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March 2013

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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
187.500.000.00
Sadie's Miles: 20.00Ralphie's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

Still being very inconsistent which is getting me down.  Hopefully march will be a fruitful push to Boston.  Still hoping to break 3.  Even with all this inconsistinecy, my weekly mileage for the last 12 weeks is 10 miles higher than my while of the training for wineglass (51 vs 42).  With a good march, it'll be probably around 55 mpw since I started training (week of Dec 10th).  IDK.

 10 miles today which was fine, average pace: 7:40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
20.000.000.00

Third 20 miler of the cycle and another decent run.  Every boring but I even managed to eat my chomps on the proper scheduled.  Pretty even pace at 7:38.  Originally had 22 planned but it started to get cold and icy so I lopped off the last 2 miles

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

Ran with the dogs before work.  7:40 average, legs a little tired

Sadie's Miles: 5.00Ralphie's 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
11.000.000.00

9pm run after work in the dark.  Base pace, 7:45

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

First track workout of the year.  6x1000 at 5k pace (3:40) with 400 recovery

3 mile W/U and 2 mile C/D

Intervals were 3:36, 3:44, 3:40, 3:41, 3:40, 3:31

 Was pretty easy overall and I was running just about as fast as I was during my peak last summer.  Hopefully that means good

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

Slowish hilly run with my clubs training group.  Averaged about 8:25 but I charged the hills for some fartlek type stuff.  1200 feet of climbing with a couple 400 foot climbs.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
14.000.000.00

Relaxed 12 mile run around town.  Tried to keep it to around 8:00 pace, calves and hips pretty tired

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

Got my Boston Bib.  #4860 (wave 1 corral 5), same as my sister.  Hopefully it's a good starting place!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
12.000.000.00

12 miles around the hood.  Paced at 7:21. nothing notable

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

Ran after work.  Recovery Pace (8:25).  5 miles with Sadie and 4 with Ralphie

Sadie's Miles: 5.00Ralphie's 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
10.000.000.00

Tempo intervals 6xmile with 1min recovery

Ran to the park (1.8 miles0
6xmile with 1 min rest (slow jog)
1.8 miles home

Times were 6:14,6:14,6:11,6:12, 6:16,6:06

Kinda windy out but not too bad

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

Recovery on the treadmill.  Pace: 7:57.  Watched Parks and Rec.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
17.500.000.00

Marathon paced run on the treadmill

2 mile warm up
14 miles at 6:44
1.5 mile cool-down

Rough but glad it got done!

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

9 miles at 7:30.  4 with ralphie and 5 with sadie

Sadie's Miles: 5.00Ralphie's 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

Continuing to be horrible inconsistent and it's really getting to me.  I hope that the bulk of the training I got done is enough to get me to my goal at Boston.  Plus it's been really cold (20s-low 30s) here with snow most night.  I feel strong when I run and I get the workouts done with ease but getting out the door has been horrendous lately, missing lots of runs.

At least I get to taper now after my last 22mle long run. 

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 with sadie at 7:53

Sadie's 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
8.000.000.00

tempo intervals on treadmill

1,5 mile WU
2x2m tempo (6:19 pace) with 2 min recovery then 1 mile tempo
1.5 mile CD

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
14.000.000.00

14 miles around town before work 7:28 pace.  Felt fine

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 miles on treadmill at 8:10.  wanted to do more but wasn't up for it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
187.500.000.00
Sadie's Miles: 20.00Ralphie's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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