| 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 | 193.25 | 28.50 | 6.00 | 0.25 | 228.00 |
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Saucony Ride 9 (Red/Silver) Miles: 82.50 | Saucony Ride 9 Miles: 75.00 | Saucony Ride 8 (slime 2) Miles: 16.00 | Saucony Cortina 4 Miles: 44.00 |
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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, 9:15 avg pace
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Saucony Ride 9 (Red/Silver) Miles: 10.00 |
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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 mile w/u in 27 minutes 4 miles @ 8:27 pace 3 miles @ 8:20 pace 2 miles @ 8:13 pace |
Saucony Ride 9 Miles: 12.00 |
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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, 9:14 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 2:00:11 5 miles in 44 minutes 2 x 1 MP with 1 mile recovery 2 x 2 MP with 1 mile recovery 7:03 pace for the MP miles |
Saucony Ride 9 Miles: 15.00 |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 8:31 avg pace |
Saucony Ride 8 (slime 2) 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 total 3 miles in 27 minutes 3 miles @ 8:27 pace 3 miles @ 8:20 pace 3 miles @ 8:13 pace |
Saucony Ride 9 (Red/Silver) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 12 miles total 8 miles in 67 minutes 4 x .5MP (7:03 pace) with .5 recovery |
Saucony Ride 9 Miles: 12.00 |
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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 |
| 4 miles, 8:50 avg pace
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Saucony Ride 8 (slime 2) Miles: 4.00 |
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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, 8:38 avg pace
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Saucony Ride 8 (slime 2) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| 16 miles in 2:03:30 4 mile w/u in about 35 minutes 8 @ 7:03 pace 2 @ 6:49 pace 2 mile c/d This run felt much easier than the long run a few weeks ago with 8 MP miles. I think the mini taper the last two days helped and I ate 2 GU this time. |
Saucony Cortina 4 Miles: 16.00 |
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles in 35:30 2 miles @ 8:20 pace 2 miles @ 8:13 pace |
Saucony Ride 9 Miles: 8.00 |
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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, 9:03 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 10 miles in 75 minutes 3 mile w/u with strides 2 miles @ 6:44 pace 2 miles @ 6:40 pace 2 miles @ 6:35 pace 1 mile c/d The effort was a little too hard during the final 2 LT miles. |
Saucony Cortina 4 Miles: 10.00 |
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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 in 72 minutes |
Saucony Ride 9 (Red/Silver) Miles: 8.00 |
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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 |
| 4 miles,8:50 avg pace
My back was locking up during the run so needed to cut it short. Hopefully this is an isolated event.
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Saucony Ride 9 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 |
| I think the issues I had yesterday was early onset of an illness. Shortly after the run, I got very nauseous. I got home and immediately threw up a few times. Skipped the saturday run and am trying to rest all weekend in hopes to pick up my regular schedule on monday. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 1.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles, 7:50 avg pace It was my first run outside since 12/26, it felt good to be back outside again. |
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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 miles in 1:04:45 |
Saucony Ride 9 (Red/Silver) Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 8:58 avg pace
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Saucony Ride 9 Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.50 | 0.00 | 0.00 | 12.50 |
| 5am - 7.5 miles, 8:25 avg pace. My kids woke up early and cut my run short.
11:45 - 5 miles, 9:00 avg pace. Ran over the BF Bridge and back and around old city.
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Saucony Ride 9 Miles: 5.00 | Saucony Ride 9 (Red/Silver) Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles in 81 minutes. 4 miles in 35:15 2.5 miles @ 8:20 pace 2.5 miles @ 8:13 pace .5 mile c/d |
Saucony Ride 9 (Red/Silver) Miles: 9.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 9.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in 2:19:00 3 mile w/u in 26 minutes 2 miles @ 6:58 pace 1 miles @ 8:13 pace 2 miles @ 6:58 pace 1 miles @ 8:13 pace 2 miles @ 6:53 pace 1 miles @ 8:13 pace 2 miles @ 6:53 pace 1 miles @ 8:13 pace 1 miles @ 6:49 pace 2 mile c/d in 18 minutes |
Saucony Cortina 4 Miles: 18.00 |
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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 |
| 2 mile w/u 7.75 miles @ 8:13 pace .25 mile c/d |
Saucony Ride 9 (Red/Silver) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.75 | 0.00 | 0.00 | 0.25 | 10.00 |
| 10 miles in 1:24:00 3 mile w/u 6 miles @ 8:13 pace with 6 stries in the final mile @ 6:00 pace 1 mile c/d |
Saucony Ride 9 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 193.25 | 28.50 | 6.00 | 0.25 | 228.00 |
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Saucony Ride 9 (Red/Silver) Miles: 82.50 | Saucony Ride 9 Miles: 75.00 | Saucony Ride 8 (slime 2) Miles: 16.00 | Saucony Cortina 4 Miles: 44.00 |
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