| 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 | | 185.20 | 0.00 | 19.30 | 0.50 | 205.00 |
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| Saucony Guide 5 Miles: 179.00 | Saucony Kinvara Miles: 26.00 |
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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 |
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Treadmill (1.5 incline)
1 mile warm up @ 8:45
4 miles @ 6:45
1 mile cool down @ 9:00
This workout was harder than expected. I don't feel like I made any progress from the last tempo run. |
| Saucony Guide 5 Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 recovery miles on the treadmill during my lunch break (1.5 incline). Avg pace was 9:00. |
| Saucony Guide 5 Miles: 4.00 |
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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 aerobic pace miles on the treadmill during my lunch break (1.5 incline, 8:03 avg pace). My legs feel pretty good although it was my 5th staight day running. I haven't run 5 consecutive days in awile. Hopefully they hold up for my long run tomorrow. |
| Saucony Guide 5 Miles: 6.00 |
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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 outside on forbidden drive. i got a very late start (11am) so i hit the hottest part of the day. i threw a time goal for this run away due to the heat ad cut the run a few miles short. avg pace was 8:30. My legs feel pretty good after running 6 straight days. i will be driving over 6 hours on sunday so i plan to wear my compression socks. |
| Saucony Guide 5 Miles: 11.00 |
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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 on the treadmill after work (1.5 incline, 8:00 avg pace). i am waiting for the bus and starving. hoping lauren has dinner ready or at least we will make something quick and easy tonight. |
| Saucony Guide 5 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 |
| Repeat of yesterday's workout. 7 miles on the treadmill (1.5 incline, 8:00 avg pace) |
| Saucony Guide 5 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 during my lunchbreak on the treadmill (1.5 incline, 8:27 avg pace) |
| Saucony Kinvara 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 |
| 11 miles this morning outside around the banks/falls bridge loop. about half way through, i stopped to fill my water bottle and my garmin malfunctioned again when i started back up. i think my avg pace was right around 8:30. My legs felt dead throughout eventhough i got decent sleep (around 6 hours) with only two interuptions. i will drink plenty of fluid today and take tomorrows recovery run very easy to recharge for my long run on saturday. |
| Saucony Guide 5 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 treadmill during my lunch break (1.5 incline, 8:59 avg pace). long run tomorrow. |
| Saucony Guide 5 Miles: 5.00 |
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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 |
| 15 miles this moring along kelly dr up to manayunk and back. it was not as hot as it had been the last few weekends so that was nice. the first 4 or 5 miles were rough but then my body loosened up a bit. i was moving along well. at around mile 12 i ran into my friend meg who is training for her first marathon in november so i slowed up a bit to run a mile wth her for about a mile. total avg pace was 8:21. it was asolid week for me. i have a 15k next saturday. |
| Saucony Guide 5 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
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Tempo run today during my lunch break on the treadmill (1.5 incline).
I was feeling under the weather this morning and my mom contacted me right when I got to work to say my dad was in the hospital. It sounds like he is doing ok and I will probably head home to visit him tomorrow. All things considered, I wasn't expecting a good workout today.
I was surprised that the workout went very well. 1 warm up mile @ 9:00 pace, 6 miles @ 6:44 pace, 1 mile cool down @ 9:00 pace. I still had a little bit left in the tank when I finished and this was much easier than the last tempo run when I could only run 4 miles at this pace. Maybe it was the shoes (Kinvara vs Guide 5).
This was a confidence booster for Saturday's race. |
| Saucony Kinvara Miles: 8.00 |
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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 easy miles on the treadmill during lunch. avg pace was 8:30 (1.5 incline). My legs felt pretty good today after yesterdays tempo run. |
| Saucony Guide 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles this morning outside along the banks. It was foggy and humid at first, but felt nice for the second half of the run. My legs felt dead for the first 4 miles again, but I felt good for the last 6. Avg pace was 8:04. Also on a positive note, my dad was released from the hospital last night. sounds like he will be back to normal soon. |
| Saucony Guide 5 Miles: 10.00 |
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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 recovery miles on the treadmill at lunch (1.5 incline). my run got cut short as i had to deal with a work email that i received on my blackberry mid run. avg pace was 9:00. |
| 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 recovery miles on the TM (1.5 incline, 8:57 avg pace) 15k tomorrow evening |
| Saucony Guide 5 Miles: 5.00 |
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| | Race: |
Washington Crossing 15K (9.3 Miles) 01:03:52, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 9.30 | 0.00 | 13.00 |
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It was a great race today. The race was at 5pm this evening along the Delaware River canal towpath. the course was very scenic and although the path was only about 6 feet wide, there were only 115 runners that were sent off in 4 waves so it wasn't an issue. i was in the first wave of 25 runners. 3 guys jumped ahead at the start. i stayed with them for a tenth of a mile but realized quickly that they were much faster than me. i slowed my pace closer to my goal pace of 6:50 per mile. a guy passed me about a quarter of a mile into the race. i tucked behind him and drafted until the end of the first mile. noticing he was struggling to hold the pace, i went by him and was by myself for the rest of the race. My splits were as follows: 6:45, 6:45, 6:41, 6:49, 6:49, 6:53, 6:55, 7:01, 7:09, 6:52 pace (for last 0.3). Overall avg pace was 6:52, just over my goal pace of 6:50. First place was about 8 minutes ahead of me and second and third were about 3 minutes ahead. i had about 30 seconds on the fifth place guy. I was very happy with my race strategy and pace especially considering this came at the end of my training week without a day off before the race like i normally do. my training is right where i want it to be about a month before the philly half. |
| Saucony Kinvara Miles: 13.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I was still pretty sore from the race Saturday night, so I skipped my scheduled 9 miles this morning and ran a very easy 6 during my lunch break instead. Avg pace was 8:50 (treadmill, 1.5 incline).
This will be a recovery week (i.e. no tempo/speedwork), but similar mileage to the last 3 weeks. |
| Saucony Guide 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles this morning along the banks. My legs still are not 100% from the race so I took it pretty easy. avg pace was 8:29. the second half was a little bit faster but still over 8:00 pace. |
| Saucony Guide 5 Miles: 10.00 |
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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 easy miles on the treadmill during my lunch break (1.5 incline, 8:00 avg pace). my legs felt back to normal today. |
| Saucony Guide 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles this morning along the banks, the same as Tuesday's run. I was in bed by 9pm last night which made getting up at 5 much easier, even with the baby waking up 3 times in the middle of he night. Similar to other early morning runs recently, it took me 3 or 4 miles to get warmed up and feeling ready to run. i have decided to go with it and not push the pace until my body is ready. I did push the pace a little bit miles 7,8, and 9. avg pace was 8:21. |
| Saucony Guide 5 Miles: 10.00 |
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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 on the treadmill before work (1.5 incline, 8:58 avg pace). Legs feel pretty good. Medium-long run tomorrow. |
| Saucony Guide 5 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 |
| We drove down to Baltimore last night to visit my family and stayed overnight. I ran 14 miles this morning along the NCR trail. My legs felt fresh and the weather was nice so I ran a bit harder than planned. The first seven miles were around an 8:05 pace with the last seven around 7:30 pace. overall avg pace was 7:47. |
| Saucony Guide 5 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| I have felt like crap the last two days fighting a small cold. i was supposed to run 8 miles this morning, but it was pouring outside so i decided to run 6 during lunch at the gym and make up the extra 2 later this week. I actually felt pretty good during the run, not so much after. i ran 6 miles at aerobic pace with strides at 5k pace at the end. total avg pace was 7:47 (treadmill, 1.5 incline) |
| Saucony Guide 5 Miles: 6.00 |
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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 |
| Sick day. i worked from home today and skipped my workout to try and beat the cold i have been fighting the last few days. | |
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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 miles this morning along the banks (falls bridge loop). i a still feeling the cold a little bit but i feel much better than yesterday. avg pace was 7:55 with the first 6 miles at 8:15 and the second 6 at 7:40. a section of this loop makes up about the last 7 or 8 miles of the rock n roll half marathon which is a little more than 2 weeks away. i will being running this loop a few more times before the race focusing on pushing my pace once i cross the bridge to simulate the last 4 miles or so of the race. Same workout planned for tomorrow. |
| Saucony Guide 5 Miles: 12.00 |
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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 |
| A similar workout today as yesterday. we got out of work at noon today so instead of getting up early to run before work, i ran at the gym after work. 12 total miles, 6 @ 8:19 pace, followed by 6 @ 7:39 pace (1.5 incline). the arch in my right foot started getting sore during the second half of the run and i am feeling some pain walking afterwards. this makes me nervous with a marathon pace run coming up on sunday. i am wondering if the strides on monday coupled with sub 8 min miles on sat, yesterday, and today, have put too much strain on my foot. i will not push it on sunday if i a still feeling pain with the half marathon only two weeks out. |
| Saucony Guide 5 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 185.20 | 0.00 | 19.30 | 0.50 | 205.00 |
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| Saucony Guide 5 Miles: 179.00 | Saucony Kinvara Miles: 26.00 |
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