| 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 | 96.25 | 22.00 | 7.00 | 1.00 | 126.25 |
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Brooks Launch 4 - Lobster Miles: 8.00 | Saucony Ride 10 (blue/grey) Miles: 55.50 | Brooks Launch 5 - Blue/neon Miles: 33.75 | Saucony Breakthru 3 (red) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 1.00 | 1.00 | 1.00 | 8.00 |
| Took about 10 days off to recover from minor surgery. 8 miles in 58:15 4.5 mile w/u 1 mile @ 6:40 1 mile @ 6:18 1 mile @ 5:49 .5 mile c/d |
Brooks Launch 4 - Lobster Miles: 8.00 |
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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 |
Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 57 minutes 2.5 mile w/u 5 miles @ 6:40 pace .5 mile c/d |
Brooks Launch 5 - Blue/neon Miles: 8.00 |
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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 62 minutes |
Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 6.00 | 0.00 | 0.00 | 17.50 |
| Sunday snowy long run in Tyler State Park 9.5 miles, 7:50 avg pace 6 miles, 6:55 avg pace 2 miles, 8:25 avg pace Energy levels were low this morning and felt sluggish throughout the run. |
Brooks Launch 5 - Blue/neon Miles: 17.50 |
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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, 7:45 avg pace |
Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| 9 miles in 62 minutes 2.5 mile w/u with strides 6 miles @ 6:18 pace .5 mile c/d |
Saucony Breakthru 3 (red) Miles: 9.00 |
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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, 7:38 avg pace |
Saucony Ride 10 (blue/grey) Miles: 9.00 |
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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 |
| 7 miles, 8:15 avg pace
2 miles, 10:00 avg pace
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Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
| 20 miles today 8.4 miles with my wife and her running group, 9:40 avg pace 11.6 miles, 7:29 avg pace including 6 MP miles (7:06,6:53,6:57,6:46,6:44,6:45) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles, 7:58 avg pace
-10 degree windchill this morning, fun
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Brooks Launch 5 - Blue/neon Miles: 8.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| had to take a few days off due to a foot issue. tested it out a little bit today and felt ok.
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Saucony Ride 10 (blue/grey) Miles: 2.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 71 minutes. Foot flared up post run so am shutting it down for a few days.
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Saucony Ride 10 (blue/grey) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 96.25 | 22.00 | 7.00 | 1.00 | 126.25 |
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Brooks Launch 4 - Lobster Miles: 8.00 | Saucony Ride 10 (blue/grey) Miles: 55.50 | Brooks Launch 5 - Blue/neon Miles: 33.75 | Saucony Breakthru 3 (red) Miles: 9.00 |
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