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Grilled Cheese & Tomato Soup 4 Miler

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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
1450.01191.4798.1124.251763.84
Saucony Ride 8 (slime 2) Miles: 140.50Saucony Cortina 4 Miles: 177.50Saucony Ride 9 Miles: 385.37Saucony Ride 9 (Red/Silver) Miles: 413.25Saucony Cortana 4 (blue/silver) Miles: 146.47Saucony Ride 9 (Red/ Silver - 2) Miles: 203.75Saucony Ride 9 (Red/ Silver - 3) Miles: 220.00Brooks Launch 4 - Lobster Miles: 51.00
Weight: 179.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

9 miles, 8:25 avg pace

Saucony Ride 8 (slime 2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

8 miles in 58:30 including 6 LT miles

1.5 mile w/u

6 tempo miles (6:58,6:58,6:53,6:53,6:49,6:49)

.5 mile c/d

The effort felt just right for the LT miles.

Saucony Cortina 4 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles, 9:06 avg pace

Saucony Ride 8 (slime 2) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles, 9:33 avg pace

Saucony Ride 8 (slime 2) Miles: 11.50
Weight: 189.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:58 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 8:30 avg pace

Saucony Ride 9 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:19 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

10 miles in 1:17:00

3 mile w/u

6 tempo miles (3×6:53,3×6:49)

1 mile c/d

Good challenging run today.

Saucony Cortina 4 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 9:27 avg pace

Saucony Ride 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 9:00 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:48 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 8:24 avg pace

I have steadily built my base up to 60 miles per week keeping the pace at a reasonable level to not injure myself. Marathon training officially starts next week where the weekly runs will stay similar but will build up the weekend long run.

Saucony Ride 8 (slime 2) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:27 avg pace

Saucony Ride 8 (slime 2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles, 8:35 avg pace

Saucony Ride 9 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles, 8:38 avg pace

Saucony Ride 8 (slime 2) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles in 1:35

3 mile w/u (27 minutes)

8 miles @ 8:27 pace

Saucony Ride 9 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:57 avg pace

Saucony Ride 8 (slime 2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

14 miles in 1:50:00:

5 miles in 44 minutes

8 MP miles (7:03 pace)

1 mile c/d in 9:30

This was a good end to week 1 of marathon training. With the marathon being 4 months out, I feel that I am right where I need to be.

Saucony Cortina 4 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:45 avg pace

Saucony Ride 8 (slime 2) Miles: 6.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

3 miles in 27:15

9 miles @ 8:27 pace

Saucony Ride 9 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 9:03 avg pace

Saucony Ride 8 (slime 2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:41:24

3 miles in 27 minutes

2 miles @ 8:27 pace

2 miles @ 8:20 pace

2 miles @ 8:13 pace

3 miles @ 8:06 pace

Saucony Ride 9 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:50 avg pace

Saucony Ride 8 (slime 2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

14 miles, 8:18 avg pace

4 miles in 36 minutes

2.5 miles @ 8:27 pace

1 mile @ 7:03 pace

2 miles @ 8:20 pace

1 mile @ 7:03 pace

2 miles @ 8:20 pace

1 mile @ 7:03 pace

.5 miles @ 9:30 pace

Saucony Ride 9 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 58 minutes

Saucony Ride 8 (slime 2) Miles: 7.00
Weight: 184.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

12 miles in 1:33

4 mile w/u (35 minutes)

2 miles @ 6:49 pace

2 miles @ 6:44 pace

2 miles @ 6:40 pace

2 mile c/d (18 minutes)

Great workout today, effort felt right

Saucony Cortina 4 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 9:15 avg pace

Saucony Ride 9 (Red/Silver) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles

3 mile w/u in 27 minutes

4 miles @ 8:27 pace

3 miles @ 8:20 pace

2 miles @ 8:13 pace

Saucony Ride 9 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 9:14 avg pace

Saucony Ride 9 (Red/Silver) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

15 miles in 2:00:11

5 miles in 44 minutes

2 x 1 MP with 1 mile recovery

2 x 2 MP with 1 mile recovery

7:03 pace for the MP miles

Saucony Ride 9 Miles: 15.00
Weight: 0.00
Comments
From Tom K on Sat, Feb 04, 2017 at 07:00:39 from 71.203.24.182

Great work! Your 2017 goals are awesome. Go man, go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:31 avg pace

Saucony Ride 8 (slime 2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles total

3 miles in 27 minutes

3 miles @ 8:27 pace

3 miles @ 8:20 pace

3 miles @ 8:13 pace

Saucony Ride 9 (Red/Silver) Miles: 12.00
Weight: 183.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

12 miles total

8 miles in 67 minutes

4 x .5MP (7:03 pace) with .5 recovery

Saucony Ride 9 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:50 avg pace

Saucony Ride 8 (slime 2) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:38 avg pace

Saucony Ride 8 (slime 2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

16 miles in 2:03:30

4 mile w/u in about 35 minutes

8 @ 7:03 pace

2 @ 6:49 pace

2 mile c/d

This run felt much easier than the long run a few weeks ago with 8 MP miles. I think the mini taper the last two days helped and I ate 2 GU this time.

Saucony Cortina 4 Miles: 16.00
Weight: 0.00
Comments
From Tom K on Sat, Feb 11, 2017 at 06:42:18 from 66.87.123.225

Man, that's a great run! Nice work!

From JS7781 on Sat, Feb 11, 2017 at 08:23:53 from 68.84.110.3

Thanks Tom! Things are feeling good right now. Everything is in a nice balance (work, kids, health, etc.) after a hectic 2016.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4 miles in 35:30

2 miles @ 8:20 pace

2 miles @ 8:13 pace

Saucony Ride 9 Miles: 8.00
Weight: 182.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 9:03 avg pace

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

10 miles in 75 minutes

3 mile w/u with strides

2 miles @ 6:44 pace

2 miles @ 6:40 pace

2 miles @ 6:35 pace

1 mile c/d

The effort was a little too hard during the final 2 LT miles.

Saucony Cortina 4 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 72 minutes

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles,8:50 avg pace

My back was locking up during the run so needed to cut it short.  Hopefully this is an isolated event.

Saucony Ride 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I think the issues I had yesterday was early onset of an illness. Shortly after the run, I got very nauseous. I got home and immediately threw up a few times. Skipped the saturday run and am trying to rest all weekend in hopes to pick up my regular schedule on monday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.000.000.0010.50

10.5 miles, 7:50 avg pace

It was my first run outside since 12/26, it felt good to be back outside again.

Weight: 179.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in 1:04:45

Saucony Ride 9 (Red/Silver) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:58 avg pace

Saucony Ride 9 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.500.000.0012.50

5am - 7.5 miles, 8:25 avg pace.  My kids woke up early and cut my run short.

11:45 - 5 miles, 9:00 avg pace.  Ran over the BF Bridge and back and around old city.

Saucony Ride 9 Miles: 5.00Saucony Ride 9 (Red/Silver) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles in 81 minutes.

4 miles in 35:15

2.5 miles @ 8:20 pace

2.5 miles @ 8:13 pace

.5 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.009.000.000.0018.00

18 miles in 2:19:00

3 mile w/u in 26 minutes

2 miles @ 6:58 pace

1 miles @ 8:13 pace

2 miles @ 6:58 pace

1 miles @ 8:13 pace

2 miles @ 6:53 pace

1 miles @ 8:13 pace

2 miles @ 6:53 pace

1 miles @ 8:13 pace

1 miles @ 6:49 pace

2 mile c/d in 18 minutes

Saucony Cortina 4 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

2 mile w/u

7.75 miles @ 8:13 pace

.25 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.2510.00

10 miles in 1:24:00

3 mile w/u

6 miles @ 8:13 pace with 6 stries in the final mile @ 6:00 pace

1 mile c/d

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

8 miles in 58:47

2 mile w/u

1.5 miles @ 6:40 pace

1.5 miles @ 6:35 pace

1 mile @ 6:31 pace

1 mile @ 6:27 pace

1 mile c/d

Saucony Cortina 4 Miles: 8.00
Weight: 178.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:57 pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:34 avg pace

Saucony Ride 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in 1:49:00

4 miles in 35 minutes

9 miles @ 8:13 pace

Saucony Ride 9 (Red/Silver) Miles: 13.00
Weight: 0.00
Race: Grilled Cheese & Tomato Soup 4 Miler (4 Miles) 00:24:30, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.004.005.50

This was my first race of 2017 and it went very well. It was a cold morning in the low 20s which made warming up a bit challenging.

1.5 mile w/u with strides.

Race:

Mile 1 - 5:58

Mile 2 - 6:13

Mile 3 - 6:18

Mile 4 - 6:01

Most of mile 2 and part of mile 3 were into a head wind.

I was in 6th after the first mile, dropped back to 9th during the second mile, then got back to 8th during the final mile. First place in my age group finished about 30 seconds ahead of me.

Saucony Cortina 4 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 total miles

2 mile w/u

5 miles @ 8:13 pace

5 miles @ 8:06 pace

.5 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

10 miles in 1:17:00 with 5 LT miles.

3 mile w/u in 26 minutes

2 miles @ 6:40 pace

3 miles @ 6:35 pace

2 mile c/d in 18 minutes

I only got 5 hours of sleep last night and I could feel the effects this morning as I struggled through this workout.

Saucony Cortina 4 Miles: 10.00
Weight: 177.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:54 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:41:00

3 mile w/u

4 miles @ 8:13 pace

4 miles @ 8:06 pace

1 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:54 pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

20 miles in 2:32:54 on the TM

4 mile w/u

15 miles with 10 at MP (6:53,8:06,6:53,8:06, 6:53,6:53,8:06,6:53,6:49,6:49,8:06,6:49,6:49,6:49,8:06)

1 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:39:15

2 mile w/u

9 miles @ 8:06 pace

1 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 12.00
Weight: 176.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:42 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 176.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.007.000.0012.00

12 miles in 1:29:15

3 mile w/u

1.5 miles @ 6:40 pace

4 miles @ 6:35 pace

1.5 miles @ 6:31 pace

2 mile c/d

Good workout today. I got a side cramp during the final .5 LT mile though.

Half marathon next Sunday.

Saucony Cortina 4 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7 miles, 8:20 avg pace

Saucony Ride 8 (slime 2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles, 8:48 avg pace

Saucony Ride 9 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.507.000.000.0018.50

18.5 miles in 2:22:45

3 mile w/u

3 miles @ 8:06 pace (.5 miles @ 4% incline, .5 miles @ 1% incline x 3)

12 miles with 7 @ MP (6:49,8:06,6:49,8:06,6:44,8:06,6:44,8:06,6:40,6:40,6:40,8:06)

.5 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 18.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:33 avg pace

Saucony Ride 8 (slime 2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles 1:39:05

2 mile w/u

9 miles @ 8:06 pace including 8 x .5 miles @ 4% incline

1 mile c/d

 

Saucony Ride 9 (Red/Silver) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

7 miles in 51:30

2 mile w/u

6 x .5 mile, .25 mile recovery.  Pace for the speedword splits (6:00, 5:56, 5:52, 5:49, 5:46, 5:30), 8:57 pace for the recoveries.

.5 mile c/d

This workout went very well, I just hope I didn't go overboard before Sunday's Half Marathon.

Saucony Cortana 4 (blue/silver) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:58 avg pace

Saucony Ride 8 (slime 2) Miles: 5.00
Weight: 0.00
Race: Love Run Half Marathon (13.109 Miles) 01:27:09, Place overall: 98, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.390.0013.110.0014.50

Good race today coming off only 3 hours of sleep last night. The wind was a factor today which made the last few miles a challenge. I pretty much kept to my race strategy of consistent effort throughout, but ran it about 5 seconds per mile faster than planned.

My splits were pretty consistent with the tailwind miles and downhill mile being faster and the headwind miles and uphill mile being the slowest.

Splits were 6:41,6:35 (estimate as GPS always goes haywire in this part of the city and read the mile short @6:03), 6:39,6:25,6:29,6:29,6:36,6:59,6:37,6:30,6:30,6:38,6:42.

Saucony Cortana 4 (blue/silver) Miles: 15.00
Weight: 0.00
Comments
From Tom K on Tue, Mar 28, 2017 at 05:07:25 from 71.203.24.182

You're beating your goals! Well done. Consistent splits. 3 hours sleep?

From JS7781 on Tue, Mar 28, 2017 at 07:45:56 from 208.47.202.254

Thanks Tom, it was a good run all things considered. Yeah, only 3 hours of sleep. My college roomate was having his bachelor party in Atlantic City so I drove down for the dinner portoin of the party and didn't get back home until after midnight. From there my daughter woke up sick around 4am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 9:00 avg pace

Saucony Ride 9 (Red/Silver) Miles: 7.00
Weight: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles, 8:48 avg pace

Saucony Ride 9 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:20 avg pace

Saucony Ride 9 (Red/Silver) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

8 miles in 58:40

2 mile w/u with strides

5 progressive tempo miles (6:35,6:31,6:27,6:22,6:18)

1 mile c/d

I haven't been feeling good all week, but sleeping in today helped and I had a great workout during my lunch break.

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 9:00 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.750.000.000.0021.75

21.75 miles, 7:38 avg pace. Ran up to forbidden drive and back so got a good amount of hill work in.

Saucony Ride 9 (Red/Silver) Miles: 21.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:58 avg pace 

Saucony Ride 9 (Red/Silver) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles, 8:18 avg pace

Saucony Ride 9 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.007.000.0011.00

11 miles in 1:19:50 with 7 LT miles (6:28 avg pace). I over did it today trying to compare to a workout in 2013 6 weeks prior to the Chicago Marathon where I averaged 6:22 pace. Glad I made it through the full workout but don't feel well post run.

3 mile w/u with strides

3 miles @ 6:31 pace

2 miles @ 6:27 pace

2 miles @ 6:22 pace

1 mile c/d

I wasn't expecting to match the workout from 2013 as my plan was to have it about 5 seconds per mile slower, but I was hoping this would have been a bit easier effort-wise.

Saucony Cortina 4 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 9:00 avg pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

1.5 mile w/u

4 MP miles (6:49 pace)

.5 mile c/d

 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

16 miles in 2:02:30 with 6 MP miles @ 6:49 pace

Saucony Ride 9 (Red/Silver) Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:12 avg pace

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:06 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0014.000.000.0018.00

18 miles in 2:08:30 with 14 MP miles on the treadmill (1% incline)

3 mile w/u

9 miles @ 6:44 pace

5 miles @ 6:40 pace

1 mile c/d

I fought a lite side cramp between miles 12-13, but otherwise the pace felt comfortable.

Saucony Cortana 4 (blue/silver) Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

13 miles on the treadmill (8:04 avg pace) including 6 sets of (.25 mile @ 8:00/5% incline followed by .25 mile @ 7:30/5% incline)

Saucony Ride 9 (Red/Silver) Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles, 8:45 avg pace

Saucony Ride 9 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.004.0011.00

Speedwork today, 11 total miles.

3 mile w/u with stries

8 x (.5 mile @ 5:49 / .25 mile @ 8:57)

2 mile c/d

Saucony Cortana 4 (blue/silver) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:58 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

18 miles, 7:36 avg pace. We are down in Baltimore for Lauren's 15 year college reunion at Johns Hopkins so got to runs the hills in Baltimore.

Saucony Ride 9 (Red/Silver) Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:40 avg pace

Saucony Ride 9 (Red/Silver) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.004.5011.00

11 miles in 1:21:13

3 mile w/u with strides

9 x .5 mile (5:49 pace) with .25 mile recovery (8:57 pace)

1.25 mile c/d

Weight: 174.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:47 avg pace

Saucony Ride 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:30 avg pace. My son woke up early today so had to cut the run 3 miles short.  Got too busy at work today to squeeze in a few more miles at lunch.

23 miler tomorrow as I will be in a wedding on Saturday then taper time!

Saucony Ride 9 (Red/Silver) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.372.000.000.0022.37

8:30 - took the day off today so started my long run after dropping the kids off at daycare.  It was already around 70 degrees and rising when I started so took it somewhat easy.  I had planned 23 miles but decided to run for 3 hours and call it quits.  I put in a surge during miles 20 and 21 to see how it felt.  They were both sub 7 so that felt good.  22.37 miles total in 3 hours, 8:03 avg pace.

Saucony Ride 9 Miles: 22.37
Weight: 172.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:15 avg pace

Saucony Ride 8 (slime 2) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 7:53 avg pace

Saucony Ride 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:31 avg pace

Saucony Ride 9 (Red/Silver) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.005.0012.00

12 miles in 89 minutes.

3 mile w/u with strides

10 x .5 @ 5:46/ mile pace with .25 recoveries @ 8:57/mile pace

1.5 mile c/d

The workout went really well and is a confidence booster going into the marathon.

Saucony Cortana 4 (blue/silver) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:57 avg pace

Saucony Ride 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles, 7:41 avg pace

Saucony Ride 9 (Red/Silver) Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles in 53 minute with 3 at MP.

Saucony Ride 9 (Red/Silver) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:57 avg pace

Saucony Ride 9 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

10 miles in 1:13:50

3 mile w/u with strides

4 miles @ 6:27 pace

1 mile @ 6:22 pace

2 mile c/d

Saucony Cortana 4 (blue/silver) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

7 miles, 8:00 avg pace

Saucony Ride 9 (Red/Silver) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:40 avg pace

Saucony Ride 9 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

8 miles, 7:17 avg pace. I felt relaxed today and was moving at a good clip.

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 7:45 avg pace.

Saucony Ride 9 Miles: 6.00
Weight: 171.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

6 miles in 45 minutes with 3 at MP (6:49 pace).

Saucony Cortana 4 (blue/silver) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:10 avg pace

Saucony Ride 9 (Red/Silver) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 7:45 avg pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
Race: Pocono Marathon (26.219 Miles) 02:59:17, Place overall: 23, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

2:59:17, it feels really good to finally run sub 3 hours after having a few off years due to injury/etc. Perfect race conditions today, about 50 degrees at the start with little wind. This is a point to point with about 140 0 ft elevation drop (2200 downhill and 800 uphill). The first 17 is mostly downhill with a few severe patches then the next 6 or so is challenging with rolling hills including 5 or 6 climbs. I paced the course well taking advantage of the downhills while leaving enough in the tank for the rolling sections. The pace fell off a little bit during the final 10k but I had built in enough of a cushion to stI'll get under 3 hours.

Mile splits were 6:52, 6:56, 7:02, 6:55, 6:51, 6:43, 6:38, 6:18, 6:38, 6:57, 6:50, 6:52, 6:37, 6:49, 6:41, 6:32, 6:44, 6:42, 6:45, 7:00, 6:54, 7:00, 7:01, 7:04, 7:11, 7:03, 7:00pace for final .2.

Saucony Cortana 4 (blue/silver) Miles: 26.22
Weight: 0.00
Comments
From Tom K on Sun, May 21, 2017 at 11:09:03 from 71.203.24.182

Congratulations on the PR!

From Derunzo on Sun, May 21, 2017 at 17:51:01 from 98.229.177.205

Great job!

From Kenny the Apache on Sun, May 21, 2017 at 19:55:54 from 72.13.210.62

Nice race man!!! Do you know if one has to qualify for the NYC half at a certain race or is it any half marathon

From Russ on Mon, May 22, 2017 at 12:32:19 from 74.114.3.253

Nice job!

From JS7781 on Mon, May 22, 2017 at 13:41:40 from 174.201.11.115

Thanks everyone!

Kenny - limited spots are available for the NYC Marathon to time qualifiers in non-NYRR sponsored Marathons/Half Marathons

http://www.tcsnycmarathon.org/plan-your-race/2017-time-qualifying-standards

From Mark on Tue, Jun 20, 2017 at 09:14:24 from 24.129.132.75

Great job! I tried this race in 2015 and had a tough time in mile 18 once it hit that uphill. You ran right through it with hardly any slowdown. I hope to try this one again sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles, 9:02.  Still tight/stiff from the marathon.

Saucony Ride 8 (slime 2) Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:07 avg pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:20 avg pace

I took the last week off as I have been having some pain in my right hip area that flares up when running.  I started feeling the pain about 4 miles into the run and slight discomfort.strain post run.  Been trying to stretch out the IT band well, but not quite sure the IT band is the issue.  We will see how it goes the rest of the week.

Saucony Ride 9 (Red/Silver) Miles: 5.00
Weight: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:38 avg pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:07 avg pace.  My hip felt a little bit better today.

Saucony Ride 9 (Red/Silver) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:47 avg pace

Saucony Ride 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.500.000.007.00

7 miles, 7:58 avg pace

Saucony Ride 9 Miles: 7.00
Weight: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

5 miles, 7:54 avg pace

Saucony Ride 9 (Red/Silver) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 8:43 avg pace

Saucony Ride 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.002.500.005.00

5 miles in 37 minutes

2 mile w/u

2.5 miles @ 6:31 pace

.5 mile c/d

Saucony Cortana 4 (blue/silver) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

had to stop about 1 minute into my run today due to back/hip pain

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles, 9:00 avg pace

Saucony Ride 9 (Red/Silver) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 9:00 avg pace

Saucony Ride 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.000.000.004.00

4 miles, 7:03 avg pace

Saucony Ride 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

4 miles, 7:39 avg pace

Saucony Ride 9 (Red/Silver) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.501.500.006.00

6 miles, 7:29 avg pace

2.5 mile w/u

1.5 miles @ MP (6:55 pace)

1.5 Tempo miles (6:30 pace)

.5 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 6.00
Weight: 178.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles, 26 minutes

Saucony Ride 9 (Red/Silver) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:01 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

5 miles, 7:08 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 5.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 10:00 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:08 avg pace

Saucony Ride 9 (Red/Silver) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 7:57 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.500.000.006.00

6 miles

2 mile w/u

3.5 miles @ 6:49 pace

.5 mile c/d

Saucony Ride 9 (Red/ Silver - 2) Miles: 6.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.500.500.007.00

7 miles in 55 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

8 miles in 57:30

2 mile w/u

5 miles @ 6:31 pace

1 mile c/d

Saucony Ride 9 (Red/Silver) Miles: 8.00
Weight: 180.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles 8:40 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 8:24 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

Speedwork

2 mile w/u

3x1 (6:00, 6:00, 5:42) with .5 recoveries (@ 8:20 pace)

.5 mile c/d

First time in a long time doing 1 mile intervals.  The first 2 felt very comfortable, so I pushed the pace a bit on the final interval (that one got me winded).

Saucony Cortina 4 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

8 miles in 56:30

2 mile w/u

5 tempo miles (6:27, 6:27, 6:22, 6:22, 6:18)

1 mile c/d

Saucony Cortina 4 Miles: 8.00
Weight: 181.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 miles, 8:10 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

I've been off the blog for a few months.  The summer was not kind to me in terms of injuries and I was unable to get in any consistent training so didn't keep up with the blog on the days I did run or race.

I am trying to reestablish my mileage base before ramping up training for Boston as training will be starting up soon.

6 miles in 48 minutes.

 

Saucony Ride 9 (Red/ Silver - 3) Miles: 6.00
Weight: 185.00
Comments
From Tom K on Fri, Oct 20, 2017 at 12:57:45 from 47.206.60.114

Welcome back. Good luck with the Boston training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 44 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.000.500.006.00

6 miles in 47 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 36 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles in 45 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.001.000.009.00

I visited my parents this weekend so ran most of my run at my high school track for the first time in my life. 2 miles to get to the track, 5 miles on the track, and 2 miles home.

8:17, 7:52, 7:03, 7:28, 6:50, 7:25, 6:24, 8:58, 8:59.

Saucony Ride 9 (Red/ Silver - 2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 miles in 44:40

1.5 mile w/u

4 MP miles (6:53 avg pace)

.5 mile c/d

Saucony Ride 9 (Red/ Silver - 3) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.500.506.00

6 miles in 44:45

Saucony Ride 9 (Red/ Silver - 3) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 7:55 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles, 7:51 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles, 7:44 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles, 8:00 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles, 8:12 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.500.500.006.00

6 miles in 49 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

8 miles in 60 minutes

2 mile w/u

5 miles @ 6:53 avg pace

1 mile c/d

Saucony Cortana 4 (blue/silver) Miles: 8.00
Weight: 0.00
Comments
From Tom K on Tue, Nov 07, 2017 at 15:03:15 from 47.206.60.114

Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 36 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 7:54 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles, 8:05 avg pace.

Saucony Ride 9 (Red/ Silver - 2) Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 miles in 47 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 35 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.500.000.005.00

5 miles in 38:30

Saucony Ride 9 (Red/ Silver - 3) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

I helped pace a friend during the Philadelphia Marathon today as she tried to BQ.  I joined her around mile 8 and ran with her to the end.  The winds were brutal today, especially heading out on Kelly Drive through Manayunk (20-25 mph headwind with gusts well over 30mph).

8:04 avg pace for the 18.25 miles, she got her BQ with 2:45 to spare!  I am very proud of her to stick with me during the final 10 miles as the run got very challenging.  It's a shame she got the bad draw in terms of weather, BQ -2:45 may not be enough to get in for 2019, but she EARNED the right to be in the field.

Saucony Cortana 4 (blue/silver) Miles: 18.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:44 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles, 7:51 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:07 avg pace (excluding the minute or so I spent on the ground after mile 4 when I tripped on uneven sidewalk). First time I have ever fell like that.

Saucony Ride 9 (Red/ Silver - 2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:15 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00
Weight: 185.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 62 minutes

Saucony Ride 9 (Red/ Silver - 2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:06 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 8:10 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles in 80 minutes

Saucony Ride 9 (Red/ Silver - 3) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles, 7:51 avg pace. Ran out 7 miles along 34th street to landsdown out to Belmont and the plateau and to Ford road and over the strawberry mansion bridge and back. This is probably the hilliest possible 14 mile loop from my house in Philly and the run felt great.

Saucony Ride 9 (Red/ Silver - 3) Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:10 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 9.00
Weight: 182.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 8:10 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:52 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 8.00
Weight: 0.00
Comments
From Tom K on Thu, Dec 07, 2017 at 08:40:27 from 47.206.60.114

Good miles this week. Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

10 miles in 1:16:18

3 mile w/u

5 miles @ 6:58 pace

2 mile c/d

Saucony Ride 9 (Red/ Silver - 2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:53 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.000.0014.00

14 miles in 1:47:30 with 6 miles at marathon pace effort

3 mile w/u

10 miles (6:58,8:06,6:58,8:06,6:58,8:06,6:58,6:58,8:06,6:58)

1 mile c/d

Saucony Ride 9 (Red/ Silver - 2) Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 8:04 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

10 miles in 1:15:30

4 mile w/u

4 miles @ 6:27 pace

2 mile c/d

Saucony Cortana 4 (blue/silver) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:45 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.752.250.000.0010.00

10 miles, 7:45 avg pace

Saucony Ride 9 (Red/ Silver - 3) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:44 avg pace

Brooks Launch 4 - Lobster Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

16 miles in 2:02:00

4 mile w/u

6 x (1 @ 6:53, 1 @ 8:00)

Saucony Ride 9 (Red/ Silver - 3) Miles: 16.00
Weight: 0.00
Comments
From I Just Run on Sun, Dec 17, 2017 at 09:23:39 from 199.38.187.9

Nice miles and speed!

From Mike on Tue, Dec 19, 2017 at 06:58:15 from 168.213.5.107

I like the tempo section you put in there. Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles, 8:04 avg pace

Saucony Ride 9 (Red/ Silver - 2) Miles: 11.00
Weight: 177.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles, 7:48 avg pace

2 mile w/u

2 @ 7:47, 2 @ 7:41, 2 @ 7:35, 2 @ 7:30

1 mile c/d

Saucony Ride 9 (Red/ Silver - 3) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:43 avg pace

Brooks Launch 4 - Lobster Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles in 1:27:45

1 mile w/u

5 miles @ 8:00 pace

4 miles (7:53, 7:47, 7:41, 7:35)

1 mile c/d

Saucony Ride 9 (Red/ Silver - 3) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 8:43 avg pace

Brooks Launch 4 - Lobster Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

16 miles in 1:57

5 miles in 40 minutes

10 miles @ 6:49 pace

1 mile c/d @ 9:00 pace

Saucony Cortina 4 Miles: 16.00
Weight: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles, 8:46 avg pace

Brooks Launch 4 - Lobster Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:18:15

Saucony Ride 9 (Red/ Silver - 2) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 8:30 avg pace

Brooks Launch 4 - Lobster Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

12 miles in 1:27:20

4 mile w/u with strides

6 miles @ 6:27 pace

2 mile c/d

Saucony Cortina 4 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 9:11 avg pace

Brooks Launch 4 - Lobster Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles, 8:01 avg pace.

I was home visiting my parents so took advantage of the hills around Cockeysville/Lutherville/Timonium.  1,100 ft elevation gain during the loop run.  Legs are trashed post run.

Saucony Ride 9 (Red/ Silver - 3) Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1450.01191.4798.1124.251763.84
Saucony Ride 8 (slime 2) Miles: 140.50Saucony Cortina 4 Miles: 177.50Saucony Ride 9 Miles: 385.37Saucony Ride 9 (Red/Silver) Miles: 413.25Saucony Cortana 4 (blue/silver) Miles: 146.47Saucony Ride 9 (Red/ Silver - 2) Miles: 203.75Saucony Ride 9 (Red/ Silver - 3) Miles: 220.00Brooks Launch 4 - Lobster Miles: 51.00
Weight: 179.00
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