| 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 | | 94.59 | 2.00 | 11.00 | 11.58 | 119.17 |
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| Saucony Guide 5 (orange/yellow) Miles: 47.00 | Saucony Guide 5 (orange/white) Miles: 45.00 | Saucony Fastwitch 5 Miles: 27.17 |
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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 |
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8 miles on the TM (1.0 incline) during my lunch break. Total time was 56:00:
1 mile warm up @ 8:15 pace;
6 tempo miles @ 6:35 pace;
1 mile cool down @ 8:15 pace
This was the best workout I have had post Philly Marathon. My fitness is coming back, at least for middle distances. |
| Saucony Guide 5 (orange/yellow) Miles: 8.00 |
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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 on the TM at home (1.0 incline). avg pace was 8:10 |
| Saucony Guide 5 (orange/white) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 2.25 | 6.00 |
| 6 miles on the TM (1.0 incline) including 2.25 VO2 max miles. 1.5 warm up miles with strides 4 interval sets: .5 mile @ 6:00/mile pace with .25 mile recovery @ 8:00/ mile pace 1 interval set: .25 mile @ 6:00/mile pace with .25 mile recovery @ 8:00/mile pace 1 mile cool down This was another frustrating speedwork session. i was expecting to get through the planned 6x800 sets today, but my fitness at that pace just isnt there yet. it's surprising to me given the solid tempo workout from last friday. |
| Saucony Fastwitch 5 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 |
| I skipped my scheduled recovery run today to take a yoga class during my lunch break. my legs have felt tight lately and it helped with flexibility. i will try the recovery runs on wed morning and continue to take this class at lunch going forward. | |
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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 easy miles o the TM (1.0 incline). avgpace was 7:50 |
| Saucony Guide 5 (orange/white) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
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8 miles on the TM (1.0 incline) in 55:45, including 6 progressive tempo miles.
1 mile warm up
4 miles @ 6:35 pace
1 mile @ 6:31 pace
1 mile @ 6:27 pace
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| Saucony Guide 5 (orange/yellow) Miles: 8.00 |
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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 recovery miles outside. avg pace was 10:12. I ran with my wife today as she is training for her first half marathon since giving birth. It was fun to run together again, but the weather was tough. Wind chill was probably in the teens with the gusts. |
| Saucony Guide 5 (orange/yellow) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.00 | 6.50 |
| 6.5 miles on the TM during my lunch break (1.0 incline) including 3 miles of interval speedwork. 1.5 mile warm up including strides 3x1 mile (6:15 pace) with .5 mile recovery (8:00 pace) .5 mile cooldown I felt good about this one today given my struggles the last two weeks with speedwork. plus, i took a total body conditioning class yesterday by mistake (thought it was just core, but it included a lot of leg exercises. my legs are definately feeling it this evening. |
| Saucony Fastwitch 5 Miles: 6.50 |
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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 |
| Noon - yoga class Evening - 5 recovery miles on the TM at home (1.0 incline). avg pace was 9:23 |
| Saucony Guide 5 (orange/white) 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 | 3.00 | 7.00 |
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I was out for the count for almost a week with a bad cold. Today was my first run since last Wednesday. Suprisingly, it went very well considering I jumped right back into a speedwork session.
2 mile warm up with strides
6 x .5 mile (6:00/mile pace) with .25 mile (8:06/mile pace) recoveries
.5 mile cool down
I had struggled with this workout the last two times I attempted. I am still not completely over the cold, but I guess the time off helped a bit.
It has been a good start to the week. Yesterday, I found out that I got in the lottery for the Philadelphia Broad Street Run 10 miler and today I was able to register for the Chicago Marathon eventhough the site (Active.com) crashed about 10 times during the process. I just went back on the Chicago Marathon website and they have temporarily suspended registration due to Active's techical issues. I wonder if this will go to a lottery next year too? |
| Saucony Fastwitch 5 Miles: 7.00 |
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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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AM - 6 recovery miles this morning on the TM at home (1.0 incline). Total time was about 53 minutes.
Noon - Yoga class
The Yoga is getting easier and I have definately gained some flexibility in the last few weeks. My quads were real sore today in class though. |
| Saucony Guide 5 (orange/white) 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 easy miles on the TM during my lunch break (1.0 incline). avg pace was 8:09. my legs felt good today |
| Saucony Guide 5 (orange/yellow) 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 |
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7 miles on the TM during my lunch break including 5 tempo miles (1.0 incline).
1 mile warm up
5 miles @ 6:31 pace
1 mile cool down
This workout was tough today. I just wasn't feeling great, but I got through it. |
| Saucony Guide 5 (orange/white) Miles: 7.00 |
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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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6 recovery miles on the TM at home early this morning before the family woke up. Avg pace was about 9:00/mile.
Glad to have gotten the run out of the way already today. It's going to be a busy day. |
| Saucony Guide 5 (orange/yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on the TM at home this afternoon in 1:28 (8:00 avg pace) with miles 9 and 10 marathon pace 6:58 (1.0 incline). My right ankle is pretty sore post run so I am going to try and stay off my feet this evening and tomorrow. |
| Saucony Guide 5 (orange/white) Miles: 11.00 |
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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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No run today, but I did some light strength training (total body) and some ab work at the gym during my lunch break.
I am happy to be back in the 170s. I would like to be down to 170 by the broad street run in early May. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.34 | 0.00 | 0.00 | 3.33 | 7.67 |
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Interval/fartlek workout today on the TM during my lunch break (1.0 incline)
15 minute warm up
4 x 5 minutes @ 6:00/mile pace with 4 minute recovery jogs at 8:06 pace
5 minute cool down
56 total minutes, 7.67 miles
The last interval was tough, but overall, this felt like the correct intensity. |
| Saucony Fastwitch 5 Miles: 7.67 |
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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 recovery miles on the TM at home tonight. Avg pace was 8:50. |
| Saucony Guide 5 (orange/yellow) Miles: 6.00 |
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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 |
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We drove up to Lake Placid today for a long weekend to attend a wedding. we left the house around 10:30 and didn't get to the hotel until about 7:30. after we got settled, i squeezed in 8 miles at the fitness room. avg pace was 8:00. It should be a fun weekend. as part of the wedding weekend festivities, we will do biathalon, bobsled, and curling. |
| Saucony Guide 5 (orange/yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.59 | 2.00 | 11.00 | 11.58 | 119.17 |
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| Saucony Guide 5 (orange/yellow) Miles: 47.00 | Saucony Guide 5 (orange/white) Miles: 45.00 | Saucony Fastwitch 5 Miles: 27.17 |
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