| 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: | 21.75 |
Month: | 111.20 |
Year: | 380.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 178.45 | 18.00 | 17.10 | 3.00 | 216.55 |
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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 |
| PM - 7 hilly miles with Finn to start off the new year.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM - 5k on the treadmill as it was cold and rainy outside. Did 10 miles in an indoor bike at the gym at lunch too.
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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 - really epic rainfall in the last couple of days - and cold - so another day on the treadmill - easy effort. 6 miles.
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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 easy miles with Riley and Finn. Still a little bit of rain but not too bad.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| PM - 7.5 miles with Finn - last 3 or so at a sort of tempo effort.
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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 - 5 cold, slow miles with Finn before work.
PM - 3.5 miles on the treadmill at lunch. My new Garmin provides "training guidance" - the last couple of days it said my run was "unproductive." And today it advised me that I was "overreaching". Hmm..
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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 in the early morning because it was raining, I have a cold and my work schedule won't permit for a lunchtime run. 2 mile warm up then 2 miles at HM pace, with a 400 rest, then 1 mile at HM pace. I originally planned to do 2 x 2 miles but was feeling a little depleted and thought better of it. All in all, a decent effort and a solid amount of time with my HR at just below threshold pace.
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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 |
| PM - 7.25 miles on the treadmill at lunchtime easy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 4.50 | 0.00 | 0.00 | 9.50 |
| AM - 3 miles very easy and slow in the cold with Finn before work. Planning a workout later today if time permits.
PM - treadmill tempo workout. 15 min warm-up - 30 mins at tempo HR ~150 (around MP effort) and then a 5 mins cool down - for just around 6.5 miles.
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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 or so with Finn - slow easy - legs felt tired and heavy from yesterday.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - a little over 7.5 hilly miles with Finn on a breezy, somewhat rainy morning. Legs still a little fatigued but felt ok by the last few miles.
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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 on the treadmill whilst watching the NFL playoffs.
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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 - a little over 4 miles very slowly with Finn in a light rain. Reasonably fatigued - no pain or discomfort, but feeling the load from the last week of training.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 3.10 | 0.00 | 10.85 |
| AM - 5.75 miles with Finn on a foggy, misty, rainy, but warm morning before work.
PM - treadmill workout after work. 5 x1000 @ 10k pace with a 200 rest. Good effort.
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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 in a cool fog with Finn. Very slow active recovery. Legs were fatigued and one of my toenails bruised from the treadmill yesterday evening. Travel to Philly today.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| AM - in Philadelphia for business - did an early morning run from the Old City section of town out to the Schulkill River trail - picked it up to tempo pace after the 3 mile split and then slowed to recovery effort at just before 7 miles. Good effort. Got have dinner last night with my youngest who lives here. So that was a nice bonus
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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 - 5 miles on the treadmill recovery effort.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - a little over 8 miles with Finn on a cloudy raw morning. Good run though.
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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 |
| PM - 14 miles on the treadmill after church. Watched the first half of the AFC championship game.
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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 - 5 miles with Finn on Brittle and Summit roads - mostly dirt roads next to horse farms. Cold even in the late afternoon.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| PM - treadmill workout 4 x 1 mile at HM pace with a 200 rest; warm up and cool down. Tough but good effort.
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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 - very cold this morning - but Finn had not gotten out for a run yesterday - so I did an easy - recovery effort 3 miles - which was really not very therapeutic because of the cold weather. Also in the last mile my left foot gave me some discomfort - on the top of the foot. Odd, because it was fine yesterday and up to that point in the run, no discomfort at all. Will keep an eye on it.
PM - ran 3 more at lunchtime on the treadmill. No pain or discomfort at all on the treadmill. Noticed some discomfort when climbing stairs.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 5.00 | 0.00 | 0.00 | 11.25 |
| AM - about 3.5 miles with Finn before work in some freezing rain/snow flurries. Foot is ok, but a little tender - think it may be extensor tendinitis. May consider some cross training if it continues or gets worse.
PM - lunchtime treadmill tempo - 5 miles at MP after a 2 mile warm up and just slightly less than a 1 mile cool down. No real issue or discomfort with the foot - this was a solid effort - on the upper edge of manageable. Most of the workout was at or just below 7 min pace on a 1% grade. Quite depleted now, about 3 hours later as I write this. Need a couple of easy aerobic days for recovery.
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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 |
| PM - 3.25 active recovery effort miles with Finn on a cool damp and dreary late January afternoon.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 4.50 | 0.00 | 0.00 | 9.50 |
| PM - great flow run this afternoon with Finn. Ended up running quite a bit faster and a little longer than I planned - but I felt really comfortable and was really enjoying it.
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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 |
| No running today. Got up late then headed to church, then brunch with friends, then a neighborhood HOA meeting and the next thing I knew it was 6 pm and it was getting ready to start raining. Began to head to the treadmill, but just not movitated enough to run so I took the day off.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 3 recovery effort miles with Finn before work. He had no exercise yesterday and even though it had rained most of the night - I felt like he needed to stretch his legs. I was short on time, so did not go too many miles this morning. May get a few more in at the end of the day.
PM - 5 more on the treadmill after work.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 3.00 | 10.50 |
| AM - 4 miles with Finn on a frosty cold morning before work.
PM - lunchtime - treadmill workout. Yasso's 800's. Did 6 x 800 at around ~3:08-3:10 per rep with equal time rest. It was a solid workout - I probably could have gone slightly faster but was good with the pocket I was in. Slightly concerned with the left foot - which seemed to have resolved - and is likely tendinitis - but the harder effort on the treadmill elicited some discomfort. I was reading an article from Dathan Ritzenhein that he has an arthritic condition in one of his feet that essentially requires that he can no longer do speed work.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM - slow active recovery 5k with Finn. Still pretty cold outside.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| AM - 3 miles on the treadmill this morning. Finn went to the vet yesterday and had some routine injections - but it resulted in him being a little woobly a few hours later in the evening and he kinda took a tumble down our stairs last night - I think he's ok - but did not want to run outside with him today.
PM - treadmill tempo workout. 4 miles at HM pace which was 6:31 per mile. Warm up and cool down. Very good effort.
| Comments(1) |
| 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 very easy with Finn. He seems to be feeling better. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 178.45 | 18.00 | 17.10 | 3.00 | 216.55 |
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