| 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 | | 152.00 | 22.50 | 11.50 | 0.00 | 186.00 |
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| Saucony Guide 6 (lime/silver) Miles: 164.00 | Saucony Fastwitch 5 (blue/orange) Miles: 16.00 | Saucony Guide 5 (orange/yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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Noon - I wanted to squeeze in 8 miles during my lunch break so I had to run 6 of them at MP (6:51 avg pace).
Hopefully I can get in a few easy miles tonight at home after Russ goes to sleep. |
| Saucony Guide 6 (lime/silver) Miles: 8.00 |
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| | Comments(4) |
| | 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 TM (1%). 8:01 avg pace. |
| Saucony Guide 6 (lime/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 | 0.00 | 7.00 |
| 7 easy miles on the TM (1%). 8:00 avg pace |
| Saucony Guide 6 (lime/silver) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.50 | 0.00 | 7.00 |
| 7 miles on the TM (1%) including 3.5 LT miles (6:27) pace. this pace was too hard given my current fitness so i shut it down at 3.5 miles. |
| Saucony Guide 6 (lime/silver) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Training for the Chicago Marathon officially started today for me. This was my first "long run" of the year for me (15> miles). 16 easy miles and I wasn't too concerned about pace. I ran the first 5 very easy with Lauren and Russ in the stroller (10:00 pace). The next 10 I averaged right around 8:00 avg pace with miles ranginlg from 8:15 to 7:43. There wasn't too much structure during these miles so the pace varied a bit. I finished with a very easy cool down mile (9:45 pace). Total time was around 2:20. Although my base mileage hasn't been as high as planned so far this year, my races have gone well (PR each race). If I can stay injury free during my training, going sub-3hr at Chicago is well within reach. Training starting weight: 177 Training starting VDOT: 53 |
| Saucony Guide 6 (lime/silver) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 8 miles on the TM (1%) including 4 LT miles. 2 mile warm up 4 miles @ 6:27 pace 2 mile cool down This felt better than last week but still too hard given my current fitness. |
| Saucony Fastwitch 5 (blue/orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM(1%). 7:30 avg pace. I went to see spirit of the marathon 2 this evening. I enjoyed it, but liked the first one better. I need to get in some good mileage tomorrow. |
| Saucony Guide 6 (lime/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 |
| I got slammed at work again today so could only run 4 miles during my break (8:00) pace. By the time i had dinner and put my son down, it was past 8pm and i was feeling lazy so i skipped the evening run. |
| Saucony Guide 6 (lime/silver) Miles: 4.00 |
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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 |
| Squeezed in 8 miles during my lunch break. Total time was just under 58 minutes including 5 MP miles (6:52)). |
| Saucony Guide 6 (lime/silver) 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 skipped my run today because I scored last minute tickets to the US Open. Best part was that the ticket got me in to the NBC hospitality tent along the par 3 13th hole. The tent was air conditioned, fully catered and had the latest Samsung HD tv's. I got to see each player come through. It was a really cool experience and totally free! Got home just in time to take my wife out to dinner for her birthday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| The first 12 miles were good today (7:45 avg pace). I took the last 3.5 very easy but also bonked at the same time sinc I didn't take any gels. Once I got home, I was burning up and I have felt terrible since. I wasn't properly hydrated at the start and I think I must have had some form of heatstroke. |
| Saucony Guide 6 (lime/silver) Miles: 15.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I started feeling better mid day on Monday after staying home from work in the morning. I got slammed at work today and only had time for 5 miles during lunch. Got home, fed Russ and put him to bed then had to log back into work until 10:30 tonight. 8:01 avg pace. |
| Saucony Guide 6 (lime/silver) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59min during my lunch brerak including 4 @ MP (6:51 avg pace). i need to login to work again tonight so I am doubtful about getting in any evening miles at home. |
| Saucony Guide 6 (lime/silver) Miles: 8.00 |
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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 easy miles at home late tonight on the TM (1%) in 1:04:00. Things are still crazy busy at work, but I decided to put my computer away for a little bit to get a comfortable run in. It felt good. |
| Saucony Guide 6 (lime/silver) Miles: 7.50 |
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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 recovery miles on the TM. 9:00 avg pace. |
| Saucony Guide 6 (lime/silver) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
| We have to go to a wedding tonight and I know it will be a late night so I decided to push my long run up a day. I was scheduled to run 16 with 8 @ MP. I started the run with my son in the stroller at 9:15. I ran 5 with him then met my wife and dropped him off. At this point it was about 80 degrees and pretty humid so I knew the MP miles were going to be tough. Miles 1 - 5: 9:00 avg pace mile 6: 8:00 miles 7 - 10: 6:55 avg pace Mile 11: 8:45 (recovery) Mile 12: 7:10 Miles 13 - 16: 9:15 avg pace The heat was too much and I didn't want a repeat of last Sunday so I shut it down after the 5 MP miles and jogged the rest home. Overall, I got in 57 miles for the week which I feel good about given the extra hours needed at work this week. |
| Saucony Guide 6 (lime/silver) Miles: 16.00 |
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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 |
| 11 miles this evening at home on the TM after I put Russ to sleep. 1 mile warm up (9:00) 9 miles @ 8:00 pace 1 mile cool down (9:00) |
| Saucony Guide 6 (lime/silver) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 1.50 | 0.00 | 0.00 | 13.00 |
| Noon - 7 miles on the TM including 1.5 @ MP. 6 more miles planned for this evening.
8pm - 6 miles at home on the TM. 8:02 avg pace. |
| Saucony Guide 6 (lime/silver) Miles: 13.00 |
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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 recovery miles during my lunch break. 8:45 avg pace. |
| Saucony Guide 5 (orange/yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 8 miles on the TM (1%) including 4 LT miles. 2 mile warm up with strides; 2 miles @ 6:22 pace; 2 miles @ 6:18 pace; 2 mile cool down The effort level felt just right for the LT pace. i was concerned it was going to be too hard at this point in my training. |
| Saucony Fastwitch 5 (blue/orange) Miles: 8.00 |
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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 recovery miles on the TM before work. my legs were very tight, not sure if it was due to the tempo run yesterday or running early in the morning. i took it very easy (9:00 pace). |
| Saucony Guide 6 (lime/silver) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles along Kelly dr up to main st Manayunk and back to the house. I ran the first 3 with Lauren and pushing Russ in the stroller. Lauren was really having a hard time out there so she stopped after three and walked home with Russ. 11:00 avg pace for the first three. I was feeling good out there today even though it was pretty warm and humid and I didn't have my iPod. I kept a pretty good pace for the next 12 miles (8:10, 7:53, 7:55, 7:57, 7:47, 7:34, 7:42, 7:42, 7:46, 7:29, 7:37, 7:37). I finished with an easy cool down mile (9:04). 59 total miles for the week. My legs have been responding well to the recent ramp up in mileage. Hopefully this continues. |
| Saucony Guide 6 (lime/silver) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 152.00 | 22.50 | 11.50 | 0.00 | 186.00 |
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| Saucony Guide 6 (lime/silver) Miles: 164.00 | Saucony Fastwitch 5 (blue/orange) Miles: 16.00 | Saucony Guide 5 (orange/yellow) Miles: 6.00 |
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