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Penguin Run

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2010201120122013
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Location:

Buffalo,NY,

Member Since:

Aug 15, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Bests
  • 1500m : 4:43 (May 2001)
  • 1 mile: 5:18 (August 2012) 
  • 5k: 17:39 (December 2003)
  • 8k: 30:02 (June 2003)
  • 10k: 37:21 (November 2003)
  • 15k : 59:48 (July 2012)
  • 10 miles: 62:39 (February 2002)
  • Half-Marathon (Covered Bridges): 1:23:29 (June 2002)
  • Marathon (Wineglass): 3:04:42 (Oct 2011)
  • Half Ironman (Tupper Lake): Swim 38:19, Bike 3:01:xx (with flat tyre change), Run 1:58:xx, Total time 5:44:44 (Jun 2004)

Short-Term Running Goals:

General Goals for 2013

  • Break 3 hours as Boston
  • Mile in 5:00
  • 5k in 17:30

Results and my 'A' Races for 2013 (Click for Race Report)

  • Y-10 10 Miler (February 9)
    • Goal: 63? (honestly, no idea)
    • DNS
  • Boston Marathon (April 15)
    • Goal: 2:57
    •  Time: 3:12:46
  • Springville Stampede (May 9)
    • Goal: 18:36
    • Time: 18:28
  • Chase Corporate Challenge 3.5 (June 6)
    • Goal: 20:30
    • Time: 20:30
  • Brian Moorman PUNT Foundation Blackbird 8K (June 19)
    • Goal: 30:00
    • Time: 30:03
  • Boilermaker 15k (July 14)
    • Goal 58:00
  • Mueller Mile (August)
    • Goal 5:00
  • Run into Buffalo 15k  (Sept 2)
    • Goal 57:30
  • Troy Turkey Trot 10k (Nov 28)
    • Goal 37:00

Long-Term Running Goals:

  1. Sub 3:00 Marathon
  2. 17:00 5k
  3. 1:20 Half-marathon

Personal:

Originally from the small town of Galway, NY (near Saratoga), I currently live in Buffalo, NY.  I'm a community pharmacist  I  graduated from the University of Buffalo School of Pharmacy with my pharmD in 2007 and my PhD in 2011. I'm married and have 2 dogs (Sadie, a lab, and Ralphie, a Eskie mix).  We enjoy anything outdoors from Backpacking and hiking to snowboarding.

my photojournal, and I will run

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sadie's Lifetime Miles: 298.30
Ralphie's Lifetime Miles: 346.60
Running MilesSwimming YardsBike Miles
80.990.000.00
Asics 2110 Miles: 35.77Trainer/roller Miles Miles: 40.00Asics 2110 Pair 2 Miles: 44.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 183.75
Running MilesSwimming YardsBike Miles
2.000.000.00

Ran 2 miles on the treadmill to get a workout in.  Monday I'm signing up for the National Half-Marathon in DC on March 26th.  Goal time is 1:30 (6:52 pace).  Training starts Monday, using Competitive Runner's Handbook Novice Half Plan.   Ready to rock out the new year

Asics 2110 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Rode the trainer for an hour last night before bed.  

Trainer/roller Miles Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Rode the bike trainer for a quick 30 minutes.

 


Trainer/roller Miles Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 185.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

Started my half-training for the National Marathon (goal 1:30, 6:52 miles).  Ran 2 miles on the treadmill (8:05 miles).  Was gonna run outside but it snowed about 5 inches today and I figured it'd be a sloppy mess.  My training plan is below, any comments appreciated.  Paces are as follow:  base pace is 8:05, easy 8:40, brisk 7:30 and tempo is like 7ish.  A 5k pace for intervals is 6:20 and 6:40 for 10k pace. 

Asics 2110 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

Had my tempo run today and I didn't want to do it on the treamill or outside so I went to the University to run it on their inside track.  It's 6 laps to a mile and has nice carpet.

1mile warm up (8:06 pace)
1.5 mile tempo (7:03 pace)
0.5 mile break (8:30 pace)
0.5 mile tempo (7:03 pace)
0.5 mile cool down (8:30 pace)
Total: 4 miles

Asics 2110 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Cross Training day!  Went snowboarding for 4 hours.  I haven't been in a year or so and had a bunch of fun.  Nice pack powder conditions as well!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
7.930.000.00

Did my long run today, 8 miles total (7:54 pace).  Ran 2 miles and then picked up Ralphie and ran the last 6 with him.  Felt good but I wish horrible things on people who don't shovel their sidewalk.  Paces are below.  You can tell when I was running on poorly shoveled sidewalks vs. the road based on the pace. 

Cum. Mile Pace
1 7:34
2 7:45
3 8:08
4 7:53
5 7:57
6 7:54
7 8:06
7.93 7:57

Asics 2110 Miles: 7.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

Ran 3 miles on the treadmill after a long day of work in 7:45 miles.  Iced my shin afterward becasue of some soreness and bruising that developed from snowboarding on Friday.  

Asics 2110 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

Two miles on the treadmill before bed (7:45 pace)

Asics 2110 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

I had a speed workout scheduled but I'm tired to I moved it to Thursday and did my easy to miles today (8:30 pace)  

Asics 2110 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

Did a "speed workout"  at the indoor track at the school.  It was a kind a lame tempo run.

1 mile warm-up (8:11 pace)

1 mile tempo (7:10 pace)

0.5 mile break (9:39 pace)

1 mile tempo (7:05 pace)

0.5 mile cooldown (9:00 pace)


Asics 2110 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Road my rollers for 30 minutes for cross training. Did some hands free riding which is pretty fun, first time I pulled it off

Trainer/roller Miles Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

Treadmill bf bed. 2 miles (7:55 pace)

Asics 2110 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
8.000.000.00

Long run on treadmill, longest run on the treadmill and it was horrible and boring.  The Hangover made it a little better.  Total time 63::30 (pace 7:55).  Hopefully the roads will be  a little cleaner for next weeks long run

 So, I've had a change of plans and I'm not going to be able to do the National Half-Marathon at the end of March for previously unrecognized reasons.  Mostly due to the travel involved.  I'm pretty sure I'm switching to Around the Bay 30k in Hamilton the same weekend with a super goal of 2:15.  Chances are pretty good I'll actually register and run it.  We'll see.   

Asics 2110 Miles: 4.00Asics 2110 Pair 2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
2.100.000.00

Ran 2 really sloppy miles outside.  Pace was (8:10) but effort was a lot more.  

Asics 2110 Pair 2 Miles: 2.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

Did not get a chance to run at school so I did my Tempo run on the treadmill.  My tempo runs are getting easier and I'm pretty confident about my 5k in a week.  Aiming for sub 7 min miles as a good goal and sub 21 as an ultimate goal.  Iced my shin afterward, the shin splint is holding steady

1 mile warm up (8:15)
2 mile tempo (7:00)
1 mile cool down (8:00)

Asics 2110 Pair 2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

2 miles easy (8:05) on the treadmill before bed.  Iced shin, I think it's getting better

Asics 2110 Pair 2 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

2 miles on the treadmill (8:00 pace)  it's cold and snowing, couldn't run outside

Asics 2110 Pair 2 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
10.000.000.00

Did 10 miles on the treadmill last night. It was horrible and I can't wait for clean sidewalks/roads.  Paced about 7:54 miles and felt pretty good for about 90% of the run.  Iced when I was done and off to bed.  I've got a 5k next weekend, I'm really interested to see how it goes. 

Asics 2110 Pair 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
2.000.000.00

Did 2 miles on the treadmill @ easy pace (8:30) shins are feeling better

Asics 2110 Pair 2 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 182.50
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Running MilesSwimming YardsBike Miles
3.020.000.00

Ran outside before dinner, super sloppy.  I really wish people would shovel their sidewalks.  Average pace 8:14

Asics 2110 Pair 2 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
11.000.000.00

Ugh, long run on the tread mill, I was suppose to do 12 but couldn't force the last mile.  Total time 93:20 with average pace of 8:29. SO boring, watched the majority of The Life Aquatic, It is my favorite movie of all time.  It's pretty awesome and one of Wes Anderson's better movie.  Shins are almost back to perfect shape, glad they are doing good

Asics 2110 Pair 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
2.840.000.00

Easy 3 mile run to shake out from the long run and to get ready for my 5k tomorrow.  Legs were pretty tired from last night.  Average pace was 7:58.  

 On a great note, my weight loss was pretty flat or so for the last 6 weeks holding steady at  about 186, but in the last 2 weeks I've dropped 5ish pounds!  Gotta keep up with it and I'll be at my goal (160) in no time.

Asics 2110 Miles: 2.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Penguin Run (3.1 Miles) 00:20:48, Place overall: 30, Place in age division: 3
Running MilesSwimming YardsBike Miles
5.100.000.00

I think I remember how to run.  This is the first real fitness test I've had since I "seriously" started training after my mediocre performance at the Turkey Trot.  I've been following a real training plan and have been continuing to lose weight so I was excited.  This is the fastest and biggest winter 5k in the area, and probably the biggest race between the Turkey Trot and the St. Patrick's Day run.  It gets about 600 runners and the winning time is usually sub 16.  I know the course since it's near the University and on roads I frequently run on.  The weather was nice, about 25 and sunny.  

 

My Goals were as follows:
sub-7min/miles-  If I don't hit this, I'm quitting running and taking up being a sloth
sub 21 minutes- My real goal, I’m aiming for this
sub 20 minutes- My super special goal.

 

I lined up in the front and we were off
Mile 1 in 6:25- OMG we are going fast
Mile 2 in 6:50 – This is much better, hold your place and keep going
Mile 3 in 7:02- Holy god, I’m going to puke and die.
Finish time 20:48 (6:41 min pace)

Overall 30th and 3rd in my age group!

 

Once we got settled after the first ¾ of a mile I held my position and picked off people up until the last ½ mile when 2 people I was running with got away from me.  The last ½ mile was a struggle and I really had to push.  Surprisingly, my age group was soft this year and I ended up with 3rd.  Other years you’d need to run sub 19 to get it. I was happy with how I ran and made big improvement in just 2 months (an equivalent 5k to my turkey trot run would have been 22:05).  I should probably do some longer speed work so I don’t continue to explode in the last 3rd of my race, but I’m not going to push it too hard too early.   

 

If I can keep this up, I should be running sup 18 again in no time, especially once I get to my goal weight of 160 (I’m 180 right now).  

Asics 2110 Pair 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Running MilesSwimming YardsBike Miles
80.990.000.00
Asics 2110 Miles: 35.77Trainer/roller Miles Miles: 40.00Asics 2110 Pair 2 Miles: 44.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 183.75
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