Trust The Process

Clean Air 5k

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJS7781's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 26.22 Month: 86.47 Year: 866.47
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: 157.25
Nike Pegasus 34 (black) Lifetime Miles: 16.00
Saucony Breakthru 3 (red) Lifetime Miles: 135.00
Saucony Ride 10 (white/aqua) Lifetime Miles: 220.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.005.3514.60
Saucony Guide 6 2014 (1) Miles: 5.00Saucony Fastwitch 5 (blue/orange) Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 40 minutes

Saucony Guide 6 2014 (1) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.002.255.50

5.5 miles in 40 minutes, including 2.25 miles of VO2 max intervals.

1.5 warm up;

3 x .5 miles @ 6:00 pace with .25 mile recoveries (8:00 pace);

1 x .5 miles @ 5:56 pace with .25 mile recovery (8:00 pace);

1. .25 miles @ 5:52 pace with .25 mile recovery (8:00 pace);

.5 mile cool down

I was trying to complete the same workout I ran last year around this time leading up to my 5k PR, but I ran out of steam after the 4th interval.  Wasn't really expecting to finish the 6 x .5 intervals.

Saucony Fastwitch 5 (blue/orange) Miles: 5.50
Weight: 0.00
Add Comment
Race: Clean Air 5k (3.107 Miles) 00:19:35, Place overall: 46, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.003.104.10

5k out and back along west river drive near the art museum.  This was my first year running this 5k and it is one of the most competitive 5ks in our area.  The winner (who also won the 2012 Philly Marathon) ran 15:01 with 7 runners breaking 16 minutes.  The weather was cool with some wind, but not bad for this time of year along the river.

Given my current fitness level, I was going to be happy with breaking 20 minutes.  I started fairly conservative and kept a pretty even pace until about 2.5 miles where I slowed down a bit.  Brought the pace back up for the final stretch up the small hill to the art museum.  My mile splits (per Garmin) were, 6:13, 6:14, 6:22, 6:11 (final .13 miles).  I didn't feel too spent afterwards and my heart rate came down quickly suggesting I probably could have gone a little bit faster.  Feeling good about the results.  I have my work sponsored 5k (same course) on Tuesday after work so I am hoping to shave a little time off of today's time.

Saucony Fastwitch 5 (blue/orange) Miles: 4.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.005.3514.60
Saucony Guide 6 2014 (1) Miles: 5.00Saucony Fastwitch 5 (blue/orange) Miles: 9.60
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com