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Clean Air 5k

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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: 107.25 Year: 1281.97
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: 284.25
Nike Pegasus 34 (black) Lifetime Miles: 22.00
Saucony Breakthru 3 (red) Lifetime Miles: 212.50
Saucony Ride 10 (white/aqua) Lifetime Miles: 299.00
Saucony Ride 10 (blue/grey) Lifetime Miles: 120.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.908.5014.2511.4588.10
Saucony Guide 6 2014 (1) Miles: 65.50Saucony Fastwitch 5 (blue/orange) Miles: 22.60
Weight: 181.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Saucony Guide 6 2014 (1) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Saucony Guide 6 2014 (1) Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

10 miles, 7:15 avg pace

Saucony Guide 6 2014 (1) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Skipped running today since I was at the doctors for two hours today. My wife and I are expecting again and she had an ultrasound today to find out the gender. We are having a girl! Very excited to soon have a daughter. I think Russ is going to be a great big brother. Due date is August 30th. With the baby on the way and with taking a new role at work due to a recent promotion, I think I will skip a fall marathon this year with the hopes that my 3:01:32 from Chicago will get me into Boston in 2015.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 47 min

Saucony Guide 6 2014 (1) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

Speedwork today since I have some 5ks coming up in the next few weeks. Felt good about the workout today.

1 mile warm up

6 .5 mile intervals with .25 mile recoveries (6:18, 6:15, 6:07, 6:00, 5:53, 5:45), recoveries were at 8:00 pace

.5 mile cool down

Saucony Fastwitch 5 (blue/orange) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

7 miles in 50 minutes including 5 progressive tempo miles

1 mile warm up

5 tempo miles (6:49, 6:44, 6:40, 6:35, 6:30)

1 mile cool down

Saucony Guide 6 2014 (1) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 40 minutes

Saucony Guide 6 2014 (1) Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.002.255.50

5.5 miles in 40 minutes, including 2.25 miles of VO2 max intervals.

1.5 warm up;

3 x .5 miles @ 6:00 pace with .25 mile recoveries (8:00 pace);

1 x .5 miles @ 5:56 pace with .25 mile recovery (8:00 pace);

1. .25 miles @ 5:52 pace with .25 mile recovery (8:00 pace);

.5 mile cool down

I was trying to complete the same workout I ran last year around this time leading up to my 5k PR, but I ran out of steam after the 4th interval.  Wasn't really expecting to finish the 6 x .5 intervals.

Saucony Fastwitch 5 (blue/orange) Miles: 5.50
Weight: 0.00
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Race: Clean Air 5k (3.107 Miles) 00:19:35, Place overall: 46, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.003.104.10

5k out and back along west river drive near the art museum.  This was my first year running this 5k and it is one of the most competitive 5ks in our area.  The winner (who also won the 2012 Philly Marathon) ran 15:01 with 7 runners breaking 16 minutes.  The weather was cool with some wind, but not bad for this time of year along the river.

Given my current fitness level, I was going to be happy with breaking 20 minutes.  I started fairly conservative and kept a pretty even pace until about 2.5 miles where I slowed down a bit.  Brought the pace back up for the final stretch up the small hill to the art museum.  My mile splits (per Garmin) were, 6:13, 6:14, 6:22, 6:11 (final .13 miles).  I didn't feel too spent afterwards and my heart rate came down quickly suggesting I probably could have gone a little bit faster.  Feeling good about the results.  I have my work sponsored 5k (same course) on Tuesday after work so I am hoping to shave a little time off of today's time.

Saucony Fastwitch 5 (blue/orange) Miles: 4.10
Weight: 0.00
Comments(1)
Race: UCP 5k (3.107 Miles) 00:19:35, Place overall: 14, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.003.107.00

Work sponsored 5k after work this evening.  It was supposed to shower, but we go lucky.  Same exact result as the 5k on the same course as Saturday, weird.  I started out a little bit faster this time and struggled during the 3rd mile.  Miles were 6:07, 6:17, 6:30, 6:13 (final .1).

 

Saucony Fastwitch 5 (blue/orange) Miles: 7.00
Weight: 181.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

6 miles in 46:10.  I ran the 5th mile in 6:30 pace.  Legs feel pretty dead this evening.  Going to take it easy tomorrow then a long tempo run over the weekend.  10 miler coming up on 5/4.

Saucony Guide 6 2014 (1) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.008.000.0010.00

10 miles along the banks including 8 tempo miles.

1 mile warm up (7:43)

8 tempo miles (7:04, 7:32, 7:19, 7:10, 7:08, 7:20, 6:56, 7:03)

1 mile cool down (8:29)

It took me a few miles to get comfortable at the tempo pace today. I had a big lunch which probably had something to do with it. At this point, I feel like 7:00 avg pace is a good goal for the 10 miler next Sunday.

Saucony Guide 6 2014 (1) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.250.005.00

5 miles in 38:45

Saucony Guide 6 2014 (1) Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.500.000.005.50

5.5 miles in 41 minutes including 3.5 @ 6:58 pace.

Saucony Guide 6 2014 (1) Miles: 5.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.908.5014.2511.4588.10
Saucony Guide 6 2014 (1) Miles: 65.50Saucony Fastwitch 5 (blue/orange) Miles: 22.60
Weight: 181.00
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