| 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 | 96.50 | 5.00 | 22.50 | 0.00 | 124.00 |
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Saucony ISO Triumph Miles: 124.00 |
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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 |
| Tempo Run
1.5 mile w/u
3 miles @ 6:40 pace
1 mile @ 6:33 pace
.5 mile c/d
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Saucony ISO Triumph 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 in 43 minutes |
Saucony ISO Triumph Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 37:20
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Saucony ISO Triumph 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 miles in 41:30 |
Saucony ISO Triumph Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 29:30. |
Saucony ISO Triumph Miles: 4.00 |
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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 in 35 minutes. |
Saucony ISO Triumph Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7 miles in 51:15
2 mile w/u
2 miles @ 6:40 pace
1 mile @ 6:35 pace
1 miles @ 6:31 pace
1 mile c/d
The extra w/u mile helped today. The run felt pretty comfortable except for a little stomach cramp between 3-3.25 miles.
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Saucony ISO Triumph Miles: 7.00 |
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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 |
| Kelly/west river loop. 11 miles, 8:15 avg pace. |
Saucony ISO Triumph Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 4.50 | 0.00 | 7.00 |
| 7 miles in 50:35 2 mile w/u 1.5 miles @ 6:40 pace 1.5 miles @ 6:35 pace 1.5 miles @ 6:31 pace .5 mile c/d |
Saucony ISO Triumph Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 26:20 |
Saucony ISO Triumph Miles: 3.00 |
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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 in 47:10
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Saucony ISO Triumph Miles: 6.00 |
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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 |
| 5:30am - 14 miles, 8:23 avg pace |
Saucony ISO Triumph Miles: 14.00 |
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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 in 45 minutes |
Saucony ISO Triumph Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles in 49:40
1.5 mile w/u
2 miles @ 6:40 pace
1.5 miles @ 6:35 pace
1.5 miles @ 6:31 pace
.5 miles c/d
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Saucony ISO Triumph Miles: 7.00 |
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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, 8:57 avg pace |
Saucony ISO Triumph Miles: 4.00 |
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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 in 40 minutes |
Saucony ISO Triumph Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 8:00 avg pace. Falls bridge loop. |
Saucony ISO Triumph Miles: 13.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles in 49:28
1.5 w/u
1 mile @ 6:40 pace
2 miles @ 6:35 pace
2 miles @ 6:31 pace
.5 mile c/d
The run felt good today and the pace felt right.
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Saucony ISO Triumph 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 ISO Triumph Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 96.50 | 5.00 | 22.50 | 0.00 | 124.00 |
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Saucony ISO Triumph Miles: 124.00 |
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