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Narberth CF Run

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Member Since:

Jan 29, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

List of PRs:

  • 5k -18:59- 4/25/13
  • 10k -39:45 - 9/15/13 (first 10k of half marathon)
  • 10 miler - 1:03:50 - 5/5/13
  • Half Marathon - 1:23:40 - 9/15/13
  • Marathon - 2:59:17 - 5/21/17

Short-Term Running Goals:

2017 Goals

  • Get to Pocono Marathon healthy (5/21/17) yes!
  • Qualify for Boston 2018 (3:10 standard) with sub 3:00 in the spring - yes!
  • Run a qualifying time for NYC Marathon (HM sub 1:23) in the fall
  • Sub 18 minute 5K in the fall
  • Sub 38 minute 10K in the summer/fall
  • Run 3000 miles

2017 Race Schedule

  • 3/5/17 - Grilled Cheese & Tomato Soup 4 Miler - 25:20 goal - 24:30 actual
  • 3/26/17 - Love Run Half Marathon - 1:28:30 goal - 1:27:09 actual
  • 5/21/17 - Pocono Marathon - sub 3hr goal - 2:59:17 actual

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 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 lovely wife (Lauren), our son (Russell - 4), and our daughter (Jane - 2).  I work in finance/accounting for an insurance company. 

 

Miles:This week: 13.10 Month: 70.10 Year: 1416.32
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: 90.97
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: 393.00
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: 295.75
Nike Pegasus 34 (black) Lifetime Miles: 22.00
Saucony Breakthru 3 (red) Lifetime Miles: 229.75
Saucony Ride 10 (white/aqua) Lifetime Miles: 299.00
Saucony Ride 10 (blue/grey) Lifetime Miles: 162.50
Brooks Launch 5 - Blue/neon Lifetime Miles: 63.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.008.000.0026.00
Saucony Guide 4 Miles: 21.00Saucony Fastwitch 5 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles outside this afternoon on the Forbidden Drive trails.  It was in the mid 80s during the run and I got pretty dehydrated.  I was planning on doing 20 today, but my ankle got really sore so I cut it short.  I think the speedwork and races recently have been putting a lot of strain on my ankle again so I need to take it easy this week.  I have a 5 mile race on Saturday so we will have to see how the week goes before committing to running it.

Saucony Guide 4 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.000.004.00

.5 warm up, 3 miles @ 6:40 pace, .5 cool down (treadmill 1.0 incline)

Saucony Guide 4 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

It's been a crazy busy week at work so I haven't had time to get in many miles this week.

5 easy miles @ 8:00 pace (treadmill - 1.5 incline) with some hill work (5.0 - 10.0 incline).

I have a 5 mile race tomorrow morning on a hilly course, then back into work for the day.  Fun!  I will be happy if I break 33 minutes tomorrow.

Saucony Guide 4 Miles: 5.00
Weight: 0.00
Add Comment
Race: Narberth CF Run (5 Miles) 00:32:45, Place overall: 16, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.005.000.005.00

I ran the Narberth CF Run 5 miler this morning.  It was a great day for a run, pretty cool and sunny although if felt warmer on the course than the temperature probably was.  The overall chip time was 32:45 (6:33 pace) which placed me 16th out of 689 overall and 7th out of 96 in my gender age group.

Mile splits were 6:28, 6:35, 6:31, 6:58, 6:13.  I was happy to not go out too fast and stay around my goal pace of about 6:30.  The course is pretty hilly with the most uphills in the 4th mile as evidenced by the 6:58 mile.  I had a great kick during the final .4 miles where I passed 3 people.  I was afraid I started the kick too early, but I held on without anyone passing me.  Very happy about the 6:13 final mile.

My time in this race last year was 35:01 (36th place), but the conditions were terrible (cold downpour).  Very pleased however with the 2:46 improvement from last year.

 

Saucony Fastwitch 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.008.000.0026.00
Saucony Guide 4 Miles: 21.00Saucony Fastwitch 5 Miles: 5.00
Weight: 0.00
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