| 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 | 22.00 | 12.50 | 0.50 | 221.00 |
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Launch 6 (burgundy) Miles: 102.25 | Launch 6 (blue/gold) Miles: 99.75 | Saucony Breakthru 3 (red) Miles: 9.00 | Saucony Fastwitch 6 (Red) 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 miles, 8:30 avg pace |
Launch 6 (burgundy) Miles: 5.00 |
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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 |
| 10 miles, 7:42 avg pace |
Launch 6 (blue/gold) Miles: 10.00 |
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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 @ 8:34 |
Launch 6 (burgundy) Miles: 5.50 |
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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, 7:26 avg pace |
Launch 6 (blue/gold) Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 0.00 | 6.25 | 0.00 | 9.00 |
| 9 miles in 1:00:17 with 6.25 LT miles
2 mile w/u
6.25 @ 6:15
.75 c/d
The effort felt right where it should be for the LT pace
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Saucony Breakthru 3 (red) Miles: 9.00 |
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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 |
| 7 @ 8:13 7 @ 7:41 |
Launch 6 (burgundy) Miles: 14.00 |
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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 @ 8:34
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Launch 6 (blue/gold) Miles: 5.00 |
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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 |
| 3@8:13 3@7:53 3@7:41 2@7:30 |
Launch 6 (burgundy) Miles: 11.00 |
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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, 8:07 avg pace
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Launch 6 (blue/gold) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 6.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in 2:11:54 3@8:13 3@7:41 6 x (6:31,7:30) |
Launch 6 (burgundy) Miles: 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.75 | 0.00 | 6.25 | 0.00 | 10.00 |
| 10 miles in 1:07:43 3 w/u with strides 6.25 @ 6:11/mile .75 c/d I felt really good today despite getting terrible sleep last night |
Saucony Fastwitch 6 (Red) Miles: 10.00 |
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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 |
| 14 miles, 7:49 avg pace
First 7 around 8:10 pace and final 7 around 7:30 pace
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Launch 6 (blue/gold) Miles: 14.00 |
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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, 8:40 avg pace |
Launch 6 (burgundy) Miles: 5.50 |
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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, 7:26 avg pace |
Launch 6 (blue/gold) Miles: 12.00 |
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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 |
| Unscheduled day off :( |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| 18 miles, 7:04 avg pace with miles 8-17 at marathon pace. It was cold and snowing today. Marathon pace mile splits were: 6:31,6:30,6:30,6:31,6:23,6:25,6:35,6:36, 6:37,6:28 |
Launch 6 (burgundy) Miles: 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 miles, 7:47 avg pace including 10x100 sttides |
Launch 6 (burgundy) 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
3 @ 8:00, 3 @ 7:41, 3 @ 7:30, 3 @ 7:19
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Launch 6 (blue/gold) Miles: 12.00 |
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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, 8:00 avg pace
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Launch 6 (burgundy) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 6:44 avg pace
3 mile w/u
6 miles a little faster than MP (6:25,6:27,6:14,6:29,6:22,6:22)
1 mile c/d
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Launch 6 (blue/gold) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Took a few days off as a precaution due to some right knee soreness, but it felt ok during and after the run today. 9.25 miles, 7:37 avg pace.
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Launch 6 (blue/gold) Miles: 9.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 12.25 miles with some long hills, 7:24 avg pace
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Launch 6 (burgundy) Miles: 12.25 |
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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 easy miles with 10x100 strides
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Launch 6 (blue/gold) Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 186.00 | 22.00 | 12.50 | 0.50 | 221.00 |
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Launch 6 (burgundy) Miles: 102.25 | Launch 6 (blue/gold) Miles: 99.75 | Saucony Breakthru 3 (red) Miles: 9.00 | Saucony Fastwitch 6 (Red) Miles: 10.00 |
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