| 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 |
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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 | | 203.70 | 0.00 | 0.00 |
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| Sadie's Miles: 24.20 | Ralphie's Miles: 11.00 |
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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 | | 15.00 | 0.00 | 0.00 |
| 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: 0.00 | 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 |
| 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: 4.00 | Ralphie's Miles: 3.00 |
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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 |
| jogging with the dogs. 4 with sadie and 3 with ralphie. Nice pace 7:42s |
| Sadie's Miles: 4.00 | Ralphie's Miles: 3.00 |
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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 |
| 5 on the treadmill before bed watching upright citizens brigade. 8:30ish easy pace |
| 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 | | 15.00 | 0.00 | 0.00 |
| 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) |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| Easy doggie run. Average pace: 7:40. felt good |
| Sadie's Miles: 5.20 | Ralphie's Miles: 2.00 |
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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 | | 3.00 | 0.00 | 0.00 |
| 3 on treadmill but had 6 planned. Felt like poop so I stopped |
| 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 |
| 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
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Midweek Long Run: 10 miles around my usually boring loop.
7:45 pace. I need new shoes
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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 |
| 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
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| Sadie's Miles: 4.00 | Ralphie's Miles: 3.00 |
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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 | | 16.00 | 0.00 | 0.00 |
| 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
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| easy recovery 5 on the treadmill. 8:06 pace |
| 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 | | 6.00 | 0.00 | 0.00 |
| It's raining and cold and I'm on the treadmill again. Regular run: 8:00 pace |
| 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 | | 8.00 | 0.00 | 0.00 |
| 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
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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 |
| 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 |
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| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 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: 0.00 | 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 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| 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: 0.00 | 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 |
| 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: 0.00 | 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 |
| 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
| 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 | |
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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 | | 0.00 | 0.00 | 0.00 |
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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
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Got my 5k under 18:30 again and broke 60 minutes
for a 15k
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Stayed fairly healthy running wise
2013 Goals
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Stay healthy in my training leading up to Boston
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Run sub 3
at Boston
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Go sub 18
in a 5k and a sub 37:30 10k
(these would be near lifetime PRs)
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Keep up running weekly practice with Checkers
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Run 2250
miles total and run more consistently (less 3 and 4 run day weeks and more
5 and 6 run day week)
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Keep my Vdot
above across 55 most race distances
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Maybe try sub 1:23 in a half?
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| | Comments(1) |
| | Running Miles | Swimming Yards | Bike Miles | | 203.70 | 0.00 | 0.00 |
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| Sadie's Miles: 24.20 | Ralphie's Miles: 11.00 |
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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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