Trust The Process

April 2017

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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: 26.25 Month: 105.25 Year: 1443.09
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: 299.25
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: 136.47
Saucony Ride 9 (Red/ Silver - 2) Lifetime Miles: 103.00
Saucony Ride 9 (Red/ Silver - 3) Lifetime Miles: 89.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.1229.507.008.50243.12
Saucony Ride 9 Miles: 81.37Saucony Ride 9 (Red/Silver) Miles: 101.75Saucony Cortina 4 Miles: 11.00Saucony Cortana 4 (blue/silver) Miles: 29.00Saucony Ride 8 (slime 2) Miles: 4.00
Weight: 173.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 9:00 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.750.000.000.0021.75

21.75 miles, 7:38 avg pace. Ran up to forbidden drive and back so got a good amount of hill work in.

Saucony Ride 9 (Red/Silver) Miles: 21.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:58 avg pace 

Saucony Ride 9 (Red/Silver) Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles, 8:18 avg pace

Saucony Ride 9 Miles: 10.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.007.000.0011.00

11 miles in 1:19:50 with 7 LT miles (6:28 avg pace). I over did it today trying to compare to a workout in 2013 6 weeks prior to the Chicago Marathon where I averaged 6:22 pace. Glad I made it through the full workout but don't feel well post run.

3 mile w/u with strides

3 miles @ 6:31 pace

2 miles @ 6:27 pace

2 miles @ 6:22 pace

1 mile c/d

I wasn't expecting to match the workout from 2013 as my plan was to have it about 5 seconds per mile slower, but I was hoping this would have been a bit easier effort-wise.

Saucony Cortina 4 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 9:00 avg pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

1.5 mile w/u

4 MP miles (6:49 pace)

.5 mile c/d

 

 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

16 miles in 2:02:30 with 6 MP miles @ 6:49 pace

Saucony Ride 9 (Red/Silver) Miles: 16.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:12 avg pace

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:06 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0014.000.000.0018.00

18 miles in 2:08:30 with 14 MP miles on the treadmill (1% incline)

3 mile w/u

9 miles @ 6:44 pace

5 miles @ 6:40 pace

1 mile c/d

I fought a lite side cramp between miles 12-13, but otherwise the pace felt comfortable.

Saucony Cortana 4 (blue/silver) Miles: 18.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

13 miles on the treadmill (8:04 avg pace) including 6 sets of (.25 mile @ 8:00/5% incline followed by .25 mile @ 7:30/5% incline)

Saucony Ride 9 (Red/Silver) Miles: 13.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles, 8:45 avg pace

Saucony Ride 9 Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.004.0011.00

Speedwork today, 11 total miles.

3 mile w/u with stries

8 x (.5 mile @ 5:49 / .25 mile @ 8:57)

2 mile c/d

Saucony Cortana 4 (blue/silver) Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:58 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

18 miles, 7:36 avg pace. We are down in Baltimore for Lauren's 15 year college reunion at Johns Hopkins so got to runs the hills in Baltimore.

Saucony Ride 9 (Red/Silver) Miles: 18.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:40 avg pace

Saucony Ride 9 (Red/Silver) Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.004.5011.00

11 miles in 1:21:13

3 mile w/u with strides

9 x .5 mile (5:49 pace) with .25 mile recovery (8:57 pace)

1.25 mile c/d

Weight: 174.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:47 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:30 avg pace. My son woke up early today so had to cut the run 3 miles short.  Got too busy at work today to squeeze in a few more miles at lunch.

23 miler tomorrow as I will be in a wedding on Saturday then taper time!

Saucony Ride 9 (Red/Silver) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.372.000.000.0022.37

8:30 - took the day off today so started my long run after dropping the kids off at daycare.  It was already around 70 degrees and rising when I started so took it somewhat easy.  I had planned 23 miles but decided to run for 3 hours and call it quits.  I put in a surge during miles 20 and 21 to see how it felt.  They were both sub 7 so that felt good.  22.37 miles total in 3 hours, 8:03 avg pace.

Saucony Ride 9 Miles: 22.37
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:15 avg pace

Saucony Ride 8 (slime 2) Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
198.1229.507.008.50243.12
Saucony Ride 9 Miles: 81.37Saucony Ride 9 (Red/Silver) Miles: 101.75Saucony Cortina 4 Miles: 11.00Saucony Cortana 4 (blue/silver) Miles: 29.00Saucony Ride 8 (slime 2) Miles: 4.00
Weight: 173.00
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