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September 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
134.150.000.00
Brooks Ravenna 3 Miles: 124.15Brooks Adrenaline Blue #2 Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.000.000.00

Staying with my sister in Albany while home.  Ventured out and ran to Washington Park and did some loops before running home.  7 miles at ~8:00, legs still a little sore.  Hoping they get better or at least maintain.

Brooks Ravenna 3 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

Speed workout:  Ran to Albany HS track to do the workout.

Ran to the track to warm up (~1.5 miles)
2x400 at Rep Pace (<80) with 400 recovery
4x800 at Int Pace (<3:00) with 2:00 recovery (200m)
4x200 at Rep Pace (<40) with 200 recovery.
Ran home to cool-down (~1 mile)

Times were
400s in 82 and 82
800s in 2:58, 2:55, 2:59, 2:59
200s in 40, 38, 38, 37

Felt like absolute crap and had trouble hitting the times.  Blech

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
10.000.000.00

Long run to Forest Lawn and around and back.  10 miles total.  Average pace 7:40.  Left outside knee started bothering me again towards the end.  Ugh

Brooks Ravenna 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
9.250.000.00

Checkers Practice

2 mile warm-up
4x1600 with 1 min recovery (tempo pace, 6:15s)
4x200 with 200m jog (faster, <40)
2.24m cool-down

tough workout

Brooks Ravenna 3 Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.000.000.00

ran ~2.5 with each of the doggies to tire them out.  It's getting cool enough that they get to run with me.  Both were pretty good.  Did an easy 8:30 pace so they could get back into the swing of things.  Left knee is really bothering me, Iced and stretched when I got back.  I think it's tight muscles up in my butt that's doing it.  

Brooks Ravenna 3 Miles: 5.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
4.800.000.00

Ran the doggies to day care and then finished up 5 miles at 7:38s.  Knee bugging me still

Brooks Ravenna 3 Miles: 4.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.300.000.00

Did the double doggie loop.  2.5 miles with each dog before work.  Average pace: 7:50

Brooks Adrenaline Blue #2 Miles: 5.30
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.  Ran down to meet Kelly, ran with her and then home.  Knee is starting to feel better overall.  I guess the ice and streching is saving it

Legs

down: 3.6 @ 7:40 pace
kelly: 4.2 @ 8:06
home: 4.2 @ 7:42

Brooks Ravenna 3 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

Today we had track practice in the wind, cold (it was only 58 ) and the rain. It was a pretty tough/boring workout. 2 mile tempo with 2 min jog. Then 2x200 m at fast pace with 200m recovery and then repeat

The first tempo in 12:24 (6:12 pace)
200s in 35 and 36
Second tempo in 12:28 (6:14 pace)
200s in 36 and 32

With warm up and cool down had 7 miles total.

Brooks Ravenna 3 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
13.000.000.00

In Albany visiting my mom in the hospital.  Did a long run with my sister running from the university down into Bethlehem and back.  13 miles at 7:50 pace.  Our route ended up being retardedly hilly despite the online description of the loop.  I was destroyed when I got done but happy I did it

Brooks Ravenna 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

7 easy miles around Albany with an average pace of 8:10.  Felt pretty beat from yesterday.

Brooks Ravenna 3 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.000.000.00

Run with the doggies before work. 2.5 with each one to tire them out.  Average pace was 8:10.  Felt good and I think my ITB is slowly recovering.

Brooks Adrenaline Blue #2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
8.500.000.00

Checkers Practice: Reps and Tempo runs

It always seems to be SO windy when it's time to do our speed work.  Felt pretty good, much better than the last 2 weeks.

2 mile W/U
2x200m at rep pace (<40) with 200m recovery
4x1600 at tempo pace (6:02 - 6:17) with 1 min recovery
2x200m at rep pace (<40s) with 200m recovery
1.5 mile C/D

8.5 miles total

200s in: 36 , 39
1600s in: 6:10, 6:14, 6:17, 6:08
200s in 39, 37

Brooks Ravenna 3 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
7.500.000.00

Ran with Ralphie 4 miles (on the railroad track)

then 3.5 with Sadie (around town). Average Pace 7:50

Brooks Ravenna 3 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
12.900.000.00

Brooks Ravenna 3 Miles: 12.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
12.900.000.00

Long run with a friend. Ran down to meet her then ran around and came home. Average pace: 7:55 with the middle 5 a little slower (8:04)

Brooks Ravenna 3 Miles: 12.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
134.150.000.00
Brooks Ravenna 3 Miles: 124.15Brooks Adrenaline Blue #2 Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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