| 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: | 14.75 |
Month: | 118.75 |
Year: | 511.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 247.90 | 4.50 | 20.50 | 5.50 | 278.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.50 | 0.00 | 8.00 |
| AM - 3 miles easy with Finn before work.
PM - lunchtime treadmill workout - 6 x 400 @ 82 secs with a 400 rest. Warm up and cool down. Good workout
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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 with Finn
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM - 4.25 miles with Finn.
PM - longish run of 12 miles on the Greenway - good shade. Started slowly but felt very good and finished fast - watch battery died before I finished.
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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 - just under 7 miles with Finn on a steamy late afternoon.
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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 |
| PM - 3.5 miles at lunchtime on the treadmill. Had limited time, and was feeling a little fatigued - so a shorter run was in order.
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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 - 5k with Finn before work.
PM - late lunchtime - treadmill workout - 4 x 1 mile at HM pace with a 200 rest. Warm up and cool down. Good effort.
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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 easy effort outside in the Atlanta heat at lunchtime.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 4.50 | 0.00 | 0.00 | 11.75 |
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AM - 4.25 miles with Finn early before work this morning.
PM - 7 miles. Treadmill tempo at roughly MP or the equivalent HR effort. Little tired today but good enough workout.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| PM - 5.25 miles on the Alpharetta Greenway late afternoon- shaded but very warm out in the 90’s. Recovery effort.
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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 |
| PM - ran with Riley on the Alpharetta Greenway after 5 pm to attempt to escape the high temps and to find some shade. The dew point was over 75 and very uncomfortable. Riley got in a little over 8 miles and I did a couple more after she turned around. Not really very enjoyable running conditions.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| PM - hilly route with nearly 1000 ft of vert. on a very warm and humid afternoon. Grinder of a run - with more effort than I had expected. Also, I thought the route would give me about 13 miles but was actually pleased that it was only 11.25 as I really did not feel like running much further.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM - 4.1 miles easy morning shakeout with Finn. Legs a bit fatigued, but not terribly, from the weekend's runs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 4.00 | 10.80 |
| AM - 3.3 miles with Finn before work. Very warm even before sunrise. Legs still a bit fatigued in the quads.
PM - lunchtime treadmill workout - 8 x 800 @ 3 mins with a 400 rest. Warm up and short cool down. Tough but solid.
| | Comments(2) |
| | 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 Finn this morning - first part very slow. Had some rain overnight, so it was not quite as warm as yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| AM - short easy 2 miles with Finn and Dan very early, with little time before heading to an offsite presentation for work. Good to see Dan who is recovering from an injury. First day back running for him.
PM - following the offsite, I went to the gym and did 4 miles of tempo at HM pace on the treadmill, 1.5 miles warm up and 1 mile cool down. Solid, but I feel a little more fatigued this week.
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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 at lunchtime.
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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 |
| PM - 9 miles easy on the treadmill- too hot outside
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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 - got out early for a long run before the day heated up - 14 miles. I think I was asleep for the first 5-6 miles pace-wise - good move though in terms of staying cooler.
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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 easy miles at lunchtime.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| PM- treadmill workout at lunchtime - 5 x mile at HM pace with a 400 rest. 2 mile warmup and 2 mile cool down. Good effort.
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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 - 4.5 miles with Finn and with neighbor Dan. Legs were tired from yesterday's workout, as expected.
PM - another 5.5 miles at lunchtime - started easy and slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.50 | 10.50 |
| AM - 4.5 miles with Finn and neighbor Dan again this morning. Dan is driving his eldest back to school this morning at UVA for the start of her second year. I kinda miss those days a bit now that my children are well past that age.
PM - 6 miles - Fartlek workout on a soccer field near my office 6 x 2 mins at 5k to 10k pace with a 1 min rest. Tough but good workout
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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 - 6.5 miles with Finn this morning before work.
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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 miles early with Finn.
PM - 6 miles just before dinner. Did lots of yard work today. Felt really fatigued on this run.
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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 in St Pete. Had to be here for business in the morning tomorrow and did not run at home this morning. Regretably it was in the upper 60’s midday in Atlanta for the first time in forever but I ended running in St Pete where it was 94. Bleah
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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 Richie in St Pete. Just a shake out run - good to see him and catch up a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 3 miles with Finn in the rain this morning before sunrise.
PM - 10 miles on the treadmill after work
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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 |
| AM - 4.75 miles with Finn and Dan before sunrise.
PM - 6.25 miles at lunchtime
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| PM - treadmill tempo - 2 mile warm up and 1 mile cool down - 6 miles at MP - which on this treadmill was 6:44 pace. Generally I try to hit my target HR and whereever the pace ends up on the treadmill - I get the intended effect of the workout.
This was a bit tougher than I expected - I had to concentrate pretty hard - and the last mile or so was a bit above threshold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| AM - just under 4.75 miles with Finn and with Dan before sunrise. Dan is leaving for vacation to Greece later today.
PM - 5 miles after work with Finn on the Milton Trail.
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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. Good decision to stay inside with really warm temps - today. I felt really relaxed and watched football and listen to a new book on running. “Running to the Edge” by Matt Futterman.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 247.90 | 4.50 | 20.50 | 5.50 | 278.40 |
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