| 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: | 21.00 |
Month: | 87.50 |
Year: | 480.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 187.00 | 8.00 | 10.00 | 0.00 | 205.00 |
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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 - 3 miles easy with Finn in the neighborhood before work - with some light rain for part of the run. Storms are blowing in today.
PM - did a workout on the treadmill at lunchtime. 5 x half mile with 3 min recovery. AP was just over 3 mins. Last 2 were under 3 mins. Felt pretty solid. In fact, I probably had a few more reps in me - but decided against overdoing it. I have a feeling I will feel beat tomorrow and/or the next day.
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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 |
| PM - only time to get in just under 4 miles at lunchtime today. Not as sore as I had expected.
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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 |
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AM - 3 miles with Finn in morning before work.
PM - 4 more after work on the treadmill.
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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 - did a tempo workout on the treadmill - just over 6 miles after a 20 min warm up - AP on the tempo part was 6:50. Not too bad. Cool down. Probably going to regret having done this much volume as my legs are already feeling it - but I felt good.
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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 |
| PM - 4 miles easy on the treadmill at lunchtime. Did not really feel too fatigued or sore - but nevertheless kept it to just 4 miles and a light pace.
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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 |
| PM - watched the replay of the Nike Breaking2 - whilst I ran on the treadmill. Fascinating. Did not even realize I had been running for that long or that far - I was so engaged.
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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 - therapeutic 3 miles with Finn in the morning before church. Legs were sore from yesterday's long run.
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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 - still a bit sore - just 3 miles with Finn and some indoor rowing before work.
PM - 4 miles on the treadmill at lunchtime. Decent run. Felt like I could have easily run more - but am consciously limiting volume when I am sore or more fatigued than normal to hopefully avoid injury.
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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 |
| PM - lunchtime treadmill workout: 4 x mile at HM pace with a 400 rest. AP was 6:31. Felt very good for this workout. I question the calibration of the machine - but if I keep doing workouts on this particular treadmill, I should be able to see relative progress on it.
Interesting read: http://deadspin.com/nikes-two-hour-long-eliud-kipchoge-documentary-was-beau-1794984200
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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 |
| Had to take a zero due to work and business travel 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 - in Curacao for business meeting today. Early run with really oppressive humidity. Dew point was in the mid 70's. Terrible run around a resort and golf course. Hilly and sweaty 6 miles.
PM - business meetings etc. completed - got on the treadmill for an additional 4 miles. Much better in the controlled climate.
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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 in Curacao around the resort. Dew point 75. Feels like temp 88 at 7 am.
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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 - as I ended up with a lengthy travel day - leaving for the airport at 5:30 am and not getting home until after 7 pm due to equipment delays on my connections.
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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 - 5 miles with Finn before church. Nice cool morning - in stark contrast to the high humidity / dew points in Curacao.
PM - 3 more in the afternoon.
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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 |
| 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 | 2.00 | 2.00 | 0.00 | 11.00 |
| AM - 3 miles with Finn before work.
PM - lunchtime treadmill workout. 3 x 2 miles at progressive pace - moderate (7:11), MP (6:51) and HM (6:31). Warm up and cool down. This was a good work out although it was tougher than I had expected.
| | Comments(1) |
| | 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 at lunchtime outside. Quite warm - and very slow/easy effort. Legs were expectedly leaden as a result of yesterday's workout. Did some indoor rowing and stretching afterwards.
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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 - 3 miles with Finn before work this morning followed by some indoor rowing and stretching.
PM - just under 6 miles outside at lunchtime - finished with 10 x 10 second striders.
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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 with Finn this morning before work, followed by some indoor rowing and stretching.
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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 nice run early with Finn this morning at sunrise - just short of 10 miles - but quite hilly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| PM- 6 miles on the treadmill- rainy morning and muggy afternoon.
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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 miles early with Finn before work.
PM - 5 miles on the treadmill followed by some indoor rowing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| PM - lunchtime workout on the treadmill. 6 x 1 mile at HM pace with a 400 rest/jog. Good workout - more volume - in quality miles.
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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 - 3 miles with Finn in the morning before work
PM - lunchtime - slow 4.5 miles outdoors. Felt crumby. Not surprised following the workout yesterday.
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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 with Finn before work. Feeling a little off still - and have to travel late today to the west coast. May not do a second run.
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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 - very nice run in San Francisco this morning - from the hotel along the Embarcadero across the Golden Gate Bridge and back - a little over 12 miles on a beautiful 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 |
| PM - just an easy 4.5 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 |
| PM - 6 miles on the treadmill. Somehow have muscle / lats maybe that is "engaged" - feels almost like a cracked rib. Cannot seem to get it to release - mostly because I cannot reach it easily. Tried the foam roller - which seemed effective - but not. Quite painful on deep breaths. Weird.
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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, followed by some indoor rowing. Lat muscle issue not yet resolved...
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| | Race: |
ATC All Comers Track Meet (1.864 Miles) 00:12:09 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| AM - 3 miles with Finn this morning before work.
PM - All-comers meet at GSU - 3000 meters 12:09. Have not run a race on a track since high school that I can remember - but was intrigued by Allie and Jame's blogs about these events that ATC organizes. Frankly was a little nervous that I would be the slow old guy.
My goal was to just run controlled at a pace I felt I was confident I could maintain - so 6:30 pace is what I thought was a reasonable pace and what I have been running in some workouts recently. Splits were decent 93, 97, 98, 91, 94, 97, 92 and 37. Finished strong enough to feel like I kept things in check.
Glad I got to meet Allie and James who both looked very solid in both the 1500 and 3000 races tonight.
| | Comments(3) |
| | 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 easy on the treadmill at lunchtime followed by some indoor rowing and stretching.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 187.00 | 8.00 | 10.00 | 0.00 | 205.00 |
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