| 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 | 110.50 | 6.50 | 7.00 | 1.00 | 125.00 |
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Launch 6 (blue/gold) Miles: 60.00 | Launch 6 (burgundy) Miles: 48.00 | Saucony Fastwitch 6 (Red) Miles: 11.00 | Saucony Fastwich 9 (white/blue) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.50 | 3.50 | 0.00 | 0.00 | 21.00 |
| 21 miles, 7:20 avg pace |
Launch 6 (blue/gold) Miles: 21.00 |
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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 |
| 6:30am - 6 miles @ 8:34
12:30pm - 4 miles @ 8:34
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Launch 6 (blue/gold) Miles: 4.00 | Launch 6 (burgundy) Miles: 6.00 |
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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 |
| 6 @ 8:00 6 @ 7:30 2 @ 7:00 |
Launch 6 (burgundy) 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 @ 8:34 |
Launch 6 (blue/gold) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| 11 miles with 7 tempo
3 w/u
7 @ 6:07
1 c/d
I nailed this workout this morning. I feel like my fitness is slightly better right now than it was entering my taper before Boston in 2018 (when I PRd in the half and 10k) and am still 10+ weeks out from Boston this year. Hopefully I can continue to improve as I start to add in speed work in a few weeks.
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Saucony Fastwitch 6 (Red) Miles: 11.00 |
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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, 8:27 avg pace |
Launch 6 (blue/gold) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles, 7:44 avg pace |
Launch 6 (burgundy) Miles: 20.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles, 7:20 avg pace
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Launch 6 (blue/gold) 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 | 0.00 | 8.00 |
| 8 miles, 8:30 avg pace
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Launch 6 (burgundy) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 3.00 | 0.00 | 1.00 | 14.00 |
| AM: 8 miles @ 7:30 with 10x100 strides (5:27 pace)
PM: 6 miles (2 w/u, 3 MP - 6:27, 0.5 @ 5:27, 0.5 c/d)
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Launch 6 (blue/gold) Miles: 8.00 | Saucony Fastwich 9 (white/blue) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 110.50 | 6.50 | 7.00 | 1.00 | 125.00 |
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Launch 6 (blue/gold) Miles: 60.00 | Launch 6 (burgundy) Miles: 48.00 | Saucony Fastwitch 6 (Red) Miles: 11.00 | Saucony Fastwich 9 (white/blue) Miles: 6.00 |
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