| 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 | 233.00 | 12.00 | 18.00 | 0.00 | 263.00 |
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Saucony Ride 8 (slime 2) Miles: 99.00 | Saucony Cortina 4 Miles: 44.00 | Saucony Ride 9 Miles: 120.00 |
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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, 8:25 avg pace |
Saucony Ride 8 (slime 2) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 8 miles in 58:30 including 6 LT miles
1.5 mile w/u
6 tempo miles (6:58,6:58,6:53,6:53,6:49,6:49)
.5 mile c/d
The effort felt just right for the LT miles.
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Saucony Cortina 4 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles, 9:06 avg pace
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Saucony Ride 8 (slime 2) Miles: 6.50 |
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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, 9:33 avg pace |
Saucony Ride 8 (slime 2) Miles: 11.50 |
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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, 8:58 avg pace
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Saucony Ride 9 Miles: 10.00 |
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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, 8:30 avg pace |
Saucony Ride 9 Miles: 12.00 |
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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, 8:19 avg pace |
Saucony Ride 9 Miles: 10.00 |
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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 1:17:00 3 mile w/u 6 tempo miles (3×6:53,3×6:49) 1 mile c/d Good challenging run today. |
Saucony Cortina 4 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, 9:27 avg pace |
Saucony Ride 9 Miles: 8.00 |
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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, 9:00 avg pace |
Saucony Ride 9 Miles: 10.00 |
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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, 8:48 avg pace |
Saucony Ride 9 Miles: 10.00 |
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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, 8:24 avg pace I have steadily built my base up to 60 miles per week keeping the pace at a reasonable level to not injure myself. Marathon training officially starts next week where the weekly runs will stay similar but will build up the weekend long run. |
Saucony Ride 8 (slime 2) Miles: 12.00 |
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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, 8:27 avg pace |
Saucony Ride 8 (slime 2) 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, 8:35 avg pace |
Saucony Ride 9 Miles: 11.00 |
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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, 8:38 avg pace |
Saucony Ride 8 (slime 2) Miles: 11.00 |
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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 in 1:35 3 mile w/u (27 minutes) 8 miles @ 8:27 pace |
Saucony Ride 9 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, 8:57 avg pace |
Saucony Ride 8 (slime 2) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in 1:50:00: 5 miles in 44 minutes 8 MP miles (7:03 pace) 1 mile c/d in 9:30 This was a good end to week 1 of marathon training. With the marathon being 4 months out, I feel that I am right where I need to be. |
Saucony Cortina 4 Miles: 14.00 |
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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, 8:45 avg pace
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Saucony Ride 8 (slime 2) Miles: 6.00 |
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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 |
| 3 miles in 27:15 9 miles @ 8:27 pace |
Saucony Ride 9 Miles: 12.00 |
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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, 9:03 avg pace |
Saucony Ride 8 (slime 2) Miles: 10.00 |
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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 in 1:41:24 3 miles in 27 minutes 2 miles @ 8:27 pace 2 miles @ 8:20 pace 2 miles @ 8:13 pace 3 miles @ 8:06 pace |
Saucony Ride 9 Miles: 12.00 |
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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, 8:50 avg pace |
Saucony Ride 8 (slime 2) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, 8:18 avg pace 4 miles in 36 minutes 2.5 miles @ 8:27 pace 1 mile @ 7:03 pace 2 miles @ 8:20 pace 1 mile @ 7:03 pace 2 miles @ 8:20 pace 1 mile @ 7:03 pace .5 miles @ 9:30 pace |
Saucony Ride 9 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 in 58 minutes
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Saucony Ride 8 (slime 2) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| 12 miles in 1:33 4 mile w/u (35 minutes) 2 miles @ 6:49 pace 2 miles @ 6:44 pace 2 miles @ 6:40 pace 2 mile c/d (18 minutes) Great workout today, effort felt right |
Saucony Cortina 4 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 233.00 | 12.00 | 18.00 | 0.00 | 263.00 |
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Saucony Ride 8 (slime 2) Miles: 99.00 | Saucony Cortina 4 Miles: 44.00 | Saucony Ride 9 Miles: 120.00 |
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