| 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 | | 198.79 | 28.00 | 12.71 | 6.00 | 245.50 |
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| Saucony Breakthru 3 (red) Miles: 56.00 | Saucony Cortana 4 (blue/silver) Miles: 15.50 | Saucony Ride 9 (Red/ Silver - 2) Miles: 27.00 | Saucony Ride 10 (white/aqua) Miles: 104.00 | Brooks Launch 4 - Lobster Miles: 43.00 |
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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 1:52:00 |
| Saucony Breakthru 3 (red) Miles: 15.00 |
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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 1:06:00 |
| Saucony Cortana 4 (blue/silver) Miles: 7.00 |
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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 56:15 |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 7.00 |
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| | Race: |
Runner's Den Pancake Run 10k - Phoenix AZ (6.214 Miles) 00:38:27, Place overall: 21, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.29 | 0.00 | 6.21 | 0.00 | 8.50 |
| 10k this morning in Phoenix, AZ. Weather was perfect, about 50 degrees, and the course was flat and fast. I was expecting a good race given my current fitness and things went a bit better than expected. Mile splits were: 6:12, 6:10, 6:14, 6:08, 6:07, 6:09 |
| Saucony Cortana 4 (blue/silver) Miles: 8.50 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.00 | 15.00 |
| 15 miles in 1:55:00 10 miles in 1:18:30 with strides (6 @ 5:27 pace) 6 x .25 with .25 recovery (5:39/7:53) 2 mile c/d |
| Saucony Ride 10 (white/aqua) Miles: 15.00 |
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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, 8:35 avg pace |
| Saucony Breakthru 3 (red) Miles: 10.00 |
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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 |
| Sick day yesterday. 10 miles in 1:18:30 |
| Saucony Ride 10 (white/aqua) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| 20 miles in the pouring rain at Tyler State Park in Newtown, PA. Approx 1000 feet of elevation gains during the run. 14.5 miles at 7:40 avg pace including 4.5 around marathon pace effort. 20 minute break waiting for the Bucks County Road Runners Winter Series to start. 5.5 miles at 6:49 avg pace for the race. My legs were pretty shot for the race and my water soaked winter gear made it feel like I was wearing a 10 pound weight vest. Still managed to run the race around marathon pace, but it didnt feel good. |
| Saucony Ride 9 (Red/ Silver - 2) Miles: 20.00 |
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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, 8:10 avg pace |
| Saucony Ride 10 (white/aqua) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| 12 miles in 1:27:00
4 mile w/u with strides in 32 minutes
6 x .5 with .25 recoveries. 5:49 pace for the first 4 and 5:46 pace for the next 2. 8:00 pace for the recoveries.
4 x .25 with .25 recoveries (5:46/8:00).
1.5 mile c/d
I had planned 8 x .5 as the workout, but the interval pace and/or too fast recoveries got the best of me so I switched down to the 400s. Will try the workout again in a couple weeks.
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| Saucony Breakthru 3 (red) 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, 8:20 avg pace
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| Brooks Launch 4 - Lobster Miles: 5.00 |
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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 |
| 14 miles 10.25 in 7:45 avg pace 3.75 miles during and running home from the NP workout. Lots of squats and hills during NP, legs are going to be feeling it this weekend. |
| Saucony Ride 10 (white/aqua) Miles: 14.00 |
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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 67 minutes |
| Brooks Launch 4 - Lobster Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
| 18 miles, 7:17 avg pace |
| Saucony Ride 10 (white/aqua) Miles: 18.00 |
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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 1:34:30 |
| Brooks Launch 4 - Lobster Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.50 | 0.00 | 11.00 |
| 11 miles in 1:16:35 3 mile w/u with strides 6.5 miles @ 6:15 pace 1.5 mile c/d |
| Saucony Breakthru 3 (red) Miles: 11.00 |
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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, 8:13 avg pace |
| Brooks Launch 4 - Lobster Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 7:45 avg pace |
| Saucony Ride 10 (white/aqua) Miles: 13.00 |
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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, 8:45 avg pace |
| Saucony Breakthru 3 (red) Miles: 8.00 |
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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 2:52:17 (7:50 avg pace). It was pouring again, the run felt awful. I tried to pace this where 22-23 miles would take around the same total time I will run for boston. I completely hit the wall around mile 18, which surprised me a bit given how well my long runs have been going. I'm not going to look too much into this as it was a high mileage week and I only got about 5 hours of sleep. Berter that it happened today and not in 7 weeks. |
| Saucony Ride 10 (white/aqua) Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 37 minutes |
| Brooks Launch 4 - Lobster 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 |
| 5 miles, 7:33 avg pace
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| Brooks Launch 4 - Lobster Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 198.79 | 28.00 | 12.71 | 6.00 | 245.50 |
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| Saucony Breakthru 3 (red) Miles: 56.00 | Saucony Cortana 4 (blue/silver) Miles: 15.50 | Saucony Ride 9 (Red/ Silver - 2) Miles: 27.00 | Saucony Ride 10 (white/aqua) Miles: 104.00 | Brooks Launch 4 - Lobster Miles: 43.00 |
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