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Runner's Den Pancake Run 10k - Phoenix AZ

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Member Since:

Jan 29, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

List of PRs:

  • 5k -18:59- 4/25/13
  • 10k -39:45 - 9/15/13 (first 10k of half marathon)
  • 10 miler - 1:03:50 - 5/5/13
  • Half Marathon - 1:23:40 - 9/15/13
  • Marathon - 2:59:17 - 5/21/17

Short-Term Running Goals:

2017 Goals

  • Get to Pocono Marathon healthy (5/21/17) yes!
  • Qualify for Boston 2018 (3:10 standard) with sub 3:00 in the spring - yes!
  • Run a qualifying time for NYC Marathon (HM sub 1:23) in the fall
  • Sub 18 minute 5K in the fall
  • Sub 38 minute 10K in the summer/fall
  • Run 3000 miles

2017 Race Schedule

  • 3/5/17 - Grilled Cheese & Tomato Soup 4 Miler - 25:20 goal - 24:30 actual
  • 3/26/17 - Love Run Half Marathon - 1:28:30 goal - 1:27:09 actual
  • 5/21/17 - Pocono Marathon - sub 3hr goal - 2:59:17 actual

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 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 lovely wife (Lauren), our son (Russell - 4), and our daughter (Jane - 2).  I work in finance/accounting for an insurance company. 

 

Miles:This week: 0.00 Month: 0.00 Year: 1024.47
Brooks Glycerin Lifetime Miles: 169.50
Saucony Kinvara Lifetime Miles: 80.75
Saucony Fastwitch 5 Lifetime Miles: 303.45
Saucony Guide 4 Lifetime Miles: 330.05
Saucony Guide 5 Lifetime Miles: 477.25
Saucony Guide 5 (orange/yellow) Lifetime Miles: 380.81
Saucony Guide 5 (orange/white) Lifetime Miles: 380.35
Saucony Fastwitch 5 (blue/orange) Lifetime Miles: 346.50
Saucony Guide 6 (lime/silver) Lifetime Miles: 432.20
Saucony Guide 6 (red/silver) Lifetime Miles: 372.00
Saucony Guide 6 (white/orange) Lifetime Miles: 280.00
Saucony Guide 6 2014 (1) Lifetime Miles: 274.00
Saucony Guide 6 2014 - 2 Lifetime Miles: 327.80
Saucony Fastwitch 6 (Red) Lifetime Miles: 90.97
Saucony Guide 7 (Blue/Slime) Lifetime Miles: 324.75
Saucony Guide 8 (Blue/Purple) Lifetime Miles: 266.57
Saucony ISO Triumph Lifetime Miles: 307.25
Saucony Ride 7 Lifetime Miles: 213.25
Saucony Cortina 4 Lifetime Miles: 380.75
Saucony Ride 7 (green) Lifetime Miles: 312.25
Saucony Guide 8 (green) Lifetime Miles: 155.00
Saucony Ride 8 (slime 1) Lifetime Miles: 393.00
Saucony Ride 8 (slime 2) Lifetime Miles: 466.72
Saucony Ride 9 Lifetime Miles: 385.37
Saucony Ride 9 (Red/Silver) Lifetime Miles: 413.25
Saucony Cortana 4 (blue/silver) Lifetime Miles: 225.19
Saucony Ride 9 (Red/ Silver - 2) Lifetime Miles: 333.25
Saucony Ride 9 (Red/ Silver - 3) Lifetime Miles: 305.50
Brooks Launch 4 - Lobster Lifetime Miles: 203.25
Nike Pegasus 34 (black) Lifetime Miles: 16.00
Saucony Breakthru 3 (red) Lifetime Miles: 162.00
Saucony Ride 10 (white/aqua) Lifetime Miles: 299.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.7928.0012.716.00245.50
Saucony Breakthru 3 (red) Miles: 56.00Saucony Cortana 4 (blue/silver) Miles: 15.50Saucony Ride 9 (Red/ Silver - 2) Miles: 27.00Saucony Ride 10 (white/aqua) Miles: 104.00Brooks Launch 4 - Lobster Miles: 43.00
Weight: 169.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

15 miles in 1:52:00

Saucony Breakthru 3 (red) Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 1:06:00

Saucony Cortana 4 (blue/silver) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 56:15

Saucony Ride 9 (Red/ Silver - 2) Miles: 7.00
Weight: 0.00
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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.290.006.210.008.50

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
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.002.0015.00

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
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:35 avg pace

Saucony Breakthru 3 (red) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Sick day yesterday.

10 miles in 1:18:30

Saucony Ride 10 (white/aqua) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

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
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 8:10 avg pace

Saucony Ride 10 (white/aqua) Miles: 12.00
Weight: 170.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

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.

 

 

 

Saucony Breakthru 3 (red) Miles: 12.00
Weight: 169.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:20 avg pace

Brooks Launch 4 - Lobster Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 67 minutes

Brooks Launch 4 - Lobster Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.000.000.0018.00

18 miles, 7:17 avg pace

Saucony Ride 10 (white/aqua) Miles: 18.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:34:30

Brooks Launch 4 - Lobster Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.006.500.0011.00

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
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:13 avg pace

Brooks Launch 4 - Lobster Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles, 7:45 avg pace

Saucony Ride 10 (white/aqua) Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:45 avg pace

Saucony Breakthru 3 (red) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

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
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5 miles in 37 minutes

Brooks Launch 4 - Lobster Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 7:33 avg pace

Brooks Launch 4 - Lobster Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.7928.0012.716.00245.50
Saucony Breakthru 3 (red) Miles: 56.00Saucony Cortana 4 (blue/silver) Miles: 15.50Saucony Ride 9 (Red/ Silver - 2) Miles: 27.00Saucony Ride 10 (white/aqua) Miles: 104.00Brooks Launch 4 - Lobster Miles: 43.00
Weight: 169.50
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