| 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 | 99.50 | 38.22 | 5.00 | 5.00 | 147.72 |
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Saucony Ride 9 Miles: 33.00 | Saucony Ride 9 (Red/Silver) Miles: 56.00 | Saucony Cortana 4 (blue/silver) Miles: 54.22 | Saucony Ride 8 (slime 2) Miles: 4.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:53 avg pace
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Saucony Ride 9 Miles: 8.00 |
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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, 8:31 avg pace
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Saucony Ride 9 (Red/Silver) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 5.00 | 12.00 |
| 12 miles in 89 minutes. 3 mile w/u with strides 10 x .5 @ 5:46/ mile pace with .25 recoveries @ 8:57/mile pace 1.5 mile c/d The workout went really well and is a confidence booster going into the marathon. |
Saucony Cortana 4 (blue/silver) Miles: 12.00 |
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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, 8:57 avg pace |
Saucony Ride 9 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, 7:41 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 53 minute with 3 at MP. |
Saucony Ride 9 (Red/Silver) Miles: 7.00 |
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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, 8:57 avg pace |
Saucony Ride 9 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 10 miles in 1:13:50 3 mile w/u with strides 4 miles @ 6:27 pace 1 mile @ 6:22 pace 2 mile c/d |
Saucony Cortana 4 (blue/silver) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 8:00 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 7.00 |
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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, 8:40 avg pace |
Saucony Ride 9 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:17 avg pace. I felt relaxed today and was moving at a good clip. |
Saucony Ride 9 (Red/Silver) 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, 7:45 avg pace. |
Saucony Ride 9 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 45 minutes with 3 at MP (6:49 pace).
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Saucony Cortana 4 (blue/silver) Miles: 6.00 |
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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, 8:10 avg pace
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Saucony Ride 9 (Red/Silver) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 7:45 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 4.00 |
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| Race: |
Pocono Marathon (26.219 Miles) 02:59:17, Place overall: 23, Place in age division: 4 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
| 2:59:17, it feels really good to finally run sub 3 hours after having a few off years due to injury/etc. Perfect race conditions today, about 50 degrees at the start with little wind. This is a point to point with about 140 0 ft elevation drop (2200 downhill and 800 uphill). The first 17 is mostly downhill with a few severe patches then the next 6 or so is challenging with rolling hills including 5 or 6 climbs. I paced the course well taking advantage of the downhills while leaving enough in the tank for the rolling sections. The pace fell off a little bit during the final 10k but I had built in enough of a cushion to stI'll get under 3 hours. Mile splits were 6:52, 6:56, 7:02, 6:55, 6:51, 6:43, 6:38, 6:18, 6:38, 6:57, 6:50, 6:52, 6:37, 6:49, 6:41, 6:32, 6:44, 6:42, 6:45, 7:00, 6:54, 7:00, 7:01, 7:04, 7:11, 7:03, 7:00pace for final .2. |
Saucony Cortana 4 (blue/silver) Miles: 26.22 |
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| Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles, 9:02. Still tight/stiff from the marathon.
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Saucony Ride 8 (slime 2) Miles: 4.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:07 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 99.50 | 38.22 | 5.00 | 5.00 | 147.72 |
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Saucony Ride 9 Miles: 33.00 | Saucony Ride 9 (Red/Silver) Miles: 56.00 | Saucony Cortana 4 (blue/silver) Miles: 54.22 | Saucony Ride 8 (slime 2) Miles: 4.50 |
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