| 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 | 143.00 | 12.00 | 10.00 | 1.25 | 166.25 |
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Saucony Ride 7 (green) Miles: 85.00 | Saucony Guide 8 (green) Miles: 50.00 | Saucony Cortina 4 Miles: 14.00 | Saucony Guide 8 (Blue/Purple) Miles: 6.00 | Saucony Ride 7 Miles: 11.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.75 | 8.00 |
| 8 miles in 1:03 with 12x100 strides (6:00 pace) |
Saucony Ride 7 (green) 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 miles in 45 minutes
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Saucony Ride 7 (green) 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 in 1:19:30 |
Saucony Ride 7 (green) Miles: 10.00 |
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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 |
| 16.5 spin bike miles in 45 minutes |
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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 |
| 5:30am - 5 miles in 43:30
Noon - 18 spin bike miles in 45 minutes. I wore spin shoes for the first time and it really made a difference.
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Saucony Guide 8 (green) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles just under 8 min avg pace. |
Saucony Ride 7 (green) Miles: 16.00 |
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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 |
| 7 miles, 7:06 avg pace 1.5 mile w/u 5 miles @ 6:40 pace .5 mile c/d |
Saucony Cortina 4 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 |
| 6 miles, 8:08 avg pace |
Saucony Guide 8 (green) 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 miles, 8:30 avg pace
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Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 6.00 | 0.00 | 0.00 | 11.25 |
| Had scheduled to go 16 with 10 at marathon pace. Warmed up with 5 miles in 42 minutes. Things were feeling good at marathon pace (7:03) through 5 miles so picked up the pace slightly to 6:58. Just as I was finishing the 6th MP mile, I got a sharp pain in my lower back that quickly shot down to my right hip almost instantly causing me to limp. I quickly shut it down with a brief cool down and some walking. I took some advil post run and it feels a little better but still limping a bit. I will stretch a bunch this weekend and see how it feels on Monday. If I can run next week, I will avoid any faster paced miles. |
Saucony Ride 7 Miles: 11.25 |
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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 mile in 45 minutes. I took it easy today and my hip and lower back felt fine. |
Saucony Guide 8 (green) Miles: 5.00 |
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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, 8:30 avg pace |
Saucony Guide 8 (green) Miles: 8.00 |
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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, 8:08 avg pace |
Saucony Guide 8 (green) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| First outdoor run in a few months. Since it was 60 degrees out, I decided to do an afternoon run instead of my regular 5am long run on the treadmill. The run felt comfortable and controlled the whole way, but my hamstrings started burning a bit during the last mile. 8:01 avg pace, miles ranged from 7:45 to 8:20 pace. |
Saucony Ride 7 (green) Miles: 16.00 |
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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 |
| 7 miles, 7:10 avg pace
1.5 mile w/u
5 miles @ 6:40 pace
.5 mile c/d
My legs felt really beat up still after the long outside run on Saturday and the last 1.5-2 tempo miles were a struggle today, but I got through it.
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Saucony Cortina 4 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 |
| 6 miles in 54 minutes |
Saucony Guide 8 (green) Miles: 6.00 |
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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, 8:15 avg pace |
Saucony Ride 7 (green) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 62 minutes |
Saucony Guide 8 (green) Miles: 7.00 |
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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 2:22:15. First 9 miles around 8:30 avg pace, starting at 9:00 pace moving up to 8:00 pace. 3 sets of 2 MP miles with 1 mile recovery. 6:58 pace for MP miles and 8:00 pace for recovery miles. |
Saucony Ride 7 (green) Miles: 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| 7 miles in 58 minutes with some strides |
Saucony Guide 8 (green) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 143.00 | 12.00 | 10.00 | 1.25 | 166.25 |
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Saucony Ride 7 (green) Miles: 85.00 | Saucony Guide 8 (green) Miles: 50.00 | Saucony Cortina 4 Miles: 14.00 | Saucony Guide 8 (Blue/Purple) Miles: 6.00 | Saucony Ride 7 Miles: 11.25 |
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