| 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 | | 1125.54 | 116.18 | 80.00 | 9.00 | 1330.72 |
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| Saucony Ride 7 (green) Miles: 282.50 | Saucony Guide 8 (Blue/Purple) Miles: 33.50 | Saucony Cortina 4 Miles: 95.25 | Saucony Ride 7 Miles: 35.25 | Saucony Guide 8 (green) Miles: 155.00 | Saucony Ride 8 (slime 1) Miles: 393.00 | Saucony Ride 8 (slime 2) Miles: 326.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with Lauren along the NCR trail near my parents house. 9:45 avg pace. |
| Saucony Ride 7 (green) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles, 8:03 avg pace |
| Saucony Guide 8 (Blue/Purple) Miles: 5.50 |
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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 in 45 minutes. 1.5 mile w/u 4 miles @ 6:58 pace .5 mile c/d |
| Saucony Guide 8 (Blue/Purple) 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 in 52:30 |
| Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles in 50:45 1.5 mile w/u 2.5 miles @ 6:49 pace 1.5 miles @ 6:44 pace 1 mile @ 6:40 pace .5 mile c/d |
| Saucony Cortina 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 30:30 |
| Saucony Guide 8 (Blue/Purple) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:37:00 |
| Saucony Ride 7 (green) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1 hr
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| Saucony Ride 7 (green) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16.9 miles in 45 minutes on a spin bike | |
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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, 8:31 avg pace | |
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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 in 49 minutes |
| Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16.6 miles on the spin bike in 45 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| 13 miles in 1:40:00 with 8 MP miles. 4 mile warm up 8 MP miles (7:08 pace) 1 mile cool down The run went really well today. Only negative was the maple bacon flavored GU, yuck! |
| Saucony Ride 7 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles in 1:29:40 (8:09 avg pace) |
| Saucony Ride 7 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.50 | 0.50 | 8.00 |
| 8 miles in 58 minutes
2 mile w/u
4 miles @ 6:44 pace
.5 miles @ 6:40 pace, .5 miles @ 6:20 avg pace
1 mile c/d
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| Saucony Cortina 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 17.6 miles on the spin bike in 45 minutes
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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 |
| 5:45am - 6 miles in 49:40
noon - 10.5 miles on the spin bike in 30 minutes
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| Saucony Guide 8 (green) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 2 hours |
| Saucony Ride 7 (green) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.75 | 8.00 |
| 8 miles in 1:03 with 12x100 strides (6:00 pace) |
| Saucony Ride 7 (green) 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 in 45 minutes
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| Saucony Ride 7 (green) Miles: 5.00 |
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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 in 1:19:30 |
| Saucony Ride 7 (green) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16.5 spin bike miles in 45 minutes | |
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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 |
| 5:30am - 5 miles in 43:30
Noon - 18 spin bike miles in 45 minutes. I wore spin shoes for the first time and it really made a difference.
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| Saucony Guide 8 (green) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles just under 8 min avg pace. |
| Saucony Ride 7 (green) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles, 7:06 avg pace 1.5 mile w/u 5 miles @ 6:40 pace .5 mile c/d |
| Saucony Cortina 4 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, 8:08 avg pace |
| Saucony Guide 8 (green) 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, 8:30 avg pace
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| Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 6.00 | 0.00 | 0.00 | 11.25 |
| Had scheduled to go 16 with 10 at marathon pace. Warmed up with 5 miles in 42 minutes. Things were feeling good at marathon pace (7:03) through 5 miles so picked up the pace slightly to 6:58. Just as I was finishing the 6th MP mile, I got a sharp pain in my lower back that quickly shot down to my right hip almost instantly causing me to limp. I quickly shut it down with a brief cool down and some walking. I took some advil post run and it feels a little better but still limping a bit. I will stretch a bunch this weekend and see how it feels on Monday. If I can run next week, I will avoid any faster paced miles. |
| Saucony Ride 7 Miles: 11.25 |
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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 mile in 45 minutes. I took it easy today and my hip and lower back felt fine. |
| Saucony Guide 8 (green) Miles: 5.00 |
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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, 8:30 avg pace |
| Saucony Guide 8 (green) 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, 8:08 avg pace |
| Saucony Guide 8 (green) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| First outdoor run in a few months. Since it was 60 degrees out, I decided to do an afternoon run instead of my regular 5am long run on the treadmill. The run felt comfortable and controlled the whole way, but my hamstrings started burning a bit during the last mile. 8:01 avg pace, miles ranged from 7:45 to 8:20 pace. |
| Saucony Ride 7 (green) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles, 7:10 avg pace
1.5 mile w/u
5 miles @ 6:40 pace
.5 mile c/d
My legs felt really beat up still after the long outside run on Saturday and the last 1.5-2 tempo miles were a struggle today, but I got through it.
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| Saucony Cortina 4 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 in 54 minutes |
| Saucony Guide 8 (green) Miles: 6.00 |
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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, 8:15 avg pace |
| Saucony Ride 7 (green) Miles: 12.00 |
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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 in 62 minutes |
| Saucony Guide 8 (green) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 6.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in 2:22:15. First 9 miles around 8:30 avg pace, starting at 9:00 pace moving up to 8:00 pace. 3 sets of 2 MP miles with 1 mile recovery. 6:58 pace for MP miles and 8:00 pace for recovery miles. |
| Saucony Ride 7 (green) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| 7 miles in 58 minutes with some strides |
| Saucony Guide 8 (green) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 8:20 avg pace |
| Saucony Ride 7 (green) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 6 am - yoga 11:15 am - 16.5 spin bike miles in 45 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 10 miles in 1:13:20 2 mile w/u 6 miles @ 6:40 pace 2 mile c/d The pace was hard but not out of control and my heart rate quickly came down during the cool down. Things are moving in the right direction. |
| Saucony Cortina 4 Miles: 10.00 |
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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 44:35
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| Saucony Guide 8 (green) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| 5am - 20 miles on the treadmill in 2:37:44. Miles 0-13 - about 8:15 avg pace starting at 9:00 and ending at 7:30 pace. Miles 14-19 - 5 x 1 mile at MP with .25 mile recovery. 6:58 for the marathon pace miles and 7:30 pace for the recoveries. Mile 20 - cool down 8:30 pace. |
| Saucony Ride 7 (green) Miles: 20.00 |
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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 in 53:20
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| Saucony Guide 8 (green) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, 7:50 avg pace |
| Saucony Ride 7 (green) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles around 8:40 avg pace
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| Saucony Guide 8 (green) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 6 am - yoga 11:30am - 17.5 spin bike miles in 45 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 55:30
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| Saucony Guide 8 (green) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 13.50 | 0.00 | 0.00 | 18.00 |
| 18 miles in 2:13:30 with 13.5 MP miles. 3 mile w/u 3 sets of 4.5 miles with .5 mile recovery (7:03 for MP and 8:00 for recoveries) Things felt really good through 16 mile then got a bad stomach cramp during the last two but was able to finish. With the marathon two months away, I feel good about my current fitness level, just need to stay healthy. |
| Saucony Ride 7 (green) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unscheduled day off - illness
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| First speedwork workout in a long time today. Haven't even attempted to run at a VO2 max pace outside of a few strides here and there since running a 5k this summer.
2 mile w/u
6 x .5 miles with .25 mile recovery (VO2 pace per mile: 6:15, 6:15, 6:11, 6:11, 6:07, 6:07 with 8:00 pace for recoveries)
.5 mile c/d
This workout went well. I wasn't quite sure how to pace this so started conservative and picked it up a little as I went on. Overall, the last 3 sets were challenging, but not overtaxing on my body.
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| Saucony Cortina 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 45:45 |
| Saucony Guide 8 (green) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5:30am - yoga 11:30am - 15 spin bike miles in 34:30 and core exercises | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 48 minutes |
| Saucony Guide 8 (green) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ended the recovery week with a 15 mile run (8:16 avg pace). I kept the pace around 8:25 for the first 9 miles while it was still dark out then picked it up around 8:00 for the final 6 which included the hilly sections of my route. Quads a little beat up as to be expected with limited road training so far. |
| Saucony Ride 7 (green) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM - Yoga (45 minutes) & Cycling (30 minutes)
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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 in 1 hour
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| Saucony Guide 8 (green) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| 11 miles in 1:20:20 3 mile w/u 2 miles @ 6:40 pace 4 miles @ 6:35 pace 1 mile @ 6:31 pace 1 mile c/d The last mile was tough and I was fighting a stomach cramp during the final .5, but overall was a very good workout. |
| Saucony Cortina 4 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5:30am - Yoga (30 minutes) and Cycling (30 minutes)
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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, 8:10 avg pace |
| Saucony Ride 7 (green) 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 | 0.00 | 5.00 |
| 6am - 5 miles, 8:55 avg pace 11:30am - 30 minutes cycling and core exercises |
| Saucony Guide 8 (green) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles, 8:00 avg pace. Pace ranged from 8:25 to 7:40. |
| Saucony Ride 7 (green) Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 2.50 | 6.75 |
| Speedwork today. 2.5 mile w/u with strides 5 x .5 mile (6:03 avg pace) with .25 mile recoveries (8:00 pace). .5 mile c/d Things were feeling really good then during the 3rd and 4th recoveries, the treadmill at the gym abruptly shut off. I moved to a new treadmill and near the end of the 5th set, I tweaked my left hamstring and had to shut it down. My leg is pretty sore right now. |
| Saucony Cortina 4 Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4:30am - was scheduled to run 15 this morning. One minute into my run, my hamstring was really bothering me so I scratched the run. 1 hour of cycling followed by 30 minutes of light yoga. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes on the spin bike - 16 miles. Hamstring is still sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day - will soak tonight and hopefully try to run a few slow miles tomorrow morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 slow miles. My hamstring was very tight. |
| Saucony Guide 8 (green) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles. I felt like my hamstring was loosening up then about 2.5 miles into my run I tweaked it again similar to Monday but this time I was running a 9 min pace. I think the injury is worse than I originally thought and will most likely need to scratch the half marathon next weekend. |
| Saucony Guide 8 (green) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour on the bike. Frustrating that I can push it hard on the bike for an hour without pain but can't run slow miles right now. Hopefully the bike will maintain my fitness. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes on spin bike, 16.8 miles, 94 avg cadence | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes cycling
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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 41:30. Things felt ok for the first 3 miles so I started increasing pace gradually. I got to 7:30 pace and the hamstring started bothering me again. I will skip the half on sunday. |
| Saucony Ride 7 (green) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 90 minutes of cycling | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 105 minutes of cycling | |
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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 in about 34 minutes. Started at 9:00 pace and moved up to 8:00 pace. My hamstring was tight at times but no sharp pains (tweaks). I will try to add a mile or two tomorrow. |
| Saucony Guide 8 (green) Miles: 4.00 |
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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 in 49 minutes. I pushed the pace a little more today getting up to 7:24 pace and things felt ok. Didn't want to press my luck too much so brought the pace back down at that point. |
| Saucony Guide 8 (green) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minute spin class | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.50 | 0.00 | 6.50 |
| 6.5 miles in 50 minutes. I pushed the pace a bit more today compared to tuesday to test out my hamstring and everything went well. I got the pace up to 6:40 for the final quarter mile before my cool down, didn't feel the need at this time to push it faster.
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| Saucony Ride 7 (green) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| I tried running again today (hernia scare, see 5/1 post). Things felt pretty good so will run broad street tomorrow. |
| Saucony Ride 7 (green) Miles: 5.00 |
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| | Race: |
Broad street run (10 Miles) 01:09:08, Place overall: 1142, Place in age division: 191 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| A very wet day. I hadn't been running the last 2+ weeks with what I was fearing was a hernia. Yesterday being 8 days after my ultrasound and still not hearing back from the doctors, after 3 follow up calls this week (thanks a bunch Jefferson Family Medicine), I decided to test out running again with the assumption that if running was going to put me in danger then the doctor's would have called. Still need to figure out what is going on with the pain/swelling though. Prior to the recent troubles, I had dealt with a hamstring pull, so it has been awhile since trying to push the pace for 10 miles. Yesterday felt ok trying to run my last mile at 7 min pace so figured I would shoot for that pace in hopes I still had the stamina to keep that pace for 10 miles. The run went well. I was just under my planned pace the whole way. Mile 10 was a bit of a struggle as I was starting to feel a bit of abdominal pain. Overall I am happy with the result and am now thinking I will run pocono in two weeks. 5/3 update: I finally heard back from the doctor's office after complaining to the office manager and it turns out I do have an inguinal hernia. I will meet with a surgeon soon to determine if I need surgery. I will not be running the Pocono Marathon next Sunday. |
| Saucony Cortina 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I attempted my first run today since having an inguinal hernia repaired on 5/31. I am still feeling some pain around the incision, but the doctor cleared me a few days ago to do some light cardio (i.e. stationary bike, elliptical, slow jogging on treadmill).
I am going to approach this comeback very cautiously as I don't want to do something stupid and have to go back under the knife.
.25 mile warm up (walk), .25 mile jog (11 min pace - this was painful), .25 mile walk, .5 mile jog (11 min pace - felt good), .25 mile walk, 1.25 mile jog (.5 at 11 min pace, .75 at 10 min pace - felt ok), .25 mile walk cool down.
I was in a good deal of discomfort after the run walking back to the office, but I am feeling better now that I took some advil.
I am going to take this day by day and would still like to run a marathon late this fall, but have a lot of work ahead of me to get back in shape. 6 weeks was the initial recovery time until I would be fully back to normal (i.e. will be able to lift more than 20 lbs again) so am still 3 weeks from that and didn't expect getting back into this would be easy, but the whole thing stinks when your body can't physically respond the way you want it too.
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| Saucony Ride 7 (green) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First pain free run since surgery on 5/31. 3 miles in 27 minutes. Very hot run at Rehoboth Beach.
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| Saucony Ride 7 (green) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 27 minutes
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| Saucony Ride 7 (green) Miles: 3.00 |
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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
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| Saucony Ride 7 (green) Miles: 4.00 |
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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, 8:28 avg pace
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| Saucony Ride 7 (green) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:35 avg pace. Tried 1 mile at 7min pace to see how it felt. I am clearly very out of shape, but at least the area surrounding the hernia/incision felt ok.
I signed up for the Philly Marathon today to get my butt back in gear. Just going to enjoy this one without any specific time goals.
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| Saucony Ride 7 (green) Miles: 5.00 |
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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, 8:15 avg pace
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| Saucony Cortina 4 Miles: 4.00 |
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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, 8:25 avg pace
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| Saucony Guide 8 (green) Miles: 5.00 |
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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, 8:36 avg pace
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| Saucony Guide 8 (green) Miles: 4.00 |
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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, 8:25 avg pace
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| Saucony Guide 8 (green) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
| 5 miles, 8:00 avg pace
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| Saucony Guide 8 (green) Miles: 5.00 |
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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, 8:50 avg pace
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| Saucony Guide 8 (green) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:15 avg pace
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| Saucony Guide 8 (green) Miles: 4.00 |
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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, 8:38 avg pace |
| Saucony Guide 8 (green) Miles: 4.00 |
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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 Guide 8 (green) Miles: 4.00 |
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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
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| Saucony Ride 8 (slime 1) Miles: 4.00 |
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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 |
| 10 miles, 8:39 avg pace |
| Saucony Ride 8 (slime 1) Miles: 10.00 |
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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, 8:15 avg pace
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| Saucony Ride 8 (slime 1) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:00 avg pace with one mile at 6:58 pace
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| Saucony Ride 8 (slime 1) Miles: 5.00 |
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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 |
| Saucony Ride 8 (slime 1) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 38:40 with 3 miles at 7:13 pace
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| Saucony Ride 8 (slime 1) Miles: 5.00 |
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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, 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:46 avg pace
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| Saucony Ride 8 (slime 1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 1.00 | 6.00 |
| 6 miles in 44:45.
1 mile w/u
2 miles @ 7:13 pace
1 mile @ 6:58 pace
1 mile @ 6:35 avg pace
1 mile c/d
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 36 minutes
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| Saucony Ride 8 (slime 1) Miles: 4.00 |
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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, 8:45 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in 122 minutes. Second half was 3 minutes faster than the first half. |
| Saucony Ride 8 (slime 1) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes of spin bike | |
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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, 8:10 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 | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 23 minutes
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| Saucony Cortina 4 Miles: 3.00 |
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| | Race: |
Philly 10k (6.214 Miles) 00:46:12, Place overall: 242, Place in age division: 37 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.29 | 6.21 | 0.00 | 0.00 | 12.50 |
| 6.25 miles with Lauren at 10:30 avg pace before the 10k. I wanted to run the 10k around 7:30 pace.
10k splits were: 7:29, 7:21, 7:19, 7:18, 7:31, 7:39
All things considered with the recent surgery and the long w/u in the heat, I am happy with my performance.
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| Saucony Ride 8 (slime 1) Miles: 12.50 |
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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, 8:37 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 8:58 avg pace
I am giong to scale back pace for awhile to build a solid base and hopefully not get hurt.
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| Saucony Ride 8 (slime 1) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles, 8:40 avg pace
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| Saucony Ride 8 (slime 1) Miles: 5.50 |
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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, 8:55 avg pace |
| Saucony Ride 8 (slime 1) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, 8:44 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 8:48 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:55 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:46 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:58 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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| 17.5 miles, 10:30 avg pace. Ran with LauRen who is running the Marine Corps Marathon in DC in late October. |
| Saucony Ride 8 (slime 1) Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles, 8:58 avg pace |
| Saucony Cortina 4 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 55 minutes |
| Saucony Ride 8 (slime 1) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles, 8:33 avg pace
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| Saucony Ride 8 (slime 1) Miles: 5.50 |
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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 8 (slime 1) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles, 8:25 avg pace. Pushed it a little bit more than I should have today. We are flying to Portugal overnight and I am concerned the flight is going to cause issues with my legs/recovery. |
| Saucony Ride 8 (slime 1) Miles: 18.00 |
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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 Porto Portugal. 10:30 avg pace. Ran with Lauren. |
| Saucony Ride 8 (slime 1) 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 with Lauren in Porto. 10:00 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 mile running tour in Porto with Lauren. 11:00 avg pace. |
| Saucony Ride 8 (slime 1) Miles: 9.00 |
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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 with Lauren along the coasts/cliffs of Lagos Portugal. The views were incredible, reminded me somewhat of Southern California. 11:00 avg pace. |
| Saucony Ride 8 (slime 1) Miles: 20.00 |
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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 with Lauren in Lisbon Portugal along the river (the only flat roads we could find). 10:30 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 8:16 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 | | 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 | | 2.25 | 0.00 | 4.00 | 0.75 | 7.00 |
| 7 miles total
1.5 mile w/u
4.75 tempo miles (6:58, 6:58, 6:58, 6:49, 6:40 for final .75)
.75 mile c/d
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| Saucony Ride 8 (slime 2) 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, 9:07 avg pace
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| Saucony Ride 8 (slime 2) Miles: 5.00 |
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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, 8:10 avg pace
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| Saucony Ride 8 (slime 1) Miles: 4.00 |
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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, 8:54 avg pace |
| Saucony Ride 8 (slime 2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| 15 miles, 7:52 avg pace Miles ranged between 7:30-8:15 I'm thinking I will tag along with the 3:35 pace group for the race in two weeks. |
| Saucony Ride 8 (slime 2) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles including 5 tempo miles
1.5 mile w/u
5 tempo miles (6:58, 6:58, 6:53, 6:53, 6:49)
.5 mile c/d
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| Saucony Cortina 4 Miles: 7.00 |
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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, 8:59 avg pace
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| Saucony Ride 8 (slime 1) Miles: 4.00 |
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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, 8:50 avg pace |
| Saucony Ride 8 (slime 2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| 12 miles along the marathon route, 7:48 avg pace. I pushed the pace for miles 9 and 10 (7:13, 7:08). The run felt great overall and looking forward to the race next week. |
| Saucony Ride 8 (slime 2) Miles: 12.00 |
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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, 8:41 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 | | 2.25 | 1.75 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:18 avg pace |
| Saucony Ride 8 (slime 2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles, 9:00 avg pace |
| Saucony Ride 8 (slime 2) Miles: 3.00 |
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| | Race: |
Philadelphia Marathon (26.219 Miles) 03:32:18, Place overall: 1398, Place in age division: 169 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
| Brutal wind conditions for the race, gusts in the 40-50mph range. I had originally planned to run with the 3:35 pace group, but was feeling good at the start so went out a little quicker. I pushed the pace too much from miles 6-17 including running into the wind and paid the price during the final 4 miles. I was at 3:25 pace through 30k and finished in 3:32. My legs were really shot post race, but I feel surprisingly good on Monday morning. I'm looking to run a late may marathon next year where I will make another run at a BQ. |
| Saucony Ride 8 (slime 2) Miles: 26.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles, 9:50 avg pace |
| Saucony Ride 8 (slime 2) Miles: 3.00 |
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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, 9:30 avg pace |
| Saucony Ride 8 (slime 2) Miles: 4.00 |
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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, 9:14 avg pace |
| Saucony Ride 8 (slime 2) Miles: 4.00 |
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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, 9:15 avg pace |
| Saucony Ride 8 (slime 2) Miles: 4.00 |
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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, 8:36 avg pace |
| Saucony Ride 8 (slime 2) Miles: 5.00 |
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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, 9:05 avg pace |
| Saucony Ride 8 (slime 2) 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, 10:00 avg pace |
| Saucony Ride 8 (slime 2) 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, 10:00 avg pace |
| Saucony Ride 8 (slime 2) 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, 9:14 avg pace |
| Saucony Ride 8 (slime 2) 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, 10:00 avg pace |
| 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, 9:10 avg pace |
| Saucony Ride 8 (slime 2) Miles: 5.00 |
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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, 9:10 avg pace |
| Saucony Ride 8 (slime 2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
| 6 miles in 47 minutes (7:50 avg pace) with 2.5 miles @ 6:58 pace
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 10:00 avg pace |
| Saucony Ride 8 (slime 2) 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, 10:00 avg pace |
| Saucony Ride 8 (slime 2) Miles: 5.00 |
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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, 10:00 avg pace |
| Saucony Ride 8 (slime 2) 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, 8:40 avg pace
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 9:09 avg pace |
| Saucony Ride 8 (slime 2) Miles: 9.00 |
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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 59:36 2.5 mile w/u 5 tempo miles (6:58,6:58,6:53,6:48,6:43) .5 mile c/d |
| Saucony Ride 8 (slime 2) 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, 9:40 avg pace |
| Saucony Ride 8 (slime 2) 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, 9:00 avg pace
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| Saucony Ride 8 (slime 2) Miles: 7.00 |
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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, 9:40 avg pace |
| Saucony Ride 8 (slime 2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Was feeling under the weather and legs pretty beat up from the week so scaled the mileage back today. 3 miles, 9:40 avg pace |
| Saucony Ride 8 (slime 2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| 11 miles, 8:26 avg pace My legs felt better today but not the head cold. Run went well though. |
| Saucony Ride 8 (slime 2) Miles: 11.00 |
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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, 8:15 avg pace |
| Saucony Ride 8 (slime 2) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles, 8:35 avg pace |
| Saucony Ride 8 (slime 2) Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles, 9:40 avg pace |
| Saucony Ride 8 (slime 2) Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles. 9:25 avg pace |
| Saucony Ride 8 (slime 2) Miles: 9.25 |
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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 |
| 10 miles, 8:43 avg pace |
| Saucony Ride 8 (slime 2) Miles: 10.00 |
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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, 9:12 avg pace. I had a deep tissue sports massage yesterday which left my legs very sore last night. I loosened up a bit this morning but cut the mileage back a little bit to be cautious. |
| Saucony Ride 8 (slime 2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1125.54 | 116.18 | 80.00 | 9.00 | 1330.72 |
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| Saucony Ride 7 (green) Miles: 282.50 | Saucony Guide 8 (Blue/Purple) Miles: 33.50 | Saucony Cortina 4 Miles: 95.25 | Saucony Ride 7 Miles: 35.25 | Saucony Guide 8 (green) Miles: 155.00 | Saucony Ride 8 (slime 1) Miles: 393.00 | Saucony Ride 8 (slime 2) Miles: 326.22 |
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