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Week starting Dec 30, 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
47.000.000.00
Sadie's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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
Add Comment
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
14.000.000.00

New Year's Day run.  Was suppose to be a Fat Ass 25k race but it got downgraded to a group run at the park.  Showed up and I was 1 of 4, ran 3 miles with them like 10 min/miles.  Bailed and finished the run by myself.  14 miles at 8:35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

Treadmill while watching Bob's Burgers.  7 miles @ 8:17.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
9.000.000.00

Tempo Run before work

2 mile warm up,
3m tempo (6:21) with 5 min rest then
2x1mile at tempo with 1 min rest in between (6:18 and 6:19)
then 2 mile cooldown

 Felt really good despite not running "fast" since thanskgiving

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
47.000.000.00
Sadie's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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