| 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 | 140.80 | 24.50 | 24.30 | 9.75 | 199.35 |
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Saucony Ride 10 (blue/grey) Miles: 51.00 | Brooks Launch 5 - Blue/neon Miles: 86.60 | Saucony Breakthru 3 (red) Miles: 18.50 | Brooks Launch 4 - Lobster Miles: 43.25 |
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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, 8:50 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 | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in 1:44:16 8:00,7:33,7:16,7:04,7:52,6:54,7:49,6:57,7:02,7:31,6:47,7:51,6:45,8:55 |
Brooks Launch 5 - Blue/neon Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 4.00 | 9.25 |
| Track workout today (8 x 800). This went much better than last week as my legs felt much better. Splits for the 800s were: 2:53,2:58,2:56,2:57,2:59,2:58,3:00,2:58 |
Saucony Breakthru 3 (red) Miles: 9.25 |
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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, 8:45 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 | 4.50 | 1.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 41 minutes |
Brooks Launch 4 - Lobster Miles: 5.50 |
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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 55:30 2 mile w/u 5 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 | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles, 8:30 avg pace |
Saucony Ride 10 (blue/grey) Miles: 7.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 3.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles, 7:35 avg pace, 734 ft of elevation gains |
Brooks Launch 5 - Blue/neon Miles: 13.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 4.00 | 9.25 |
| 8 x 800 today same as last tuesday but a little faster 2:53,2:54,2:54,2:54,2:54,2:54,2:53,2:47 |
Saucony Breakthru 3 (red) Miles: 9.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 7.75 miles, 8:30 avg pace |
Saucony Ride 10 (blue/grey) Miles: 7.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 2.50 | 1.00 | 0.00 | 7.00 |
| 7 miles, 7:04 avg pace |
Brooks Launch 4 - Lobster Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 0.50 | 0.50 | 8.00 |
| 8 miles in 56:15 |
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 | 0.00 | 5.00 |
| 5 miles, 8:21 avg pace |
Saucony Ride 10 (blue/grey) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 1:47:50 on the treadmill 5 mile w/u 9 @ 6:40 pace 1 mile c/d |
Brooks Launch 5 - Blue/neon Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 6.50 | 0.50 | 9.00 |
| 9 miles in 59:30 2 mile w/u 5.25 @ 6:22 pace .5 @ 6:00 pace .25 @ 6:22 pace Pretty reckless today after the hard effort on Sunday. |
Brooks Launch 4 - Lobster Miles: 9.00 |
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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, 8:35 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 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 8:13 avg pace |
Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.75 | 9.00 |
| 8 miles, 7:40 avg pace, including 12x100 sgrides between 5:42-5:30/mile pace |
Brooks Launch 5 - Blue/neon Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 8:20 avg pace |
Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.20 | 0.00 | 5.30 | 0.00 | 17.50 |
| 17.5 miles in Tyler State Park including 5.3 mile race around one of the hillier loops. 8 miles pre-race, 8:00 avg pace 5.3 mile race in 32:43 (3rd place overall) 4.2 miles post-race, 8:10 avg pace The race went well, I possibly could have placed 2nd had I not run 8 miles before the race, but 1st won by a large margin. |
Brooks Launch 5 - Blue/neon Miles: 17.50 |
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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, 7:38 avg pace |
Brooks Launch 5 - Blue/neon Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 0.00 | 6.00 | 0.00 | 8.75 |
| 8.75 miles in 59:00 2 mile w/u 6 miles @ 6:18 pace 1 mile c/d |
Brooks Launch 4 - Lobster Miles: 8.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 140.80 | 24.50 | 24.30 | 9.75 | 199.35 |
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Saucony Ride 10 (blue/grey) Miles: 51.00 | Brooks Launch 5 - Blue/neon Miles: 86.60 | Saucony Breakthru 3 (red) Miles: 18.50 | Brooks Launch 4 - Lobster Miles: 43.25 |
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