| 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 | | 103.40 | 11.00 | 5.60 | 0.00 | 120.00 |
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| Saucony Kinvara Miles: 8.00 | Brooks Glycerin Miles: 87.00 | Saucony Guide 4 Miles: 4.00 |
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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 |
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Recovery day
5.5 miles @ 9:15 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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Tempo Run:
2 mile warm up @ 8:45, 5 miles @ 6:40, 1 mile cool down @ 9:15 (treadmill)
The tempo miles got tough near the end, but probably could have pushed one more mile at that pace. I wore my Kinvara's for the first time in over a month. I could feel the differnce wearing a lighter shoe. |
| Saucony Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Recovery day
6.5 miles @ 9:08 (treadmill)
Long run tomorrow | |
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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 |
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15 miles in 1:57:29 per my Garmin (7:50 avg. pace)
I learned something out there today. Sport beans are very hard to chew when its only 40 degrees outside. I will stick with the gels while its still cold out.
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| Brooks Glycerin Miles: 15.00 |
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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 |
| Rest Day | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.60 | 0.00 | 9.00 |
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Week 4 of marathon training - 14 weeks until race week
9 miles including 10x100 strides
8:00/mile pace with 5:30/mile pace for the striders | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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13.1 @ 7:58 pace (treadmill)
Had a hard time getting my mind into the run today. I guess that should be expected to some extent when you decide to do a longer run on the treadmill. Plus, my ipod died half way through. |
| Brooks Glycerin Miles: 13.10 |
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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 |
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Recovery day
5 miles @ 8:56 pace (treadmill) |
| Brooks Glycerin 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 |
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I decided during my warm up this morning to do a tempo run.
3.5 miles @ 8:00 pace warm up, 6 miles @ 7:00 pace, .5 miles @ 8:30 cool down.
The tempo pace felt easier today than in weeks past. I was planing to go 7 miles at that pace, but my stomach was not cooperating after about 4 miles. Probably due to the unhealthy meal I had last night. I need to figure out what foods my body can handle prior to my harder runs. |
| Brooks Glycerin 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 |
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Recovery Day
6 miles @ 9:00 pace (treadmill)
Long run of 18 miles tomorrow. The weather forecast is for a wintry mix and temperatures in the 30s. I will try to go outside, but will do it on the treadmill if need be (eugh). |
| Brooks Glycerin Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 5.00 | 0.00 | 0.00 | 17.90 |
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17.9 mile long run today on the treadmill:
3 miles @ 8:34 warm up; 3 miles @ 8:13; 3 miles @ 8:00; 3 miles @ 7:30; 3 miles @ 7:03; 2 miles @ 6:58; and .9 miles @ 10:00 cooldown
The run felt good today until the last few miles when my right ankle flared up. I took the cooldown very slow and will need to be cautious in the next few days. I think the increased mileage recently has caught up with me. |
| Brooks Glycerin Miles: 17.90 |
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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 |
| Off Day | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles @ 9:08 pace
Short and slow today. I decided to take it easy on my ankle today. I had very slight pain afterwards. I am going to avoid fast runs until this weekend and see if my ankle gets better. |
| Brooks Glycerin Miles: 4.00 |
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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 |
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I decided to take today off as my ankle is still bothering me. When I first started running a few years ago, I was diagnosed with posterior tibial tendonitis and the pain I have been feeling is pretty similar from what I remember. I will continue to ice and take anti-inflamatory meds.
I will try to go on a short run tomorrow at an easy pace and see if things get worse. | |
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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 |
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6 miles @ 8:08 |
| Brooks Glycerin 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 |
| Took today off to rest my ankle. Will give it a go tomorrow. | |
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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 (treadmill) |
| Brooks Glycerin 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 |
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5 miles @ 8:20/mile pace (treadmill)
It felt great running again after taking 9 days off to rest my ankle. I plan to take it fairly easy this week. The DC Half is less than 3 weeks away. I want to run well but the ultimate goal is the marathon in May so I want to be smart to avoid another injury. |
| Brooks Glycerin Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles @ 8:09 pace (treadmill)
I picked up a new pair of shoes on super sale and gave them a test run today. I went back to a little more support with these and they felt pretty good. |
| Saucony Guide 4 Miles: 4.00 |
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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 |
| 30 minutes of cardio on the elliptical. Kept my HR in a range similar to an easy run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 103.40 | 11.00 | 5.60 | 0.00 | 120.00 |
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| Saucony Kinvara Miles: 8.00 | Brooks Glycerin Miles: 87.00 | Saucony Guide 4 Miles: 4.00 |
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