| 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 | 142.50 | 6.00 | 10.00 | 0.00 | 158.50 |
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Saucony Ride 8 (slime 1) Miles: 115.50 | Saucony Ride 8 (slime 2) Miles: 43.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 8:24 avg pace |
Saucony Ride 8 (slime 1) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, 8:07 avg pace |
Saucony Ride 8 (slime 1) Miles: 16.00 |
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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, 8:45 avg pace
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Saucony Ride 8 (slime 1) Miles: 4.25 |
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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, 8:18 avg pace |
Saucony Ride 8 (slime 1) Miles: 6.00 |
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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, 8:20 avg pace
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Saucony Ride 8 (slime 1) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| 5.75 miles, 8:15 avg pace |
Saucony Ride 8 (slime 1) Miles: 5.75 |
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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, 8:20 avg pace |
Saucony Ride 8 (slime 1) Miles: 12.00 |
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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 |
| 8 miles on the TM in 59:24. 1.5 mile w/u 6 tempo miles (7:13, 7:13, 7:08, 7:03, 6:58, 6:53) .5 mile c/d |
Saucony Ride 8 (slime 1) Miles: 8.00 |
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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, 9:05 avg pace |
Saucony Ride 8 (slime 1) 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 miles, 8:42 avg pace |
Saucony Ride 8 (slime 1) Miles: 6.00 |
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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 miles, 9:00 avg pace |
Saucony Ride 8 (slime 1) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| 21.5 miles. I ran the first 12 miles with Lauren at around 10:30 avg pace. I ran the final 9.5 miles around 8:30 avg pace. |
Saucony Ride 8 (slime 1) Miles: 21.50 |
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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 miles, 9:00 avg pace
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Saucony Ride 8 (slime 2) Miles: 4.00 |
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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 |
| 6 miles with 4 tempo miles
1.5 mile w/u
4 tempo miles (7:08, 7:08, 7:03, 6:58)
.5 mile c/d
It's been a crazy work week with not enough sleep and I still felt a little beat up from the long run last Saturday. The run didn't feel great today.
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Saucony Ride 8 (slime 2) Miles: 6.00 |
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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 in New Orleans with Lauren, 10:30 avg pace
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Saucony Ride 8 (slime 2) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 5:30 am - 5 miles, 8:35 avg pace
Noon - 5 miles, 8:25 avg pace |
Saucony Ride 8 (slime 1) Miles: 5.00 | Saucony Ride 8 (slime 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, 8:40 avg pace |
Saucony Ride 8 (slime 1) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles, 8:23 avg pace |
Saucony Ride 8 (slime 2) Miles: 20.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 142.50 | 6.00 | 10.00 | 0.00 | 158.50 |
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Saucony Ride 8 (slime 1) Miles: 115.50 | Saucony Ride 8 (slime 2) Miles: 43.00 |
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