| 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 | | 79.80 | 7.00 | 16.70 | 5.10 | 108.60 |
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| Saucony Fastwitch 5 (blue/orange) Miles: 32.75 | Saucony Guide 6 2014 - 2 Miles: 69.75 | Saucony Fastwitch 5 Miles: 6.10 |
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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 miles in 42:45 1 mile w/u 4 tempo miles (6:40, 6:35, 6:31, 6:27) 1 mile c/d |
| Saucony Fastwitch 5 (blue/orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 39:11 |
| Saucony Guide 6 2014 - 2 Miles: 5.00 |
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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, 8:40 avg pace |
| Saucony Guide 6 2014 - 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 5.00 |
| I been feeling under the weather the last few days, but still tried to give speedwork a go today...fail...
1 mile w/u with strides
.5 miles x 3, .25 mile recovery (6:00/8:00)
1.75 mile c/d
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| Saucony Fastwitch 5 (blue/orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 1.50 | 1.50 | 0.50 | 5.00 |
| 5 miles in 37:10
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| Saucony Guide 6 2014 - 2 Miles: 5.00 |
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| | Race: |
Winter Series - Covered Bridge 5K (3.107 Miles) 00:22:16, Place overall: 44 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| Brutal course with 2 steep (300ft+) sharp inclines. Wasn't my best race as I was getting over a cold. The course won today. |
| Saucony Fastwitch 5 Miles: 6.10 |
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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 in 42:00 |
| Saucony Guide 6 2014 - 2 Miles: 5.00 |
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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 49:20 1.5 mile w/u 3 miles @ 6:35 pace 2 miles @ 6:31 pace 1 mile c/d Good workout today. Vacation starts in a few hours, woot! |
| Saucony Fastwitch 5 (blue/orange) Miles: 7.00 |
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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 in 45:00. We are visiting my parents for the weekend so it gives me a good chance to train on some hills. |
| Saucony Guide 6 2014 - 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 8:17 avg pace |
| Saucony Guide 6 2014 - 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 5.50 | 0.00 | 0.00 | 6.75 |
| 6.75 miles in 49:00 1 mile w/u 5.5 miles @ 6:58 pace .25 mile cool down |
| Saucony Fastwitch 5 (blue/orange) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles, 9:00 avg pace |
| Saucony Guide 6 2014 - 2 Miles: 4.75 |
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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 in 1:15 (8:20 avg pace). I cut my run short due to stomach issues. Been eating too much the last few days. |
| Saucony Guide 6 2014 - 2 Miles: 9.00 |
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| | Race: |
Winter Series - Tyler Challenge 10k (6.214 Miles) 00:43:38, Place overall: 36 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 6.20 | 0.00 | 8.00 |
| 10K today in Tyler State Park. The course elevation change was not as significant as the 5K two weeks ago but the course was still very hilly. Mile splits were approx 6:45, 7:15, 7:45, 8:00, 7:15, 6:35, with miles 3 and 4 having the inclines and mile 6 having the steep decline. I am getting frustrated of getting my butt kicked in these races lately, both by the course/elevation, and the competition. |
| Saucony Fastwitch 5 (blue/orange) Miles: 8.00 |
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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 in 59:45 |
| Saucony Guide 6 2014 - 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 8:15 avg pace. The run included 6 x .25 intervals at 5% incline per the treadmill |
| Saucony Guide 6 2014 - 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.80 | 7.00 | 16.70 | 5.10 | 108.60 |
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| Saucony Fastwitch 5 (blue/orange) Miles: 32.75 | Saucony Guide 6 2014 - 2 Miles: 69.75 | Saucony Fastwitch 5 Miles: 6.10 |
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