| 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 | | 223.25 | 15.00 | 10.00 | 0.75 | 249.00 |
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| Saucony Guide 6 (lime/silver) Miles: 141.00 | Saucony Fastwitch 5 (blue/orange) Miles: 16.00 | Saucony Guide 6 (red/silver) Miles: 92.00 |
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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 |
| Noon - 7 miles on the TM in 54:35. 8pm - 7 miles on the TM at home in 55:20. The run felt good this evening as I had a lot of energy. I thought the oversized portion of Chinese food leftovers was going to make me feel sluggish, but it didn't. I guess the two hours between dinner and the run helped. |
| Saucony Guide 6 (lime/silver) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.75 | 9.00 |
| Noon - I took a long break to fit in my run today. 9 total miles on the TM (1%) with 10x100m strides just before my cool down. Total time was 69:40. The strides started at 6:00 pace and progressively got faster each set, final set was 5:27 pace. My legs felt great during the strides, but are pretty tight now, especially my hamstrings. I will plan to use the roller tonight and take an epsom salt bath. Recovery day tomorrow. |
| Saucony Guide 6 (lime/silver) 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 recovery miles on the TM. 8:48 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 | 0.00 | 0.00 | 0.00 | 11.00 |
| Happy 4th of July everyone and Happy 1st birthday to our son Russell!! It's hard to believe a year ago today we were in the hospital waiting for the arrival of our son. We have survived the year well. 11 easy miles along the banks and west river drive. I was out the door by 7:30 so the heat wasn't bad. It was really humid but there was a decent breeze coming back home. Avg pace was 7:52. Looking forward to spending the day off with friends and family. We are going to a BBQ this afternoon and will try to watch fireworks tonight' from our roof deck. I have a feeling our view will be blocked though. |
| Saucony Guide 6 (lime/silver) Miles: 11.00 |
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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. 8:40 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run today in and around Mercer County Park in NJ near my mother in law's house. I started my run at 7:30am and it was already 80 degrees with close to 100 percent humidity. by the time I finished it was easily in the 90s. a few miles into the run, i decided to throw out any time goals today and wanted to just survive without overheating. i probably drank about 100 oz of water during the run and still had aheadache by the finish. avg pace was 8:39. i a happy to have the long run out o the way and to have day off tomorrow. |
| Saucony Guide 6 (lime/silver) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Tempo run on the TM during my lunch break (1%). 2 mile warm up; 5 miles at 6:18 pace; 1 mile cool down. My legs were still tight for the first tempo miles but loosened up after and the rest of the run felt good. |
| Saucony Fastwitch 5 (blue/orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Noon - 6 miles during my break in 47:30 8:15 pm - 9 miles at home in 72 min |
| Saucony Guide 6 (lime/silver) Miles: 15.00 |
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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 (8:58 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Yesterday was an unplanned day off as my right ankle was feeling pretty sore and I didn't want to push my luck with an mp long run scheduled on Saturday. 7 easy miles today. 7:55 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 | | 12.00 | 6.00 | 0.00 | 0.00 | 18.00 |
| Long run today with the middle third at MP effort. As soon as I got out of bed today, I knew this run was going to be a struggle. I was coming off 4 straight nights of about 6 hours of sleep and my legs felt dead during the whole run. The weather was in the low to mid 70s and cloudy with a good breeze along the Kelly drive/west river drive loop. I ran the first 7 miles around 8:30 avg pace. The next 6 miles were at MP effort, the first 3 being into a stiff headwind. This took a lot out of me trying to stay near marathon pace. The next two were with a tailwind which made the miles feel ok but the last was into another headwind. MP splits were 7:05, 7:15, 7:31, 7:08, 7:06, 7:26. I had planned to run 10 miles at MP effort today but was totally discouraged by the way my body was dealing with the faster pace so I shut it down and jogged the final 5 miles home. Total time was 2:28:00. I feel like I have only had one successful long run so far during my current marathon training. I know I need to get more sleep and eat better. I am struggling with the fact that my 5 mile tempo run earlier this week was at 6:18 pace, yet I couldn't get a single mile under 7 min pace today. If I look on the positive side of things, the marathon is still about three months away and I feel my overall fitness level is higher than it was last year 3 months before the Philly marathon. My ankle held up ok today, but I was starting to feel some discomfort during the last MP mile and the final 5 easy miles. It's almost time for a new pair of trainers. |
| Saucony Guide 6 (lime/silver) Miles: 18.00 |
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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 in 55:30. |
| 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 |
| Noon - 7 easy miles. 7:54 avg pace. Going to buy new trainers after work and will run a few easy miles this evening. |
| Saucony Guide 6 (lime/silver) Miles: 7.00 |
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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 total miles on the TM during my lunch break in 58:00 with the middle 4 miles at MP (6:49). |
| Saucony Guide 6 (lime/silver) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 55:25 |
| Saucony Guide 6 (lime/silver) 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 |
| Noon - 4 easy miles on the TM (7:55 avg pace) |
| Saucony Guide 6 (red/silver) Miles: 4.00 |
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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 |
| 8 miles at home on the TM in 1:06:00. Not exactly sure what happened today. I ran at home to avoid the heat. It got so hot during the ren in the room with the treadmill that about 7.5 miles into the run, I almost fainted. I was supposed to run 15. I am really looking forward to the fall for purposes of long runs. |
| Saucony Guide 6 (red/silver) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles on the TM (1%) during my break including 5 LT miles @ 6:18 pace. I forgot my ipod today and as a result struggled through this workout but survived. |
| Saucony Fastwitch 5 (blue/orange) Miles: 8.00 |
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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 |
| Noon - 6 miles in 45:35. I was busy at work today so I ran a little bit faster than my normal easy runs. 8:40pm - 10 miles at home in 1:20:00. I had a diet soda with dinner to give me a little caffeine before the run. It's almost 11pm now and I feel wide awake. |
| Saucony Guide 6 (red/silver) Miles: 16.00 |
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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 at lunch. 8:46 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 | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 progressive miles on the TM starting at 8:15 pace and ending with 3 MP miles (6:50). |
| Saucony Guide 6 (red/silver) 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 easy miles on the TM (7:50 avg pace). |
| Saucony Guide 6 (red/silver) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles this afternoon along the banks, out Kelly drive to the Manayunk towpath. I turned around at 11 miles, stopped the run at 21 and walked the final mile as a cool down. The weather was warm (84 degrees), but the humidity wasn't bad. My body responded very well, especially since I had very little sleep last night since my wife was in the ER until about 2am. Mile splits were as follows: 8:23, 7:45, 7:49, 7:52, 7:51, 7:55, 7:55, 7:51, 7:51, 7:57, 7:43, 7:44, 7:38, 7:27, 7:41, 7:56, 7:45, 7:51, 7:59, 7:58, 8:57 (cool down mile). I started to struggle to keep the pace around mile 17, but I guess that is to be expected for it being my first 20+ miler during my current marathon training. Overall, I am very happy with the run. With 11 weeks to go until tHe Chicago Marathon, I feel like I am at a pretty good fitness level. The recovery week helped a lot last week as my legs felt very fresh this week. I hit 65 miles for the week, which is one of the highest mileage weeks ever for me. |
| Saucony Guide 6 (red/silver) Miles: 21.00 |
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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 |
| Noon - 6 miles @ 8:20 avg pace (TM) |
| Saucony Guide 6 (red/silver) Miles: 6.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles along the banks. it was beautiful outside this morning, 68 degrees with a cool breeze. i need to get back into the habit of running before work. 7:28 avg pace including 2 MP miles (6:56, 6:48) |
| Saucony Guide 6 (red/silver) Miles: 10.00 |
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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 |
| 12 very easy miles this evening along the Kelly/west river loop. I wasn't planning on running this easy, but I started the run only about an hour after dinner (pizza and salad) and was fighting cramps and the urge to lose my dinner for about the first 7 miles. 8:47 avg pace |
| Saucony Guide 6 (red/silver) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 223.25 | 15.00 | 10.00 | 0.75 | 249.00 |
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| Saucony Guide 6 (lime/silver) Miles: 141.00 | Saucony Fastwitch 5 (blue/orange) Miles: 16.00 | Saucony Guide 6 (red/silver) Miles: 92.00 |
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