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Mueller Mile

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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
112.200.000.00
Brooks Adrenaline Blue #2 Miles: 28.00Brooks Ravenna 3 Miles: 72.20Mizuno Musha 3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.000.000.00

Treadmill, 6 miles @ 8:20

Brooks Adrenaline Blue #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

To the park and around. 7:50 pace

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

To the Park and 2 loops.  7:31 pace

Brooks Adrenaline Blue #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
8.500.000.00

Ran to school to get the car.  Had the wind at my back most of the time. 7:15 pace.  My dog at my old running shoes.  I was kinda mad because they only had 100 miles on them but on the flip side I wasn't really a fan so...  Went and purchased some Ravenna 3s.  So far I really like them

Brooks Ravenna 3 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
8.000.000.00

I'm really trying to get back on track but I've been frustrated by my inconsistancy over the last 4 weeks or so.

Checkers Practice 2x600, 3x400,3x300 at rep pace  

First time back in about 5 weeks
2 mile WU
2x600 rep pace (goal 2:00) with 600 recovery
3x400 (goal: <80sec) with 400 recovery
3x300 accelerations (goal <600) with 300 recovery
2 mile CD

600's in 1:56 and 1:59
400's in 76, 78,77
300's in 58,56,57

 Not really as bad as I thought it was going to be so maybe I didn't lose too much while lazing around the last month

Brooks Adrenaline Blue #2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
6.000.000.00

Ran to the park and around it and met Ash after for some tacos from the food truck stationed out at the park.  Average pace: 7:32

Brooks Ravenna 3 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
7.000.000.00

7 miles at night before bed.  Felt super beat so I did it as an easy paced run at 8:15 miles

Brooks Ravenna 3 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
11.000.000.00

Long run before dinner.  Felt ok  but my right ITB was acting up. Gotta watch it to make sure it doesn't get bad.  Wanted to run the loops at the cemetary but got there too late. Average pace was around 7:37 which is impressed me

Brooks Ravenna 3 Miles: 11.00
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

Had to work in the southern end of the city and there is a park near there I always wanted to run at so I hit it up after work.  It was pretty nice.  There's about 5 miles of trails that are crushed gravel and long and twisty boardwalks.  I enjoyed it.  Tried to take it easy for my ITB, averaged about 8:15.  I'll have to get back there to run occasonally

Brooks Adrenaline Blue #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
6.700.000.00

Checkers practice: Mueller Mile Prep

2 mile WU 1000m at tempo (6:02 miles) with 200m recovery 3x300m at rep pace (<60) with 300 recovery 2x200m at rep pace (<40) with 200 recovery 2 mile CD

Tempo in 3:51

300s in 57,56,57

200s in 36, 36

My left ITB felt ok so I was happy about that. I think I should be able to hit 5:35 at the mile race on Thursday.  I really hope

Brooks Ravenna 3 Miles: 6.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Mueller Mile (1 Miles) 00:05:18, Place overall: 27, Place in age division: 7
Running MilesSwimming YardsBike Miles
3.000.000.00

I was not feeling very confident going into the race, in fact, I was really doubting my abilities to run a good time mainly because I got so lazy with my training at the end of July and start of August. 

My goal was to get below 5:35 to get the nice tech shirt for hitting the ‘A’ standard and realistic I thought I could be between 5:10 and 5:20.


Ran in the open race so I'd be at the front of the pack instead of the rear of the Elite mens' race.  I wanted to start hard and push as long as I could. The course is a open square with 3 left turns and it's dead flat.

Splits were
72,83,82,81. Total time 5:18

Got 7th in the open race and 27th overall.  Not bad.

I probably went out a little fast but I seem to run better in short races when I do that and I wasn't sure what I was capable of overall.  I can survive and hang on  better than try to make up time after a conservative start.  Between 1/4 and 1/2, I passed 3-4 people that started a little fast.  Only managed two people get by me and that was late in the race. It was so short, over before I knew it but it really hurt bad especially in my chest because I think I’m fighting off a mild cold.  It was a good race esepcailly for being super lazy most of July and the start of August.

Mizuno Musha 3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
7.000.000.00

Ran to the park and around.  Legs were a little sore from the race so I took it easy.  Pace 8:03

Brooks Ravenna 3 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
12.000.000.00

Long run.  Ran down to Forest Lawn and did some loops before heading home.  Average pace was 7:42 and pretty even.  Medial shins of both legs are pretty sore.  I can feel the muscle in the area and it's super tight.  Rolled and iced when I got back

Brooks Ravenna 3 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

Traveled home for family reasons and ran 7 miles at my dad's house in Amsterdam.  Managed a nice 7:45 pace despite the hills which I'm not used to 

Brooks Ravenna 3 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
7.000.000.00

This week is going pretty poor because my mom's in the ICU in Albany and I'm trying to hold all my family together before they lose it. I was in Albany the beginning of the week and how I'm back in Buffalo but I need to go home again tonight.  Ran 7 miles before leaving at the park.  I'm a little bored of the park loop but it's easy and cinder trail is nice to my legs. Average pace: 7:30

Brooks Ravenna 3 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
112.200.000.00
Brooks Adrenaline Blue #2 Miles: 28.00Brooks Ravenna 3 Miles: 72.20Mizuno Musha 3 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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