| 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 | 186.00 | 31.00 | 5.50 | 0.00 | 222.50 |
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Saucony Guide 6 2014 - 2 Miles: 78.50 | Saucony Fastwitch 6 (Red) Miles: 18.50 | Saucony Guide 7 (Blue/Slime) Miles: 125.50 |
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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 in 43:12 |
Saucony Guide 6 2014 - 2 Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on the treadmill this morning at 5:30 before the kids woke up. 1:59:20 total time with the last 5 miles at marathon pace (6:58). The run felt great today and it feels nice to get close to a 50 mile week again. |
Saucony Guide 6 2014 - 2 Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 5.50 | 0.00 | 7.50 |
| It's snowing today. 7.5 miles on the TM in 53:10, including 5.5 tempo miles.
1 mile w/u
3.1 miles @ 6:40 pace
2.4 miles @ 6:35 pace
1 mile c/d
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Saucony Fastwitch 6 (Red) Miles: 7.50 |
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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 in 56:15 |
Saucony Guide 6 2014 - 2 Miles: 7.00 |
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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 |
| 5.5 recovery miles in 49:00
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Saucony Guide 6 2014 - 2 Miles: 5.50 |
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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 in 55:45
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Saucony Guide 6 2014 - 2 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles at home on the treadmill at 5:15am in 2:28:16. I started at 6.6 mph moving up .1 every 10 minutes finishing at 8mph. I also included 2 minute hill climbs (5% incline) every 20 minutes. The run felt good at the right level of effort. |
Saucony Guide 6 2014 - 2 Miles: 18.00 |
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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 in 55:10
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Saucony Guide 6 2014 - 2 Miles: 7.00 |
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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 |
| 4:30am - 14 miles on the TM in 1:57. I kept it at 1% incline the whole run. The pace started at 9:22 and ended at 7:30 for the last 1.5 miles. |
Saucony Guide 6 2014 - 2 Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 58:20
1.5 mile w/u
6 miles at MP (6:58)
.5 mile c/d
new shoes felt nice
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Saucony Guide 7 (Blue/Slime) Miles: 8.00 |
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| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery miles in 54:50 |
Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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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 |
| 5am - 10 miles in 1:25:00. My legs felt tired this morning and with an 8 mile race on Sunday, I took it pretty easy today. |
Saucony Guide 7 (Blue/Slime) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| The 8 mile race I was planning to run this morning was cancelled due to icy conditions. I tried to simulate race pace on my treadmill as my workout today. 2 mile w/u 4 miles @ 6:58 pace 4 miles @ 6:53 pace 1 mile cool down I struggled through the last MP mile but am happy to get through the workout. |
Saucony Fastwitch 6 (Red) Miles: 11.00 |
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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 recovery miles in 53:42 |
Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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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 |
| Yesterday was an unplanned day off so I put in an extra few miles this morning. 5am - 10 easy miles in 1:28:15. With a 20 miler planned for Saturday, I'm keeping the pace slow this week. I will try to make a yoga class at the gym today at noon. It's been a long time so will probably be ugly. |
Saucony Guide 7 (Blue/Slime) Miles: 10.00 |
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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 in 45 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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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, 8:50 avg pace |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| 20 miles at home on the treadmill, it was icy out this morning. Total time was 2:41. 1% incline except for 2 min climbs (5%) every 20 minutes at 20, 40, 60, 80, 100, and 120 minutes. The first 10 miles were easy in 1:26. The next 6 progressed from 8:20 to 7:20 pace. The last 4 around marathon pace (7:10, 7:00, 6:53, 6:53) Overall, the workout went great. It helped accidentally sleeping in for an extra hour and getting the extra rest. |
Saucony Guide 7 (Blue/Slime) Miles: 20.00 |
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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 in 49 minutes. Had planned to run 8, but had to cut it short due to severe intestinal distress. |
Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles in 1:42:22 |
Saucony Guide 7 (Blue/Slime) Miles: 12.50 |
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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 in 45 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 4:30am - 11.5 miles in 1:35:40. |
Saucony Guide 7 (Blue/Slime) Miles: 11.50 |
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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 in 44 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 8.00 | 0.00 | 0.00 | 15.50 |
| 5:30am - 15.5 miles in 1:59:30 including 8 miles at marathon pace. 7 miles in 1 hour 4 miles at 6:53 pace 4 miles at 6:49 pace .5 mile cool down at 9:22 pace The MP miles felt comfortable. Great workout overall. |
Saucony Guide 7 (Blue/Slime) Miles: 15.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 186.00 | 31.00 | 5.50 | 0.00 | 222.50 |
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Saucony Guide 6 2014 - 2 Miles: 78.50 | Saucony Fastwitch 6 (Red) Miles: 18.50 | Saucony Guide 7 (Blue/Slime) Miles: 125.50 |
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