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December 22, 2024

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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:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sadie's Lifetime Miles: 298.30
Ralphie's Lifetime Miles: 346.60
Tue, Apr 03, 2012
Running MilesSwimming YardsBike Miles
5.500.000.00

First track practice with my new running club, Checkers AC!

12x200 with 200 recovery vo2 workout. Aiming for 40 sec for each repeat. Repeats were 39, 41, 41, 38, 38, 39, 38, 37, 37, 37, 38, 38.

 And a 0.75 mile warm up (got there late) and a 1.75mile cool down

Felt good overall, the first 9 were easy but I was ready to puke the last 3.  They got tough.  I was excited I did not have to do the workout solo. My pace group had about 10 in it. Looking forward to next week

Brooks Adrenaline Red Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Wed, Apr 04, 2012 at 19:03:44 from 67.177.21.60

New club! That's great. Good workout today!

From Benn Griffin on Thu, Apr 05, 2012 at 10:31:18 from 72.43.210.34

Hey man - so I am thinking that I want to try to get in shape to give BQ a shot. I am spending most of this year just running long races for fun, hopefully building a base to try to get in shape for next year. Question for you. I have heard of folks doing 6 x 20 milers in 12 weeks leading up to their goal marathon? What did your training look like (mpw, key workouts, etc) before you ran your 3:04? Now that I have to go for a 3:05 instead of a 3:10 I don't know if it is even worth trying haha

From Nate on Thu, Apr 05, 2012 at 10:51:02 from 67.20.216.184

Hey Benn-

I followed Hal Higdon’s Advanced I training plan and averaged 45-50 mpw over the last 12 weeks or so. I ran Yasso’s the a month before the race and averaged 3:02 for the 10 repeats and a 1:00:30 15k on 3 weeks before. Based on these indicators I was feeling pretty confident on my goals. I initially debating on my goal, I was torn between 3:00 and 3:05. I decided to play it safe and go for 3:05 with even splits (7:03 miles). I wasn’t feeling very confident so I was a little panicky and worried about hitting this goal.

My mileage prior to starting my training plan was about about 30 mpw with the bulk of it coming while I trained for my trail marathon at the end of may.

I think 6 20 milers sounds like a lot. My plan had 3 and I thought it was fine. Weekly mileage is more important than a long run, IMO. What I liked about the the HH plan was the 10 miles at race pace the day before a long run. I felt it did good to prepare you for running tired. I was definitely low on the MPW scale and I think I pulled it out with my overall ability. Next marathon I run I plan on doing a lot more mileage (closer to 60mpw+).

I think you could BQ, given your 5k and 10k times you should be able to get pretty close! Let me know if you have any other questions

From Nate on Thu, Apr 05, 2012 at 10:52:20 from 67.20.216.184

Andrea-

I've been meaning to join a club for a while and Checkers is the best in the area in terms of size, experience, and fast runners. It's great to have a carrot to chase at practice

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