| 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)
- Springville Stampede (May 9)
- Chase Corporate Challenge 3.5 (June 6)
- Brian Moorman PUNT Foundation Blackbird 8K (June 19)
- Boilermaker 15k (July 14)
- Mueller Mile (August)
- Run into Buffalo 15k (Sept 2)
- Troy Turkey Trot 10k (Nov 28)
Long-Term Running Goals: - Sub 3:00 Marathon
- 17:00 5k
- 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
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Sadie's Lifetime Miles: | 298.30 | | Ralphie's Lifetime Miles: | 346.60 |
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| | Running Miles | Swimming Yards | Bike Miles | | 134.15 | 0.00 | 0.00 |
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| Brooks Ravenna 3 Miles: 124.15 | Brooks Adrenaline Blue #2 Miles: 10.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 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
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| Brooks Ravenna 3 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.25 | 0.00 | 0.00 |
| 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
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| Brooks Ravenna 3 Miles: 9.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.80 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.30 | 0.00 | 0.00 |
| Did the double doggie loop. 2.5 miles with each dog before work. Average pace: 7:50 |
| Brooks Adrenaline Blue #2 Miles: 5.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| 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
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| Brooks Ravenna 3 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 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.
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| Brooks Ravenna 3 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 easy miles around Albany with an average pace of 8:10. Felt pretty beat from yesterday. |
| Brooks Ravenna 3 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 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
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| Brooks Ravenna 3 Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.90 | 0.00 | 0.00 |
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| Brooks Ravenna 3 Miles: 12.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.90 | 0.00 | 0.00 |
| 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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 134.15 | 0.00 | 0.00 |
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| Brooks Ravenna 3 Miles: 124.15 | Brooks Adrenaline Blue #2 Miles: 10.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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