| 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 | 59.00 | 8.00 | 10.50 | 3.00 | 80.50 |
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Saucony Ride 9 (Red/ Silver - 2) Miles: 40.50 | Saucony Ride 9 (Red/Silver) Miles: 13.00 | Saucony Ride 9 (Red/ Silver - 3) Miles: 12.00 | Saucony Cortina 4 Miles: 15.00 |
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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, 8:01 avg pace |
Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 7:08 avg pace |
Saucony Ride 9 (Red/ Silver - 2) Miles: 5.00 |
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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, 10:00 avg pace |
Saucony Ride 9 (Red/ Silver - 2) 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, 8:08 avg pace |
Saucony Ride 9 (Red/Silver) 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 |
| 8 miles, 7:57 avg pace |
Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 3.50 | 0.00 | 0.00 | 6.00 |
| 6 miles
2 mile w/u
3.5 miles @ 6:49 pace
.5 mile c/d
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Saucony Ride 9 (Red/ Silver - 2) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.50 | 0.50 | 0.00 | 7.00 |
| 7 miles in 55 minutes
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Saucony Ride 9 (Red/ Silver - 3) Miles: 7.00 |
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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 in 57:30 2 mile w/u 5 miles @ 6:31 pace 1 mile c/d |
Saucony Ride 9 (Red/Silver) 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 miles 8:40 avg pace |
Saucony Ride 9 (Red/ Silver - 2) 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, 8:24 avg pace |
Saucony Ride 9 (Red/ Silver - 3) 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 | 3.00 | 7.00 |
| Speedwork
2 mile w/u
3x1 (6:00, 6:00, 5:42) with .5 recoveries (@ 8:20 pace)
.5 mile c/d
First time in a long time doing 1 mile intervals. The first 2 felt very comfortable, so I pushed the pace a bit on the final interval (that one got me winded).
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Saucony Cortina 4 Miles: 7.00 |
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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 in 56:30
2 mile w/u
5 tempo miles (6:27, 6:27, 6:22, 6:22, 6:18)
1 mile c/d
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Saucony Cortina 4 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles, 8:10 avg pace |
Saucony Ride 9 (Red/ Silver - 2) Miles: 2.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 59.00 | 8.00 | 10.50 | 3.00 | 80.50 |
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Saucony Ride 9 (Red/ Silver - 2) Miles: 40.50 | Saucony Ride 9 (Red/Silver) Miles: 13.00 | Saucony Ride 9 (Red/ Silver - 3) Miles: 12.00 | Saucony Cortina 4 Miles: 15.00 |
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