| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 47.00 | 18.50 | 16.00 | 0.00 | 81.50 |
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Saucony Guide 6 2014 (1) Miles: 54.50 | Saucony Fastwitch 5 (blue/orange) Miles: 23.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
| Trying to start the 2nd half of the year off right and actually get into a routine. I signed up for a half marathon in late September which should hopefully get my routine into gear.
6 miles, including 5 progressive tempo miles (6:58, 6:53, 6:49: 6:44, 6:40). 42:30 total time.
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Saucony Guide 6 2014 (1) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 46 minutes.
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Saucony Guide 6 2014 (1) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the TM at home. 8:21 avg pace. It's much cooler now running on the treadmill at home now that I have moved it to the basement. |
Saucony Guide 6 2014 (1) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Tempo run today. 1 mile warm up 4 tempo miles in 26 minutes starting at 6:49 pace and gradually increasing pace to 6:00 by the end 1 mile cool down |
Saucony Fastwitch 5 (blue/orange) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles in one hour |
Saucony Guide 6 2014 (1) Miles: 7.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 11 miles in 1:23 including 8 MP miles. 2 mile warm up; 3 miles @ 7:13 pace; 3 miles @ 7:08 pace; 2 miles @ 7:03 pace; 1 mile cool down Other than my right foot getting sore near the end, this run felt comfortable at this pace. |
Saucony Fastwitch 5 (blue/orange) Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 hours in one hour |
Saucony Guide 6 2014 (1) Miles: 7.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 6 total miles with 4 tempo miles included:
1 mile warm up
4 tempo miles (6:44, 6:40, 6:35, 6:31)
1 mile cool down
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Saucony Fastwitch 5 (blue/orange) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.50 | 0.00 | 0.00 | 6.00 |
| 6 miles in 49:30 with strides
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Saucony Guide 6 2014 (1) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:31:08 including 8 MP miles 3.5 mile warm up 8 MP miles (7:13, 7:13, 7:08, 7:08, 7:03, 7:03, 6:58, 6:58) .5 mile cool down |
Saucony Guide 6 2014 (1) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
| 4 miles in 28 minutes
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 47.00 | 18.50 | 16.00 | 0.00 | 81.50 |
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Saucony Guide 6 2014 (1) Miles: 54.50 | Saucony Fastwitch 5 (blue/orange) Miles: 23.00 |
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