| 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 | | 146.40 | 1.25 | 9.50 | 6.85 | 164.00 |
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| Saucony ISO Triumph Miles: 77.75 | Saucony Ride 7 Miles: 68.75 | Saucony Cortina 4 Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.25 | 0.00 | 1.25 | 6.00 |
| 6 miles in 45 minutes |
| Saucony ISO Triumph Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran along the banks for 80 minutes. Didn't have my garmin so 9 miles is my best estimate. |
| Saucony ISO Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 8:38 avg pace |
| Saucony ISO Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:53 avg pace |
| Saucony ISO Triumph Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Happy Birthday to me!
I took a little bit of a longer lunch break today to get in a nice run. 8.5 miles, 8:40 avg pace. It was hot out there in the middle of the day so I kept the pace easy. About 6 miles of the run was along the Philly Marathon course, including to two significant climbs on the course.
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| Saucony ISO Triumph Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles in 49:12
1.5 mile w/u
2 miles @ 6:35 pace
2 miles @ 6:31 pace
1 mile @ 6:27 pace
.5 mile c/d
The run felt good. Good to see continued gains week to week with this tempo distance.
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| Saucony ISO Triumph Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 8:01 avg pace |
| Saucony ISO Triumph Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles along the banks and through Fairmont park. 8:19 avg pace. |
| Saucony ISO Triumph Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| 7 miles in 53 minutes. 3 mile w/u with strides 1 mile (6:18) 1 mile (6:11) .5 miles (6:00) 1.5 mile c/d I am running a 5k on Sunday so wanted to see how the various VO2 max paces felt. I would like to run under 20 minutes on Sunday. |
| Saucony Ride 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles in 39:45 |
| Saucony Ride 7 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles, 8:26 avg pace |
| Saucony Cortina 4 Miles: 7.50 |
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| | Race: |
Eden Autism 5k (3.107 Miles) 00:19:57, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 0.00 | 0.00 | 3.10 | 4.00 |
| 5k this morning. I got a free entry since my employer was a corporate sponsor. It was about 85 degrees with 80 percent humidity. My splits were 6:01, 6:24, 6:50. I was happy to run under 20 minutes, but my pacing was not smart. The winner in my age group beat my be about 10 seconds and bad pacing probably cost me. |
| Saucony Cortina 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 36 minutes |
| Saucony Ride 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 4:30am - 12.25 miles, 8:20 avg pace. Falls bridge loop. |
| Saucony ISO Triumph Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 4.50 | 0.00 | 6.00 |
| 6 miles in 42 minutes. 1 mile w/u 1.5 miles @ 6:27 pace 4 minute rest (had to run upstairs to deal with a work email) 3 miles @ 6:27 pace .5 mile c/d |
| Saucony Cortina 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles, 8:50 avg pace |
| Saucony Ride 7 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| We are on vacation this week in Rehoboth, DE. 6 miles with my wife along the Gordon pond trail. 10:45 avg pace. |
| Saucony Ride 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 12.25 miles, Gordon pond loop, 8:12 avg pace. I forgot sunscreen, hoping the burn isn't bad tomorrow. |
| Saucony Ride 7 Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - 4 miles on the boardwalk with Lauren. 10:15 avg pace. PM - 8.5 miles, Gordon pond trail. 8:32 avg pace |
| Saucony Ride 7 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| 2:30pm - 9.75 miles along the Gordon pond trail, 8:43 avg pace. It was over 90 degrees with high humidity and the heat got to me after spending all morning/early afternoon at the beach. |
| Saucony Ride 7 Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles along coastal highway out past Dewey beach and back. 8:03 avg pace. |
| Saucony Ride 7 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.40 | 1.25 | 9.50 | 6.85 | 164.00 |
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| Saucony ISO Triumph Miles: 77.75 | Saucony Ride 7 Miles: 68.75 | Saucony Cortina 4 Miles: 17.50 |
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