| 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 | | 243.00 | 31.00 | 11.25 | 0.75 | 286.00 |
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| Saucony Ride 9 (Red/ Silver - 2) Miles: 102.50 | Saucony Ride 9 (Red/ Silver - 3) Miles: 85.50 | Brooks Launch 4 - Lobster Miles: 40.00 | Saucony Cortina 4 Miles: 12.00 | Saucony Cortana 4 (blue/silver) Miles: 12.00 | Nike Pegasus 34 (black) Miles: 16.00 | Saucony Breakthru 3 (red) Miles: 8.00 |
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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 1:26:00
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| Saucony Ride 9 (Red/ Silver - 2) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:34:42 |
| Saucony Ride 9 (Red/ Silver - 3) Miles: 12.00 |
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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 minutes |
| Brooks Launch 4 - Lobster Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| 13 miles in 1:35:10 2.5 mile w/u 2 miles (6:44,7:47) 2 x 4 miles (6:44,6:44,6:44,7:47) .5 mile c/d |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 13.00 |
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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 in 71 minutes |
| Brooks Launch 4 - Lobster Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| 18 miles on the treadmill in 2:19:30 1 mile w/u 4 miles @ 8:00 pace, 1% incline 4 miles @ 7:47 pace, 1% incline 4 miles @ 7:30 pace, 1% incline 4 miles @ 7:13 pace, 4 x .5 @ 1%, .5 @ 4% 1 mile c/d |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:34:22 |
| Saucony Ride 9 (Red/ Silver - 3) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 6.25 | 0.00 | 12.00 |
| 12 miles in 1:27:15 including 10k simulation. 4 mile w/u with strides 4 miles @ 6:27 pace 2.25 miles @ 6:22 pace 1.75 mile c/d I am running a 10k on Feb 4th where i want to run under 39 minutes and feel like i am on track to do so. |
| Saucony Cortina 4 Miles: 12.00 |
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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, 8:50 pace |
| Brooks Launch 4 - Lobster Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:35:00 1 mile w/u 5 miles @ 7:53 pace 5.5 miles @ 7:47 pace .5 mile c/d |
| Saucony Ride 9 (Red/ Silver - 3) Miles: 12.00 |
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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 @ 8:50 pace |
| Brooks Launch 4 - Lobster Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 12.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in 2:09:50 5 miles in 40 minutes 6 miles @ 6:49 pace 3 miles @ 6:44 pace 3 miles @ 6:40 pace 1 mile c/d |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Recovery week 8 miles in 64 minutes. |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.75 | 10.00 |
| 10 miles in 1:18:06 including 7 strides @ 5:46 pace and one quarter mile @ 5:27 pace |
| Brooks Launch 4 - Lobster Miles: 10.00 |
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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 53 minutes |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 6.00 |
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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 |
| 9 miles in 71 minutes |
| Saucony Ride 9 (Red/ Silver - 3) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 miles in 2:05 Took it easy today then picked up the pace for miles 10-13.5 to about 7:30 pace then fell hard tripping on some trolley tracks in west philly. Was able to lightly jog home after walking for a bit after the fall. |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 niles in 1:05:25 |
| Saucony Ride 9 (Red/ Silver - 3) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| 12 miles in 1:27:48 4 mile w/u with strides 3 miles @ 6:22 pace 2 miles @ 6:18 pace 3 mile c/d I was hoping to run an additional mile at 6:18, but just didn't have it today. I dont think my fitness is quite there yet to jump in pace since my last tempo run. This is the first time during this 8+ weeks of marathon training that any doubt has crept in. I will plan to scale back my goal pace a few seconds per mile for the 10k next weekend. |
| Saucony Cortana 4 (blue/silver) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:34:00 |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 12.00 |
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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 in 71 minutes |
| Nike Pegasus 34 (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:33:45 5 sets of strides in the final mile |
| Saucony Ride 9 (Red/ Silver - 3) Miles: 12.00 |
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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, 8:45 avg pace |
| Nike Pegasus 34 (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 8.00 | 0.00 | 0.00 | 21.00 |
| 21 miles in 2:39:52 with about 1000 feet of elevation gains. It was a very good run today and a confidence booster after falling a bit short on my tempo run earlier this week. 10k next Sunday in Phoenix, AZ. |
| Saucony Ride 9 (Red/ Silver - 3) Miles: 21.00 |
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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 in 68 minutes |
| Saucony Breakthru 3 (red) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:34:20 |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 12.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 243.00 | 31.00 | 11.25 | 0.75 | 286.00 |
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| Saucony Ride 9 (Red/ Silver - 2) Miles: 102.50 | Saucony Ride 9 (Red/ Silver - 3) Miles: 85.50 | Brooks Launch 4 - Lobster Miles: 40.00 | Saucony Cortina 4 Miles: 12.00 | Saucony Cortana 4 (blue/silver) Miles: 12.00 | Nike Pegasus 34 (black) Miles: 16.00 | Saucony Breakthru 3 (red) Miles: 8.00 |
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