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April 2012

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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
179.600.000.00
Brooks Adrenaline Red Miles: 84.20Brooks Adrenaline Blue #2 Miles: 95.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

Easy 5 on the treadmill @ 8:27 pace

Brooks Adrenaline Red Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.500.000.00

First track practice with my new running club, Checkers AC!

12x200 with 200 recovery vo2 workout. Aiming for 40 sec for each repeat. Repeats were 39, 41, 41, 38, 38, 39, 38, 37, 37, 37, 38, 38.

 And a 0.75 mile warm up (got there late) and a 1.75mile cool down

Felt good overall, the first 9 were easy but I was ready to puke the last 3.  They got tough.  I was excited I did not have to do the workout solo. My pace group had about 10 in it. Looking forward to next week

Brooks Adrenaline Red Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Running MilesSwimming YardsBike Miles
6.500.000.00

Wanted to run in the park but when grocery shopping instead and ran a little later with Ralphie (who was bouncing off the walls).  Ran at a comfortable pace (7:55) as my legs were a little beat from track yesterday.  I think it was a combination of the fast repeats and older shoes.  These have about 300 miles on them, I think it's time to start rotating in a new pair

Brooks Adrenaline Red Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

Wanted to run when it was light out so I ran right when I got home from work. Ran 7 miles down to and around the park and home (pace 7:36).  I got to run about 4 of it on the cinder path which I like to do for my legs.    Felt good over all, just a little tired . I'm pretty sure I saw a cat get run over on my way to the park. The car definitely ran over the cat but I couldn't tell if it was already dead from a previous car or if that was the car that did it in.  On the way back though I saw a guy scooping it up with a towel.  Sad :(

Brooks Adrenaline Blue #2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
11.000.000.00

AM:  Was suppose to do a speed workout yesterday but I was beat so I did it this morning before work.  It was only 30 Out so I decided to do it on the treadmill

1 mile warm-up
4x1600 at 5k pace (6:04) with 0.33m (4 min) recovery
1 mile cool-down

Felt good overall and my legs were good. Last repeat burned a lot though

 

PM: Was going to do 5 on the treadmill but a GI emergency cut it short. Otherwise it was ok. 8:40 easy pace

 

Brooks Adrenaline Red Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
17.500.000.00

Was planning on doing it Sunday but I ended up getting, what I suspect, was a mild case of food poisoning Saturday night so I ended up lazing around on Sunday.  This was my last long run before my half on May 5th.  Started out pretty stead and felt good over all.  Managed to finish the last 3 miles faster which was a confidence booster.  7:52 average pace for the whole thing. 

 

Brooks Adrenaline Blue #2 Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.300.000.00

Checkers AC track practice #2

Today's workout in the the cold and rain was 4x400 with 400 recovery and then 4x200 with 200 recovery to be done at mile pace (~5:25ish)

2 mile warm up
4x400 (repeats in 83, 78, 80,80)
4x200 (repeats in 37, 39, 39, 38)
2 mile cool-down

I was a little worried about how I'd feel after my long run yesterday but it was fine and I felt good for all the repeats.  Looking forward to next week.

Brooks Adrenaline Red Miles: 7.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.900.000.00

Really got lazy and skipped the last two days, now it's time to play catch up!

Since it's starting to be light in the morning again after the BS time change I'm back on my trying to get up early schedule.  Today was especially tough because I needed to be at school of 8:30 to proctor a test.  Out the door at 6:15 to run 8 miles.

Knocked off the 8 at about 7:30 pace.  Felt pretty good overall.

Brooks Adrenaline Blue #2 Miles: 7.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
8.900.000.00

Left the car at work last night and went to get it this morning.  There was impending rain so I had to squeeze it in.  I was orginally suppose to do a tempo run but I was not up for the effort so I ran a quick pace (kinda in no-man's land) as to not completely wuss out. Averaged 7:15 overall and felt pretty ok but my right shin meat is acting up again.  Back to icing and PT

Brooks Adrenaline Red Miles: 8.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
12.000.000.00

Long run with my friend.  Ran 3.5 miles down to meet her (7:55s) then an easier 4 with her (8:33s) and booked it home the last 4.2 (7:45).  Legs tired but felt strong expect for the left shin. 

Brooks Adrenaline Blue #2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
13.000.000.00

AM: Easy recovery run at the cider path at the park.  Felt ok, but legs (esp hid adductors were sore). average pace was 7:58

PM: needed to make up a missed run.  Did 6 quick on the treadmil before bed at 8:35. 

Brooks Adrenaline Red Miles: 7.00Brooks Adrenaline Blue #2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

Checkers Practice #3 (8 x 400 at mile pace)

1.5 mile warm-up

8 x 400 at mile pace (~80 sec) with 400 recovery.
Times: 78.78,79.78.78.78.79.74

1.5 mile cool down

I also wore my HRM and was fitting about 186 bpm (96% MHR) at the end of each repeat which was fun to see. Cadence during the repeats was 93-97 spm.

Felt pretty good and I was surpised by how little I was hurting compared to the others in the group. I seemed to recovery a lot better, hopefully that bodes well for me. Right leg shin area was a little sore after, I'll have to watch it; these shoes are getting a little old.

I also got to meet one of my wife's former co-workers, he was in the same speed group as me

 

Brooks Adrenaline Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Running MilesSwimming YardsBike Miles
8.000.000.00

easy 8 miles.  Ran the dogs to doggie daycare and continued on my way to the park and ran around there before heading home.  Average pace was a relaxed 7:44.  Legs felt a little tired overall but not back

Brooks Adrenaline Blue #2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
0.000.000.00

I should run but no motivation right today

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 on the treadmill before work at a real easy 8:34 pace.  Considering doing a 5k tomorrow so I'm taking it easy today

Brooks Adrenaline Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
11.000.000.00

AM:  I was conisdering doing a race but my heart just wasn't in it.  Had no motivation to go and run hard.  Plus it was a little wet and windy out which killed anything I had left.  So I scrapped it and ran 4 on the treadmill before work (working both days this weekend doesn't help my motivation).  Easy 8:34 pace

 

PM: To make up for not doing the race I did tempo intervals on the treadmill after work.
1 mile warm-up
2 x 3200 @ 6:18 with 2 min recovery
1 x 1600 @ 6:10
1 mile cooldown.

 Felt strong during them, hopefully I'm getting faster

Brooks Adrenaline Red Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
12.000.000.00

Twas raining and and icky out so I did my long run on the treadmill. Watched 50/50.  So boring!  Took a break at 7 miles to save my sanity.  Averaged 8:06 pace, felt good

Brooks Adrenaline Blue #2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

Checkers Practice # 4 10x300m at rep pace

Track practice in the cold,wind, and rain. Luckily the group is dedicated and we manage 60+ people despite any weather conditions

2mile warm up @ 7:57pace
10x300m with 300m at rep pace (~60 sec)
Repeats were: 60, 58, 60, 59, 57, 58, 58, 57, 56, 51
1.25 m cool down

Felt real good overall.

 

Brooks Adrenaline Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

After being extra lazy this week I decided that I should maybe run.

Tempo run at the park.  Ran down to the park, did 3.5 miles at tempo pace and then ran home.  Pace during the tempo was 6:22.  Felt pretty ok but a little labored.  The inside of my shin are also starting to act up again.  I hope that I can pull off the 1:25 next weekend at my half

Brooks Adrenaline Blue #2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
12.000.000.00

12 mile long run with my friend.  Ran 3.5 to meet her (7:41 pace)  then 4 with her and then 4.5  home (7:31 pace).  She was feeling pretty spunky and wanted to run under 8.  I had no complaints was glad i could pace for her.  We ran the middle 4 at 7:59 on a hilly (for Buffalo) loop.  Felt sluggish at the start but once I was moving it was ok

In the afternoon I went on a running outfit shopping spree.  I got some needed shorts and tops. 

Brooks Adrenaline Blue #2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
10.000.000.00

Am: 4 miles on the treadmill at an easy pace 8:36

Am: 6 miles on the treadmill at an easy pace 8:36 

Brooks Adrenaline Red Miles: 4.00Brooks Adrenaline Blue #2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
179.600.000.00
Brooks Adrenaline Red Miles: 84.20Brooks Adrenaline Blue #2 Miles: 95.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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