| 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)
- Springville Stampede (May 9)
- Chase Corporate Challenge 3.5 (June 6)
- Brian Moorman PUNT Foundation Blackbird 8K (June 19)
- Boilermaker 15k (July 14)
- Mueller Mile (August)
- Run into Buffalo 15k (Sept 2)
- Troy Turkey Trot 10k (Nov 28)
Long-Term Running Goals: - Sub 3:00 Marathon
- 17:00 5k
- 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Sadie's Lifetime Miles: | 298.30 | | Ralphie's Lifetime Miles: | 346.60 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 112.10 | 0.00 | 0.00 |
|
| Asics 2110 Pair 2 Miles: 96.50 | Brooks Cascadia 5 Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 175.00 | |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| 3 miles @ 7:26 |
| Asics 2110 Pair 2 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 176.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| easy 3 @8:30 with Ralphie AND Sadie. Had my hands full |
| Asics 2110 Pair 2 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 miles with Ralphie before dinner. 7:40 pace |
| Asics 2110 Pair 2 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 2.50 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.80 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.60 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
|
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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| Easy 3.5 on the treadmill (8:25 pace) |
| Asics 2110 Pair 2 Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| 3 easy on treadmill @ 8:20 |
| Asics 2110 Pair 2 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 5 mile run @ 7:55/pace |
| Asics 2110 Pair 2 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.10 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.60 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 174.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 112.10 | 0.00 | 0.00 |
|
| Asics 2110 Pair 2 Miles: 96.50 | Brooks Cascadia 5 Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 175.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|