| 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 | 127.00 | 29.00 | 15.00 | 0.00 | 171.00 |
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Brooks Launch 4 - Lobster Miles: 13.00 | Nike Pegasus 34 (black) Miles: 8.00 | Brooks Launch 5 - Blue/neon Miles: 35.25 | Saucony Ride 10 (blue/grey) Miles: 83.75 | Saucony Breakthru 3 (red) Miles: 15.00 | Brooks Launch 6 (blue) Miles: 8.00 | Saucony Fastwitch 6 (Red) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 7:40 avg pace
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Brooks Launch 4 - Lobster Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.25 | 4.75 | 0.00 | 0.00 | 8.00 |
| 8 miles in 57:30 3 mile w/u 4.75 miles @ 6:40 pace .25 c/d |
Nike Pegasus 34 (black) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 6:59 avg pace
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Brooks Launch 4 - Lobster Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7 miles
2.5 mile w/u
4 miles @ 6:15 pace
.5 mile c/d
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Brooks Launch 5 - Blue/neon Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles in 54:30 2 mile w/u 5 miles @ 6:15 pace 1 mile c/d |
Brooks Launch 5 - Blue/neon 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 in 49 minutes |
Brooks Launch 5 - Blue/neon Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:30 avg pace |
Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 50 minutes with 4 MP miles @ 6:40 pace
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Brooks Launch 5 - Blue/neon Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles, 7:30 avg pace |
Brooks Launch 5 - Blue/neon Miles: 7.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 1:45:30 on the treadmill 3 mile w/u 4 miles @ 6:40 pace 1 mile @ 7:30 pace 3 miles @ 6:40 pace 1 mile @ 7:30 pace 2 miles @ 6:40 pace 1 mile c/d |
Saucony Breakthru 3 (red) Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles, 8:00 avg pace |
Saucony Ride 10 (blue/grey) Miles: 8.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.75 | 0.25 | 1.00 | 0.00 | 8.00 |
| 8 miles, 7:30 avg pace |
Brooks Launch 6 (blue) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles in 54:15 2.5 mile w/u 5 miles @ 6:11 pace .5 mile c/d |
Saucony Fastwitch 6 (Red) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 miles, 8:15 avg pace |
Saucony Ride 10 (blue/grey) Miles: 6.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:15 avg pace |
Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles, 8:08 avg pace in Lima Peru. 75 degrees and humid, the heat got the best of me. |
Saucony Ride 10 (blue/grey) Miles: 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles, 8:08 avg pace |
Saucony Ride 10 (blue/grey) Miles: 9.25 |
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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, 7:27 avg pace |
Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles, 7:40 avg pace |
Saucony Ride 10 (blue/grey) Miles: 10.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles, 9:43 avg pace |
Saucony Ride 10 (blue/grey) Miles: 6.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 127.00 | 29.00 | 15.00 | 0.00 | 171.00 |
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Brooks Launch 4 - Lobster Miles: 13.00 | Nike Pegasus 34 (black) Miles: 8.00 | Brooks Launch 5 - Blue/neon Miles: 35.25 | Saucony Ride 10 (blue/grey) Miles: 83.75 | Saucony Breakthru 3 (red) Miles: 15.00 | Brooks Launch 6 (blue) Miles: 8.00 | Saucony Fastwitch 6 (Red) Miles: 8.00 |
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