| 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 | 89.75 | 12.00 | 9.75 | 1.00 | 112.50 |
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Saucony ISO Triumph Miles: 39.00 | Saucony Ride 7 Miles: 66.00 | Saucony Cortina 4 Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.25 | 0.00 | 5.75 | 0.25 | 7.25 |
| 7.25 miles during my lunch break 1 mile w/u 2 miles @ 6:58 pace 2 miles @ 6:53 pace 1.75 miles @ 6:49 pace .25 @ 6:00 pace .25 c/d The run felt good today and was a little redeming after a poor race performance on Sunday. |
Saucony ISO Triumph Miles: 7.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.75 | 6.00 |
| 6 miles in 49:40
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Saucony ISO Triumph Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 8.00 | 0.00 | 0.00 | 13.25 |
| 13.25 miles in 1:43:00.
3.5 mile warm up
4 MP miles @ 7:13 pace
1 mile recovery @ 8:13 pace
4 MP miles @ 7:08 pace
.75 mile cool down
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Saucony Ride 7 Miles: 13.25 |
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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, 8:15 avg pace |
Saucony Ride 7 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles, 8:16 avg pace |
Saucony Ride 7 Miles: 8.50 |
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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 in 44 minutes |
Saucony ISO Triumph Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| 7.5 miles in 59 minutes 2.5 mile warm up 4 miles @ 6:40 pace 1 mile cool down Pace was too aggressive |
Saucony Cortina 4 Miles: 7.50 |
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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 in 44:15 |
Saucony ISO Triumph 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 |
| 18 miles in and around mercer county park. 8:13 avg pace, miles ranging from 8:47 to 7:43. It feels good that work has returned to a manageable level and I was able to get in a solid training week. The marathon is in 10 weeks so I will need to play catch up. |
Saucony Ride 7 Miles: 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles, 8:40 avg pace
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Saucony ISO Triumph Miles: 5.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 4.00 | 0.00 | 0.00 | 5.50 |
| Tuesday was a sick day, stomach bug. 5.5 miles with 4 @ 6:58 pace |
Saucony ISO Triumph Miles: 5.50 |
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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 easy miles on the treadmill during the football game in 1:42:30 |
Saucony Ride 7 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles, 8:50 avg pace |
Saucony Ride 7 Miles: 4.25 |
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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, 8:45 pace |
Saucony ISO Triumph Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 89.75 | 12.00 | 9.75 | 1.00 | 112.50 |
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Saucony ISO Triumph Miles: 39.00 | Saucony Ride 7 Miles: 66.00 | Saucony Cortina 4 Miles: 7.50 |
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