| 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.
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 198.12 | 29.50 | 7.00 | 8.50 | 243.12 |
|
Saucony Ride 9 Miles: 81.37 | Saucony Ride 9 (Red/Silver) Miles: 101.75 | Saucony Cortina 4 Miles: 11.00 | Saucony Cortana 4 (blue/silver) Miles: 29.00 | Saucony Ride 8 (slime 2) Miles: 4.00 |
|
|
| 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 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.75 | 0.00 | 0.00 | 0.00 | 21.75 |
| 21.75 miles, 7:38 avg pace. Ran up to forbidden drive and back so got a good amount of hill work in. |
Saucony Ride 9 (Red/Silver) Miles: 21.75 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 8:58 avg pace
|
Saucony Ride 9 (Red/Silver) Miles: 9.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles, 8:18 avg pace |
Saucony Ride 9 Miles: 10.50 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| 11 miles in 1:19:50 with 7 LT miles (6:28 avg pace). I over did it today trying to compare to a workout in 2013 6 weeks prior to the Chicago Marathon where I averaged 6:22 pace. Glad I made it through the full workout but don't feel well post run. 3 mile w/u with strides 3 miles @ 6:31 pace 2 miles @ 6:27 pace 2 miles @ 6:22 pace 1 mile c/d I wasn't expecting to match the workout from 2013 as my plan was to have it about 5 seconds per mile slower, but I was hoping this would have been a bit easier effort-wise. |
Saucony Cortina 4 Miles: 11.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 9:00 avg pace
|
Saucony Ride 9 (Red/Silver) Miles: 4.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 1.5 mile w/u
4 MP miles (6:49 pace)
.5 mile c/d
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
| 16 miles in 2:02:30 with 6 MP miles @ 6:49 pace |
Saucony Ride 9 (Red/Silver) Miles: 16.00 |
|
| Add Comment |
| 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
|
Saucony Ride 9 (Red/Silver) Miles: 8.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 8:06 avg pace |
Saucony Ride 9 Miles: 10.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 14.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in 2:08:30 with 14 MP miles on the treadmill (1% incline) 3 mile w/u 9 miles @ 6:44 pace 5 miles @ 6:40 pace 1 mile c/d I fought a lite side cramp between miles 12-13, but otherwise the pace felt comfortable. |
Saucony Cortana 4 (blue/silver) Miles: 18.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 1.50 | 0.00 | 0.00 | 12.00 |
| 13 miles on the treadmill (8:04 avg pace) including 6 sets of (.25 mile @ 8:00/5% incline followed by .25 mile @ 7:30/5% incline)
|
Saucony Ride 9 (Red/Silver) Miles: 13.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles, 8:45 avg pace |
Saucony Ride 9 Miles: 8.50 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| Speedwork today, 11 total miles. 3 mile w/u with stries 8 x (.5 mile @ 5:49 / .25 mile @ 8:57) 2 mile c/d |
Saucony Cortana 4 (blue/silver) Miles: 11.00 |
|
| Add Comment |
| 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 |
Saucony Ride 9 Miles: 10.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| 18 miles, 7:36 avg pace. We are down in Baltimore for Lauren's 15 year college reunion at Johns Hopkins so got to runs the hills in Baltimore. |
Saucony Ride 9 (Red/Silver) Miles: 18.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:40 avg pace
|
Saucony Ride 9 (Red/Silver) Miles: 5.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 4.50 | 11.00 |
| 11 miles in 1:21:13 3 mile w/u with strides 9 x .5 mile (5:49 pace) with .25 mile recovery (8:57 pace) 1.25 mile c/d |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 8:47 avg pace
|
Saucony Ride 9 Miles: 10.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 8:30 avg pace. My son woke up early today so had to cut the run 3 miles short. Got too busy at work today to squeeze in a few more miles at lunch.
23 miler tomorrow as I will be in a wedding on Saturday then taper time!
|
Saucony Ride 9 (Red/Silver) Miles: 7.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.37 | 2.00 | 0.00 | 0.00 | 22.37 |
| 8:30 - took the day off today so started my long run after dropping the kids off at daycare. It was already around 70 degrees and rising when I started so took it somewhat easy. I had planned 23 miles but decided to run for 3 hours and call it quits. I put in a surge during miles 20 and 21 to see how it felt. They were both sub 7 so that felt good. 22.37 miles total in 3 hours, 8:03 avg pace.
|
Saucony Ride 9 Miles: 22.37 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:15 avg pace |
Saucony Ride 8 (slime 2) Miles: 4.00 |
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 198.12 | 29.50 | 7.00 | 8.50 | 243.12 |
|
Saucony Ride 9 Miles: 81.37 | Saucony Ride 9 (Red/Silver) Miles: 101.75 | Saucony Cortina 4 Miles: 11.00 | Saucony Cortana 4 (blue/silver) Miles: 29.00 | Saucony Ride 8 (slime 2) Miles: 4.00 |
|
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|