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Week starting Feb 03, 2013

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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. 

 

Miles:This week: 0.00 Month: 0.00 Year: 346.00
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
26.750.006.002.2535.00
Saucony Guide 5 (orange/white) Miles: 16.00Saucony Fastwitch 5 Miles: 6.00Saucony Guide 5 (orange/yellow) Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the TM at home (1.0 incline).  avg pace was 8:10

Saucony Guide 5 (orange/white) Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.002.256.00

6 miles on the TM (1.0 incline) including 2.25 VO2 max miles.

1.5 warm up miles with strides

4 interval sets: .5 mile @ 6:00/mile pace with .25 mile recovery @ 8:00/ mile pace

1 interval set: .25 mile @ 6:00/mile pace with .25 mile recovery @ 8:00/mile pace

1 mile cool down

This was another frustrating speedwork session.  i was expecting to get through the planned 6x800 sets today, but my fitness at that pace just isnt there yet.  it's surprising to me given the solid tempo workout from last friday.

 

Saucony Fastwitch 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I skipped my scheduled recovery run today to take a yoga class during my lunch break.  my legs have felt tight lately and it helped with flexibility.  i will try the recovery runs on wed morning and continue to take this class at lunch going forward.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles o the TM (1.0 incline). avgpace was 7:50

Saucony Guide 5 (orange/white) Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

8 miles on the TM (1.0 incline) in 55:45, including 6 progressive tempo miles.

1 mile warm up

4 miles @ 6:35 pace

1 mile @ 6:31 pace

1 mile @ 6:27 pace

 

Saucony Guide 5 (orange/yellow) Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 recovery miles outside.  avg pace was 10:12.  I ran with my wife today as she is training for her first half marathon since giving birth.  It was fun to run together again, but the weather was tough.  Wind chill was probably in the teens with the gusts.

Saucony Guide 5 (orange/yellow) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.750.006.002.2535.00
Saucony Guide 5 (orange/white) Miles: 16.00Saucony Fastwitch 5 Miles: 6.00Saucony Guide 5 (orange/yellow) Miles: 13.00
Weight: 0.00
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