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Teal Wings of Hope 5k

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Glycerin Lifetime Miles: 169.50
Saucony Kinvara Lifetime Miles: 80.75
Saucony Fastwitch 5 Lifetime Miles: 303.45
Saucony Guide 4 Lifetime Miles: 330.05
Saucony Guide 5 Lifetime Miles: 477.25
Saucony Guide 5 (orange/yellow) Lifetime Miles: 380.81
Saucony Guide 5 (orange/white) Lifetime Miles: 380.35
Saucony Fastwitch 5 (blue/orange) Lifetime Miles: 346.50
Saucony Guide 6 (lime/silver) Lifetime Miles: 432.20
Saucony Guide 6 (red/silver) Lifetime Miles: 372.00
Saucony Guide 6 (white/orange) Lifetime Miles: 280.00
Saucony Guide 6 2014 (1) Lifetime Miles: 274.00
Saucony Guide 6 2014 - 2 Lifetime Miles: 327.80
Saucony Fastwitch 6 (Red) Lifetime Miles: 213.58
Saucony Guide 7 (Blue/Slime) Lifetime Miles: 324.75
Saucony Guide 8 (Blue/Purple) Lifetime Miles: 266.57
Saucony ISO Triumph Lifetime Miles: 307.25
Saucony Ride 7 Lifetime Miles: 213.25
Saucony Cortina 4 Lifetime Miles: 380.75
Saucony Ride 7 (green) Lifetime Miles: 312.25
Saucony Guide 8 (green) Lifetime Miles: 155.00
Saucony Ride 8 (slime 1) Lifetime Miles: 401.00
Saucony Ride 8 (slime 2) Lifetime Miles: 466.72
Saucony Ride 9 Lifetime Miles: 385.37
Saucony Ride 9 (Red/Silver) Lifetime Miles: 413.25
Saucony Cortana 4 (blue/silver) Lifetime Miles: 225.19
Saucony Ride 9 (Red/ Silver - 2) Lifetime Miles: 333.25
Saucony Ride 9 (Red/ Silver - 3) Lifetime Miles: 305.50
Brooks Launch 4 - Lobster Lifetime Miles: 354.50
Nike Pegasus 34 (black) Lifetime Miles: 30.00
Saucony Breakthru 3 (red) Lifetime Miles: 272.00
Saucony Ride 10 (white/aqua) Lifetime Miles: 299.00
Saucony Ride 10 (blue/grey) Lifetime Miles: 347.75
Brooks Launch 5 - Blue/neon Lifetime Miles: 250.10
Brooks Launch 6 (blue) Lifetime Miles: 188.50
Launch 6 (blue/gold) Lifetime Miles: 172.75
Launch 6 (burgundy) Lifetime Miles: 150.25
Saucony Fastwich 9 (white/blue) Lifetime Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
173.6517.752.009.85203.25
Saucony Guide 6 (red/silver) Miles: 169.25Saucony Fastwitch 5 (blue/orange) Miles: 34.00
Weight: 173.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I missed the last three training days due to illness. I caught the bug/virus that kept my wife out of work most of last week on Thursday. That probably helps explain why my Wednesday night run was a struggle.

8 easy miles with Lauren and with Russ in the stroller. My regular training will start again tomorrow hopefully. I feel totally fine, but I think Russ has now caught it. He has been wheezing all day n now has a fever. Time to break out the nebulizer. Hopefully hhis breathing improves with the treatment.

Saucony Guide 6 (red/silver) Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Another bad week for training.  I thought I had beat my illness on Saturday, then I caught something else Sunday night.  I had severe GI issues all week so I had to take the whole week off again.  8 miles in 59:30.

Saucony Guide 6 (red/silver) Miles: 8.00
Weight: 171.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I had planned to run 8 this morning before we drove to Rehoboth Beach for vacation.  About a mile in, I was having severe right knee pain so I took it slow and only ran 6.  9:00 avg pace.

Saucony Guide 6 (red/silver) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 8 very easy miles with my wife and sister in law this morning in Rehoboth.  10:30 avg pace.

PM - 6 aerobic pace miles on my own in 45:45. 

My knee felt fine for both runs.  I am going to experiment with more 2 a days this week as I will be sitting on the beach most of the day and should have a good chance to recover between morning and afternoon runs.

Saucony Guide 6 (red/silver) Miles: 14.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles this afternoon out to Dewey Beach and beyond down Coastal Highway.  8:20 avg pace.  I got back just before a rain storm.  A few minutes later, there was a great rainbow over the ocean.  We got a great view from our deck overlooking the ocean. 

It's Lauren and my 7th wedding anniversary today so we are about to head out for a nice dinner in downtown Rehoboth.  It's nice having the grandparents and aunts around for vacation, 24hr babysitters.

Saucony Guide 6 (red/silver) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles with Lauren out to Henlopen State Park and back.  10:08 avg pace.

PM - just as I was planning to go on an evening run, my brother and his family arrived at the house so I didn't want to be anti-social and I skipped the run.

Saucony Guide 6 (red/silver) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

6:30 AM - speedwork session along the boardwalk. The Rehoboth boardwalk is exactly 1 mile long so it made it easy to track the distance for the intervals.

3 mile warm up with strides;

3 x 1 mile with 1 mile recovery jogs (5:52, 5:50, 5:51; recovery jogs around 9min pace);

1 mile cool down

There was a pretty strong breeze along the beach this morning, mostly to the south.  I took advantage of the tailwind for the speed intervals and ran the recovery jogs into the wind so my splits were aided to some extent.  Overall, I was happy with the consistent sub-6 splits.  My right ankle was a little sore during the 2 miles after the last interval but feels fine now.  Hopefully today's agenda will include a few late afternoon slow miles, but we will have to see.  Planning to go outlet shopping today with could completely drain me.

 

Saucony Fastwitch 5 (blue/orange) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.5014.00

7:30 AM - 7 easy miles with Lauren out to Dewey Beach and back and up and back on the boardwalk.  9:40 avg pace.

3:15 PM - 7 easy miles with some strides during the last mile.  Out and back on Coastal Hwy.  7:53 avg pace.

Saucony Guide 6 (red/silver) Miles: 14.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles with Lauren this afternoon.  We found a new trail today on our last night in Rehoboth.  It was about 2 miles from the house and was a 4 mile trail that connects Rehoboth and Lewes Delaware.  I was a soft gravel trail which felt nice give this was my 10 run in the last 8 days.  Avg pace was 10:15.

This was Lauren's long run for the week.  With the Rock n Roll Philly Half Marathon a month away, she is right where she needs to be from a training perspective.  I on the other hand need to get in some longer tempo runs over the next few weeks to try to determine the appropriate pace for this race.

Saucony Guide 6 (red/silver) Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.670.000.000.0022.67

We are back home from vacation. I took yesterday off to take a rest. Long run today. 22.67 miles along the banks and out to forbidden drive and back. The weather was perfect today. I had planned to run 23, but my wife called during my last mile to say she was taking Russell to the park so I met them there. 8:01 avg pace. I had a slow warm up mile and 2 cool down that slowed down the average pace. I put in a strong effort between miles 10-20 including 6 miles in the 7:20 - 7:25 range between miles 14-19. Total time was 3:01:50.

Saucony Guide 6 (red/silver) Miles: 22.67
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

8 miles on the TM during my lunch break in 58 minutes including 4 MP miles (1%).  

3 mile w/u;

4 MP miles (6:53, 6:49, 6:44, 6:40);

1 mile c/d 

Saucony Guide 6 (red/silver) Miles: 8.00
Weight: 175.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.330.000.000.0015.33

Noon - 5 miles, 7:47 avg pace

8:30pm - 10.33 miles at home on the TM. 7:54 pace.

Saucony Guide 6 (red/silver) Miles: 15.33
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

8:30pm - 5 recovery miles at home on the TM. 8:48 avg pace.

Longish tempo run scheduled for tomorrow. Hopefully I get out of work early as planned.

Saucony Guide 6 (red/silver) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.751.252.000.0010.00

Today was a complete failure during my long tempo run.  had planned on 7 tempo miles and onlu made it through 2.  my legs felt dead during my warm up so i knew it was going to be a bad day.  in addition, i ate a big lunch less than 2 hours before my run which caused some serious stomach cramps.  lastly, my pace was too aggressive for my current fitness level as i have missed my tempo runs the last 3 or 4 weeks.

3 mile warm up with strides;

2 tempo mile (6:15 pace);

3.75 recovery miles;

1.25 MP miles (6:50 pace) 

i think i may need to dial my half marathon goal back a little bit as it is only 3 weeks away

 

Saucony Fastwitch 5 (blue/orange) Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 recovery miles along the banks (8:38 avg pace).

It was a beautiful morning out there today.


Saucony Guide 6 (red/silver) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

20 mile long run today.  We were down near Baltimore visiting my parents so Lauren and I ran along the NCR trail.  She ran the first 10 with me at 9:42 avg pace.  I was glad Lauren was able to keep the pace under 10 min, conditions were perfect which helped but more importantly she has been getting in some decent miles for her the last few weeks and is in good shape for the half marathon.

For the next 10 miles alone, I ran the following:

6 miles at marathon pace (6:36, 6:48, 6:44, 6:54, 6:54, 6:50),

1 recovery mile (8:43);

2 miles at marathon pace (6:34, 6:51);

1 mile cool down (9:30)

This run felt good after my struggles on Friday.  This being my 3rd 20+ miler of this marathon training cycle, my legs have adapted well to the distance and I feel pretty good afterwards.

5k scheduled for next Saturday.  Not quite sure what to expect.

Saucony Guide 6 (red/silver) Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.003.257.00

Speedwork today.  It felt nice to let out some steam today.  My dog has been in the hospital the last two days and the doctors can't figure out what is wrong with her.  It's costing me a fortune too.

2 mile warm up;

1.25 miles @ 5:42 pace, .75 mile recovery (8:30 pace);

0.75 miles @ 5:42 pace, .25 mile recovery (8:30 pace);

2 x 0.50 miles @ 5:42 pace, .25 mile recovery (8:30 pace);

0.25 miles @ 5:27 pace;

0.25 mile cool down (9:30 pace)

I felt like the workout went pretty good.  If I am able to run the 5k on Saturday, I am thinking shooting for just under 6:00 pace is reasonable.

Saucony Fastwitch 5 (blue/orange) Miles: 7.00
Weight: 174.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Noon - 7 miles in 53 minutes on the TM including 1 mile at MP

Saucony Guide 6 (red/silver) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.500.000.005.00

Noon - 5 miles including .5 @ MP.  7:38 avg pace.

Saucony Guide 6 (red/silver) Miles: 5.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Approx 8.25 miles today outside near my office. My garmin died less than a mile into the run. I think i was running for about 70 minutes and I was taking it pretty easy so 8.25 is my best guess.

I am running a 5k tomorrow. I would be happy with a time of 18:30.

Saucony Guide 6 (red/silver) Miles: 8.25
Weight: 0.00
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Race: Teal Wings of Hope 5k (3.1 Miles) 00:19:03, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.003.107.00

I won! I didn't ever expect to be the overall winner of a 5k with a 19 minute time, but a win is a win and I am very happy to check this off my long term goals list.

As you could imagine this was a small race with a light field, about 170 runners (70 men). The course was along a nice bike trail inside of veterans park in Hamilton, NJ. IT was hot this morning and very humid. I ran a slow 1.5 mile warm up and was drenched in sweat. Given the humidity, I knew it was going to be tough to PR today.

The gun went off and about 4 or 5 guys went out in front of me including a 12 year old who took the early lead and finished 5th overall in 21:02, kudos to him. About a quarter mile into the race, I was still in 5th and the pace felt very comfortable (about 6:10). At this point, I felt like I had a good shot to win as the three just in front of me were starting to slow down a little bit. I pushed a little bit and easily moved to 2nd. At about .5 miles, the 12 year old had about a 10 meter lead on me and I quickly passed him to take the lead. I didn't look at my watch again until 1 mile (5:57). I looked back at this point and had built a decent gap on 2nd place. As I hit the oval turn around point around 1.75 miles I looked back and no one was there. I figured I had at least a 20 second lead and figured it was going to be very hard for anyone to catch me so I let up a little bit on the pace. I ran mile 2 in 6:10. I was feeling winded during mile three and let up a bit more knowing I was going to win. I didn't check my watch again until the end of the race. Mile 3 was in 6:25. I pushed it for the final .1 as people were cheering near the finish. I ran the final .1 at 5:57 pace. Overall time was 19:03, 4 seconds off my PR. Afterwards, I was very happy to win, but wished I had pushed it a little bit harder during the last mile. I finished about 25 seconds ahead of 2nd and a minute ahead or 3rd.

For the victory, I won a tennis racquet (not stringed) and a tennis racquet bag that holds at least 3 racquets along with a nice glass paper weight trophy thing. Too bad I don't play tennis, but I think my wife has a friend who will give us a little cash for the racquet/bag.

It was a nicely run event, except for a timing snafu that delayed the awards ceremony. The bib numbers and times were originally correct, but somehow the names attached to the bib numbers were all wrong. It got fixed eventually. I think I will run this again next year.

Saucony Fastwitch 5 (blue/orange) Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
173.6517.752.009.85203.25
Saucony Guide 6 (red/silver) Miles: 169.25Saucony Fastwitch 5 (blue/orange) Miles: 34.00
Weight: 173.70
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