| 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 | 112.39 | 11.00 | 19.00 | 7.86 | 150.25 |
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Brooks Launch 4 - Lobster Miles: 38.00 | Saucony Ride 10 (blue/grey) Miles: 71.25 | Saucony Breakthru 3 (red) Miles: 35.00 | Nike Pegasus 34 (black) Miles: 6.00 |
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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 in 40 minutes
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Brooks Launch 4 - Lobster Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7 miles in 50:30
2 mile w/u
4 miles @ 6:35 pace
1 mile c/d
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Brooks Launch 4 - Lobster 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 miles, 8:55 avg pace
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Saucony Ride 10 (blue/grey) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1 hour with 3.5 MP miles (6:53 pace). |
Saucony Breakthru 3 (red) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 6.00 | 0.00 | 0.00 | 16.25 |
| 16.25 miles, 7:26 avg pace |
Saucony Ride 10 (blue/grey) Miles: 16.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.75 | 0.00 | 0.00 | 1.25 | 6.00 |
| 6 miles in 48 minutes with one 400 in 80 seconds and one mile in 5:43 on the track. Tried to gauge fitness a bit today after being injured most of the summer. Took the first 400 of the mile trial way too fast (70 seconds) and paid the price. |
Saucony Breakthru 3 (red) 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, 8:58 pace |
Nike Pegasus 34 (black) Miles: 6.00 |
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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, 8:01 avg pace |
Brooks Launch 4 - Lobster Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7 miles in 51 minutes. 2 mile w/u 4 miles @ 6:35 pace 1 mile c/d |
Saucony Breakthru 3 (red) Miles: 7.00 |
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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, 8:22 avg pace |
Saucony Ride 10 (blue/grey) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 5.00 | 0.00 | 15.00 |
| 15 miles in 1:53:45 (7:35 avg pace) 7.5 easy miles in a little under an hour Strava SRT East Ghost Race 8k in 32:55 2.5 mile c/d |
Saucony Ride 10 (blue/grey) Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Track intervals this morning at Franklin Field. 8 total miles in 1 hour.
2 mile w/u
5 x 1000 with 3 minute recoveries (3:45, 3:42, 3:39, 3:47, 3:40)
c/d to round out 8 miles
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Saucony Breakthru 3 (red) Miles: 8.00 |
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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, 8:41 avg pace |
Saucony Ride 10 (blue/grey) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 miles, 7:45 avg pace with 10 strides |
Saucony Ride 10 (blue/grey) Miles: 8.00 |
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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, 8:15 avg pace |
Brooks Launch 4 - Lobster Miles: 7.00 |
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| Race: |
SWCC 5k (3.107 Miles) 00:19:20, Place overall: 15, Place in age division: 8 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.89 | 0.00 | 0.00 | 3.11 | 6.00 |
| 5k in my neighborhood this morning. Very fast field this year compared to prior years. I thought I would be able to run around 19:30 going into the race so was pretty close to my estimate. |
Saucony Breakthru 3 (red) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 1.00 | 1.00 | 0.00 | 14.00 |
| 14 miles, 7:36 avg pace |
Saucony Ride 10 (blue/grey) Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 7:45 avg pace |
Brooks Launch 4 - Lobster Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles in 56:38 2 mile w/u 2 miles @ 6:35 pace 2 miles @ 6:31 pace 1 mile @ 6:27 pace 1 mile c/d |
Brooks Launch 4 - Lobster Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 112.39 | 11.00 | 19.00 | 7.86 | 150.25 |
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Brooks Launch 4 - Lobster Miles: 38.00 | Saucony Ride 10 (blue/grey) Miles: 71.25 | Saucony Breakthru 3 (red) Miles: 35.00 | Nike Pegasus 34 (black) Miles: 6.00 |
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