I'm feeling fat and sassy

Week starting May 20, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesNate's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2010201120122013
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
43.900.000.00
Brooks Adrenaline Blue #2 Miles: 36.40Brooks Adrenaline Red Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

Failed tempo run. Originally had 3mile tempo with 5 min rest then 2 x 1600 tempo with 1 min rest but about 1.7 miles into the first tempo (6:15 Pace) was aborted.  I was having a heck of a time holding the pace and my stomach was up in my throat.  Could have been a combo of the heat (hottest of the year) and not enough time after dinner.  I got a little mixed up and was shooting for a pace about 6-7 secs/mile faster than my goal pace (6:17-6:25) but I dont think that would have tanked me so fast. Recovered about 3/4 of a mile and tried again and got about 0.7 miles (6:01 pace but slowing fast)  into it before same problems.  Called it a night and just finished up the 8 miles with base pace stuff.

I'll let this one go

Brooks Adrenaline Blue #2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
14.500.000.00

AM:  7 easy miles before work. Ave pace 7:40.  Felt good 

PM: Checkers Practice #8 200, 2x600, 3x400 @ rep pace

2 mile warm-up
200 with 200 recovery then 2x600 with 400 recovery then 3 x 400 with 400 recovery.  Goal pace (<80/400)
2 mile cool down

Times were
200 in 38
600s in 1:59 and 1:59
400s in 1:17, 1:12, 1:11.  Stuck with the lead guy for the last rep. 

Felt real good, excited to race some time in the near future.

Brooks Adrenaline Red Miles: 7.50Brooks Adrenaline Blue #2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
7.000.000.00

7 easy miles @ 7:52.  It's hot out

Brooks Adrenaline Blue #2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.400.000.00

Cruise Interval Workout
Ran to the track 1.7 miles

6x1000 with 1 minute rest @ 3:48 to 3:53
Times were 3:50, 3:48, 3:49, 3:47, 3:49, 3:47

ran home 1.8 miles

Brooks Adrenaline Blue #2 Miles: 7.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

Well the local marathon and half is Sunday and they really needed pacers so I volunteered I ended up taking the first half of the 3:30 Group (1:45 half). I was considering the 3:10 group but it's suppose to be über hot and I don't do that well in the heat so I didn't want to push it and risk messing up. It's my first time pacing so I hope I can hit 8 min miles on the nose for the runners. Should be fun, a free supported long run with a post race party and two free shirts!

 

So tonight I went out and did a practice 7 mile run holding the pace.  Managed to average +/- 5 seconds of 8:00 mile pace over the length of the run. I think I should be ok

Brooks Adrenaline Blue #2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
43.900.000.00
Brooks Adrenaline Blue #2 Miles: 36.40Brooks Adrenaline Red Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: