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UAW Veterans Appreciation 5K

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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
192.500.000.00
Sadie's Miles: 28.30Ralphie's Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
11.000.000.00

Mid-week long run to get back into the swing of things.  11 miles in boring loops around the park.  Averaged 7:59. 

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 easy miles.  4 with Sadie and then dropped her off and got Ralphie for 3 more.  Slow Slow Slow:  Averaged 8:13.  I think after last week my legs are in recovery mode

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: UAW Veterans Appreciation 5K (3.11 Miles) 00:18:26, Place overall: 5, Place in age division: 3
Running MilesSwimming YardsBike Miles
12.700.000.00

Race Report: UAW Veterans Appreciation 5K in Lockport, NY I needed/wanted to do a 5k before Thanksgiving to see what kind of shape I was in for the Turkey Trot and just in general. Of the races for this weekend, this one fit best into the schedule choice. Plus it was cheap (20$ day of race) and small (only ~100) people yet it had good competition (top 6 people were under 19). I’ve been running only base miles with no speed work since mid August so I was a little unsure of my speed but I was hoping to go under 18:36 and closer to 18 the better. Plus I was un-tapered in the middle of high (for me) mileage

Pre-race: I registered and got my amazing old school super loud cotton t-shirt. In the day of tech shirts, a little throw back style is nice. I did a 2 mile warm-up to see how I was feeling It was a weird temp, low 40s with wind so I wasn’t sure how to dress. Ended up going with shorts and a long sleeve t, I forgot my gloves so my hands were a little cold.

Mile 1 (5:42): I wanted to make sure I did not go out too fast because I’m tired for doing it. Once the gun went off, I started slow (in maybe 10-12th place) and got settled behind the lead back of 3 next to the eventual 2nd place finisher. Some little kid (like 10 years old) was way off the front but he only lasted like 3 minutes and was done. The guy next to me took off to catch the lead group and I was alone. Felt surprisingly good.

Mile 2 (6:04): Tried to keep the pace up but this mile was mostly uphill so the pace dropped off a little bit. The front got stretched out and the lead group (probably ¾ of a min up) spit off a runner that I was trying to catch.

Mile 3 (5:57): Now it leveled off and started to go downhill a little. I can always pick it up the last mile and I’m excited to get done. I was pushing to trying to get the guy in front of me but I was burning pretty bad.

Finish time (18:26): Couldn’t quite catch the guy in front of me but came in 5th overall and 3rd in my age. Did my 2 mile cool-down and drank some beer and had some pizza. Overall I was happy with my time and the race in general. I would definitely keep it on the calendar and maybe do it again next year. Very nice for a super small race.

 

PM: 6 easy miles (3 with each dog).  Pace: 8:40

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 with my friend.  Wanted to take it easy because my legs are a little beat.  Averaged just under 8 min/miles

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

Got super lazy and took 2 extra days off (tues, wed).  gotta play catch up

7 Miles around the house nice and easy (pace: 8:06)

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 with my friend.  We were both sick with colds so it was extra pathetic compared to usually.  Ran 5.5 down to meet her (7:46 pace), 5 miles with her (8:26 pace), then 3.5 home (7:52 pace)

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

Double to to catch up (because that's the healthy way to make up for missed miles)

AM: 7 miles before work.  Still feeling  a little cold ridden.  Recovery pace (8:20 miles)

PM: 7 miles.  I've decided to track how many miles I run with the doggies because why not?  Split the run up between them, average pace: 8:37.  Left shin is acting up again, need to start doing my silly PT excerices and icing more regularlly

Sadie's Miles: 4.00Ralphie's Miles: 3.00
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

AM: 4 miles nice and easy on the old railroad grade.  Pretty windy out but it was warm enough to wear shorts and a T-shirt  Pace: 7:51

PM: 7 miles on the treadmill watching Anchorman.  Easy 8:21 pace (but it always feels harder on the treadmill).  I need to oil the belt, it's telling me to but it's such a PITA.

 Leg is still holding steady with stretching and icing

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 with the pooches at base pace (7:40)

Sadie's Miles: 4.00Ralphie's Miles: 3.00
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

MLR, 10 miles after work.  7:34 pace.  Felt pretty good but medial right calf is sore still.  boo!

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

Double dog recovery run.  Nice and easy @8:14.

 

I'm trying this new thing for giggles.  Sport Tracks has this Training Load plugin. http://www.zonefivesoftware.com/sporttracks/plugins/?p=training-load that will give TRIMP scores and other metrics of fatigue. (What is TRIMP, fellrnr.com/wiki/TRIMP and http://the5krunner.com/2012/07/14/training-load-plugin-for-sporttracks-interpretation-and-use-in-a-real-life-example/).

Any option on using these markers? I'm going to collect data during my Boston training but not use it to guide training. Hopefully retrospectively I could gain some insight that I could apply to future training.

At least I'll have a cool graph to look at at the end Might be fun, probably will be useless. Not sure but I will need to get used to wearing my HR band all the time.

Sadie's Miles: 3.00Ralphie's Miles: 3.00
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.  14m at 7:40 pace. It was a pretty crappy run. Felt totally beat and couldn't get comfortable. My pace and effort were all over the place, I blame it on my cold

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
13.000.000.00

AM: Ran down to the park and did some recovery miles on the cinder path before work (7 miles at 8:11 pace).  felt a lot better than yesterday which is good

PM: 6 miles, 3 with each dog.  Average pace was 8:22.  Standing all day at work made my calf a little sore before and during the run.  Iced when I got back, feeling better.  I really need to keep up on the icing.  When I ice it's 100% fine, when I don't it hurts, boo  

Sadie's Miles: 3.00Ralphie's Miles: 3.00
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

Easy run with the pups.  7:44 pace, felt ok

Sadie's Miles: 4.00Ralphie's Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Troy Turkey Trot (6.21 Miles) 00:38:15, Place overall: 46, Place in age division: 5
Running MilesSwimming YardsBike Miles
15.000.000.00

Race Report:  Troy Turkey Trot 10k.  

Splits: 6:07, 6:06, 6:05, 6:08, 6:12,  6:08. 1:24 

A little disappointed by my time, wanted to be under 38 but it was my 3rd fastest 10k ever, only 45 seconds behind my PR.

About 1000 people in the race, a double out and back, kinda chilly.  3 mile warm and 6 mile cool down.  More details will probably follow

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

Ran with my sister at home in Galway before heading back to Buffalo.  Did a 7.5 mile loop.  Started off slow and finished faster.  8:04 average pace.  Quads were suprisinly sore

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
6.300.000.00

recovery run with sadie in the evening. Quads still pretty beat but feeling ok overall.  8:20 pace

Sadie's Miles: 6.30
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

Decided to stop being so lazy after 4 days off.  Easy run 7:50 pace with the dogs.

Sadie's Miles: 4.00Ralphie's Miles: 3.00
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

It decided to freezing rain before my run so I would have been better off with ice skates.  And it was cold and windy.  Managed to run 10 miles w/o breaking myself.  7:48 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
192.500.000.00
Sadie's Miles: 28.30Ralphie's Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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