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Week starting Sep 30, 2012

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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: 0.00 Month: 6.00 Year: 556.61
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: 168.58
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: 263.00
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: 92.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.250.000.002.0035.25
Saucony Guide 5 (orange/white) Miles: 24.25Saucony Guide 5 (orange/yellow) Miles: 4.00Saucony Fastwitch 5 Miles: 7.00
Weight: 176.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles this morning, including about 14 miles along the philly marathon course.  I am getting very familiar with the course at this point.  The first 8 miles were at around 8:15 pace with the second 8 miles closer to 7:35 pace.  I finished with an easy cool down mile.  Total avg pace was 7:54.

I am hoping to watch football all day on the couch.  Hopefully, my wife is on board with that plan.

Tomorrow is an off day from running, but I am thinking about starting back up some core exercises on my off days and on my recovery days.  I'm thinking the core work can help shed some excess body fat and hopefully help maintain proper running form in the late miles of the marathon. 

Saucony Guide 5 (orange/white) Miles: 17.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 6 recovery miles outside along the eastern section of the marathon course (columbus blvd and chestnut st). Avg pace was 8:44.

PM - 4 recovery miles on the TM during my lunch break.  Avg pace was 8:45 (1.5 incline).

First speedwork session of my marathon training tomorrow.  5k on Sat.

Saucony Guide 5 (orange/yellow) Miles: 4.00Saucony Guide 5 (orange/white) Miles: 6.00
Weight: 176.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Speedwork today on the TM (1.5 incline)

Today's workout did not go the way I wanted.  I had planned to run a 3 mile warm up, 4 x 1 mile (6:11 pace) with .5 mile recoveries, and a 2 mile cool down for a total of 11 miles.  I wore my flats.

The warm up felt ok.  I ran an easy 2.75 miles then got off the TM to do some stretching since my left hamstring felt a little tight on my PM run yesterday.  I finished the warm up and got into the threshold intervals.  This was an aggresive pace for being my first speed session in a while, but I thoguht with my recent fitness gains that I would survive.  I got through the first interval ok, but it was harder than expected.  Half way through the second interval, my hamstring got really tight.  I was able to finish the second interval, but went straight to my cool down from there (I don't think I would have made it through the full 4 intervals at that pace today even if I didn't have the hammy issue).  With a 5k scheduled for Saturday and a MP long run on Sunday, I thought it was wise to shut it down.  I will have to see how the rest of the week goes, but I am considering skipping the 5k on Satruday if I am still remotely sore.  I got a free entry to the race anyway. 

Saucony Fastwitch 5 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

I wanted to test out my hamstring today.  I ran 1.25 miles on the treadmill at a very easy pace (9:30).  My hamstring was very tight.  In addition, I had a terrible cramp on the right side of my stomach.  I couldn't really explain what was happining but I had to stop.  Throught the rest of the afternoon, I started to feel worse and worse.  When I got home after work, I took my temperature and had a fever of 101!

Saucony Guide 5 (orange/white) Miles: 1.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick day.  I had to go to work this morning to attend a meeting, but came home afterwards.  going to try to sleep this fever off.  taking today and tomorrow off from running at a minimum.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.250.000.002.0035.25
Saucony Guide 5 (orange/white) Miles: 24.25Saucony Guide 5 (orange/yellow) Miles: 4.00Saucony Fastwitch 5 Miles: 7.00
Weight: 176.00
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