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March 2011

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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
112.100.000.00
Asics 2110 Pair 2 Miles: 96.50Brooks Cascadia 5 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 175.00
Running MilesSwimming YardsBike Miles
3.000.000.00

3 miles @ 7:26

Asics 2110 Pair 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.000.000.00

Speed workout.  Did it on the treadmill before work becasue it was chilly and didn't want to run outside.

1/2 mile warm up then 3 x 1600m @6:20 with 1/2 mile job between.  Rocked it out

Asics 2110 Pair 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 176.00
Add Comment
Running MilesSwimming YardsBike Miles
3.000.000.00

easy 3 @8:30 with Ralphie AND Sadie.  Had my hands full

Asics 2110 Pair 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
3.000.000.00

Raining and gross out, ran 3 miles on the treadmill 

1@ 8:26
2@ 7:36

Asics 2110 Pair 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
13.000.000.00

Snowed 6 inches and it was cold out, didn't want to try to run 14 in the slop so I reverted to the treadmill for my long run. Did 14 @ average pace of 8:13. Finished season 1 of Arrested Development

Asics 2110 Pair 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
6.000.000.00

6 miles with Ralphie before dinner. 7:40 pace

Asics 2110 Pair 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
2.500.000.00

2.5 easy on treadmill, was suppose to be 3 but too tired to carry on

Asics 2110 Pair 2 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
4.000.000.00

4 at 8:30 on the treadmill.  I've felt completely dead the last 4 days with no energy or motivation to do anything let a long run. 

 

Plus the inside of my right leg is sore from the medial malleolus to about mid calf.  It's like tendonitis or a strain or something.  Hurts for about 30 seconds when I start running and when going up and down stairs.  Been icing to hopefully keep it in check

Asics 2110 Pair 2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
4.000.000.00

4 miles at night on the treadmill at 8:26 pace.  I've been sticking to the treadmill to keep the stress off my shin.  Combined with the icing and rolling it seems to be working

Asics 2110 Pair 2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
10.500.000.00

Long run relatively pain free.  Did it on the treadmill @ 8:26 pace.  These runs are getting easy again, it's nice knowing I'm good for 10 miles in under 85min.  

Asics 2110 Pair 2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.800.000.00

Ran from home to campus with Ralphie in the drizzle.  Average pace was 7:22.  Leg felt pretty good.  

The spring always reminds how the typical American is a giant slob.  The melting snow exposes all the littering that has accumulated.

Asics 2110 Pair 2 Miles: 5.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
4.000.000.00

Felt crappy so I took a half day at work and got my bike ready for the season (new cables and a complete break-down and clean).  Felt a little better in the evening and ran 4 miles @ 7:42 pace.  Shin a little sore so I iced

Asics 2110 Pair 2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
4.600.000.00

Easy 4 mile run in the morning before work @ 8:05 pace.  Ran on some railroad grade which was a nice break from the roads.  Shin still sore, iced

Asics 2110 Pair 2 Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
15.000.000.00

Long run on the old railroad grade by my house.  Tried our my new Go Lite pack and some Clif Shot blocks since I gotta get used to running with them.  Started out too fast and paid the price later (average pace was 7:55).  Felt pretty good overall but ended up with some nasty blisters from my still newish trail shoes.  If I can rock a sub 8:00 pace for 15, I think I got a sub 9 trail marathon in the bag

Time Distance Split-pace
Pace vs avg.
0:07:32 1 7:32
-0:22.88
0:15:13 2 7:41
-0:14.48
0:22:48 3 7:35
-0:20.56
0:30:34 4 7:46
-0:09.11
0:38:19 5 7:45
-0:10.37
0:46:13 6 7:54
-0:01.66
0:54:10 7 7:57
+0:01.66
1:02:01 8 7:51
-0:04.01
1:09:53 9 7:52
-0:03.53
1:17:49 10 7:57
+0:01.28
1:26:21 11 8:32
+0:36.22
1:34:27 12 8:06
+0:10.16
1:42:33 13 8:07
+0:11.22
1:50:46 14 8:13
+0:17.14
1:58:37 14.97 8:05
+0:09.17

Brooks Cascadia 5 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
3.500.000.00

Easy 3.5 on the treadmill (8:25 pace)

Asics 2110 Pair 2 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.500.000.00

Treadmill speed workout.

1 mile warm up @ 9/mile
3x1mile @6:20 with 1/2 recovery
1/2 cool down @ 9:30/mile


Asics 2110 Pair 2 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
3.000.000.00

3 easy on treadmill @ 8:20

Asics 2110 Pair 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.000.000.00

5 mile run @ 7:55/pace

Asics 2110 Pair 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
0.000.000.00

Had an 18mile long run scheduled for today.  Just too tired after work to do it.  Feel pretty bad about missing it.  I'm such a lazy slacker

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
6.100.000.00

6 mile run with ralphie around the house.  Average pace was 7:46.  Feeling pretty speeding (at least relatively), I want to do a 5k soon to check out how the training has progressed

Asics 2110 Pair 2 Miles: 6.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.600.000.00

Ran home after my late class.  5.5 miles @ 7:27, felt a little tired and my left achilles is acting up.  Iced and luckily Thursday is my off day.

Asics 2110 Pair 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 174.00
Add Comment
Running MilesSwimming YardsBike Miles
112.100.000.00
Asics 2110 Pair 2 Miles: 96.50Brooks Cascadia 5 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 175.00
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