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Old First Ward Shamrock 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
206.200.000.00
Brooks Adrenaline Red Miles: 177.40Mizuno Musha 3 Miles: 8.50Brooks Adrenaline Blue Miles: 20.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.800.000.00

First run since hurting my back Sunday.  Finally felt good enough to try running. Ran 6 total doing the doggie hand off (3 each with Ralphie and Sadie). Did some pick-ups to test it out It was kind of stiff and tender but definitely not going to slow me down at my race tomorrow. 

Brooks Adrenaline Red Miles: 5.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Old First Ward Shamrock Run (4.5 Miles) 00:29:28, Place overall: 74, Place in age division: 12
Running MilesSwimming YardsBike Miles
5.600.000.00

Old First Ward Shamrock Run 8k, or, Batten Down the Hatches

This race, held in the “Irish District of Buffalo” is the second largest race of the year after the 10k+ finisher Turkey Trot.  This year it hit the cap of 5500 registrants, it’s getting pretty big.  The course is held in an older industrial part of the city and the course is mainly flat with the old hills coming from some pretty big overpasses.

The main goal of this race was to see what kind of fitness I was in after the wacky winter we’ve been having.  I was hoping to be under 32 and ideally closer to 31.  If I hit that mark, I made it through the winter in ok shape.  To make matters worse, I tweaked by lower back last Sunday so I ended up not running at all during the week except for Friday. Kind of messed up my week and motivation. It was probably 80% back to normal. Not fully healed but good enough to not slow me down.

The morning of the race a STRONG cold front moved through putting the whole area under a high wind warning.  When I got to the race the wind was a sustained wind from the southwest at 40mph with gusts hitting 60mph, not the ideal for a fast time.  In addition, the wind knocked down a power pole on the course about at the 4.5 mile mark causing a last minute course change (shortening it to 4.5 miles instead of 5m).  In any other city, the race would be postponed but we are too hardcore in Buffalo and the Race Director and scoring team did a great job dealing with the weather.  This includes laying on the timing mats to keep them from blowing away!!

Mile 1 (6:06): After an easy mile warm-up, I line up and we are off.   With the wind, it felt like an easy job despite pushing under the 6 min mark.  The steady wind was ok but the gusts were pushing us into each other, the curbs, etc.  Felt great and settled in

Mile 2 (6:17): We are still with the wind and moving fast and easy at 6ish pace.  At about the 1.75 mile comes what we were dreading, turning back into the wind.  Paces plummet and runners weep.

Mile 3 (6:56): Fully into the head wind it was brutal.  It was a struggle to keep forward momentum with the gusts.  We move into packs drafting off each other trying to hide from the wind.

Mile 4 (6:55): Suffering and ready to be done.  Going over a large exposed overpass our pace rose to over 8:00 briefly. A lot of passing back and forth as people go out into the wind to try to push.

Last 0.5 (6:15 pace): Now we turn back with the wind and kick it home.  Let it push us the pace dropped back to race speed.  Dropped the last 0.15 miles to 5:30 pace to outkick a group of 4 trying to get me.

Overall: 29:27 (6:33 pace). 74th of 3850 overall and 12 of 386 in my age (25-29).  I was beat, it was the worst conditions I or anyone I talked to have ever raced in.  Some called it dangerous. Kind of disappointed with my time and place but the conditions made it very tough to judge my shape.  A bunch of people that finished near me ran 1:04 to 1:06 at a 10mile race in poor conditions (snow, slop, and wind) 2 weeks ago. If I’m in that kind of shape, I’d be pretty excited.  Also got to finally race in my new racing flats (Mizuno Musha), I like them a lot and had no issues with them. Excited to try them out some more.  I’m looking for a 5k to run in the near future in hopefully better conditions.

Mizuno Musha 3 Miles: 4.50Brooks Adrenaline Red Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
7.000.000.00

7 easy miles at 7:58 pace.  

Brooks Adrenaline Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
15.500.000.00

AM: 4.5 easy run (8:20) in the morning to make up for a missed run

 PM: Long run home from work. Average pace 7:50. Felt pretty beat at the end

Brooks Adrenaline Blue Miles: 4.60Brooks Adrenaline Red Miles: 10.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.600.000.00

Ran with Sadie and Ralphie before work.  Sadie was being a complete handful for no reason.  Felt dead overall.  Tried to run it easy at 8:11 pace.

Right shin is acting up again, I need to get back on my ice/stretch/strengthen cycle before it gets bad.

Brooks Adrenaline Red Miles: 5.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

Doing my duty and gave blood at lunch today.  Totally nice out.  Got to wear shorts and a long sleeve-T to run.  Took ralphie out for an easy 6 miles.  Tried to stick to the old railroad grade to give my legs a break.  Average pace was 8:08.  Felt ok despite giving a pint

Brooks Adrenaline Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
4.600.000.00

Lazed around too long and was forced on the treadmill.  Ran an easy 4.5 miles in about 8:10.  The food pod for my garmin is always way off on the treadmill!  I trust the mill's counter more than the footpod which makes me a little sad

Brooks Adrenaline Blue Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
8.000.000.00

Friday night speed workout!  Was orginally going to do Wednesday but put it off.  Wanted to do it outside but it was very very windy so I was resigned to the basement

2 mile warm up @ 8:26

4 x mile at 6:18 (somewhere between my 5 and 10k pace currently) with 0.5mile active recovery

0.5 mile cool down

 Felt pretty great, better than I was expected.  Makes me hopeful for my next race!

Brooks Adrenaline Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
15.300.000.00

Long run!.  Ran down to meet my friend.  First 7 held a pace of  7:43.  Felt kinda lazy during the first handful of miles.  Ran the next 5 with my friend (8-12) at a easy pace of 8:30 and picked up the last 3.5 home with 7:26 miles.  The last mile I pushed it down to 7:00 to see how it felt.  So my run started kinda of lazy but ended on a good note

Brooks Adrenaline Red Miles: 15.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
12.000.000.00

am:  5 easy on the treadmill (8:28) to make up for missing Tuesdays Run

pm: 7 miles at the park.  Average pace was 8:00.  feeling pretty eh.

Brooks Adrenaline Red Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
7.000.000.00

PM doggie run.  Took Sadie for 4 miles and Ralphie for 3.  Both dogs were being a complete handful.  easy run pace, 7:53

Brooks Adrenaline Red Miles: 7.00
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

Wasnt feeling too hot mentally or physically thing week so I orginally cancelled my tempo run for today and was just going to do an easy 8 at the cinder path at the park to give myself and my legs a break. At about two miles in I decided I was feeling ok and went ahead with the tempo run. Ended up doing 3.5 miles at 6:34 pace and felt good. Finished it off with a 2 mile cool down for a total of 8 miles with an average pace of 7:00. Legs were a little sore at the end but I'll ice them back to health.

Brooks Adrenaline Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
6.000.000.00

super easy recovery run (pace 8:30).  Stuck to the dirt paths to give my legs a little break.  A little sore still.  Iced when I got back.  I'll probably keep the intensity down until the are back to 100%.  

Brooks Adrenaline Red Miles: 6.00
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

15 mile long run.  Met a friend half way for 5 miles.  First 6 miles were at 8:01 pace, middle 5 with Kelly were at 8:29 and then the last 4 home were 7:48.  A little sluggish but got moving ok.  Legs felt pretty good but it was unseasonably hot and humid this morning.  So excited for a rest day tommorrow

Brooks Adrenaline Red Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.800.000.00

Nighttime run through the neighborhood.  7 miles @ 7:35 average.  First and last miles were a bit slower. Felt pretty good

Brooks Adrenaline Red Miles: 6.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

5 mile recovery run because my glutes and things are quite sore.  Not totally sure why, maybe it was a carry-over of my long run on sunday.  8:30 ave pace, watched Happy Endings. Love it!

Brooks Adrenaline Blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
9.000.000.00

 had a crappy speed workout tonight. I've been feeling down, tired, and blah in general. Plus I had a long day at work and it was quite hot and humid out (70+ with 70% humidity).  My workout was was...
1.6 mile warm-up
8x 800m with 400m recovery
1.6 mile cool-down

My goal time was to be eat repeat at or under 2:50 but it was obvious that it wasn't going to happen and I ended up letting the intervals drift up to my current 5k pace (6:05ish) instead of keeping it at my H-F pace

Repeats were 2:47, 2:51, 2:54, 2:58, 3:02, 3:04, 3:02, 3:01

Brooks Adrenaline Red Miles: 9.00
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

AM:  5 easy miles to make up for my unscheduled rest day yesterday.  Average pace was 8 flat, tried to run on the dirt to take it easy on my legs

 

PM: 6 on the treadmill after work.  Average pace 8:39.  Watched flight of the chonchords. Love it!

Brooks Adrenaline Blue Miles: 6.00Brooks Adrenaline Red Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
18.000.000.00

18 mile long run.  8:03 average pace.  Ran the first 7 with ralphie at the park (pace: 8:01) then 7 with sadie (8:13s) then the last 4 by myself (7:39)  Started out kinda rough but finished ok

Brooks Adrenaline Red Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

Super easy recovery run. Despite my legs being beat, it wasn't too bad. Pace: 8:21

Brooks Adrenaline Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

Regular run with Sadie.  6 miles at about 7:35 pace.  Felt pretty ok.  My legs are starting to get beat up.  The medial portions of my lower legs are kinda sore and I have a right tight hip adductors.  

Brooks Adrenaline Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

Had a speed workout planned (2400m repeats) but my lower legs were pretty sore. Scrapped it and did an easy 5 on the treadmill at an easy pace (8:27s)

Brooks Adrenaline Red Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

5 easy on the treadmill.  average pace 827.  Legs feeling a little better

Brooks Adrenaline Red Miles: 5.00
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

4 easy on the treadmill.  8:27 pace.  legs feeling better

Brooks Adrenaline Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Bengal Run (3.11 Miles) 00:18:56, Place overall: 25, Place in age division: 5
Running MilesSwimming YardsBike Miles
8.000.000.00

Bengal Run 5k Race Report:

Pre-race:  The race is a fast flat 5 in the City and I was anxious to see how my fitness was doing. Woke up with some chest congestion and I've been dealing with hurt lower legs the last week. It was pretty cold out too!  It was about 33 degrees and a little windy at the start.

The Race:  Once again I manage to have Yahoos jump in front of my right before the gun.  I was worried when they were questioning why only half of their clan had chips and what they did.  Managed to push through them at the start. 

Mile 1 (5:58).  Started a little fast.  Covered the first 0.75 at about 5:45 pace.  Felt pretty of but was coughing due to congestion.

Mile 2 (6:14).  Towards the end of the first mile I was really letting the pace drop to well over 6:00 but a group of 2 passed me and I latched onto them the best I could and helped pull the pace back to something ok.

Mile 3 (6:08). Got settled and felt a lot better than mile 2 but the burn was starting to set in.  Caught a couple people but a couple got away from me.

0.1 finish (36 sec).  Felt strong and kicked it in and then layed on the ground

Finished 25th overall and 5th in the 25-29 age group.

Pretty disappointed and discouraged, I was aiming for closer to 18:36.  But I couldn't hold to pull it out. I was thinking that maybe I should rethink my idea of a fast marathon in the fall and work on getting me short race speed back to where it was.  The marathon and half-marathon workouts are letting my short speed really lack.

The half marathon I'm training for is about 4 weeks away and I think I'm going to go for a stretch and aim for 1:25.  After that, I was looking at the race schedules and thinking of running a 5k in mid-july, a mile race in August, and our 8k Turkey Trot as my A races for the season.  I think I'm going to scrap running my October marathon and then if I get into Boston with my 3:04:40 I'll have that to start training for towards the end of the year.  Until then I'll focus on keeping my weekly mileage around 50+ to build a good base while doing some speedwork for shorter races and see if I can get my 5k to sub 18 and my 8k to sub 30 again.

 

Coming into the finisher shoot


Mizuno Musha 3 Miles: 4.00Brooks Adrenaline Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
206.200.000.00
Brooks Adrenaline Red Miles: 177.40Mizuno Musha 3 Miles: 8.50Brooks Adrenaline Blue Miles: 20.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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