| Location: Rutherford,NJ,USA Member Since: Apr 17, 2013 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 5k pr 19:10 during Liberty Half Marathon
May 2012: Delaware Half Marathon 1:39 (3 weeks of training). 1st try at the Half.
Sept 2012: Liberty Half Marathon 1:29:25 . Jersey City, New Jersey. 3 weeks training high 30 mile weeks. *gps says 13.51miles in 1:29:45 and 13 miles in 1:26:18. Bad tangents and died at end w/turns turns turns. Splits: 5:53, 6:17, 6:34, 6:46, 6:37, 6:32. 6:56. 6:41, 7:13 (stopped for 2 cups of Gaterade), 6:39, 7:01, 6:28, 6:41.
Short-Term Running Goals: April 12th 2015: Rutgers Half Marathon
April 26th 2015: Rock n Roll Marathon -Madrid, Spain.
Long-Term Running Goals: PR in every distance, get stronger and faster over the years
1:25 Half Marathon
Sub 3:00 Marathon in 2015?
5k sub 19
Personal: 35 yrs & 6'1 142 lbs. No wife, no kids, 1 white deaf dog named Diogi.
Never ran high school cross country/track. Ran a 5:38 mile in freshmen gym class cross country mile race...where I tried to recruit friends to bunk the event and walk but no one walked with me and everyone took off...after about 15-30 seconds I said screw it and took off with a vengenace from the rear of about 200 kids. Passed everyone and was going to take the victory but on the last 100-200m Tuffy Mills (sophmore track & football/basketball player) kicked hard and smoked me.
2012 aged 32yrs old got back into running and ran another 5:38 mile.
Powered by plants (vegetarian/vegan some days) since Jan. 1st 2008 after reading The China Study & Fit For Life. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 283.35 | 10.00 | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 301.35 |
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| Newton Distance S Miles: 47.60 | Mizuno Wave Ronin 4 Miles: 42.00 | Inov8 F-lite 230 Miles: 6.00 | Brooks Ravenna 3 Blue Miles: 19.00 | Adidas Energy Boost Blue Miles: 52.00 | Nike Streak Xc Miles: 77.20 | Adidas Adios Boost Miles: 46.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Newton Distance S Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Newton Distance S Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Newton Distance S Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Newton Distance S Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
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| Newton Distance S Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Phillies Charties 5k at Philadelphia Stadium in 21.04...cool down of 2 miles and 7 strides. |
| Newton Distance S Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Newton Distance S Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Newton Distance S Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Newton Distance S Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Newton Distance S Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Rutherford track two blocks from the house. 2 mile warmup, 5x400 at 93,90,89,86,84, 2 mile cool down. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 45min-1hour home based workout consisting of pullups/pushups & abs. Took the old legs out for 6miles on the wood chips/dirt path on an old railway line that was abandoned and filled in with woodchips for walkers and runners. One lady had her dog unleashed and everytime I passed her, she would take hold of the dog & I kept thinking I need to carry mace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| New shoes the old model Mizuno Ronin 4's test run. Found them on clearance on runningwarehouse.com for $47 and at 7.1oz they feel good. Easy 3.5 miles at the local track 2 blocks from the house and some 200m's around 36-40 range and three 100m's 18,17,16. I love when the walkers walk in lane 1 of the track or soccer players etc are talking/standing in lane 1 with their backs facing you as you approach them. I felt like yelling and most times I would have but today for some reason...I just worked around people, even if it meant running the 100m's on lane 3. |
| Mizuno Wave Ronin 4 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Planned for 2x Cooper River Park loop (3.65) in South Jersey around the water...ended after 3 because my knee was feeling sore. This was my favorite place to run years ago when I lived close by...and across the Delaware river you can see the Philadelphia skyline. |
| Mizuno Wave Ronin 4 Miles: 3.00 |
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| | Race: |
Philadelphia Broad Street 10 Miler (10 Miles) 01:14:47, Place overall: 2824, Place in age division: 426 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wasn't sure if I was even going to run this race due to lack of fitness. Didn't really run all winter because of injury and I only ran twice last week (a whopping 7.5 miles in total). But then I figured I might as well go collect my shirt, medal, and use it as a training run. Stayed at my parents down in South Jersey, a short ride over the bridge to the finish line where I would leave my car before taking the shuttle bus up to the start line. I was supposed to go to sleep at around 8/9 pm Saturday night and I ended up laying down at 1 am and even got up once to use the bathroom. Woke at 4:50 late and ended up missing my friend Rita, who planned to meet me at the Phillies stadium to park and take the train up together. I took the shuttle bus that was provided and got up to the start 7:30 am with about an hour to start time. Found Rita, wished her good luck and made my way over to the corral after using the port-o-potty and checking my gear and using the wall of pee...at the high school track that a bunch of other guys were using. Race started with a couple of mid 6's....I knew it wasn't my day and just slowed down, it sucks to not be fit and actually race and let so many people pass and run off into the distance. Overall good experience, my first mega race (40,000 people), now that I know the course...I can come back here fit and try run it in an hour. The best poster of the day was a lone female (mile 5.5), cute, which she held a poster that read, "Worse Parade Ever." That made me crack up and I acknowledged her to let her know I loved the poster. Splits from my endomondo sports tracker app on my phone: miles time split 1. 06:32 06:32 2. 06:46 13:18 3. 07:20 20:38 4. 07:28 28:06 5. 07:39 35:45 6. 07:09 42:54 7. 07:35 50:29 8. 07:41 58:10 9. 07:49 1:05:59 10. 07:32 1:13:31 This run show I have a lot of training to do this year before I try and complete my first marathon October 12th at the ING Hartford Connecticut Marathon. |
| Mizuno Wave Ronin 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy wood chip trail run..ending on the track for 7-100m on the field in 17's. |
| Inov8 F-lite 230 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy track run |
| Mizuno Wave Ronin 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 5k on the wood chip trail |
| Inov8 F-lite 230 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| trail run |
| Mizuno Wave Ronin 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Night time runninga! Went out about 11pm, 1st mile on grass and woodchip trail....felt really disoriented on there in the pitch black...even with my hip clipn-on light and phone flashlight, hopped off there & ran the Rutherford 5k course (that i was unable to compete in this year) backwards. The good thing about running in Rutherford is the wide streets & the lighting from all the nice houses. 5 miles with the last three 9:45: 8:30 7:00 in 44 mins. |
| Mizuno Wave Ronin 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles at Garrett Mountain Reserve, Clifton NJ. Hilly 1 loop...shins hurt and called it quits. |
| Mizuno Wave Ronin 4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Mizuno Wave Ronin 4 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles around Rutherford in 42 mins. Started at 9:30pm on Saturday and local fireworks were going off as I ran by...cool show, weird with all the people sitting in lawn chairs and I'm just out for a run, ran to a different track in East Rutherford and ran a few laps...some local kids were doing sprints in the dark (as it was 10pm) and I saw a kid ran a fast 40 yard dash while his buddy timed him. When I came back around the track, I yelled out, "how fast was that 40?" One kid responded, "4.8." I shouted back, "Remember: Colin Kaepernick QB '4.53." And then I exited the track and ran home. |
| Brooks Ravenna 3 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| local track -baby progression run , mile 1 8:45, mile 2 7:48, mile 3: 7:00, mile 4: 6:45, 1.75 cooldown then 6x100m strides which felt really strong. |
| Mizuno Wave Ronin 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 20 laps at the local track in 40mins. |
| Brooks Ravenna 3 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| slow 7 58mins night time run...hit two different tracks for laps and ran my hilly up downs of rutherford nj. |
| Adidas Energy Boost Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| slow hot tired hungary...cut run short. |
| Adidas Energy Boost Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| woke early track session 5:50am 20 laps 5miles in 33:53, mile1 7:45 mile 2 6:45 mile 3 6:25 felt good -now started counting 8 more laps -sun rising no shades & no drinks have to hurry run home for my water 2 blocks away on my car. mile 4 6:22 mile 5 6:35 I wanted to make the last mile the strongest but the wheels came off on the first two laps- was kinda bummed because I knew what I was doing and that was taking a breather and thinking okay-last two laps I will go hard. mile cooldown after drinks and fuel...organic baby food, then straight to MavenAction work- out at the park...group of 30 led by 2 awesome PT's, lots of burpees, jumpsquats, plyo jacks, and ab routines. Brutal. |
| Adidas Energy Boost Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Loving the new Adidas Energy boost so far...will be getting a 2nd pair to rotate. Quit my early morning run after only 2miles...walked home bummed. Sleep, ate, hit the track for 45min slow and then 1 decent pace 6:20...had to scold a few parents for having their toddlers keep getting on the track in lane 1 playing...I told them once and the 2nd time around on that last mile, I screamed out, "Excuse me! No kids on this lane." |
| Adidas Energy Boost Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| sore 4 at the track |
| Adidas Energy Boost Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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a.m. woodchip trail run with the dog...her first 4miler and trail run. after 1 mile or so she needed water and we shared a bottle. |
| Adidas Energy Boost Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles with the little bird-dog on the trail....her 1st trail run she was great....this time not so much, chased every bird along the path -even into the path & up a hill....i got worried and angry ran up there and retrieved her safe and sound but back on the leash she went. cut the run short: bad dog. |
| Adidas Energy Boost Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| found a new track Hasbrouck Heights NJ: 10.25 in 1:26mins. felt good...nice and cool &-little drizzle later. stretched, foam rolled,.and then ab blitz workout. |
| Adidas Energy Boost Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| indian lake...little ferry nj....2.25 laps around the lake equals a mile. |
| Adidas Energy Boost Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| treadmill workout |
| Newton Distance S Miles: 4.00 | Brooks Ravenna 3 Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy 6 |
| Brooks Ravenna 3 Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 800 at 2:30 before the last slow mile. |
| Nike Streak Xc Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| track...8:15, 7:32, 6:59 for 22:46 |
| Nike Streak Xc Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Nike Streak Xc Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Nike Streak Xc Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 miles before the the down pour...then 3 at night with two 300's mixed in (53, 55). |
| Nike Streak Xc Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| warmup two miles at 8:17, 8:31 then 4 miles in 7:23, 7:33, 7:35, 7:12 then two mile cooldown in 19min. Tried an unfamiliar park out called Black Brook Park....which is a ashalt trail throught the forest and connects to other parks into different towns.
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| Nike Streak Xc Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| with the pup..33mins, she tired after 1 mile even more after 2.
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| Nike Streak Xc Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| double workout day....am. Iron Gym (outdoor Pullup / dip stations etc) at the park: 5 rounds of around the world: 12 pullups vary the grip every round, 30 dips, 30 elevated pushups, ab exercises, finsihed the 5 rounds and added extra 3 sets of pullups then a 10min ab blitz: 3 rounds of leg lifts ( mid to high, low to mid, low to high) 10sets per leg lift and then 3 rounds of Side Plank reach unders 10x per side x3. Killed the abs.
PM run 5 miles at 8pm.
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| Nike Streak Xc Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 10-200m after warmup mile and drills/strides......didn't make the 20-200's too tired and started too fast: 35,35,36,38,40,37,39,38,43,38.
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| Nike Streak Xc Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 5k cross country course...first 5k under 24mins and then took it easier until mile 5...then finished with the fastest mile of the day. |
| Nike Streak Xc Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Avalon NJ...down the shore...joined a friend on her long run of 13, she met me two miles in and I did the last 11. |
| Nike Streak Xc Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1 up 7mile tempo Central Park...got two laps in at Jackie O res....less runners to chase and pass but I like the contrast to the rolling hills of the park roads. After the res...took it back down ans around to where I started, Columbus Circle. |
| Nike Streak Xc Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Nike Streak Xc Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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| Nike Streak Xc Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Nike Streak Xc Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Adidas Adios Boost Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
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| Adidas Adios Boost Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Adidas Adios Boost Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| perfect progressive cutdown: on the Hasbrouck Heights track which I love, no walkers or they mind the outer lanes, Miles 1-6: 8:15, 8:04, 7:39, 6:59, 6:29, 6:18. Never cut it down so perfectly before.
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| Adidas Adios Boost Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 around 4 towns nearby. Mile 6 had to ran an audible to get back home for a drink. 60degrees and hot....went shirtless in New Jersey Nov...running, crazy.
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| Adidas Adios Boost Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran with 6 runners from the Garden State Track Club-North Enclave from Ft. Lee NJ across the George Washington Bridge into New york City and down the west side of Manhatten in the Riverside Park. At mile 7 I had to fall back & let them go because I really needed to go find a drink. That was about at 100th so I ran east to broadway found a Duane Reade and got a drink before making my way back up to 177th to the bridge entrance. Cold marathon weather...felt for all those out there.
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| Adidas Adios Boost Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 283.35 | 10.00 | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 301.35 |
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| Newton Distance S Miles: 47.60 | Mizuno Wave Ronin 4 Miles: 42.00 | Inov8 F-lite 230 Miles: 6.00 | Brooks Ravenna 3 Blue Miles: 19.00 | Adidas Energy Boost Blue Miles: 52.00 | Nike Streak Xc Miles: 77.20 | Adidas Adios Boost Miles: 46.55 |
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