| 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 | | 111.50 | 0.00 | 4.00 | 0.50 | 116.00 |
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| Saucony Guide 5 Miles: 105.00 | Saucony Kinvara Miles: 11.00 |
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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 |
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6 miles outside this morning along the banks. Avg pace was 8:58.
I officially signed up for the Philadelphia Marathon in November on Thursday. Looking back at my training for the Pocono Marathon, I ramped up mileage too quick, got injured and had to scale back my mileage for the rest of my training. My overall average miles per week was probably around 35 miles per week. I would like my base to be around 50-55 mpw this time around. Hopefully the additional mileage will bring my times down again. |
| Saucony Guide 5 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 easy miles today on the treadmill at an avg pace of 9:05. My legs were a little sore from weeding in my back yard/patio yesterday, but overall the run was ok. I am hoping to get my butt in gear and incorporate some light strength training a few times a week as I feel it will help with weight/body fat loss. I weighed in at 186 pounds and 21.5 percent body fat this morning and I think I would have good improvements in my time if I could get down to 175 and 15 percent. Easier said than done. |
| Saucony Guide 5 Miles: 5.00 |
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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 easy miles on the treadmill at an average pace of 8:50 (1.5 incline). I started the first two at 9:05 then picked it up a bit to an 8:20 pace before slowing it down again. |
| Saucony Guide 5 Miles: 5.00 |
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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 easy miles this morning outside alongs the banks. It felt really nice outside. Avg pace was 8:47. My legs feel refreshed but I still forced myself to take it easy, eventhough a good number of people were passing me. |
| Saucony Guide 5 Miles: 7.00 |
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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 |
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9 miles outside this morning along the banks. Things were feeling good so I went a little bit quicker than I have been going the last few weeks. Avg pace was 8:13 with a couple 7:45ish miles in there.
It was overcast which was nice for the run, but I was planning on heading to the outside pool at my gym following my run, which is now in question. |
| Saucony Guide 5 Miles: 9.00 |
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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 |
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5 easy miles today on the treadmill during my lunch break (1.5 incline). Avg pace was about 8:52. |
| Saucony Guide 5 Miles: 5.00 |
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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 easy miles on the treadmill this morning (1.5 incline). Avg pace was 8:30. I followed the run with 10 minutes of core exercise. |
| Saucony Guide 5 Miles: 7.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I lifted weights today (upper body) for the first time in a long time. I was using low weight and high reps to help tone up. It wasnt very intense but I am sure I will be sore tomorrow since it has so long. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 miles this morning at a moderate pace with strides near the end. I ran outside today along the banks. It was a bit windy but the temperature felt nice (67 degrees and overcast). The overall pace was 8:16 with the stides (6 x 75) at 5k pace. This run felt harder than I expected today, probably due to the combination of bad sleep last night, running on an empty stomach, and the weight training yesterday that I am not used too. It's my wife's birthday today and her last before our son is born. I am looking forward to celbrating tonight after work with some good food. |
| Saucony Guide 5 Miles: 8.00 |
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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 |
| I tried swimming at the outdoor pool at my gym during my lunch break today. I got really winded just swimming a few laps. I swam for about 15 minutes then hung out in the sauna. I needed to clear my head of some work issues going on and it really helped. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 moderate pace miles this morning outside. Avg pace was 8:11. I will go back to running 5 days per week next week. |
| Saucony Guide 5 Miles: 10.00 |
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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 outside along the banks after work. I picked up the pace today (avg 7:49). My left calf was very tight so I will stretch and take an epsom salt bath before going to bed tonight. |
| Saucony Guide 5 Miles: 7.00 |
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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 easy miles on the treadmill at 9:00 pace (1.5 incline). My left calf is still very tight down by the ankle, but I didn't notice any pain during the run. Just some soreness stretching and going up/down steps. |
| Saucony Guide 5 Miles: 5.00 |
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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 |
| It was very hot and humid so I ran on the treadmill (1.5 incline). Avg pace was about 8:10, including 6 sets of strides at 6:00/mile. |
| Saucony Guide 5 Miles: 8.00 |
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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 easy miles on the treadmill (1.5 incline) at 9:00 pace. |
| Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I left my Guide 5s at the gym yesterday so I ran in my Kinvara's today. 11 miles outside. Avg pace was 7:48 with the final 5 miles around 7:20 pace. It felt good to open things up a bit at the end. |
| Saucony Kinvara Miles: 11.00 |
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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 outside this morning along the banks. It was 73 degrees and very humid at 5:45 this morning and I didn't really get comfortable during the entire run. My legs felt dead probably due to the hard effort on Saturday compared to mostly recovery runs over the last 4 or 5 weeks. I took it pretty easy today as I finished the 7 miles in an hour. |
| Saucony Guide 5 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 |
| Recovery day. 6 easy miles after work along the banks. Avg pace was 8:48. I was very tired after the run and dinner probably due to the recent lack of sleep. I slept through the night wthout getting up (11-6) and I feel much better this morning. |
| Saucony Guide 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| missed my workout yesterday. After watching the 5000m US Trials last night, I was motivated to run fast today (fast for me at least), so I decided to do a short tempo run today and will do a medium long run on Sunday. Started with a warm up mile, then 3 miles @ 6:58, 1 mile @ 6:40, followed by a slow cool down mile. I ran at lunch on the treadmill (1.5 incline). This was my first tempo run since the marathon on 5/20. I expected it to be hard, which it was, but I was happy to get through the workout. I forgot to check my training calendar when I left work today, but I think my Philly marathon training program starts next week. |
| Saucony Guide 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 111.50 | 0.00 | 4.00 | 0.50 | 116.00 |
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| Saucony Guide 5 Miles: 105.00 | Saucony Kinvara Miles: 11.00 |
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