| Member Since: Jan 29, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: List of PRs:
- 5k -18:24- 3/23/19
- 10k - 37:12 - 3/31/18
- 10 miler - 1:02:34 - 5/5/19
- Half Marathon - 1:22:43 - 3/25/18
- Marathon - 2:59:17 - 5/21/17
Short-Term Running Goals: 2020 Goals
- Sub 2:50 Marathon at the Boston Marathon
Long-Term Running Goals: - Qualify for the Boston Marathon before age 35 - done - 11/18/12 Philadelphia Marathon, 10/13/13 Chicago Marathon
- Run in the Boston (4/20/15), Chicago (10/13/13), and New York City (11/3/19)Marathons
- Sub 17 min 5k
- Sub 36 min 10k
- Sub 1 hr Broad Street Run 10 miler
- Sub 1:20 half marathon
- Sub 2:45 marathon
- Place top 3 overall in a race - done Teal Wings of Hope 5k 8/31/13 - 1st place overall
- Win my age group in another race - done - washington crossing 15k - 8/18/12
Personal: I live in Philadelphia with my son (Russell - 7), and daughter (Jane - 5). I work in finance/accounting for an insurance company.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 76.25 | 7.50 | 4.00 | 4.25 | 92.00 |
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Saucony Guide 5 (orange/white) Miles: 41.00 | Saucony Guide 5 (orange/yellow) Miles: 39.00 | Saucony Fastwitch 5 Miles: 12.00 |
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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 |
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Today was my first run in over a week. Unfortunately, my family has not had a great start to 2013. My basement flooded early last week, then my 6 month old son was hospitalized with a respiratory virus on Friday. Thank God that he was released today and he should be fine. It was very tough seeing him sick like that and not being able to do much to help him.
I ran at home on my new treadmill for the first time. The treadmill is really nice, but I need to get used to running on it at home. It is in a bedroom on the second level of our house and it got very hot in the room, even with two windows open a few feet from the treadmill. I will bring a fan into the room next time and will close the heat vents.
4 miles @ 8:30 avg pace with one mile @ 7:30 pace. This run felt way too hard. Not sure if it was all the stress this week, the haitus from running, or the heat of the room. Probably a combination of the three. Hoping to get back into a normal routine this week. |
Saucony Guide 5 (orange/white) Miles: 4.00 |
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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 |
| 4 miles on the TM at home (2.0 incline). Avg pace was 8:30. |
Saucony Guide 5 (orange/white) Miles: 4.00 |
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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 |
| 4 miles on the TM at home (2.0 incline). Avg pace was 8:22. |
Saucony Guide 5 (orange/yellow) Miles: 4.00 |
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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 |
| 8 miles on the TM at home (2.0 incline). Avg pace was 8:30. |
Saucony Guide 5 (orange/yellow) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.75 | 1.00 | 0.00 | 0.25 | 5.00 |
| 5 miles on the TM during my lunch break (1.0 incline). Total time was 38:50 including 1 mile at MP (6:58 pace) and .25 miles @ 5:42 pace |
Saucony Guide 5 (orange/white) Miles: 5.00 |
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the TM (1.0 incline). Avg pace was 8:30. |
Saucony Guide 5 (orange/yellow) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.25 | 0.00 | 0.00 | 0.75 | 4.00 |
| 4 miles on the TM at home (1.0 incline). avg pace was 7:50 |
Saucony Guide 5 (orange/white) Miles: 4.00 |
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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 |
| 7 miles on the TM at home (1.0 incline). avg pace was 8:30. |
Saucony Guide 5 (orange/yellow) Miles: 7.00 |
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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 |
| 7 miles on the TM at home (1.0 incline). avg pace was 8:25 |
Saucony Guide 5 (orange/white) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Tempo run on the TM during my lunch break (1.0 incline).
1 mile warm up @ 8:30 pace, 1 mile @ 6:40 pace, 3 miles @ 6:35 pace, 1 mile cool down @ 8:40 pace.
This was tough today as expected since I am out of racing shape at this point. I decided to do the tempo run today to make my workout feel like it had a purpose. The lack of structure in my training the last few weeks has caused me to get a little lazy. I plan to sign up for some of my planned races this week to force me into a structured training plan. |
Saucony Fastwitch 5 Miles: 6.00 |
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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 |
| 5 miles on the TM during my lunch break (1.0 incline). 8:30 avg pace. |
Saucony Guide 5 (orange/white) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 3.50 | 0.00 | 0.50 | 6.00 |
| 6 miles on the TM during my lunch break (1.0 incline). 43:00 total time including 3.5 miles at MP (6:58) followed by .5 miles at 5:27 pace |
Saucony Guide 5 (orange/yellow) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 mile on the TM (1.0 incline). avg pace was 7:35 including 3 miles @ 7:03 pace. |
Saucony Guide 5 (orange/white) Miles: 7.00 |
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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 |
| 6 miles on the TM (1.0 incline). avg pace was 8:00 |
Saucony Guide 5 (orange/yellow) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.25 | 0.00 | 0.00 | 2.75 | 6.00 |
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6 total miles on the TM during my lunch break (1.0 incline). Total avg pace was 7:15 including VO2 max intervals:
1 mile @ 6:15 pace, .5 miles @ 8:00 pace;
1 mile @ 6:15 pace, .5 miles @ 8:00 pace;
.75 miles @ 6:15 pace, .5 miles @ 8:00 pace
I was a bit annoyed that I didn't finish the final .25 of the 3rd interval. I was having stomach issues near the end and I quit on it. I will nail it next time. |
Saucony Fastwitch 5 Miles: 6.00 |
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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 |
| 5 recovery miles on the TM (1.0 incline). avg pace was 8:46. |
Saucony Guide 5 (orange/white) Miles: 5.00 |
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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 |
| 4 miles on the TM during my lunch break. Avg pace was 8:00. things are busier than expected today so I could only get in 4 miles during lunch. i will try to squeeze in a few more this eveving once my son is in bed. |
Saucony Guide 5 (orange/yellow) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 76.25 | 7.50 | 4.00 | 4.25 | 92.00 |
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Saucony Guide 5 (orange/white) Miles: 41.00 | Saucony Guide 5 (orange/yellow) Miles: 39.00 | Saucony Fastwitch 5 Miles: 12.00 |
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