Hill solo.
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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 recovery effort 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 - met Dan and did a run/walk from his house, initially with Rosie, but she was having none of it less than a mile from his place, so we turned around and dropped her off and did mostly easy running and chatting with probably 4-5 walking breaks for his knee. Got just a little over 4 miles in and then came back and did a mile on the treadmill to test out my recalibration efforts - which seem to have worked.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.50 | 0.00 | 7.50 |
| AM - Treadmill workout - 3 x 10 mins with a 3 min rest - 1.5 mile warm up and about 1 mile cool down. Avg'd about 6:45 per mile in each 10 min interval and my HR was slotted at an avg of 154 for the three intervals. My treadmill calibration was off by about 25 seconds per mile on the NPE Runn sensor feeding my Garmin, but Chat converted the paces to the above. I am not running 6:15 miles at my age but that's what it was showing. I will adjust it before my next workout. Travel today through Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| AM - in NYC for business - from my hotel in Hudson Yards I headed up 8th Ave to the park and though this was supposed to be an easy 5 mile run I ended up going close to 7 and maybe a little quick at the end. Weather was cool and breezy and lots of runners were out.
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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 NYC up the Hudson River trail and back down through Riverside Park and West End. Felt rough today.
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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 in WV. Felt like garbage - quite cool outside in the low 40's. Poor sleep the last 2 days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 126.00 | 0.00 | 15.00 | 0.00 | 141.00 |
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