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August 2011

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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
208.800.000.00
Brooks Adrenaline Miles: 16.00Brooks Adrenaline #2 Miles: 192.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
3.500.000.00

3.5 m easy run at the park with sadie, average pace was 8:55.  Shins pretty sore

Brooks Adrenaline Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
8.500.000.00

9 mile run around the house in the evening.  pace 7:41

Brooks Adrenaline #2 Miles: 8.50
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

In ocean city for vacation.  Did 6 miles on the island after we arrived.  Hot and humid!  Average pace 7:49

Brooks Adrenaline #2 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
4.000.000.00

4 mile easy run in the morning on OC.  Average pace was 8:43

Brooks Adrenaline #2 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
8.000.000.00

Ventured off the island into the farmlands in OC for 8 miles.  Started slow but did a progression to a little faster at the end.  Ave 7:41.  Miles were

Time    Distance    Split pace
0:08:31    1.00    8:31     
0:16:31    2.00    7:59       
0:24:30    3.00    7:59       
0:32:21    4.00    7:51       
0:40:08    5.00    7:46    
0:47:48    6.00    7:39     
0:55:18    7.00    7:29     
1:02:27    7.96    7:28    
 

Brooks Adrenaline #2 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
18.000.000.00

Ran from OC to Berlin and back for long run.  18 miles at 8:22 ave.  Started at 7:00am and it was 95% humidity and 80 degrees.  Absolutelty craptastic.  Stopped at gas stations and bought tons of gatoraid.  When I got done it looked like I went swimming with my cloths 

Brooks Adrenaline #2 Miles: 18.00
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

Finially stopped being lazy and went out for an 8 mile run before bed.  Average pace was 7:40.  Felt ok overal but not great

Brooks Adrenaline #2 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
6.900.000.00

Did real easy 7 miles (8:45 pace) with the dogs.  Legs felt ok

Brooks Adrenaline #2 Miles: 6.90
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

Did 10 miles with the middle 7.2 at marathon pace (6:55).  Felt good overall, working it but not killing myself.  Right shin was pretty sore so I iced when I got home.  I bet it's just some muscle soreness, gotta do some toe lifts to strengthen is

Brooks Adrenaline #2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
15.100.000.00

Long run on tired legs.  Did laps of the park so I could run the majority of it on cinders.  Overall pace was 8:03.  Felt good but both legs were sore, iced.  Glad tomorrow is a easy 4 mile day

Brooks Adrenaline #2 Miles: 15.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
3.900.000.00

Easy four miles (8:30 pace)

Brooks Adrenaline #2 Miles: 3.90
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

Ran home after work 7 miles.  Average pace was 7:19 which felt pretty easy overall, I think this training is paying off!

Brooks Adrenaline #2 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
0.000.000.00


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

Ran to the high school track to do 7x800 intervals with 400 recovery.  Goal was to run around 3 for each rep or a little faster.  Felt strong and each rep came and went without too much pain

Warm up was 1.6 mile run to the park
Then
Rep
Split time
Avg. HR
Max. HR
1
02:53.4      
 170 (88%)
178 (92%)
2
03:00.2      
171 (89%)
179 (93%)
3
02:56.7      
173 (90%)
180 (93%)
4
03:02.9      
171 (89%)
178 (92%)
5
03:01.6      
173 (90%)
177 (92%)
6
03:01.5      
167 (87%)
178 (92%)
7
02:56.0      
170 (88%)
180 (93%)
Then 1.5 mile cooldown

Brooks Adrenaline #2 Miles: 8.50
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

Real easy 4 miles with ashley riding her bike next to me.  No watch. 

Shins were again so I iced when I got home.  They seem to get sore after

a hard speed workout, gotta keep my eye on them

Brooks Adrenaline #2 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

10 miles with the middle 9 at marathon pace.  I also wore my foot pod for fun to see what my cadence was.  The first/last 0.5 were slow (~8:30) and the middle 9 were 6:56 average with an average cadence of 89spm and a average HR of 169 (87% max).   It was a tough workout but about 3/4 of the way through I started to feel real loose and like I could easly go for another 3-4 miles w/o too much trouble. 

Shins were sore again so I iced.  The pain is very responsive to ice which is reassuring
 

Brooks Adrenaline #2 Miles: 10.00
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

had 20 miles scheduled but it was raining and pouring and lightening all

day so I went to see the last Harry Potter instead.  I'll so it Monday

before work.  I was kinda happy I got a nice unscheduled rest day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
20.100.000.00

Long run! Had to get up at 5:30 so I could get running by 6am. Felt pretty suggish for the start with the first 5 miles rather slow (~8:30) but once I got moving it I loosened up and picked it up slightly for each next mile finishing with the last 4 miles under 7:30. Glad the first 20m run of my cycle is done

Brooks Adrenaline #2 Miles: 20.10
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 4 easy treadmill miles (8:30s)

Brooks Adrenaline 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
9.700.000.00

Ran home from school.  Was suppose to do 10 but I was feeling beat.  My back was sore and I just felt dead.  Cut it a little short and screwed around to get close to 10.  Average pace was 7:37

Brooks Adrenaline #2 Miles: 9.70
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 twice on the treadmill  Did 3 real easy before work (8:35) to make up for a skipped run yesterday and did 5.5 in the evening (7:45s) as my regular run.  Didn't feel like running outside so I did it for a change of pace adn watched some TV (Raising Hope) while logging miles.

Brooks Adrenaline Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
10.100.000.00

10 total with 9 at my marathon pace.  Averaged out to 6:51s and I felt stronger than I did last week after doing it.

Brooks Adrenaline #2 Miles: 10.10
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

Second 20 mile long run! I had to work today so I ended up getting up real early so I could be out the door by five. The novelty of running so early got old real quick but it was kinda nice to have 20 in the bag by 8am. It was ok but I was pretty tired as expected. Ended up averaging about 8:11 and I'm pretty sure I hit the wall at mile 18. Luckily I have a recovery week so I can rest up a little bit, I'm ready for it

Brooks Adrenaline #2 Miles: 20.00
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

Ran home from work for 6 miles.  Average pace 7:35.  Nothing special or notable besides my lower legs being a little tired and sore

Brooks Adrenaline #2 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
9.000.000.00


I had my last big track workout before my marathon (only have a couple tempo runs left).  I did Yasso 800s (10x800 with 400 recovery) plus a mile warm up and 3/4mile cool down.  I was feeling a little sluggish and tired but I managed to pretty much hit my 3:00 goal.  Intervals were 3:03, 2:59, 3:00, 2:59, 3:00. 3:02, 3:01, 3:00, 3:01, 2:53.  I went almost flat out on the last one to end on a good note.  I always dread track work before hand, hate it during, and then feel great afterwards

Brooks Adrenaline #2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Running MilesSwimming YardsBike Miles
208.800.000.00
Brooks Adrenaline Miles: 16.00Brooks Adrenaline #2 Miles: 192.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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