| 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 | 41.60 | 13.00 | 0.00 | 1.50 | 56.10 |
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Saucony Guide 5 (orange/white) Miles: 28.00 | Saucony Guide 5 (orange/yellow) Miles: 28.10 |
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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 recovery miles on the TM (1.5 incline). avg pace was 8:30 |
Saucony Guide 5 (orange/white) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 1.00 | 0.00 | 0.50 | 6.00 |
| 6 miles this morning along the banks. I told myself pre run that I would take it easy today, but my competitive side came out twice when people passed me today. the first time I guy passed me at around mile 1.5. i passed him and decided to run 1 mile at MP to see how my legs felt. they held up fine. the second time, a lady pushing a stroller sped up to pass me after i passed her ging at an 8 min pace around mile 5. dont know why i let this get to me, i mean good for her to be able to run sub 8 min pace while pushing a young baby wth you, right? regardless, this was probably ill advised, but I decided to run a .5 mile interval at 6 min pace. i was moving along but my lungs were feeling it after. finished up with a .5 mile cool down. avg total pace was 7:40. |
Saucony Guide 5 (orange/white) Miles: 6.00 |
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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 easy miles on the TM (1.5 incline). Avg pace was 8:15. |
Saucony Guide 5 (orange/white) Miles: 4.00 |
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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 on the TM (1.5 incline) with 6 sets of strides (6:00 pace) during the last mile. total avg pace was 8:03. |
Saucony Guide 5 (orange/yellow) Miles: 5.00 |
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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 easy miles on the TM (1.5 incline). avg pace was 8:06. |
Saucony Guide 5 (orange/white) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM (1.5 incline). 1 warm up mile; 3 miles @ 6:58 pace; 1 mile cool down. 7:30 total avg pace |
Saucony Guide 5 (orange/yellow) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.50 | 0.00 | 0.00 | 0.50 | 1.00 |
| 1 mile at the treadmill store testing out a treadmill that i plan to buy for my house. |
Saucony Guide 5 (orange/white) Miles: 1.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| 5 miles on the TM including hill sprints. 3 easy miles @ 8:00 pace (2 incline); 6 sets of hill sprints (6 incline) 30 second sprints with w minute recovery. First sprint at 6:45 pace progressing up to 6:00 min pace for last set. 9:00 pace for recoveries. .75 mile cool down at 8:45 pace |
Saucony Guide 5 (orange/yellow) Miles: 5.00 |
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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 easy miles on the TM (2 incline). avg pace was 8:06 |
Saucony Guide 5 (orange/white) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the TM (2.0 incline). i am starting to get used to running at a 2 percent incline since the treadmill I purchased for home use doesn't have half increments. 1 mile warm up, 6 miles @ MP (6:58 pace), 1 mile cool down. the run felt good today |
Saucony Guide 5 (orange/yellow) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 miles on the TM (2.0 incline). avg pace was 8:00. |
Saucony Guide 5 (orange/yellow) Miles: 5.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
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5 miles on the TM (2.0 incline).
1 mile warm up, 3 miles @ 6:58 pace, 1 mile cool down
37:33 total |
Saucony Guide 5 (orange/white) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 41.60 | 13.00 | 0.00 | 1.50 | 56.10 |
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Saucony Guide 5 (orange/white) Miles: 28.00 | Saucony Guide 5 (orange/yellow) Miles: 28.10 |
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