| 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 | 1046.80 | 147.97 | 101.56 | 11.46 | 1307.79 |
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Saucony Guide 6 2014 - 2 Miles: 83.50 | Saucony Fastwitch 6 (Red) Miles: 90.97 | Saucony Guide 7 (Blue/Slime) Miles: 324.75 | Saucony Guide 8 (Blue/Purple) Miles: 233.07 | Saucony ISO Triumph Miles: 307.25 | Saucony Ride 7 Miles: 178.00 | Saucony Cortina 4 Miles: 54.50 | Saucony Ride 7 (green) Miles: 29.75 |
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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 43:12 |
Saucony Guide 6 2014 - 2 Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on the treadmill this morning at 5:30 before the kids woke up. 1:59:20 total time with the last 5 miles at marathon pace (6:58). The run felt great today and it feels nice to get close to a 50 mile week again. |
Saucony Guide 6 2014 - 2 Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 5.50 | 0.00 | 7.50 |
| It's snowing today. 7.5 miles on the TM in 53:10, including 5.5 tempo miles.
1 mile w/u
3.1 miles @ 6:40 pace
2.4 miles @ 6:35 pace
1 mile c/d
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Saucony Fastwitch 6 (Red) Miles: 7.50 |
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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 56:15 |
Saucony Guide 6 2014 - 2 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 recovery miles in 49:00
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Saucony Guide 6 2014 - 2 Miles: 5.50 |
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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 55:45
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Saucony Guide 6 2014 - 2 Miles: 7.00 |
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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 at home on the treadmill at 5:15am in 2:28:16. I started at 6.6 mph moving up .1 every 10 minutes finishing at 8mph. I also included 2 minute hill climbs (5% incline) every 20 minutes. The run felt good at the right level of effort. |
Saucony Guide 6 2014 - 2 Miles: 18.00 |
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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 55:10
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Saucony Guide 6 2014 - 2 Miles: 7.00 |
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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 |
| 4:30am - 14 miles on the TM in 1:57. I kept it at 1% incline the whole run. The pace started at 9:22 and ended at 7:30 for the last 1.5 miles. |
Saucony Guide 6 2014 - 2 Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 58:20
1.5 mile w/u
6 miles at MP (6:58)
.5 mile c/d
new shoes felt nice
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Saucony Guide 7 (Blue/Slime) 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 recovery miles in 54:50 |
Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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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 |
| 5am - 10 miles in 1:25:00. My legs felt tired this morning and with an 8 mile race on Sunday, I took it pretty easy today. |
Saucony Guide 7 (Blue/Slime) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| The 8 mile race I was planning to run this morning was cancelled due to icy conditions. I tried to simulate race pace on my treadmill as my workout today. 2 mile w/u 4 miles @ 6:58 pace 4 miles @ 6:53 pace 1 mile cool down I struggled through the last MP mile but am happy to get through the workout. |
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 recovery miles in 53:42 |
Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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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 |
| Yesterday was an unplanned day off so I put in an extra few miles this morning. 5am - 10 easy miles in 1:28:15. With a 20 miler planned for Saturday, I'm keeping the pace slow this week. I will try to make a yoga class at the gym today at noon. It's been a long time so will probably be ugly. |
Saucony Guide 7 (Blue/Slime) Miles: 10.00 |
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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 recovery miles in 45 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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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, 8:50 avg pace |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| 20 miles at home on the treadmill, it was icy out this morning. Total time was 2:41. 1% incline except for 2 min climbs (5%) every 20 minutes at 20, 40, 60, 80, 100, and 120 minutes. The first 10 miles were easy in 1:26. The next 6 progressed from 8:20 to 7:20 pace. The last 4 around marathon pace (7:10, 7:00, 6:53, 6:53) Overall, the workout went great. It helped accidentally sleeping in for an extra hour and getting the extra rest. |
Saucony Guide 7 (Blue/Slime) 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 in 49 minutes. Had planned to run 8, but had to cut it short due to severe intestinal distress. |
Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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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 in 1:42:22 |
Saucony Guide 7 (Blue/Slime) Miles: 12.50 |
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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 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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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 |
| 4:30am - 11.5 miles in 1:35:40. |
Saucony Guide 7 (Blue/Slime) Miles: 11.50 |
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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 44 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 8.00 | 0.00 | 0.00 | 15.50 |
| 5:30am - 15.5 miles in 1:59:30 including 8 miles at marathon pace. 7 miles in 1 hour 4 miles at 6:53 pace 4 miles at 6:49 pace .5 mile cool down at 9:22 pace The MP miles felt comfortable. Great workout overall. |
Saucony Guide 7 (Blue/Slime) Miles: 15.50 |
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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 |
| 4:30am - 12 miles in 1:37. Yesterday was an unscheduled day off as my right foot/ankle was flaring up. It's pretty sore post run today too. |
Saucony Guide 7 (Blue/Slime) Miles: 12.00 |
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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 44:20 |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 4:45am - 10 miles in 1:16:00 with 5 tempo miles. 4 mile w/u 5 miles @ 6:31 pace 1 mile c/d It had been about a month since my last tempo run. I know I've had fitness gains but wasn't sure how much. I struggled through the last mile so probably just a little bit too aggressive. |
Saucony Fastwitch 6 (Red) Miles: 10.00 |
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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 53 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.25 | 3.00 | 0.00 | 0.00 | 18.25 |
| 18 miles in 2:25. The pace started at 9:30 working up to 7:24 pace then miles 16-18 @ MP (7:05, 6:49, 6:49) followed by a short cool down. The run also included 7, 3 minute hill simulations at 5% incline every two miles up to mile 14 |
Saucony Guide 7 (Blue/Slime) Miles: 18.25 |
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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 |
| 14 miles in 1:52:00 |
Saucony Guide 7 (Blue/Slime) Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick day |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick day #2. Heading to the doctor. |
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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 |
| I was feeling a little better today so ran at lunch. 5 miles on 38:30. I got a call from the Dr late this afternoon to say I have strep throat. Still thinking I will attempt the long run tomorrow but will have to s= how I feel in the morning. |
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 | 9.00 | 0.00 | 0.00 | 17.00 |
| 5am - 17 miles in 2:09:30 including 9 miles @ MP. 7 miles in about 59 minutes 3 miles @ 6:58 pace 4 miles @ 6:53 pace 2 miles @ 6:49 pace 1 mile c/d Overall the run was a success considering I have strep throat. I did cut the total run and MP miles one mile short as I was having a hard time at the end. |
Saucony Guide 7 (Blue/Slime) Miles: 17.00 |
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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 in 1:58:40 with hill simulations every 20 minutes. |
Saucony Guide 7 (Blue/Slime) Miles: 15.00 |
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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 1:34:00 |
Saucony Guide 7 (Blue/Slime) Miles: 12.00 |
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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 44 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 10 miles in 1:14:24 3 mile w/u 5 miles @ 6:27 pace 2 mile cool down Good progress from the tempo run 2 weeks ago. |
Saucony Fastwitch 6 (Red) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 miles in 2:57:54 6.8 miles in the first hour 7.5 miles in the second hour 7.7 miles in the final 58 minutes 3 minute hill simulations (5% incline) every 20 minutes (24 minutes total) |
Saucony Guide 7 (Blue/Slime) Miles: 22.00 |
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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 47:15
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Saucony Guide 7 (Blue/Slime) 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 |
| 4:30am - 14 miles in 1:50:00 |
Saucony Guide 7 (Blue/Slime) Miles: 14.00 |
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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 43:15 |
Saucony Guide 7 (Blue/Slime) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Yesterday was an unplanned day off. I was having a lot of pain then some swelling in my left ankle after my recovery run on Wednesday morning so took yesterday off. I think it might have been due to wearing new (tight) compression socks all day on tuesday which caused my foot/ankle to be in a partially stressed position most of the day. Who knows, it felt fine during the run today.
6 miles in 43:30
1.5 mile w/u
3 miles @ 6:22 pace
1.5 mile c/d
I wanted to run 4 at the LT pace, but it was too much for me today. This was the 3rd week in a row I tried to increase the intensity of my tempo run and my body just wasn't ready for that yet.
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Saucony Fastwitch 6 (Red) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| 5am - 18 miles in 2:23:00 6 miles in 51 minutes 6 miles in 48 minutes 6 miles in 44 minutes |
Saucony Guide 7 (Blue/Slime) Miles: 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 6.50 | 0.00 | 0.00 | 8.00 |
| 8 miles in 57:30
1 mil w/u
6.5 MP miles (6:58, 6:58, 6:53, 6:53, 6:49x2.5)
.5 mile c/d
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Saucony Guide 7 (Blue/Slime) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:37:30
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Saucony Guide 7 (Blue/Slime) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 14.00 | 0.00 | 0.00 | 18.25 |
| 18.25 miles in 2:13:00 3 mile w/u, switched to my flats and ran 1 more warm up mile 4 miles@ 6:58 pace 4 miles @ 6:53 pace 4 miles @ 6:49 pace 2 miles @ 6:44 pace .25 mile c/d My aerobic fitness felt good during the run, last 2 miles were challenging, but my left foot/ankle was hurting for the last 8 miles or so. Hurts a bit post run, but no swelling yet. I am icing it and will take a salt bath later. |
Saucony Fastwitch 6 (Red) Miles: 15.25 | Saucony Guide 7 (Blue/Slime) Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I took the last 6 days off following last Saturday's long MP effort as my left ankle has been sore, but the pain was getting better with rest. Today I ran 4 miles in 35 minutes and called it quits as the pain started less than 1 mile in and was getting worse as I ran.
From what I can see online, it looks like the pain/swelling is located in the superior extensor retinaculum (I think). I am going to a sports medicine doctor next Wednesday to get it checked out.
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Saucony Guide 7 (Blue/Slime) Miles: 4.00 |
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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 |
| The orthodpedic group I saw for my ankle/foot was a waste of time. After a brief 5 minute exam, the doctor/podiatrist suggested I needed custom orthodics and gave me no clear explanation of what was going on with my pain and what to do to get healthly for the race. I disregarded this advice and alterntively wanted another opinion/treatment.
I ended up getting some fascial/physical therapy on Friday morning from a well recommended therapist in Philly (Rob Mahon). After a two hour session, my range of motion was back and all pain walking was gone.
I decided to go on a short run this afternoon. I ended up running 3 miles outside, ended up running a bit quicker than planned (7:45 pace) since I was feeling really good and didn't realize for a bit my pace. Pain free post run!
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Saucony Guide 7 (Blue/Slime) Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| I am being cautious ramping my mileage back up to make sure my foot/ankle is in good shape for Boston. Ran 5 miles at the gym today with miles 3 & 4 at MP. 39 minutes total. I wanted to test the foot/ankle at MP to see how it felt. I am signed up for a half marathon on Sunday and am trying to determine if I can run at least some of it as a MP training run.
Pain free during and post run!
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Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in 1:00:30. I picked up the pace a little bit the second half. My foot started getting a little tight (not sore) around mile 6 so I slowed back down for the end.
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Saucony Guide 8 (Blue/Purple) Miles: 7.50 |
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| Race: |
Love Run Half Marathon (13.109 Miles) 01:45:48, Place overall: 724, Place in age division: 92 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 10.00 | 0.00 | 0.00 | 13.10 |
| Half Marathon this morning. It was about 25 degrees at the start and pretty windy for sections of the course. I wanted to test my foot out today but didn't want to go all out for the race. I ran the first 5k with my wife, took a quick port a pot break, than ran the final 10 at around MP.
My splits per the race website were:
First 5k - 10:45/mile
Second 5k - 7:18/mile
10k to Finish - 7:11/mile.
Per my watch, the final 3 miles were all under 7:00/mile.
The marathon pace miles today were harder than I had hoped, but am not surprised given the injury and lack of miles I have dealt with over the last 4-5 weeks. At this point, I would be happy with a goal time of 3:15 for Boston. I am planning to shoot for a 3:15 equivalent pace through heartbreak hill and hopefully have some gas in the tank for the final 5 or so miles. I would like to enjoy the race while I am there without risking hitting the wall terribly.
My foot was a little sore during the last mile and post run, but should be fine as long as I don't go overboard during the next 3 weeks.
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Saucony Guide 8 (Blue/Purple) Miles: 13.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Short tempo run. 1 mile w/u 3 tempo (6:40, 6:35, 6:31) 1 mile c/d |
Saucony Fastwitch 6 (Red) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| BF bridge loop from my office. It was VERY windy on the bridge today which wasn't pleasant. Total time was 33:15. |
Saucony Guide 8 (Blue/Purple) Miles: 4.25 |
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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
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Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
| 17 miles with 10 at revised MP (5 @ 7:30, 5 @ 7:10)
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Saucony Guide 8 (Blue/Purple) Miles: 17.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Crazy week at work trying to get things done before taking off for Boston.
6 miles on the TM with 3 @ MP (7:30)
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Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| Race: |
Boston Marathon (26.219 Miles) 03:37:17, Place overall: 12519, Place in age division: 3694 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
| Well, I got to finally run Boston.
I will start with the positive.
1. Very well organized from the expo to the shuttle busses to the Althletes village to the corrals and post finish. Top notch.
2. Incredible crowd support even in the very bad weather conditions. My favorite section was in Wellesley College, it gave me a good boost when it was needed.
3. Great city support pre and post race. This included getting applauded by a group of patrons at a restaurant that I went into for lunch shortly after I finished. The group even bought me a drink.
4. Miles 1-13. Stuck to my pre race plan for the most part, maybe a few seconds per mile faster.
5. I was proud of running the entire race and not stopping to walk once, even once I had totally hit the wall and was injured on top of it (see more below).
And now the negative:
1. The weater - low-mid forties, rain from about mile 6 to the finish that got progressively stronger, a head wind the whole way which included gusts of 20+ mph (or least it felt that way).
2. Miles 15-18 - I knew at this point that my pace during the first half was too fast so I slowed things down in prep for the Newton Hills.
3. Miles 19-26 - on top of already hitting the wall due to going out too fast for the first half and lack of training in Mar-Apr due to injury/illness, my left foot/ankle injury came back during the second of the Newton Hills. I basically had to hobble/limp the final 8 miles in the cold rain at about a 10 minute per mile pace. These were the hardest 8 miles of my life.
My splits were:
First Half - 1:37:09
Second Half - 2:00:08
I am making a promise that I will get back to do this again and to get it right the next time. I don't think 2016 is in the cards since I would like to get healthy and get back to a decent consistent mileage base before attempting another marathon. 2017 seems like a good target, plus I will get an extra 5 minutes added to my qualifying requirement.
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Saucony Fastwitch 6 (Red) Miles: 26.22 |
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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. 9 min pace. |
Saucony Guide 8 (Blue/Purple) Miles: 3.00 |
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| 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 min pace. |
Saucony Guide 8 (Blue/Purple) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:30 pace |
Saucony Guide 8 (Blue/Purple) Miles: 4.00 |
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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 40 minutes. |
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 36 minutes |
Saucony ISO Triumph Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 2.50 | 0.00 | 0.50 | 5.00 |
| 5 miles in 37:30. I tested out the new neutral trainers and liked how they felt both at the slower and faster paces. Hopefully the feeling will be the same once I accumulate more miles. |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| BF bridge loop during my lunch break. 4.5 miles, 8:02 avg pace
|
Saucony ISO Triumph Miles: 4.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 4.00 | 0.00 | 5.50 |
| 5.5 miles
1 mile w/u, 4 miles @ 6:40 pace, .5 mile c/d
|
Saucony ISO Triumph Miles: 5.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 1.00 | 0.50 | 0.00 | 6.00 |
| 6 miles in 46:45 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 1.00 | 1.00 | 0.00 | 5.50 |
| 5.5 miles in 43 minutes |
Saucony ISO Triumph Miles: 5.50 |
|
|
| 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 41 minutes |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 34 minutes |
Saucony ISO Triumph Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in 1 hour |
Saucony ISO Triumph Miles: 7.50 |
|
|
| 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 41:30
|
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 1:20:00 |
Saucony ISO Triumph Miles: 10.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Tempo Run
1.5 mile w/u
3 miles @ 6:40 pace
1 mile @ 6:33 pace
.5 mile c/d
|
Saucony ISO Triumph Miles: 6.00 |
|
|
| 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 43 minutes |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 37:20
|
Saucony ISO Triumph Miles: 5.00 |
|
|
| 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 41:30 |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 29:30. |
Saucony ISO Triumph Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 35 minutes. |
Saucony ISO Triumph Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7 miles in 51:15
2 mile w/u
2 miles @ 6:40 pace
1 mile @ 6:35 pace
1 miles @ 6:31 pace
1 mile c/d
The extra w/u mile helped today. The run felt pretty comfortable except for a little stomach cramp between 3-3.25 miles.
|
Saucony ISO Triumph Miles: 7.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Kelly/west river loop. 11 miles, 8:15 avg pace. |
Saucony ISO Triumph Miles: 11.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 4.50 | 0.00 | 7.00 |
| 7 miles in 50:35 2 mile w/u 1.5 miles @ 6:40 pace 1.5 miles @ 6:35 pace 1.5 miles @ 6:31 pace .5 mile c/d |
Saucony ISO Triumph Miles: 7.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 26:20 |
Saucony ISO Triumph Miles: 3.00 |
|
|
| 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 47:10
|
Saucony ISO Triumph Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 5:30am - 14 miles, 8:23 avg pace |
Saucony ISO Triumph Miles: 14.00 |
|
|
| 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 minutes |
Saucony ISO Triumph Miles: 5.00 |
|
|
| 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 49:40
1.5 mile w/u
2 miles @ 6:40 pace
1.5 miles @ 6:35 pace
1.5 miles @ 6:31 pace
.5 miles c/d
|
Saucony ISO Triumph Miles: 7.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:57 avg pace |
Saucony ISO Triumph Miles: 4.00 |
|
|
| 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 40 minutes |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 8:00 avg pace. Falls bridge loop. |
Saucony ISO Triumph Miles: 13.00 |
|
|
| 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 49:28
1.5 w/u
1 mile @ 6:40 pace
2 miles @ 6:35 pace
2 miles @ 6:31 pace
.5 mile c/d
The run felt good today and the pace felt right.
|
Saucony ISO Triumph Miles: 7.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 8:40 avg pace |
Saucony ISO Triumph Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 1.25 | 0.00 | 1.25 | 6.00 |
| 6 miles in 45 minutes |
Saucony ISO Triumph Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran along the banks for 80 minutes. Didn't have my garmin so 9 miles is my best estimate. |
Saucony ISO Triumph Miles: 9.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 8:38 avg pace |
Saucony ISO Triumph Miles: 9.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:53 avg pace |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Happy Birthday to me!
I took a little bit of a longer lunch break today to get in a nice run. 8.5 miles, 8:40 avg pace. It was hot out there in the middle of the day so I kept the pace easy. About 6 miles of the run was along the Philly Marathon course, including to two significant climbs on the course.
|
Saucony ISO Triumph Miles: 8.50 |
|
|
| 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 49:12
1.5 mile w/u
2 miles @ 6:35 pace
2 miles @ 6:31 pace
1 mile @ 6:27 pace
.5 mile c/d
The run felt good. Good to see continued gains week to week with this tempo distance.
|
Saucony ISO Triumph Miles: 7.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 8:01 avg pace |
Saucony ISO Triumph Miles: 7.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles along the banks and through Fairmont park. 8:19 avg pace. |
Saucony ISO Triumph Miles: 14.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| 7 miles in 53 minutes. 3 mile w/u with strides 1 mile (6:18) 1 mile (6:11) .5 miles (6:00) 1.5 mile c/d I am running a 5k on Sunday so wanted to see how the various VO2 max paces felt. I would like to run under 20 minutes on Sunday. |
Saucony Ride 7 Miles: 7.00 |
|
|
| 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 in 39:45 |
Saucony Ride 7 Miles: 4.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles, 8:26 avg pace |
Saucony Cortina 4 Miles: 7.50 |
|
|
| Race: |
Eden Autism 5k (3.107 Miles) 00:19:57, Place overall: 8, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.90 | 0.00 | 0.00 | 3.10 | 4.00 |
| 5k this morning. I got a free entry since my employer was a corporate sponsor. It was about 85 degrees with 80 percent humidity. My splits were 6:01, 6:24, 6:50. I was happy to run under 20 minutes, but my pacing was not smart. The winner in my age group beat my be about 10 seconds and bad pacing probably cost me. |
Saucony Cortina 4 Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 36 minutes |
Saucony Ride 7 Miles: 4.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 4:30am - 12.25 miles, 8:20 avg pace. Falls bridge loop. |
Saucony ISO Triumph Miles: 12.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 4.50 | 0.00 | 6.00 |
| 6 miles in 42 minutes. 1 mile w/u 1.5 miles @ 6:27 pace 4 minute rest (had to run upstairs to deal with a work email) 3 miles @ 6:27 pace .5 mile c/d |
Saucony Cortina 4 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles, 8:50 avg pace |
Saucony Ride 7 Miles: 5.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| We are on vacation this week in Rehoboth, DE. 6 miles with my wife along the Gordon pond trail. 10:45 avg pace. |
Saucony Ride 7 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 12.25 miles, Gordon pond loop, 8:12 avg pace. I forgot sunscreen, hoping the burn isn't bad tomorrow. |
Saucony Ride 7 Miles: 12.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM - 4 miles on the boardwalk with Lauren. 10:15 avg pace. PM - 8.5 miles, Gordon pond trail. 8:32 avg pace |
Saucony Ride 7 Miles: 12.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| 2:30pm - 9.75 miles along the Gordon pond trail, 8:43 avg pace. It was over 90 degrees with high humidity and the heat got to me after spending all morning/early afternoon at the beach. |
Saucony Ride 7 Miles: 9.75 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles along coastal highway out past Dewey beach and back. 8:03 avg pace. |
Saucony Ride 7 Miles: 7.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.90 | 0.00 | 4.10 | 0.00 | 6.00 |
| 6 miles in 42:24. 1.5 mile w/u 4.1 miles @ 6:27 pace .4 mile c/d I was planning to run 5 LT miles, but tweaked my left hamstring at 4 miles so I shut things down. My leg is very sore tonight so will take the rest of the week easy. |
Saucony Cortina 4 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| It was a tough week. One of the busiest work week all year for me, plus we had to put our dog down on Thursday :( 17 miles mostly along the Philly marathon course. 8:08 avg pace. |
Saucony Ride 7 Miles: 17.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| 4:45am - 10.75 miles, 8:05 avg pace. I ran out to the art museum then ran about the first 7 miles of the marathon course then headed home from upenn's campus. The weather was wonderful, no humidity. This will be another crazy work week (all of august is really bad), so I need to be better than last week getting my runs in. |
Saucony Ride 7 Miles: 10.75 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 48 minutes |
Saucony ISO Triumph Miles: 5.50 |
|
|
| 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 minutes. 1.5 mile w/u 2 miles @ 6:27 pace 1 mile @ 6:22 pace 1 mile @ 6:18 pace .5 mile c/d |
Saucony Cortina 4 Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 15.5 miles, 8:21 avg pace
|
Saucony Ride 7 Miles: 15.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
| 4.5 miles with 2.5 at 6:26 pace. |
Saucony Cortina 4 Miles: 4.50 |
|
|
| Race: |
Philly 10k (6.214 Miles) 00:43:16, Place overall: 128, Place in age division: 23 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.79 | 0.00 | 6.21 | 0.00 | 7.00 |
| The race came on the tail end of 2 80 hour work weeks where I was only able to run 4.5 miles and where I dealt with illness due to lack of sleep.
First 5k - 21:00, 2nd 5k 22.16. I got a bad cramp during mile 5 and the last 2 miles were a bit slower than the first 4 miles. Work demands should reduce a bit started mid next week so I hope I can get back to a routine. Really starting to sound like a broken record here.
|
Saucony Cortina 4 Miles: 7.00 |
|
|
| 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 43:30
|
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.25 | 0.00 | 5.75 | 0.25 | 7.25 |
| 7.25 miles during my lunch break 1 mile w/u 2 miles @ 6:58 pace 2 miles @ 6:53 pace 1.75 miles @ 6:49 pace .25 @ 6:00 pace .25 c/d The run felt good today and was a little redeming after a poor race performance on Sunday. |
Saucony ISO Triumph Miles: 7.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.75 | 6.00 |
| 6 miles in 49:40
|
Saucony ISO Triumph Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 8.00 | 0.00 | 0.00 | 13.25 |
| 13.25 miles in 1:43:00.
3.5 mile warm up
4 MP miles @ 7:13 pace
1 mile recovery @ 8:13 pace
4 MP miles @ 7:08 pace
.75 mile cool down
|
Saucony Ride 7 Miles: 13.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 8:15 avg pace |
Saucony Ride 7 Miles: 10.00 |
|
|
| 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, 8:16 avg pace |
Saucony Ride 7 Miles: 8.50 |
|
|
| 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 44 minutes |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| 7.5 miles in 59 minutes 2.5 mile warm up 4 miles @ 6:40 pace 1 mile cool down Pace was too aggressive |
Saucony Cortina 4 Miles: 7.50 |
|
|
| 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 44:15 |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in and around mercer county park. 8:13 avg pace, miles ranging from 8:47 to 7:43. It feels good that work has returned to a manageable level and I was able to get in a solid training week. The marathon is in 10 weeks so I will need to play catch up. |
Saucony Ride 7 Miles: 18.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles, 8:40 avg pace
|
Saucony ISO Triumph Miles: 5.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 4.00 | 0.00 | 0.00 | 5.50 |
| Tuesday was a sick day, stomach bug. 5.5 miles with 4 @ 6:58 pace |
Saucony ISO Triumph Miles: 5.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles on the treadmill during the football game in 1:42:30 |
Saucony Ride 7 Miles: 12.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles, 8:50 avg pace |
Saucony Ride 7 Miles: 4.25 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:45 pace |
Saucony ISO Triumph Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.50 | 0.00 | 0.00 | 4.50 |
| I had to take the last 3 or so weeks off due to ankle tendonitis. I had been riding a bike and doing to rehab to get my tendons stronger.
4.5 miles with 4 at 9:00 pace with .5 at MP to test it out. My ankles felt good during and post run.
|
Saucony Guide 8 (Blue/Purple) Miles: 4.50 |
|
|
| 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 minutes. Feet/ankles felt fine.
|
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles |
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 39 minutes |
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 7:50 avg pace
|
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
|
|
| 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 minutes
|
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
|
|
| 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
|
Saucony Guide 8 (Blue/Purple) Miles: 7.00 |
|
|
| 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 38:30 |
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles, 7:23 avg pace |
Saucony Guide 8 (Blue/Purple) Miles: 5.25 |
|
|
| 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 in 40 minuts
|
Saucony Guide 8 (Blue/Purple) Miles: 4.50 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 27 miutes
|
Saucony Guide 8 (Blue/Purple) Miles: 3.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 8:35 avg pace. I tested my foot out in hopes of running the Philly half next weekend. My foot held up well at the easy pace. |
Saucony Guide 8 (Blue/Purple) Miles: 8.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| 6 miles in 48 minutes with final mile in 6:40.
|
Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 35 minutes |
Saucony Guide 8 (Blue/Purple) Miles: 4.00 |
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| Race: |
Philly Half Marathon (13.109 Miles) 01:40:20, Place overall: 839, Place in age division: 102 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| I dropped down and ran the half since I have been dealing with some nagging foot injuries. For not having run longer than an 8 mile run in about two months, the race went well. Excluding a potty break around mile 4, I averaged about a 7:30 pace. It's good to know that the spin bike at the gym has helped me maintain some of my fitness with the low amount of running miles lately. |
Saucony Guide 8 (Blue/Purple) Miles: 13.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| 6 miles, 8:13 avg pace. 5k tomorrow |
Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| Race: |
Trinity turkey trot 5k (3.107 Miles) 00:20:21, Place overall: 56, Place in age division: 6 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 3.11 | 3.11 |
| Good weather today. The 3rd mile was tough as I didn't pace properly. 6:02, 6:21, 7:07. |
Saucony Guide 8 (Blue/Purple) Miles: 3.11 |
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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 pushing Russ in the stroller. The tires were pretty flat which made pushing him pretty tough. 9:25 avg pace. |
Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.25 | 0.00 | 3.00 | 0.00 | 4.25 |
| 4.25 miles with 3 miles at 6:58 pace |
Saucony Guide 8 (Blue/Purple) Miles: 4.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 8 miles in 1 hour |
Saucony Guide 8 (Blue/Purple) 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 1 hour |
Saucony Guide 8 (Blue/Purple) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Quick 5 miles during my lunch break.
1.5 mile w/u
2 miles @ 6:49 pace
1 mile @ 6:44 pace
.5 mile c/d
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Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
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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, 8:25 avg pace |
Saucony Guide 8 (Blue/Purple) Miles: 5.00 |
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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 with 4 tempo miles. 1.5 mile w/u 4 miles @ 6:58 pace .5 mile c/d |
Saucony Guide 8 (Blue/Purple) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 36 minutes |
Saucony Guide 8 (Blue/Purple) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in 58:30 |
Saucony Guide 8 (Blue/Purple) Miles: 7.50 |
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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 in 1:14:00 |
Saucony Ride 7 (green) Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6 miles in 46 minutes with 3 miles at 6:53 pace |
Saucony Cortina 4 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles with Lauren and pushing Jane in the stroller. 10:08 avg pace. |
Saucony Ride 7 (green) Miles: 5.25 |
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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, 7:45 avg pace |
Saucony Ride 7 (green) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 43:15 |
Saucony Guide 8 (Blue/Purple) Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 48:15 |
Saucony Guide 8 (Blue/Purple) Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 49:00 |
Saucony Ride 7 (green) Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1046.80 | 147.97 | 101.56 | 11.46 | 1307.79 |
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Saucony Guide 6 2014 - 2 Miles: 83.50 | Saucony Fastwitch 6 (Red) Miles: 90.97 | Saucony Guide 7 (Blue/Slime) Miles: 324.75 | Saucony Guide 8 (Blue/Purple) Miles: 233.07 | Saucony ISO Triumph Miles: 307.25 | Saucony Ride 7 Miles: 178.00 | Saucony Cortina 4 Miles: 54.50 | Saucony Ride 7 (green) Miles: 29.75 |
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