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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
152.7516.0012.3010.70191.75
Saucony Guide 5 (orange/yellow) Miles: 44.00Saucony Guide 5 (orange/white) Miles: 83.25Saucony Fastwitch 5 Miles: 64.50
Weight: 173.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 6 recovery miles outside along the eastern section of the marathon course (columbus blvd and chestnut st). Avg pace was 8:44.

PM - 4 recovery miles on the TM during my lunch break.  Avg pace was 8:45 (1.5 incline).

First speedwork session of my marathon training tomorrow.  5k on Sat.

Saucony Guide 5 (orange/yellow) Miles: 4.00Saucony Guide 5 (orange/white) Miles: 6.00
Weight: 176.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Speedwork today on the TM (1.5 incline)

Today's workout did not go the way I wanted.  I had planned to run a 3 mile warm up, 4 x 1 mile (6:11 pace) with .5 mile recoveries, and a 2 mile cool down for a total of 11 miles.  I wore my flats.

The warm up felt ok.  I ran an easy 2.75 miles then got off the TM to do some stretching since my left hamstring felt a little tight on my PM run yesterday.  I finished the warm up and got into the threshold intervals.  This was an aggresive pace for being my first speed session in a while, but I thoguht with my recent fitness gains that I would survive.  I got through the first interval ok, but it was harder than expected.  Half way through the second interval, my hamstring got really tight.  I was able to finish the second interval, but went straight to my cool down from there (I don't think I would have made it through the full 4 intervals at that pace today even if I didn't have the hammy issue).  With a 5k scheduled for Saturday and a MP long run on Sunday, I thought it was wise to shut it down.  I will have to see how the rest of the week goes, but I am considering skipping the 5k on Satruday if I am still remotely sore.  I got a free entry to the race anyway. 

Saucony Fastwitch 5 Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

I wanted to test out my hamstring today.  I ran 1.25 miles on the treadmill at a very easy pace (9:30).  My hamstring was very tight.  In addition, I had a terrible cramp on the right side of my stomach.  I couldn't really explain what was happining but I had to stop.  Throught the rest of the afternoon, I started to feel worse and worse.  When I got home after work, I took my temperature and had a fever of 101!

Saucony Guide 5 (orange/white) Miles: 1.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick day.  I had to go to work this morning to attend a meeting, but came home afterwards.  going to try to sleep this fever off.  taking today and tomorrow off from running at a minimum.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well my fever/virus got worse before it got better reaching a high of about 102 on friday night.  i spent all day saturday in bed and started feeling better on sunday.  i feel like the fever is gone today but i still feel somewhat weak.  i have 9 miles scheduled for tomorrow.  we will see how it goes.

Weight: 174.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.507.00

7 miles on the TM during my lunch break.  avg pace was about 7:45 with some strides during the last 1.5.  it felt great to be running.  i was feeling a similar cramp to the other day during the first half of my run,but not as severe.

Saucony Guide 5 (orange/white) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.500.000.007.00

7 miles on the TM during my lunch break (1.5 incline).  Avg pace was 7:45.  I finished up with .5 miles at MP.

Saucony Guide 5 (orange/yellow) Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles on the TM during my lunch break (1.5 incline).  Avg pace was 8:22.  Tempo run tomorrow.  Hopefully i won't deal with any stomach cramping issues.

Saucony Guide 5 (orange/white) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.006.000.008.50

Progressive tempo run today on the TM during my lunch break (1.5 incline).

1.5 mile warm up, 3 miles @ 6:40, 2 miles @ 6:35, 1 mile @ 6:31, 1 mile cool down.

60 minutes total.

I am pleased with the run today.  It didn't feel great but coming off the illness/hamstring/time off, I am ok with it.  I was happy that my hamstring felt fine and I didn't have any stomach cramps like I had been experiencing all week.

Saucony Fastwitch 5 Miles: 8.50
Weight: 173.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles along the banks.  8:27 avg pace.

Saucony Guide 5 (orange/white) Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles this morning along the banks/manayunk toe path.  I had planned to run 22 today, but had a hard time with the run today.  avg pace was 8:20.

Saucony Guide 5 (orange/yellow) Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.002.007.50

Speedwork today on the TM (1.5 incline).

2 warm up miles

5 x .5 miles @ 6:00/mile pace, .25 miles recovery @ 7:30/mile pace

2.5 cool down miles 

Saucony Fastwitch 5 Miles: 7.50
Weight: 172.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles early this morning along the banks. Avg pace was 7:59 with the miles 8-14 @ 7:35 avg pace.  The first 6 miles are so didn't feel great, but I got in a good rythm for the faster miles.

Saucony Guide 5 (orange/white) Miles: 15.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles on the treadmill during my lunch break.  Avg pace was 8:57 (1.5 incline)

Saucony Guide 5 (orange/yellow) Miles: 6.00
Weight: 0.00
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Race: Kids Chance 10k (6.31 Miles) 00:41:47, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.700.006.300.007.00

This race was not well organized and a mistake on the organizers part cost me first place in my age division.

It was an out and back course on a somewhat secluded trial (forbidden drive).  From prior training runs on this trail, my Garmin has not been very accurate, mostly understating total mileage.  Prior to the start, the organizer made it clear not to turn around at the 3 mile mark as there will be a volunteer at the 3.1 turn around.

The race started and I went out with the two leaders, the eventual winner and a buddy of mine who is quite a bit faster than me.  They had about a 15 meter lead on me at the first mile mark.  I crossed the first mile in 5:5x, but my Garmin had the first mile at 6:06.  Similar to past 10ks, I went out too fast and it cost me some time overall compared to if I had stayed at my goal pace throughout.

By the time I crossed the 2 mile mark, I was alone in 3rd.  There was no way I would catch the leaders.  My Garmin read 1.86 miles at this point and I think I crossed the marker around 12:10.  About .2 before the 3rd mile mark, I was passed by another guy and I tucked behind him.  As we approached the 3rd mile mark, I was surprised that we had not seen the two leaders coming back yet.  About 15 seconds later, we saw them with their arms raised in disgust saying that there wasn't a volunteer around and it wasn't clear where to turn around.  Me and the guy in 3rd continued going, he had about a 5 meter lead on me.  We continued to run until I saw my watch read 3.1 miles.  I yelled ahead to him saying it was 3.1 by my watch.  He said it was 3.17 by his and asked if we should turn around.  We decided to turn around.  About .1-.2 miles after we turned around, we saw the volunteer at the official turn around and it turns out 5 people had turned around before us so we were now in 7th and 8th although we could only see 2 of the 5 people.  We quickly passed the two and I was again tucked behind the guy I had been running with since before the turn.  At this point, I was pretty pissed off about what had happened so I surged and dropped the guy I had been running with.  I continued at a good pace and around mile 5, I noticed someone wearing a bib about 50 meters ahead of me running at a good pace.  I got within about 10 meters of him just before mile six, but he noticed me coming and put in a final kick and I could not catch him.  He finished 9 seconds ahead of me and was the winner of our age group.  The person who finished 3rd overall was the top female.  Her time was just under 40 minutes so it's hard to say whether or not I would have beat her had I not run the extra distance.  The 4th place finisher finished 27 seconds ahead of me so most likely would have beat him as well.  The total distance my Garmin read for the race was 6.31 miles (6:39 pace), but I wouldn't be surprised if I ran a longer distance than that given my issues in the past with my Garmin on this trail.

My official time was 2 seconds slower than my PR, but had I run the true race distance, I would have knocked at least 40 seconds of my previous PR and probably more than that.

After the race, I complained and the first two finished also complained on my behalf.  The race director personally apologized to me for the error, which made me feel a little bit better, but the overall results were not changed as a result.

Saucony Fastwitch 5 Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles this afternoon along the banks.  My legs were pretty sore from the race yesterday so I was not looking forward to this run.  My body responded well given the circumstances.  My avg pace was 7:57 including two cool down miles at 9:15 pace.

I got home, had dinner, and then took an epsom salt bath which made my legs feel much better.

4 weeks until the marathon.  Looking forward to the taper.

Off day tomorrow

Saucony Guide 5 (orange/white) Miles: 18.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lunch break - 5 recovery miles on the TM (1.5 incline).  8:58 avg pace

Evening - 5 recovery miles around the city.  8:54 avg pace.

Saucony Guide 5 (orange/white) Miles: 10.00
Weight: 172.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.003.0010.00

Got some speed/marathon pace miles in this morning on the treadmill (1.5 incline).

2.5 mile warm up

2 x 1 mile @ 6:00 with .5 mile recovery (8:25 pace);

2 x .5 mile @ 6:00 with .25 mile recovery (8:25 pace);

1 mile @ 6:58 pace;

2 mile cool down

The run felt pretty good.  No cramping or hamstring issues.  I think the 6:00 pace is a bit too aggresive for 1 mile splits for me at this time and I probably would have been better off running more mile sets at a slightly slower pace.

Saucony Fastwitch 5 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.500.000.008.00

I was scheduled to run 15 miles this morning, but I didn't sleep well and turned my alarm off when it sounded at 4:30am. 

I squeezed in 8 miles during my lunch break on the TM (1.5 incline). 

1 mile warm up @ 8:30

2 miles @ 7:41 pace

4.5 MP miles (6:58 pace)

.5 mile cool down (8:30 pace)

Saucony Guide 5 (orange/white) Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles on the TM during my lunch break (1.5 incline).  avg pace was 7:45.  the run felt really good today.

5k in my neighborhood in philly tomorrow.  it starts two blocks from my house and the course runs past my house.  looking to do better than my 7th place finish last year. 

Saucony Guide 5 (orange/yellow) Miles: 7.00
Weight: 0.00
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Race: SWCC 5k (3.21 Miles) 00:19:43, Place overall: 11, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.300.000.003.204.50

There was tougher competition this year compared to last.  At least there wasn't freezing rain this year.

I ran a fairly consistent race.  I didn't start too fast and my splits were pretty even.  My mile splits were 6:00, 6:15, 6:15, 6:03 pace for final 0.21 miles.  I wanted to break 19 minutes today, but my time was 19:43.  Technically a PR by one second, but my watch measured the course at 3.21 miles (6:09 avg pace) which is equivalent to 19:05 for 3.1 miles.  I am happy with 19:05 equivalent which suggests an equivalent marathon time just over 3:05. 

I have my final 20 mile training run tomorrow.  I hope to run the last 14 miles at MP.  We will see how that goes.  With the hurricane coming tomorrow, I may have to do the long run on the TM.  We'll see. 

Saucony Fastwitch 5 Miles: 4.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

With the hurricane approaching, the weather forecast was for 30+ MPH wind gusts, so I decided to run on the treadmill at the gym.

I ran 20 miles on the TM (1.5 incline).  Since the treadmills have a max time of 60 minutes at the gym, I took two quick breaks during the run.  I started the run easy with 6 miles at an avg 8:30 pace.  I took a quick break to use the bathroom and fill my water bottle.  I then ran 8 miles at 6:58 pace and took a one minute break to reset the timer on the treadmill and fill my water bottle.  I ran two more miles at 6:58 pace and finished with 4 miles at 8:00 pace.  I was scheduled to run 14 MP miles today.  I could have continued at MP for a few more miles but with the race yesterday and the other MP miles earlier in the week, I decided to shut it down.  Hope this doesn't come back to haunt me on race day. 

Saucony Fastwitch 5 Miles: 20.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles during my lunchbreak on the TM (1.5 incline).  avg pace was 7:40.  my legs felt great today.  i guess the extra day off helped.

Saucony Guide 5 (orange/white) Miles: 6.00
Weight: 173.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
152.7516.0012.3010.70191.75
Saucony Guide 5 (orange/yellow) Miles: 44.00Saucony Guide 5 (orange/white) Miles: 83.25Saucony Fastwitch 5 Miles: 64.50
Weight: 173.55
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