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Springville Stampede

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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
167.300.000.00
Ralphie's Miles: 6.60Sadie's Miles: 2.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

quick 4 before work on the dirt railroad grade.  7:50 pace.  foot is good to go

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 before work around the old hood.  7:30 pace, excited to get back into real training. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.600.000.00

12x200 at rep pace with 200 recovery.  Shooting for 38-39ish.  

2 mile warm up running to track
12x200 (all between 36-39)
1.6 mile cool down

Maybe I can still run kinda fast

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 around the hood at 7:31's pace.  feels good.  As I was close to my home a giant Newfie pulled her owner across the street and bit at me.  Luckily he only got the watch and and broke the watch band and left a small bruise

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

Boring 5 mile loop at slower recovery pace.  7:55s

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

Ran w/o a watch with Ralphie. He was being lazy and had to drag him.  Probably about 8s

Ralphie's Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Springville Stampede (3.107 Miles) 00:18:28, Place overall: 4, Place in age division: 1
Running MilesSwimming YardsBike Miles
6.000.000.00

Ran an evening 5k in the Southtowns to gauge my fitness.  My goal was to come in under 18:36. to feel good about how my fitness was going.  I didn't expect to go much faster due to lack of short speed work and only being 3 weeks post-Boston and blood donation

The race is smallish (~200 people) that has a decently steep 0.25 mile hill right at mile 1.  It was kinda warm and muggy out which I have not adjusted too. 

At the start the usual young kids blast off and quickly fade and I settle into 6th place while 1st is way gone up the road. Cross mile one in about 5:45 and then up the the hill while I pass 2-3 people to wind up in 4th.  Mile 2 was slower at about 6:15 and close mile 3 at 6:05.  Finished off at 18:28 and the course was likely 10 seconds short or so.  So I was right on my goal which wasn't bad considering the hills I wasn't ready for.  I also got 1st in my age

 With W/U and C/D I had a little over 6 for the day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
7.500.000.00

7.5 miles before work on my 7.5 mile loop. 7:32 average, legs a little tired from the race

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 at recovery pace (8:00).  Nothing special

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

Out the door at 5:30 to run 10m before work. Ran down and did some loops of the park. 7:25 pace, feeling good and fast

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

Out the door at 5:30 again to get a track-workout in. 

W/U: 3 miles to the track.  
10x300m at rep pace (<60s) with 300 recovery
C/D: 3 miles

Splits were 61,61,59.59,60,59,58,58,58,85(400m)

Legs felt pretty tired overall, hard to hit my times

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

easy 6 to the park and around at 8:00s

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

Leaving town to visit my sister so I needed to get my 11 in before we head to the airport.  Ran down and did loops of the cemetary and the park.  felt ok overall.  Pace was around 7:40s

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
8.500.000.00

Ran with my sister and her friends around the waterfront in Baltimore. It was pretty humid and sweaty and I was pretty hungover from partying saturday night.  Fun little run at a relaxed pace (8:00ish)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.500.000.00

Ran with my sister again on some sketchy bikepaths around the harbor in Baltimore.  Hot and muggy.  Paced around 7:45 with some miles dropping around 7:30ish

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.300.000.00

Sadie's Miles: 2.60Ralphie's Miles: 2.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.500.000.00

Tempo Intervals on the cider path by my house

4xmile @ 6:15 with 1 min recovery

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.500.000.00

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

Long Run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
6.200.000.00

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

Tempo Run

3 mile tempo (6:22), 3 min recovery, 2.75 mile tempo (6:22)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
7.500.000.00

Thursday morning run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.200.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
167.300.000.00
Ralphie's Miles: 6.60Sadie's Miles: 2.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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