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December 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
203.700.000.00
Sadie's Miles: 24.20Ralphie's Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
15.000.000.00

Long run with my friend.  Ran down to meet her and ran 4 with her and back.  Still an icy mess that really slowed us down.  Finally started to melt off around mile 12.  Average pace 8:00

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

It decided to start raining and go to 50 today.  So I ran in shorts and a t-shirt with the dogs after we got our Xmas tree.  Recovery pace: 8:16.  Feeling good and ready for Marathon training starting on the 10th

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
7.000.000.00

jogging with the dogs.  4 with sadie and 3 with ralphie.  Nice pace 7:42s

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
5.000.000.00

5 on the treadmill before bed watching upright citizens brigade.  8:30ish easy pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
15.000.000.00

Decided to stop being lazy and run.  Long run with my friend.  Ran down to meet her (4 miles @ 7:27), 6.4 with her @ 8:100 and then 4.6 home at 7:20 (including a 6:45 mile)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Running MilesSwimming YardsBike Miles
7.200.000.00

Easy doggie run. Average pace: 7:40.  felt good

Sadie's Miles: 5.20Ralphie's Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

3 on treadmill but had 6 planned.  Felt like poop so I stopped

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

Treadmill Speed/Hill workout. 

2 mile warm up
10 x 1 min 5% hill at 6 min/miles with 2 min recovery @ flat 8:30 miles
1.5 mile cool down

Pretty hard but felt good

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

Midweek Long Run: 10 miles around my usually boring loop.  

7:45 pace.  I need new shoes

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

Oh Man, my local running store had BOTH Brooks Adrenalines Saucony Guides on sale for 70/each.  Picked up a pair of each.  Going to try the Guides for something a little less built up with less drop than the Adrenalines for shorter and quicker runs.

 

Got out for 7 miles tonight with the dogs.  Wore the Guides, they definiately feel different but I kinda like them.  Did not really notice the difference between the heal drop.  Ave: easy 8:06

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
16.000.000.00

Met our Track Club's Boston Marathon Training Group south of the city for a nice hill run.  The group was planning for 13 and tacked on 3 at the end.  It was pretty chilly to start but warmed up nicely.  Started out a little slower around 8:30 miles for the first 8 miles or so but we sped up and ended running at around 8.  I did the last 3 around 7:30s for a nice progression run.  Averaged 8:15 overall with about 1000 feet of climbing.  Not too bad

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

easy recovery 5 on the treadmill.  8:06 pace

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

It's raining and cold and I'm on the treadmill again.  Regular run: 8:00 pace

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

Boo the cold rain.  Tempo intervals on the treadmill

2.25 mile warm up @ 8 min/miles
6x4:00 at 6:19 miles (1000m) with 1 min rest
2 mile cool down at 8:30

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 slipping and crunchy miles on my now boring 10 mile loop in Buffalo before heading out to home for the holidays. Ave pace: 7:24

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
17.000.000.00

17 hilly miles at home with my sister.  A little cold but not bad.  Missed a turn and walked about a mile back to the house because I was not in the mood to run 18+.  Also a little hungover.  Pace: 7:41

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

9 easy miles still at home with my sis.  I was chilly but felt ok.  Started slow and ended a little faster.  Ave: 7:50

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

7.5 miles on xmas before everyone got up.  Ran with Carly.  It was a Christmas Miracle and there was about 3 inches of fresh snow on the roads so it made it a little slow. Pace:8:37

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
4.500.000.00

Was suppose to run 8, only did 4.5 on the treadmill casue I was pooped.  Pace was around 8:30 ish

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

Super sloppy out with about 13 inches of snow that still needs to be cleaned up so I hit the treadmill for 10 miles.  Watched the Big Leboweski.  Averaged around 8:!5

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

Out the door at 6:30am for 10 miles before work.  Kinda slick out on the snow but not too bad at all.  It was also still snowing and had that in my eyes for 1/2 the run.  Wore a new top I got for xmas and I think I like it.  Kept me plenty warm and dry.  Pace: 7:50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Running MilesSwimming YardsBike Miles
17.000.000.00

Long run.  It was miserable.  It was chilly but sunny so the packed snow on the roads turned to ankle deep slop.  1/2 the run was dry pavement and the 1/2 half was slop. Took Sadie for the first 7 and she was covered in salt and mud so she got a quick bath before I headed out for the last 10 miles.  Averaged 7:38 with miles ranging from 8's on the slop to 7:25 on dry pavement

Sadie's 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

2012 was a pretty good year for me running wise.  I managed to get most of my speed back that I lost in grad school while building a decent base while not getting hurt.  I also managed to get back to near something resembling my race weight but I still have about #10 to go ( I went from about #170 to #163)

Total Miles: 1846 in 242:04 (ave pace: 7:52)

Quality Miles (Marathon Pace or faster): 160 miles or 9% of total miles.  50 miles of marathon pace, 48 miles at tempo pace and 72 at faster than tempo (INT and REP pace)

2012 Accomplishments

·         Ran consistently with my new running club (Checkers AC) which helped my running immensely
·         Got my 5k under 18:30 again and broke 60 minutes for a 15k
·         Stayed fairly healthy running wise

2013 Goals

·         Stay healthy in my training leading up to Boston
·         Run sub 3 at Boston
·         Go sub 18 in a 5k and a sub 37:30 10k (these would be near lifetime PRs)
·         Keep up running weekly practice with Checkers
·         Run 2250 miles total and run more consistently (less 3 and 4 run day weeks and more 5 and 6 run day week)
·         Keep my Vdot above across 55 most race distances
·         Maybe try sub 1:23 in a half?

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
203.700.000.00
Sadie's Miles: 24.20Ralphie's Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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