| 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: | 26.50 |
Month: | 93.00 |
Year: | 486.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 206.25 | 11.50 | 12.50 | 0.00 | 230.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 3.00 | 0.00 | 11.25 |
| AM - 5.25 miles with Dan and Finn before work.
PM - treadmill workout at lunchtime. 3 x 1 mile @ HM pace / LT Heartrate - with a 400 rest. On Daniels Tables HM pace should have been around 6:47 for me right now based on my most recent 10k, or ~161 bpm HR - just below LT. So the treadmill I used at the gym was clearly not calibrated properly because that pace was not getting close to my HR desired range - so I gradually moved the pace/speed up in the first rep until I came close to hitting the target HR. Nailed it midway into the second rep and all of the third rep. 15 min warm up and about a mile cool down. Good workout. Right hamstring/groin had a light "dagger" of pain but nothing too serious. I thought about doing a 4th rep, but thought better of it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 6 miles with Finn and Dan before work this morning.
PM - 4.5 more at lunchtime on a very pleasant day.
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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 with Finn and with Dan who is driving to New Orleans today to a Jazz Fest. Sounds like fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| PM - 17 miles on the treadmill due to some severe thunderstorms in the area.
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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 the misting rain before church. Lots on the schedule today, so this will be the total for 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 - 5 miles with Finn in the neighborhood before work this morning.
PM - 5 more on the treadmill at lunchtime.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - late flight yesterday evening and an early start for a meeting in Nashville - just enough time for 5 miles before the day started.
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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 |
| PM - Treadmill tempo workout - 15 min warm up then 30 mins at tempo effort (using HR) and then 10 min cool down. ~7.5 miles. Little tough in the last mile or so, but good solid workout overall.
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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 - 4 mile easy shakeout with Finn. Tired legs.
PM - 6 miles at lunchtime - hilly route. Legs still tired. Ordered some new shoes.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM - lunch Run of 8.5 miles with Finn on the trails of Brittle, Summit, Phillips Circle and Wood road. I thought it was pleasant to warm but Finn seemed to be having some difficulty with the temps - otherwise I think we would have done a little more running - and I did not want to overheat him.
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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 - 8 miles with Finn on a hilly humid afternoon.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM - long run. Not great. First 7 with Finn. Got caught in the rain - dropped him off and did another 8. Humid and thick air.
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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 on the treadmill after work - active recovery effort.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM - lunchtime run outside - a little over 7 miles. Low energy for most of the run, except the last couple of miles.
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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 before work this morning. Hoping for some time later in the day for a second run, but not looking likely.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 5.00 | 0.00 | 13.25 |
| AM - 4.25 miles with Finn before work.
PM - lunchtime treadmill workout - Yasso's. 10 x 800 @ ~2:49 avg pace - 400 rest. Warm up and cool down. Felt really solid on this one.
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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 - a little less than 4.25 miles with Finn on the packed dirt/gravel roads of Brittle and Summit as the sun rose past the horse farms and pastures with deer and rabbits. Needed to keep this easy and slow as the legs were feeling yesterdays workout. Yoga afterwards.
| | 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 on the treadmill late. Had house guests that kept me from running early and then I got busy with yard work and repairs.
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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 early on a Sunday morning with Finn before church. Did not feel motivated for any more running later in the day.
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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 - 5 miles with Finn before work - some rain showers were about.
PM - around 4 miles on the treadmill at lunchtime. Sometimes when I am on a particular brand of treadmill at the gym and I am running too closely to front, my hand sometimes inadvertently strikes and actuates the control button for "cool down" which is on the handbar in front of the control panel...suddenly arresting my pace down to 4 mph - and requiring to me to restart. Happened on this run - and so I am not quite sure how far I had gotten as I quickly reset to restart the machine. I get so irritated when that happens..."stupid treadmill" - when I really should be saying to myself - "run further back on the belt, and this would not happen..."
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 miles on the treadmill at lunchtime.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM - just about 6.25 miles with Finn in the neighborhood before work.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| PM - late lunch - treadmill tempo at marathon pace. 4 mile warm up then 4 miles at MP or better. Good effort.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - just about 5 miles in the late afternoon with Finn on the Milton Trail. Very warm outside.
| | Add Comment |
| | 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 at daybreak. Peaceful morning with mist rising in fields between the hills and the trees. Lots of deer out today.
Heading out on vacation for a week with my bride - to celebrate our 29th anniversary. Taking a Scandinavian cruise mainly to Norway out of Amsterdam.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running - travel day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - 7 miles on the treadmill aboard a cruise ship traveling to Norway. Seas are a bit rough - but not bad. Had to grab the side of the machine a couple of times before losing balance with occasional movement.
PM - 3.25 miles on the treadmill in the evening as Tracy was getting a spa treatment massage. Tried running on the top deck jogging track but it was really short -140 meters - and the wind was kicking and it was cold - so I went back inside.
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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 around the village of Eidfjord Norway - fun exploring the area where we are in port for the day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| AM - ship was not quite into port of Skjolden a tiny village at the end of Norway’s longest fjord. No obvious place to really run outside anyway. Ran at HR tempo 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 |
| PM - our cruise ship made port in Molde, Norway on a cold cloudy overcast day. I awoke a little late and Tracy and I decided to walk around the town of about 18,000; but strangely no one was out and the shops and restaurants were all closed. Turns out to have been a national holiday in Norway - Ascension Day. We made our way back to the ship and after lunch Tracy got a massage treatment whilst I ventured back off the ship to run up a somewhat steep hill /trail to a panoramic view of the area which is said to have 222 snow covered peaks. I did not begin to count them. Pretty view though and a solid effort of about 6 miles in total. I made my way down the trail which was rather steep and at times slippery as I got caught in a rain shower.
It is pretty far north here. In fact sun does not set officially until after 11:30 PM and then actually stays light for the most part until the official sunrise around 3:30 AM.
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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 |
| PM - in Bergen Norway on our last port before heading back to Amsterdam. Bergen is the second largest city in Norway at nearly 220,000 in population. It is a pretty seaport town with a very clean picturesque cityscape against 7 hills. Evidently it rains here quite a bit- like over 280 days of rain per year. But we were fortunate because although it was quite cloudy and looked like it would rain - we escaped with no precipitation. Quite cold though for my taste at barely 50 degrees and windy. We wandered around the shops in town and took the funicular rail to the top of a hill and viewed the city and countryside below. I ended up just doing a few miles on the treadmill late in the day since - too lazy to figure out a run outdoors.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 206.25 | 11.50 | 12.50 | 0.00 | 230.25 |
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