| 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 | | 513.64 | 112.25 | 51.86 | 12.36 | 690.11 |
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| Brooks Launch 4 - Lobster Miles: 21.00 | Saucony Ride 10 (blue/grey) Miles: 154.50 | Brooks Launch 5 - Blue/neon Miles: 135.50 | Saucony Breakthru 3 (red) Miles: 24.00 | Nike Pegasus 34 (black) Miles: 8.00 | Brooks Launch 6 (blue) Miles: 188.50 | Saucony Fastwitch 6 (Red) Miles: 101.61 | Saucony Ride 8 (slime 1) Miles: 8.00 | Launch 6 (blue/gold) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 1.00 | 8.00 |
| Took about 10 days off to recover from minor surgery. 8 miles in 58:15 4.5 mile w/u 1 mile @ 6:40 1 mile @ 6:18 1 mile @ 5:49 .5 mile c/d |
| Brooks Launch 4 - Lobster Miles: 8.00 |
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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, 8:45 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 57 minutes 2.5 mile w/u 5 miles @ 6:40 pace .5 mile c/d |
| Brooks Launch 5 - Blue/neon Miles: 8.00 |
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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 in 62 minutes |
| Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 6.00 | 0.00 | 0.00 | 17.50 |
| Sunday snowy long run in Tyler State Park 9.5 miles, 7:50 avg pace 6 miles, 6:55 avg pace 2 miles, 8:25 avg pace Energy levels were low this morning and felt sluggish throughout the run. |
| Brooks Launch 5 - Blue/neon Miles: 17.50 |
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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, 7:45 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| 9 miles in 62 minutes 2.5 mile w/u with strides 6 miles @ 6:18 pace .5 mile c/d |
| Saucony Breakthru 3 (red) 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, 7:38 avg pace |
| Saucony Ride 10 (blue/grey) 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 |
| 7 miles, 8:15 avg pace
2 miles, 10:00 avg pace
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| Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
| 20 miles today 8.4 miles with my wife and her running group, 9:40 avg pace 11.6 miles, 7:29 avg pace including 6 MP miles (7:06,6:53,6:57,6:46,6:44,6:45) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles, 7:58 avg pace
-10 degree windchill this morning, fun
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| Brooks Launch 5 - Blue/neon Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| had to take a few days off due to a foot issue. tested it out a little bit today and felt ok.
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| Saucony Ride 10 (blue/grey) Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 71 minutes. Foot flared up post run so am shutting it down for a few days.
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| Saucony Ride 10 (blue/grey) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 7:40 avg pace
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| Brooks Launch 4 - Lobster Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 4.75 | 0.00 | 0.00 | 8.00 |
| 8 miles in 57:30 3 mile w/u 4.75 miles @ 6:40 pace .25 c/d |
| Nike Pegasus 34 (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 6:59 avg pace
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| Brooks Launch 4 - Lobster Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7 miles
2.5 mile w/u
4 miles @ 6:15 pace
.5 mile c/d
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| Brooks Launch 5 - Blue/neon Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles in 54:30 2 mile w/u 5 miles @ 6:15 pace 1 mile c/d |
| Brooks Launch 5 - Blue/neon Miles: 8.00 |
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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 |
| 6 miles in 49 minutes |
| Brooks Launch 5 - Blue/neon Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:30 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in 50 minutes with 4 MP miles @ 6:40 pace
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| Brooks Launch 5 - Blue/neon Miles: 7.00 |
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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, 7:30 avg pace |
| Brooks Launch 5 - Blue/neon Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 1:45:30 on the treadmill 3 mile w/u 4 miles @ 6:40 pace 1 mile @ 7:30 pace 3 miles @ 6:40 pace 1 mile @ 7:30 pace 2 miles @ 6:40 pace 1 mile c/d |
| Saucony Breakthru 3 (red) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles, 8:00 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.25 | 1.00 | 0.00 | 8.00 |
| 8 miles, 7:30 avg pace |
| Brooks Launch 6 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles in 54:15 2.5 mile w/u 5 miles @ 6:11 pace .5 mile c/d |
| Saucony Fastwitch 6 (Red) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 miles, 8:15 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 7:15 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles, 8:08 avg pace in Lima Peru. 75 degrees and humid, the heat got the best of me. |
| Saucony Ride 10 (blue/grey) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles, 8:08 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 9.25 |
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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, 7:27 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles, 7:40 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles, 9:43 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 3.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles, 7:45 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 12.50 | 0.00 | 0.00 | 20.00 |
| 20 miles in 2:21:40 on the treadmill 7 miles in 53:30 4 miles @ 6:49 pace 4 miles @ 6:44 pace 4.5 miles @ 6:40 pace .5 mile c/d |
| Brooks Launch 6 (blue) Miles: 20.00 |
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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, 8:15 avg pace |
| Brooks Launch 6 (blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 10 miles in 69 minutes 3 mile w/u with strides 6 miles @ 6:11 pace 1 mile c/d |
| Saucony Fastwitch 6 (Red) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 7:30 avg pace
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| Brooks Launch 6 (blue) Miles: 9.00 |
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| | Race: |
Rock n Roll DC Half Marathon (13.109 Miles) 01:24:31, Place overall: 145, Place in age division: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.89 | 0.00 | 13.11 | 0.00 | 14.00 |
| Good race today, pretty much stuck to my plan of 1:25. Ran the first 6 miles a little bit faster then got crushed by the huge hill right around mile 6. It took me a mile or two to get my legs back then finished pretty strong.
I feel pretty good for the marathon in 5 weeks. Think I should be able to run 2:58 or so if the conditions are decent.
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| Saucony Fastwitch 6 (Red) Miles: 14.00 |
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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, 7:30 avg pace
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| Brooks Launch 5 - Blue/neon Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles, 7:30 avg pace
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| Brooks Launch 5 - Blue/neon Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 3.50 | 10.00 |
| 10 miles in 71 minutes 3 mile w/u with strides 7 x .5 with .25 recoveries (5:46/8:00 pace) 1.75 mile c/d |
| Saucony Fastwitch 6 (Red) Miles: 10.00 |
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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, 8:30 avg pace |
| Saucony Ride 10 (blue/grey) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 2.25 | 0.00 | 0.00 | 11.00 |
| 11 miles, 7:24 avg pace |
| Brooks Launch 6 (blue) Miles: 11.00 |
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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, 8:22 avg pace |
| Brooks Launch 6 (blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 4.00 | 0.00 | 0.00 | 23.50 |
| 23.5 miles, 7:15 avg pace The long run felt great today. I ran about 17 of the miles into a headwind today and the pace throughout felt very comfortable. For a 2hr 50min run, I didnt feel glycogen depleted much at all which is hopefully a good sign for the marathon in 4 weeks. Mile splits were: 7:18,7:25,7:19,7:20,7:31,7:23,7:26,7:13,7:15,7:17,7:24,7:14,7:06,6:58,7:07,7:02,7:07,7:00,7:08,7:26,6:58,7:04,7:18,7:45(final .5) |
| Brooks Launch 5 - Blue/neon Miles: 23.50 |
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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, 8:12 avg pace |
| Brooks Launch 6 (blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| 8 miles in 56 minutes 3 mile w/u with strides 3 x 1 mile with .5 recoveries (5:42/8:00) .5 mile c/d | |
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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, 8:21 avg pace
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| Brooks Launch 5 - Blue/neon Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 miles, 7:30 avg pace with some strides | |
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| | Race: |
Phillies 5k (3.107 Miles) 00:18:24, Place overall: 16, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.11 | 6.61 |
| Phillies 5k this morning at 9am. It was about 36 degrees at the start with heavy winds (20 mph with gusts in the low 30s). 3.5 mile w/u with strides running from my house to Citizens Bank Park. The pace of the race was pretty consistent effort wise with sections slower or faster based on the winds. This was a PR by 35 seconds, but it has been quite awhile since I have raced a 5k while healthy/in shape. With the marathon in 3 weeks, I feel pretty good and think I can run in the 2:57-2:58 range. |
| Saucony Fastwitch 6 (Red) Miles: 6.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 6.50 | 0.00 | 0.00 | 14.00 |
| 14 miles in 1:43:30 with 6.5 MP miles (6:40 pace) at the end before a .5 mile c/d. |
| Brooks Launch 5 - Blue/neon Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.50 | 0.25 | 0.25 | 8.00 |
| 8 miles in 57:40 |
| Saucony Ride 8 (slime 1) Miles: 8.00 |
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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, 7:30 avg pace |
| Brooks Launch 6 (blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 5.50 | 0.00 | 9.00 |
| 9 miles in 61 minutes. 3 mile w/u with strides 5.5 miles @ 6:11 pace .5 mile c/d |
| Saucony Fastwitch 6 (Red) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles, 8:20 pace |
| Brooks Launch 5 - Blue/neon Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 15.50 | 0.00 | 0.00 | 20.00 |
| Final long run before the marathon in 2 weeks. 4 mile w/u 15.5 miles @ 6:40 pace .5 mile c/d |
| Saucony Fastwitch 6 (Red) Miles: 20.00 |
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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 |
| 6 miles, 7:35 avg pace |
| Brooks Launch 6 (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Getting back on the blog after a long hiatus to keep my self accountable for Boston Marathon training and to hopefully get inspiration from others.
2 w/u
5 @ 6:15 pace
1 c/d
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| Saucony Fastwitch 6 (Red) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5.5 @ 8:13
5.5 @ 7:47
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| Brooks Launch 6 (blue) Miles: 11.00 |
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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 @ 8:34
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| Brooks Launch 6 (blue) 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 @ 7:40
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| Brooks Launch 6 (blue) 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 @ 8:34 |
| Brooks Launch 6 (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| 15 mile medium-long run 3 mile w/u 6 x (1 @ 6:40, 1 @ 7:30) |
| Brooks Launch 6 (blue) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 9 miles, 7:13 avg pace including 6x100 strides and 1 mile @ 5:53 |
| Brooks Launch 6 (blue) Miles: 9.00 |
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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 |
| 12.5 miles, 7:37 avg pace |
| Brooks Launch 6 (blue) Miles: 12.50 |
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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, 8:50 avg pace |
| Brooks Launch 6 (blue) Miles: 4.50 |
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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, 7:42 avg pace |
| Brooks Launch 6 (blue) 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, 8:30 avg pace |
| Brooks Launch 6 (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, 7:11 avg pace with 8 miles around marathon pace 7:53, 8:05, 7:53, 7:37, 7:19, 7:21, 7:20, 6:38, 6:30, 6:24, 6:34, 6:30, 6:35, 6:36, 6:36, 9:07 Fought stomach cramps on both sides during the final 3 MP miles, but overall this was a very solid run. |
| Saucony Fastwitch 6 (Red) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 miles, 8:02 avg pace |
| Brooks Launch 6 (blue) Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 7:40 avg pace |
| Launch 6 (blue/gold) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 513.64 | 112.25 | 51.86 | 12.36 | 690.11 |
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| Brooks Launch 4 - Lobster Miles: 21.00 | Saucony Ride 10 (blue/grey) Miles: 154.50 | Brooks Launch 5 - Blue/neon Miles: 135.50 | Saucony Breakthru 3 (red) Miles: 24.00 | Nike Pegasus 34 (black) Miles: 8.00 | Brooks Launch 6 (blue) Miles: 188.50 | Saucony Fastwitch 6 (Red) Miles: 101.61 | Saucony Ride 8 (slime 1) Miles: 8.00 | Launch 6 (blue/gold) Miles: 13.00 |
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