| 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 | 120.25 | 26.50 | 15.00 | 9.75 | 171.50 |
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Brooks Launch 4 - Lobster Miles: 49.00 | Saucony Ride 10 (blue/grey) Miles: 71.00 | Saucony Breakthru 3 (red) Miles: 23.50 | Brooks Launch 5 - Blue/neon Miles: 28.00 |
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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, 8:43 avg pace |
Brooks Launch 4 - Lobster Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 3.25 | 0.00 | 0.25 | 7.00 |
| 7 miles in 50:15 with 3.25 MP miles (6:49 pace) and .25 VO2 max (5:35 pace) |
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 in 45 minutes |
Saucony Ride 10 (blue/grey) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 1.50 | 0.00 | 0.00 | 8.00 |
| 8 miles in 60 minutes |
Brooks Launch 4 - Lobster Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 2.50 | 7.50 |
| Track workout today (10x400). The 400 splits were: 80,82,82,82,85,82,85,85,82,77 |
Saucony Breakthru 3 (red) Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 easy miles |
Saucony Ride 10 (blue/grey) Miles: 11.50 |
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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, 8:40 avg pace |
Saucony Ride 10 (blue/grey) Miles: 4.00 |
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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 minutes. 2 mile w/u 5 miles @ 6:31 pace 1 mile c/d |
Saucony Breakthru 3 (red) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.75 | 1.25 | 0.00 | 0.00 | 6.00 |
| 6 miles, 7:32 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 | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| 8 miles in 55:15 2 mile w/u 4 x 1 mile w/ .5 mile recoveries Mile intervals were 6:00, 5:56, 5:52, 5:48. 4 minutes for each recovery. |
Brooks Launch 4 - Lobster Miles: 8.00 |
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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, 8:45 avg pace |
Brooks Launch 4 - Lobster Miles: 4.00 |
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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, 7:46 avg pace |
Saucony Ride 10 (blue/grey) Miles: 8.00 |
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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 56:30
2 mile w/u
2.5 miles @ 6:31 pace
2.5 miles @ 6:27 pace
1 mile c/d
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Brooks Launch 4 - Lobster Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.25 | 13.00 | 0.00 | 0.00 | 14.25 |
| 14.25 miles including the Philadelphia Half Marathon in 1:32:28. I got the bib at 6:15 this morning and did not intend to run it fast-ish given the hard workout on Friday but was feeling good after 4-5 miles so picked up the pace a bit on the send half. Mile splits were: 7:22, 7:21, 7:08, 7:14, 7:14, 7:17, 6:45, 7:02, 6:52, 7:03, 6:59, 6:31, 6:39 |
Saucony Ride 10 (blue/grey) Miles: 14.25 |
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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, 8:41 avg pace |
Brooks Launch 5 - Blue/neon Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles, 7:57 avg pace. Feels like 0 degrees in Hickory Hills, PA this morning. |
Saucony Ride 10 (blue/grey) Miles: 8.25 |
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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, 10:07 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 | 0.50 | 7.50 | 0.00 | 0.00 | 8.00 |
| 8 miles, 6:57 avg pace |
Saucony Ride 10 (blue/grey) Miles: 8.00 |
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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, 7:27 avg pace |
Brooks Launch 5 - Blue/neon Miles: 12.00 |
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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 |
| 6 x 800 at the track today. Legs felt dead and the workout was a srtuggle. 2 mile w/u 6 x 800 with 400 recoveries (2:58,2:59,3:02,3:02,3:03,3:03) 1.5 mile c/d |
Saucony Breakthru 3 (red) 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, 7:55 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 55:42 2 mile w/u 3 miles @ 6:27 pace 2 miles @ 6:22 pace 1 mile c/d |
Brooks Launch 5 - Blue/neon Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 120.25 | 26.50 | 15.00 | 9.75 | 171.50 |
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Brooks Launch 4 - Lobster Miles: 49.00 | Saucony Ride 10 (blue/grey) Miles: 71.00 | Saucony Breakthru 3 (red) Miles: 23.50 | Brooks Launch 5 - Blue/neon Miles: 28.00 |
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