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Love Run Half Marathon

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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
1046.80147.97101.5611.461307.79
Saucony Guide 6 2014 - 2 Miles: 83.50Saucony Fastwitch 6 (Red) Miles: 90.97Saucony Guide 7 (Blue/Slime) Miles: 324.75Saucony Guide 8 (Blue/Purple) Miles: 233.07Saucony ISO Triumph Miles: 307.25Saucony Ride 7 Miles: 178.00Saucony Cortina 4 Miles: 54.50Saucony Ride 7 (green) Miles: 29.75
Weight: 186.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 43:12

Saucony Guide 6 2014 - 2 Miles: 5.00
Weight: 193.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

15 miles on the treadmill this morning at 5:30 before the kids woke up. 1:59:20 total time with the last 5 miles at marathon pace (6:58). The run felt great today and it feels nice to get close to a 50 mile week again.

Saucony Guide 6 2014 - 2 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.500.007.50

It's snowing today.  7.5 miles on the TM in 53:10, including 5.5 tempo miles.

1 mile w/u

3.1 miles @ 6:40 pace

2.4 miles @ 6:35 pace

1 mile c/d

Saucony Fastwitch 6 (Red) Miles: 7.50
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 56:15

Saucony Guide 6 2014 - 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 recovery miles in 49:00

Saucony Guide 6 2014 - 2 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 55:45

Saucony Guide 6 2014 - 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles at home on the treadmill at 5:15am in 2:28:16. I started at 6.6 mph moving up .1 every 10 minutes finishing at 8mph. I also included 2 minute hill climbs (5% incline) every 20 minutes. The run felt good at the right level of effort.

Saucony Guide 6 2014 - 2 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 55:10

Saucony Guide 6 2014 - 2 Miles: 7.00
Weight: 191.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:30am - 14 miles on the TM in 1:57. I kept it at 1% incline the whole run. The pace started at 9:22 and ended at 7:30 for the last 1.5 miles.

Saucony Guide 6 2014 - 2 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

8 miles in 58:20

1.5 mile w/u

6 miles at MP (6:58)

.5 mile c/d

new shoes felt nice

Saucony Guide 7 (Blue/Slime) Miles: 8.00
Weight: 0.00
Comments
From Tom K on Fri, Jan 16, 2015 at 07:44:47 from 73.27.178.76

That is great MP running! What kind of conditions are you running in? What kind of new shoes?

From JS7781 on Fri, Jan 16, 2015 at 08:30:54 from 208.47.202.254

This was on the treadmill at the gym, so pretty ideal conditions. The new shoes are Saucony Guide 7 my regular everyday training shoe, replacing my Saucony Gudie 6 pair.

From Tom K on Fri, Jan 16, 2015 at 09:10:35 from 73.27.178.76

I imagine Philly is pretty slushy right now. It rained the day after I got new shoes, and I'm not going to have my first run in new shoes through puddles. Again, Great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles in 54:50

Saucony Guide 7 (Blue/Slime) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am - 10 miles in 1:25:00. My legs felt tired this morning and with an 8 mile race on Sunday, I took it pretty easy today.

Saucony Guide 7 (Blue/Slime) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

The 8 mile race I was planning to run this morning was cancelled due to icy conditions. I tried to simulate race pace on my treadmill as my workout today.

2 mile w/u

4 miles @ 6:58 pace

4 miles @ 6:53 pace

1 mile cool down

I struggled through the last MP mile but am happy to get through the workout.

Saucony Fastwitch 6 (Red) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles in 53:42

Saucony Guide 7 (Blue/Slime) Miles: 6.00
Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Yesterday was an unplanned day off so I put in an extra few miles this morning.

5am - 10 easy miles in 1:28:15. With a 20 miler planned for Saturday, I'm keeping the pace slow this week.

I will try to make a yoga class at the gym today at noon. It's been a long time so will probably be ugly.

Saucony Guide 7 (Blue/Slime) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 recovery miles in 45 minutes

Saucony Guide 7 (Blue/Slime) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:50 avg pace

Saucony Guide 7 (Blue/Slime) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

20 miles at home on the treadmill, it was icy out this morning. Total time was 2:41. 1% incline except for 2 min climbs (5%) every 20 minutes at 20, 40, 60, 80, 100, and 120 minutes.

The first 10 miles were easy in 1:26.

The next 6 progressed from 8:20 to 7:20 pace.

The last 4 around marathon pace (7:10, 7:00, 6:53, 6:53)

Overall, the workout went great. It helped accidentally sleeping in for an extra hour and getting the extra rest.

Saucony Guide 7 (Blue/Slime) Miles: 20.00
Weight: 187.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 49 minutes. Had planned to run 8, but had to cut it short due to severe intestinal distress.

Saucony Guide 7 (Blue/Slime) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles in 1:42:22

Saucony Guide 7 (Blue/Slime) Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 45 minutes

Saucony Guide 7 (Blue/Slime) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:30am - 11.5 miles in 1:35:40.

Saucony Guide 7 (Blue/Slime) Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 44 minutes

Saucony Guide 7 (Blue/Slime) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.508.000.000.0015.50

5:30am - 15.5 miles in 1:59:30 including 8 miles at marathon pace.

7 miles in 1 hour

4 miles at 6:53 pace

4 miles at 6:49 pace

.5 mile cool down at 9:22 pace

The MP miles felt comfortable. Great workout overall.

Saucony Guide 7 (Blue/Slime) Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am - 12 miles in 1:37.

Yesterday was an unscheduled day off as my right foot/ankle was flaring up. It's pretty sore post run today too.

Saucony Guide 7 (Blue/Slime) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 44:20

Saucony Guide 7 (Blue/Slime) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

4:45am - 10 miles in 1:16:00 with 5 tempo miles.

4 mile w/u

5 miles @ 6:31 pace

1 mile c/d

It had been about a month since my last tempo run. I know I've had fitness gains but wasn't sure how much. I struggled through the last mile so probably just a little bit too aggressive.

Saucony Fastwitch 6 (Red) Miles: 10.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 53 minutes

Saucony Guide 7 (Blue/Slime) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.253.000.000.0018.25

18 miles in 2:25. The pace started at 9:30 working up to 7:24 pace then miles 16-18 @ MP (7:05, 6:49, 6:49) followed by a short cool down.

The run also included 7, 3 minute hill simulations at 5% incline every two miles up to mile 14

Saucony Guide 7 (Blue/Slime) Miles: 18.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles in 1:52:00

Saucony Guide 7 (Blue/Slime) Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick day

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

Sick day #2. Heading to the doctor.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I was feeling a little better today so ran at lunch. 5 miles on 38:30.

I got a call from the Dr late this afternoon to say I have strep throat. Still thinking I will attempt the long run tomorrow but will have to s= how I feel in the morning.

Saucony Guide 6 2014 - 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.009.000.000.0017.00

5am - 17 miles in 2:09:30 including 9 miles @ MP.

7 miles in about 59 minutes

3 miles @ 6:58 pace

4 miles @ 6:53 pace

2 miles @ 6:49 pace

1 mile c/d

Overall the run was a success considering I have strep throat. I did cut the total run and MP miles one mile short as I was having a hard time at the end.

Saucony Guide 7 (Blue/Slime) Miles: 17.00
Weight: 182.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles in 1:58:40 with hill simulations every 20 minutes.

Saucony Guide 7 (Blue/Slime) Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:34:00

Saucony Guide 7 (Blue/Slime) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 44 minutes

Saucony Guide 7 (Blue/Slime) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

10 miles in 1:14:24

3 mile w/u

5 miles @ 6:27 pace

2 mile cool down

Good progress from the tempo run 2 weeks ago.

Saucony Fastwitch 6 (Red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

22 miles in 2:57:54

6.8 miles in the first hour

7.5 miles in the second hour

7.7 miles in the final 58 minutes

3 minute hill simulations (5% incline) every 20 minutes (24 minutes total)

Saucony Guide 7 (Blue/Slime) Miles: 22.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 47:15

Saucony Guide 7 (Blue/Slime) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:30am - 14 miles in 1:50:00

Saucony Guide 7 (Blue/Slime) Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 43:15

Saucony Guide 7 (Blue/Slime) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Yesterday was an unplanned day off.  I was having a lot of pain then some swelling in my left ankle after my recovery run on Wednesday morning so took yesterday off.  I think it might have been due to wearing new (tight) compression socks all day on tuesday which caused my foot/ankle to be in a partially stressed position most of the day.  Who knows, it felt fine during the run today.

6 miles in 43:30

1.5 mile w/u

3 miles @ 6:22 pace

1.5 mile c/d

I wanted to run 4 at the LT pace, but it was too much for me today.  This was the 3rd week in a row I tried to increase the intensity of my tempo run and my body just wasn't ready for that yet.

Saucony Fastwitch 6 (Red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

5am - 18 miles in 2:23:00

6 miles in 51 minutes

6 miles in 48 minutes

6 miles in 44 minutes

Saucony Guide 7 (Blue/Slime) Miles: 18.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.500.000.008.00

8 miles in 57:30

1 mil w/u

6.5 MP miles (6:58, 6:58, 6:53, 6:53, 6:49x2.5)

.5 mile c/d

Saucony Guide 7 (Blue/Slime) Miles: 8.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

12 miles in 1:37:30

Saucony Guide 7 (Blue/Slime) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.2514.000.000.0018.25

18.25 miles in 2:13:00

3 mile w/u, switched to my flats and ran 1 more warm up mile

4 miles@ 6:58 pace

4 miles @ 6:53 pace

4 miles @ 6:49 pace

2 miles @ 6:44 pace

.25 mile c/d

My aerobic fitness felt good during the run, last 2 miles were challenging, but my left foot/ankle was hurting for the last 8 miles or so. Hurts a bit post run, but no swelling yet. I am icing it and will take a salt bath later.

Saucony Fastwitch 6 (Red) Miles: 15.25Saucony Guide 7 (Blue/Slime) Miles: 3.00
Weight: 181.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I took the last 6 days off following last Saturday's long MP effort as my left ankle has been sore, but the pain was getting better with rest.  Today I ran 4 miles in 35 minutes and called it quits as the pain started less than 1 mile in and was getting worse as I ran.

From what I can see online, it looks like the pain/swelling is located in the superior extensor retinaculum (I think).  I am going to a sports medicine doctor next Wednesday to get it checked out.

Saucony Guide 7 (Blue/Slime) Miles: 4.00
Weight: 183.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

The orthodpedic group I saw for my ankle/foot was a waste of time. After a brief 5 minute exam, the doctor/podiatrist suggested I needed custom orthodics and gave me no clear explanation of what was going on with my pain and what to do to get healthly for the race. I disregarded this advice and alterntively wanted another opinion/treatment.

I ended up getting some fascial/physical therapy on Friday morning from a well recommended therapist in Philly (Rob Mahon). After a two hour session, my range of motion was back and all pain walking was gone.

I decided to go on a short run this afternoon. I ended up running 3 miles outside, ended up running a bit quicker than planned (7:45 pace) since I was feeling really good and didn't realize for a bit my pace. Pain free post run!

Saucony Guide 7 (Blue/Slime) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

I am being cautious ramping my mileage back up to make sure my foot/ankle is in good shape for Boston. Ran 5 miles at the gym today with miles 3 & 4 at MP. 39 minutes total. I wanted to test the foot/ankle at MP to see how it felt. I am signed up for a half marathon on Sunday and am trying to determine if I can run at least some of it as a MP training run.

Pain free during and post run!

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in 1:00:30.  I picked up the pace a little bit the second half.  My foot started getting a little tight (not sore) around mile 6 so I slowed back down for the end.

Saucony Guide 8 (Blue/Purple) Miles: 7.50
Weight: 0.00
Race: Love Run Half Marathon (13.109 Miles) 01:45:48, Place overall: 724, Place in age division: 92
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.1010.000.000.0013.10

Half Marathon this morning.  It was about 25 degrees at the start and pretty windy for sections of the course.  I wanted to test my foot out today but didn't want to go all out for the race.  I ran the first 5k with my wife, took a quick port a pot break, than ran the final 10 at around MP.

My splits per the race website were:

First 5k - 10:45/mile

Second 5k - 7:18/mile

10k to Finish - 7:11/mile.

Per my watch, the final 3 miles were all under 7:00/mile.

The marathon pace miles today were harder than I had hoped, but am not surprised given the injury and lack of miles I have dealt with over the last 4-5 weeks.  At this point, I would be happy with a goal time of 3:15 for Boston.  I am planning to shoot for a 3:15 equivalent pace through heartbreak hill and hopefully have some gas in the tank for the final 5 or so miles.  I would like to enjoy the race while I am there without risking hitting the wall terribly.

My foot was a little sore during the last mile and post run, but should be fine as long as I don't go overboard during the next 3 weeks.

Saucony Guide 8 (Blue/Purple) Miles: 13.10
Weight: 0.00
Comments
From Kam on Wed, Apr 01, 2015 at 15:42:33 from 68.66.163.179

I hope your foot mends up so you have a great marathon in Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Short tempo run.

1 mile w/u

3 tempo (6:40, 6:35, 6:31)

1 mile c/d

Saucony Fastwitch 6 (Red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

BF bridge loop from my office. It was VERY windy on the bridge today which wasn't pleasant. Total time was 33:15.

Saucony Guide 8 (Blue/Purple) Miles: 4.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles

Saucony Guide 8 (Blue/Purple) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0010.000.000.0017.00

17 miles with 10 at revised MP (5 @ 7:30, 5 @ 7:10)

Saucony Guide 8 (Blue/Purple) Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Crazy week at work trying to get things done before taking off for Boston.

6 miles on the TM with 3 @ MP (7:30)

Saucony Guide 8 (Blue/Purple) Miles: 6.00
Weight: 0.00
Race: Boston Marathon (26.219 Miles) 03:37:17, Place overall: 12519, Place in age division: 3694
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

Well, I got to finally run Boston.

I will start with the positive.

1. Very well organized from the expo to the shuttle busses to the Althletes village to the corrals and post finish.  Top notch.

2. Incredible crowd support even in the very bad weather conditions.  My favorite section was in Wellesley College, it gave me a good boost when it was needed.

3. Great city support pre and post race.  This included getting applauded by a group of patrons at a restaurant that I went into for lunch shortly after I finished.  The group even bought me a drink.

4. Miles 1-13.  Stuck to my pre race plan for the most part, maybe a few seconds per mile faster.

5. I was proud of running the entire race and not stopping to walk once, even once I had totally hit the wall and was injured on top of it (see more below).

And now the negative:

1. The weater - low-mid forties, rain from about mile 6 to the finish that got progressively stronger, a head wind the whole way which included gusts of 20+ mph (or least it felt that way).

2. Miles 15-18 - I knew at this point that my pace during the first half was too fast so I slowed things down in prep for the Newton Hills.

3. Miles 19-26 - on top of already hitting the wall due to going out too fast for the first half and lack of training in Mar-Apr due to injury/illness, my left foot/ankle injury came back during the second of the Newton Hills.  I basically had to hobble/limp the final 8 miles in the cold rain at about a 10 minute per mile pace.  These were the hardest 8 miles of my life.

My splits were:

First Half - 1:37:09

Second Half - 2:00:08

I am making a promise that I will get back to do this again and to get it right the next time.  I don't think 2016 is in the cards since I would like to get healthy and get back to a decent consistent mileage base before attempting another marathon.  2017 seems like a good target, plus I will get an extra 5 minutes added to my qualifying requirement.

Saucony Fastwitch 6 (Red) Miles: 26.22
Weight: 0.00
Comments
From Currentibus on Tue, Apr 21, 2015 at 18:59:56 from 24.99.48.174

Way to fight through it. Sorry about the injury.

I totally agree about the people of Boston. It was an incredible experience all the more because of their authentic enthusiasm for the runners.

Hope you get your perfect race next year.

From Currentibus on Sat, Apr 25, 2015 at 08:32:02 from 24.99.48.174

BTW and in case you didn't already know the finish line video is posted here.

http://universalsports.com/video/2015-boston-marathon-finish-line-camera/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles. 9 min pace.

Saucony Guide 8 (Blue/Purple) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 9 min pace.

Saucony Guide 8 (Blue/Purple) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:30 pace

Saucony Guide 8 (Blue/Purple) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 40 minutes.

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 36 minutes

Saucony ISO Triumph Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.500.000.505.00

5 miles in 37:30. I tested out the new neutral trainers and liked how they felt both at the slower and faster paces. Hopefully the feeling will be the same once I accumulate more miles.

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

BF bridge loop during my lunch break.  4.5 miles, 8:02 avg pace

Saucony ISO Triumph Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.004.000.005.50

5.5 miles

1 mile w/u, 4 miles @ 6:40 pace, .5 mile c/d

Saucony ISO Triumph Miles: 5.50
Weight: 184.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.000.500.006.00

6 miles in 46:45

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.001.000.005.50

5.5 miles in 43 minutes

Saucony ISO Triumph Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 41 minutes

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 34 minutes

Saucony ISO Triumph Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in 1 hour

Saucony ISO Triumph Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 41:30

Saucony ISO Triumph Miles: 5.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:20:00

Saucony ISO Triumph Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

Tempo Run

1.5 mile w/u

3 miles @ 6:40 pace

1 mile @ 6:33 pace

.5 mile c/d

Saucony ISO Triumph Miles: 6.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 43 minutes

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 miles in 37:20

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 41:30

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

4 miles in 29:30.

Saucony ISO Triumph Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 35 minutes.

Saucony ISO Triumph Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

7 miles in 51:15

2 mile w/u

2 miles @ 6:40 pace

1 mile @ 6:35 pace

1 miles @ 6:31 pace

1 mile c/d

The extra w/u mile helped today.  The run felt pretty comfortable except for a little stomach cramp between 3-3.25 miles.

Saucony ISO Triumph Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Kelly/west river loop. 11 miles, 8:15 avg pace.

Saucony ISO Triumph Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.004.500.007.00

7 miles in 50:35

2 mile w/u

1.5 miles @ 6:40 pace

1.5 miles @ 6:35 pace

1.5 miles @ 6:31 pace

.5 mile c/d

Saucony ISO Triumph Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles in 26:20

Saucony ISO Triumph Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 47:10

Saucony ISO Triumph Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

5:30am - 14 miles, 8:23 avg pace

Saucony ISO Triumph Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 45 minutes

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

7 miles in 49:40

1.5 mile w/u

2 miles @ 6:40 pace

1.5 miles @ 6:35 pace

1.5 miles @ 6:31 pace

.5 miles c/d

Saucony ISO Triumph Miles: 7.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:57 avg pace

Saucony ISO Triumph Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 40 minutes

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles, 8:00 avg pace. Falls bridge loop.

Saucony ISO Triumph Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

7 miles in 49:28

1.5 w/u

1 mile @ 6:40 pace

2 miles @ 6:35 pace

2 miles @ 6:31 pace

.5 mile c/d

The run felt good today and the pace felt right.

Saucony ISO Triumph Miles: 7.00
Weight: 189.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:40 avg pace

Saucony ISO Triumph Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.250.001.256.00

6 miles in 45 minutes

Saucony ISO Triumph Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I ran along the banks for 80 minutes. Didn't have my garmin so 9 miles is my best estimate.

Saucony ISO Triumph Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:38 avg pace

Saucony ISO Triumph Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:53 avg pace

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Happy Birthday to me!

I took a little bit of a longer lunch break today to get in a nice run.  8.5 miles, 8:40 avg pace.  It was hot out there in the middle of the day so I kept the pace easy.  About 6 miles of the run was along the Philly Marathon course, including to two significant climbs on the course.

Saucony ISO Triumph Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

7 miles in 49:12

1.5 mile w/u

2 miles @ 6:35 pace

2 miles @ 6:31 pace

1 mile @ 6:27 pace

.5 mile c/d

The run felt good.  Good to see continued gains week to week with this tempo distance.

Saucony ISO Triumph Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:01 avg pace

Saucony ISO Triumph Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles along the banks and through Fairmont park. 8:19 avg pace.

Saucony ISO Triumph Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

7 miles in 53 minutes.

3 mile w/u with strides

1 mile (6:18)

1 mile (6:11)

.5 miles (6:00)

1.5 mile c/d

I am running a 5k on Sunday so wanted to see how the various VO2 max paces felt. I would like to run under 20 minutes on Sunday.

Saucony Ride 7 Miles: 7.00
Weight: 187.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles in 39:45

Saucony Ride 7 Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles, 8:26 avg pace

Saucony Cortina 4 Miles: 7.50
Weight: 0.00
Race: Eden Autism 5k (3.107 Miles) 00:19:57, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.900.000.003.104.00

5k this morning. I got a free entry since my employer was a corporate sponsor. It was about 85 degrees with 80 percent humidity.

My splits were 6:01, 6:24, 6:50. I was happy to run under 20 minutes, but my pacing was not smart. The winner in my age group beat my be about 10 seconds and bad pacing probably cost me.

Saucony Cortina 4 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 36 minutes

Saucony Ride 7 Miles: 4.00
Weight: 189.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

4:30am - 12.25 miles, 8:20 avg pace. Falls bridge loop.

Saucony ISO Triumph Miles: 12.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.004.500.006.00

6 miles in 42 minutes.

1 mile w/u

1.5 miles @ 6:27 pace

4 minute rest (had to run upstairs to deal with a work email)

3 miles @ 6:27 pace

.5 mile c/d

Saucony Cortina 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles, 8:50 avg pace

Saucony Ride 7 Miles: 5.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

We are on vacation this week in Rehoboth, DE.

6 miles with my wife along the Gordon pond trail. 10:45 avg pace.

Saucony Ride 7 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 miles, Gordon pond loop, 8:12 avg pace. I forgot sunscreen, hoping the burn isn't bad tomorrow.

Saucony Ride 7 Miles: 12.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - 4 miles on the boardwalk with Lauren. 10:15 avg pace.

PM - 8.5 miles, Gordon pond trail. 8:32 avg pace

Saucony Ride 7 Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

2:30pm - 9.75 miles along the Gordon pond trail, 8:43 avg pace. It was over 90 degrees with high humidity and the heat got to me after spending all morning/early afternoon at the beach.

Saucony Ride 7 Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles along coastal highway out past Dewey beach and back. 8:03 avg pace.

Saucony Ride 7 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.004.100.006.00

6 miles in 42:24.

1.5 mile w/u

4.1 miles @ 6:27 pace

.4 mile c/d

I was planning to run 5 LT miles, but tweaked my left hamstring at 4 miles so I shut things down. My leg is very sore tonight so will take the rest of the week easy.

Saucony Cortina 4 Miles: 6.00
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

It was a tough week. One of the busiest work week all year for me, plus we had to put our dog down on Thursday :(

17 miles mostly along the Philly marathon course. 8:08 avg pace.

Saucony Ride 7 Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

4:45am - 10.75 miles, 8:05 avg pace.

I ran out to the art museum then ran about the first 7 miles of the marathon course then headed home from upenn's campus. The weather was wonderful, no humidity.

This will be another crazy work week (all of august is really bad), so I need to be better than last week getting my runs in.

Saucony Ride 7 Miles: 10.75
Weight: 187.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles in 48 minutes

Saucony ISO Triumph Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

6 miles in 42 minutes.

1.5 mile w/u

2 miles @ 6:27 pace

1 mile @ 6:22 pace

1 mile @ 6:18 pace

.5 mile c/d

Saucony Cortina 4 Miles: 6.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

15.5 miles, 8:21 avg pace

Saucony Ride 7 Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.500.004.50

4.5 miles with 2.5 at 6:26 pace.

Saucony Cortina 4 Miles: 4.50
Weight: 0.00
Race: Philly 10k (6.214 Miles) 00:43:16, Place overall: 128, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.790.006.210.007.00

The race came on the tail end of 2 80 hour work weeks where I was only able to run 4.5 miles and where I dealt with illness due to lack of sleep.

First 5k - 21:00, 2nd 5k 22.16.  I got a bad cramp during mile 5 and the last 2 miles were a bit slower than the first 4 miles.  Work demands should reduce a bit started mid next week so I hope I can get back to a routine.  Really starting to sound like a broken record here.

Saucony Cortina 4 Miles: 7.00
Weight: 187.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 43:30

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.005.750.257.25

7.25 miles during my lunch break

1 mile w/u

2 miles @ 6:58 pace

2 miles @ 6:53 pace

1.75 miles @ 6:49 pace

.25 @ 6:00 pace

.25 c/d

The run felt good today and was a little redeming after a poor race performance on Sunday.

Saucony ISO Triumph Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.756.00

6 miles in 49:40

Saucony ISO Triumph Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.258.000.000.0013.25

13.25 miles in 1:43:00.

3.5 mile warm up

4 MP miles @ 7:13 pace

1 mile recovery @ 8:13 pace

4 MP miles @ 7:08 pace

.75 mile cool down 

 

Saucony Ride 7 Miles: 13.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:15 avg pace

Saucony Ride 7 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles, 8:16 avg pace

Saucony Ride 7 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 44 minutes

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

7.5 miles in 59 minutes

2.5 mile warm up

4 miles @ 6:40 pace

1 mile cool down

Pace was too aggressive

Saucony Cortina 4 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 44:15

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles in and around mercer county park. 8:13 avg pace, miles ranging from 8:47 to 7:43.

It feels good that work has returned to a manageable level and I was able to get in a solid training week. The marathon is in 10 weeks so I will need to play catch up.

Saucony Ride 7 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles, 8:40 avg pace

Saucony ISO Triumph Miles: 5.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.000.000.005.50

Tuesday was a sick day, stomach bug.

5.5 miles with 4 @ 6:58 pace

Saucony ISO Triumph Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles on the treadmill during the football game in 1:42:30

Saucony Ride 7 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles, 8:50 avg pace

Saucony Ride 7 Miles: 4.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:45 pace

Saucony ISO Triumph Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.500.000.004.50

I had to take the last 3 or so weeks off due to ankle tendonitis.  I had been riding a bike and doing to rehab to get my tendons stronger.

4.5 miles with 4 at 9:00 pace with .5 at MP to test it out.  My ankles felt good during and post run.

Saucony Guide 8 (Blue/Purple) Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 5 miles in 45 minutes.  Feet/ankles felt fine.

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5 miles in 39 minutes

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 7:50 avg pace

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 42 minutes

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 58 minutes

Saucony Guide 8 (Blue/Purple) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 38:30

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles, 7:23 avg pace

Saucony Guide 8 (Blue/Purple) Miles: 5.25
Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles in 40 minuts

Saucony Guide 8 (Blue/Purple) Miles: 4.50
Weight: 187.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles in 27 miutes

Saucony Guide 8 (Blue/Purple) Miles: 3.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:35 avg pace. I tested my foot out in hopes of running the Philly half next weekend. My foot held up well at the easy pace.

Saucony Guide 8 (Blue/Purple) Miles: 8.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

6 miles in 48 minutes with final mile in 6:40.

Saucony Guide 8 (Blue/Purple) Miles: 6.00
Weight: 185.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 35 minutes

Saucony Guide 8 (Blue/Purple) Miles: 4.00
Weight: 0.00
Race: Philly Half Marathon (13.109 Miles) 01:40:20, Place overall: 839, Place in age division: 102
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

I dropped down and ran the half since I have been dealing with some nagging foot injuries. For not having run longer than an 8 mile run in about two months, the race went well. Excluding a potty break around mile 4, I averaged about a 7:30 pace. It's good to know that the spin bike at the gym has helped me maintain some of my fitness with the low amount of running miles lately.

Saucony Guide 8 (Blue/Purple) Miles: 13.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

6 miles, 8:13 avg pace. 5k tomorrow

Saucony Guide 8 (Blue/Purple) Miles: 6.00
Weight: 0.00
Race: Trinity turkey trot 5k (3.107 Miles) 00:20:21, Place overall: 56, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.113.11

Good weather today. The 3rd mile was tough as I didn't pace properly. 6:02, 6:21, 7:07.

Saucony Guide 8 (Blue/Purple) Miles: 3.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles pushing Russ in the stroller. The tires were pretty flat which made pushing him pretty tough. 9:25 avg pace.

Saucony Guide 8 (Blue/Purple) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.003.000.004.25

4.25 miles with 3 miles at 6:58 pace

Saucony Guide 8 (Blue/Purple) Miles: 4.25
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

8 miles in 1 hour

Saucony Guide 8 (Blue/Purple) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 1 hour

Saucony Guide 8 (Blue/Purple) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Quick 5 miles during my lunch break.

1.5 mile w/u

2 miles @ 6:49 pace

1 mile @ 6:44 pace

.5 mile c/d

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:25 avg pace

Saucony Guide 8 (Blue/Purple) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

6 miles with 4 tempo miles.

1.5 mile w/u

4 miles @ 6:58 pace

.5 mile c/d

Saucony Guide 8 (Blue/Purple) Miles: 6.00
Weight: 187.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 36 minutes

Saucony Guide 8 (Blue/Purple) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.000.000.007.50

7.5 miles in 58:30

Saucony Guide 8 (Blue/Purple) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles in 1:14:00

Saucony Ride 7 (green) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

6 miles in 46 minutes with 3 miles at 6:53 pace

Saucony Cortina 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles with Lauren and pushing Jane in the stroller. 10:08 avg pace.

Saucony Ride 7 (green) Miles: 5.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 7:45 avg pace

Saucony Ride 7 (green) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles in 43:15

Saucony Guide 8 (Blue/Purple) Miles: 5.50
Weight: 193.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles in 48:15

Saucony Guide 8 (Blue/Purple) Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles in 49:00

Saucony Ride 7 (green) Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1046.80147.97101.5611.461307.79
Saucony Guide 6 2014 - 2 Miles: 83.50Saucony Fastwitch 6 (Red) Miles: 90.97Saucony Guide 7 (Blue/Slime) Miles: 324.75Saucony Guide 8 (Blue/Purple) Miles: 233.07Saucony ISO Triumph Miles: 307.25Saucony Ride 7 Miles: 178.00Saucony Cortina 4 Miles: 54.50Saucony Ride 7 (green) Miles: 29.75
Weight: 186.45
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