| 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 | 156.75 | 20.50 | 13.00 | 5.50 | 195.75 |
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Saucony Ride 7 (green) Miles: 113.00 | Saucony Cortina 4 Miles: 34.75 | Saucony Guide 8 (green) Miles: 48.00 |
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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, 8:20 avg pace |
Saucony Ride 7 (green) Miles: 13.00 |
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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 |
| 6 am - yoga 11:15 am - 16.5 spin bike miles in 45 minutes |
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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 1:13:20 2 mile w/u 6 miles @ 6:40 pace 2 mile c/d The pace was hard but not out of control and my heart rate quickly came down during the cool down. Things are moving in the right direction. |
Saucony Cortina 4 Miles: 10.00 |
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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 44:35
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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 | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| 5am - 20 miles on the treadmill in 2:37:44. Miles 0-13 - about 8:15 avg pace starting at 9:00 and ending at 7:30 pace. Miles 14-19 - 5 x 1 mile at MP with .25 mile recovery. 6:58 for the marathon pace miles and 7:30 pace for the recoveries. Mile 20 - cool down 8:30 pace. |
Saucony Ride 7 (green) Miles: 20.00 |
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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 53:20
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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 | 2.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, 7:50 avg pace |
Saucony Ride 7 (green) Miles: 14.00 |
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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 around 8:40 avg pace
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Saucony Guide 8 (green) Miles: 7.50 |
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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 |
| 6 am - yoga 11:30am - 17.5 spin bike miles in 45 minutes |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 55:30
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Saucony Guide 8 (green) Miles: 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 13.50 | 0.00 | 0.00 | 18.00 |
| 18 miles in 2:13:30 with 13.5 MP miles. 3 mile w/u 3 sets of 4.5 miles with .5 mile recovery (7:03 for MP and 8:00 for recoveries) Things felt really good through 16 mile then got a bad stomach cramp during the last two but was able to finish. With the marathon two months away, I feel good about my current fitness level, just need to stay healthy. |
Saucony Ride 7 (green) Miles: 18.00 |
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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 |
| Unscheduled day off - illness
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| First speedwork workout in a long time today. Haven't even attempted to run at a VO2 max pace outside of a few strides here and there since running a 5k this summer.
2 mile w/u
6 x .5 miles with .25 mile recovery (VO2 pace per mile: 6:15, 6:15, 6:11, 6:11, 6:07, 6:07 with 8:00 pace for recoveries)
.5 mile c/d
This workout went well. I wasn't quite sure how to pace this so started conservative and picked it up a little as I went on. Overall, the last 3 sets were challenging, but not overtaxing on my body.
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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 | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 45:45 |
Saucony Guide 8 (green) Miles: 5.50 |
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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 |
| 5:30am - yoga 11:30am - 15 spin bike miles in 34:30 and core exercises |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 48 minutes |
Saucony Guide 8 (green) Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ended the recovery week with a 15 mile run (8:16 avg pace). I kept the pace around 8:25 for the first 9 miles while it was still dark out then picked it up around 8:00 for the final 6 which included the hilly sections of my route. Quads a little beat up as to be expected with limited road training so far. |
Saucony Ride 7 (green) Miles: 15.00 |
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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 |
| PM - Yoga (45 minutes) & Cycling (30 minutes)
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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 hour
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Saucony Guide 8 (green) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| 11 miles in 1:20:20 3 mile w/u 2 miles @ 6:40 pace 4 miles @ 6:35 pace 1 mile @ 6:31 pace 1 mile c/d The last mile was tough and I was fighting a stomach cramp during the final .5, but overall was a very good workout. |
Saucony Cortina 4 Miles: 11.00 |
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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 |
| 5:30am - Yoga (30 minutes) and Cycling (30 minutes)
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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 7 (green) 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 |
| 6am - 5 miles, 8:55 avg pace 11:30am - 30 minutes cycling and core exercises |
Saucony Guide 8 (green) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles, 8:00 avg pace. Pace ranged from 8:25 to 7:40. |
Saucony Ride 7 (green) Miles: 21.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 2.50 | 6.75 |
| Speedwork today. 2.5 mile w/u with strides 5 x .5 mile (6:03 avg pace) with .25 mile recoveries (8:00 pace). .5 mile c/d Things were feeling really good then during the 3rd and 4th recoveries, the treadmill at the gym abruptly shut off. I moved to a new treadmill and near the end of the 5th set, I tweaked my left hamstring and had to shut it down. My leg is pretty sore right now. |
Saucony Cortina 4 Miles: 6.75 |
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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 |
| 4:30am - was scheduled to run 15 this morning. One minute into my run, my hamstring was really bothering me so I scratched the run. 1 hour of cycling followed by 30 minutes of light yoga. |
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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 |
| 40 minutes on the spin bike - 16 miles. Hamstring is still sore.
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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 |
| Off day - will soak tonight and hopefully try to run a few slow miles tomorrow morning.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 156.75 | 20.50 | 13.00 | 5.50 | 195.75 |
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Saucony Ride 7 (green) Miles: 113.00 | Saucony Cortina 4 Miles: 34.75 | Saucony Guide 8 (green) Miles: 48.00 |
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