| 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 | | 78.50 | 4.50 | 9.00 | 0.00 | 92.00 |
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| Saucony Guide 5 Miles: 85.00 | Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.50 | 0.00 | 0.00 | 9.00 |
| I was very lazy this weekend and skipped my long run (only 3 runs last week - eugh). I woke up early this morning to get in a longish run. I ran inside on the treadmill (1.5 incline) since the forcast is for mid to upper 90s all week. I ran 9 miles with an avg pace of 8:03 including warm up and cool down. I increased my speed throughout, peaking with 1.5 miles at a 7:30 pace before beginning my cool down. |
| 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 |
| 5 easy miles on the treadmill (1.5 incline) at a 9:00 pace |
| Saucony Guide 5 Miles: 5.00 |
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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 |
| I have been off the blog and not running since July 3rd due to the birth of my son Russell on July 4th. Being awake for almost 36 straight hours and being on my feet during most of the 14 hours that my wife was in labor really caused my ankle to flare up. due to this and being very busy learing how to take care of a newborn, i took some time off from running. Today was my return to work and was also the start of my 18 week training program for the philly marathon in Novemnber. i was scheduled to run 8 miles with 4 tempo miles in the middle, but my body was not up for starting my day at 5am. i decided to take a long lunch break and was able to get in 6 miles including 4 tempo miles (treadmill 1.5 incline). i ran 1 warm up mile at 9:00 pace, followed by 4 miles @ 6:45 pace, and finished with a cool down mile at 9:30 pace. This workout was very hard for me today due to the time off and lack of sleep but i was happy to fight through it. at some point soon, i will need to get up early for my workouts. hoping my body will cooperate. |
| 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 |
| I ran outside after work. at 6:30pm, it was 96 degrees and humid so i took it easy. avg pace was 9:02. When i was out on the run, a shipment came to the house with some running supplies i had ordered, including sme compression socks. i wore the socks for the rest of the evening and will try running in them later in the week. |
| Saucony Guide 5 Miles: 5.00 |
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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 general aerobic paced miles outside this morning along the banks. It was very difficult for me to get up this morning as the baby woke us up three times in the middle of the night. I also forgot to eat a banana before my run. Overall, the run was a bit of a struggle this morning. Avg pace was 8:17.
I tried running in the knee high compression socks I recently purchased. I got a couple nasty blisters from them and one of my toes was bloody when I took them off after the run. At lease my calves and ankles felt good afterwards. |
| Saucony Guide 5 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| um long run Saturday afternoon outside along the banks. The run felt pretty good as the temperature outside was cooler than it has been lately. Avg pace was 8:18. I am looking into entering a few races before the half marathon in September. I found a 15k on Aug 18 and may do a 5k on Sept 1. |
| Saucony Guide 5 Miles: 12.00 |
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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 |
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Tempo run today during my lunch break on the treadmill (1.5 incline). 1 mile warm up @ 9:00, 5 miles @ 6:44, and 1 mile cool down @ 9:00. The tempo miles were challenging, but much easier than the 4 tempo miles I ran last week at the same pace. |
| Saucony Kinvara 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 recovery miles today at lunch on the treadmill (1.5 incline). Avg pace was 9:00. |
| Saucony Guide 5 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 at lunch on the treadmill (1.5 incline). avg pace was 8:11. I was supposed to run 10 miles but life got in the way today. i may run tomorrow on an off day to make up for it. |
| Saucony Guide 5 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 at lunch on the treadmill (1.5 incline). Avg pace was 8:32/mile. |
| Saucony Guide 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| It was a brutal day out there, 80 degrees and very humid at 7am. this run was a huge struggle. I warmed up 5 miles at an 8:27 avg pace. i had already drank my 20 oz sports drink at this point so i stopped at a water fountain to refill and take a gel. from there, i had planned to run 8 miles at marathon goal pace, but that did not happen. i ran 3 miles at a avg 7:30 pace and started getting a headache from the heat. i shut it down and ran the last 5 miles at an 8:45 avg pace. I was happy when this one was over. when i got home, i weighed myself and was about 4 lbs lighter than when i started and i had drank 40oz of fluid dring the run. |
| Saucony Guide 5 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 general aerobic miles during my lunch break on the treadmill (1.5 incline). Avg pace was 8:05. I was a little tight for the first two miles but felt good for the rest of the run. |
| Saucony Guide 5 Miles: 6.00 |
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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 |
| Same workout as yesterday. ho hum |
| Saucony Guide 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.50 | 4.50 | 9.00 | 0.00 | 92.00 |
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| Saucony Guide 5 Miles: 85.00 | Saucony Kinvara Miles: 7.00 |
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