| 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 | 99.50 | 15.00 | 13.50 | 0.50 | 128.50 |
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Saucony Ride 7 (green) Miles: 46.00 | Saucony Guide 8 (Blue/Purple) Miles: 27.50 | Saucony Cortina 4 Miles: 15.00 | Saucony Ride 7 Miles: 24.00 | Saucony Guide 8 (green) Miles: 6.00 |
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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 |
| 11 miles with Lauren along the NCR trail near my parents house. 9:45 avg pace. |
Saucony Ride 7 (green) Miles: 11.00 |
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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 miles, 8:03 avg pace |
Saucony Guide 8 (Blue/Purple) Miles: 5.50 |
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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 |
| 6 miles in 45 minutes. 1.5 mile w/u 4 miles @ 6:58 pace .5 mile c/d |
Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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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 52:30 |
Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles in 50:45 1.5 mile w/u 2.5 miles @ 6:49 pace 1.5 miles @ 6:44 pace 1 mile @ 6:40 pace .5 mile c/d |
Saucony Cortina 4 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 30:30 |
Saucony Guide 8 (Blue/Purple) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:37:00 |
Saucony Ride 7 (green) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1 hr
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Saucony Ride 7 (green) Miles: 8.00 |
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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 |
| 16.9 miles in 45 minutes on a spin bike |
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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 |
| 10 miles, 8:31 avg pace |
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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 |
Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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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 |
| 16.6 miles on the spin bike in 45 minutes |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| 13 miles in 1:40:00 with 8 MP miles. 4 mile warm up 8 MP miles (7:08 pace) 1 mile cool down The run went really well today. Only negative was the maple bacon flavored GU, yuck! |
Saucony Ride 7 Miles: 13.00 |
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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 |
| 11 miles in 1:29:40 (8:09 avg pace) |
Saucony Ride 7 Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.50 | 0.50 | 8.00 |
| 8 miles in 58 minutes
2 mile w/u
4 miles @ 6:44 pace
.5 miles @ 6:40 pace, .5 miles @ 6:20 avg pace
1 mile c/d
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Saucony Cortina 4 Miles: 8.00 |
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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 |
| 17.6 miles on the spin bike in 45 minutes
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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 |
| 5:45am - 6 miles in 49:40
noon - 10.5 miles on the spin bike in 30 minutes
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Saucony Guide 8 (green) Miles: 6.00 |
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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 |
| 15 miles in 2 hours |
Saucony Ride 7 (green) Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 99.50 | 15.00 | 13.50 | 0.50 | 128.50 |
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Saucony Ride 7 (green) Miles: 46.00 | Saucony Guide 8 (Blue/Purple) Miles: 27.50 | Saucony Cortina 4 Miles: 15.00 | Saucony Ride 7 Miles: 24.00 | Saucony Guide 8 (green) Miles: 6.00 |
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