| 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 | 173.25 | 14.00 | 13.00 | 0.00 | 200.25 |
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Saucony Guide 7 (Blue/Slime) Miles: 169.25 | Saucony Fastwitch 6 (Red) Miles: 26.00 | Saucony Guide 6 2014 - 2 Miles: 5.00 |
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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 |
| 4:30am - 12 miles in 1:37. Yesterday was an unscheduled day off as my right foot/ankle was flaring up. It's pretty sore post run today too. |
Saucony Guide 7 (Blue/Slime) 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 in 44:20 |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 4:45am - 10 miles in 1:16:00 with 5 tempo miles. 4 mile w/u 5 miles @ 6:31 pace 1 mile c/d It had been about a month since my last tempo run. I know I've had fitness gains but wasn't sure how much. I struggled through the last mile so probably just a little bit too aggressive. |
Saucony Fastwitch 6 (Red) 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 Guide 7 (Blue/Slime) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.25 | 3.00 | 0.00 | 0.00 | 18.25 |
| 18 miles in 2:25. The pace started at 9:30 working up to 7:24 pace then miles 16-18 @ MP (7:05, 6:49, 6:49) followed by a short cool down. The run also included 7, 3 minute hill simulations at 5% incline every two miles up to mile 14 |
Saucony Guide 7 (Blue/Slime) Miles: 18.25 |
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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 in 1:52:00 |
Saucony Guide 7 (Blue/Slime) Miles: 14.00 |
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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 |
| Sick day |
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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 |
| Sick day #2. Heading to the doctor. |
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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 |
| I was feeling a little better today so ran at lunch. 5 miles on 38:30. I got a call from the Dr late this afternoon to say I have strep throat. Still thinking I will attempt the long run tomorrow but will have to s= how I feel in the morning. |
Saucony Guide 6 2014 - 2 Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 9.00 | 0.00 | 0.00 | 17.00 |
| 5am - 17 miles in 2:09:30 including 9 miles @ MP. 7 miles in about 59 minutes 3 miles @ 6:58 pace 4 miles @ 6:53 pace 2 miles @ 6:49 pace 1 mile c/d Overall the run was a success considering I have strep throat. I did cut the total run and MP miles one mile short as I was having a hard time at the end. |
Saucony Guide 7 (Blue/Slime) Miles: 17.00 |
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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 in 1:58:40 with hill simulations every 20 minutes. |
Saucony Guide 7 (Blue/Slime) Miles: 15.00 |
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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 Guide 7 (Blue/Slime) 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 in 44 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 10 miles in 1:14:24 3 mile w/u 5 miles @ 6:27 pace 2 mile cool down Good progress from the tempo run 2 weeks ago. |
Saucony Fastwitch 6 (Red) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles in 2:57:54 6.8 miles in the first hour 7.5 miles in the second hour 7.7 miles in the final 58 minutes 3 minute hill simulations (5% incline) every 20 minutes (24 minutes total) |
Saucony Guide 7 (Blue/Slime) Miles: 22.00 |
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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 47:15
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Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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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 |
| 4:30am - 14 miles in 1:50:00 |
Saucony Guide 7 (Blue/Slime) 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 in 43:15 |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Yesterday was an unplanned day off. I was having a lot of pain then some swelling in my left ankle after my recovery run on Wednesday morning so took yesterday off. I think it might have been due to wearing new (tight) compression socks all day on tuesday which caused my foot/ankle to be in a partially stressed position most of the day. Who knows, it felt fine during the run today.
6 miles in 43:30
1.5 mile w/u
3 miles @ 6:22 pace
1.5 mile c/d
I wanted to run 4 at the LT pace, but it was too much for me today. This was the 3rd week in a row I tried to increase the intensity of my tempo run and my body just wasn't ready for that yet.
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Saucony Fastwitch 6 (Red) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| 5am - 18 miles in 2:23:00 6 miles in 51 minutes 6 miles in 48 minutes 6 miles in 44 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 173.25 | 14.00 | 13.00 | 0.00 | 200.25 |
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Saucony Guide 7 (Blue/Slime) Miles: 169.25 | Saucony Fastwitch 6 (Red) Miles: 26.00 | Saucony Guide 6 2014 - 2 Miles: 5.00 |
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