| 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 | | 167.30 | 0.00 | 0.00 |
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| Ralphie's Miles: 6.60 | Sadie's Miles: 2.60 |
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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 | | 4.00 | 0.00 | 0.00 |
| quick 4 before work on the dirt railroad grade. 7:50 pace. foot is good to go |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 before work around the old hood. 7:30 pace, excited to get back into real training. |
| 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 | | 6.60 | 0.00 | 0.00 |
| 12x200 at rep pace with 200 recovery. Shooting for 38-39ish. 2 mile warm up running to track
12x200 (all between 36-39)
1.6 mile cool down Maybe I can still run kinda fast
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 5 around the hood at 7:31's pace. feels good. As I was close to my home a giant Newfie pulled her owner across the street and bit at me. Luckily he only got the watch and and broke the watch band and left a small bruise |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Boring 5 mile loop at slower recovery pace. 7:55s |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Ran w/o a watch with Ralphie. He was being lazy and had to drag him. Probably about 8s | |
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| | Race: |
Springville Stampede (3.107 Miles) 00:18:28, Place overall: 4, Place in age division: 1 | | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Ran an evening 5k in the Southtowns to gauge my fitness. My goal was to come in under 18:36. to feel good about how my fitness was going. I didn't expect to go much faster due to lack of short speed work and only being 3 weeks post-Boston and blood donation
The race is smallish (~200 people) that has a decently steep 0.25 mile hill right at mile 1. It was kinda warm and muggy out which I have not adjusted too. At the start the usual young kids blast off and quickly fade and I settle into 6th place while 1st is way gone up the road. Cross mile one in about 5:45 and then up the the hill while I pass 2-3 people to wind up in 4th. Mile 2 was slower at about 6:15 and close mile 3 at 6:05. Finished off at 18:28 and the course was likely 10 seconds short or so. So I was right on my goal which wasn't bad considering the hills I wasn't ready for. I also got 1st in my age With W/U and C/D I had a little over 6 for the day
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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 | | 7.50 | 0.00 | 0.00 |
| 7.5 miles before work on my 7.5 mile loop. 7:32 average, legs a little tired from the race |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 5 at recovery pace (8:00). Nothing special |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Out the door at 5:30 to run 10m before work. Ran down and did some loops of the park. 7:25 pace, feeling good and fast |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Out the door at 5:30 again to get a track-workout in. W/U: 3 miles to the track. 10x300m at rep pace (<60s) with 300 recovery C/D: 3 miles Splits were 61,61,59.59,60,59,58,58,58,85(400m) Legs felt pretty tired overall, hard to hit my times
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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 | | 6.00 | 0.00 | 0.00 |
| easy 6 to the park and around at 8:00s |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| Leaving town to visit my sister so I needed to get my 11 in before we head to the airport. Ran down and did loops of the cemetary and the park. felt ok overall. Pace was around 7:40s |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| Ran with my sister and her friends around the waterfront in Baltimore. It was pretty humid and sweaty and I was pretty hungover from partying saturday night. Fun little run at a relaxed pace (8:00ish) |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| Ran with my sister again on some sketchy bikepaths around the harbor in Baltimore. Hot and muggy. Paced around 7:45 with some miles dropping around 7:30ish |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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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 | | 5.30 | 0.00 | 0.00 |
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| Sadie's Miles: 2.60 | Ralphie's Miles: 2.60 |
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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 | | 6.50 | 0.00 | 0.00 |
| Tempo Intervals on the cider path by my house 4xmile @ 6:15 with 1 min recovery
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
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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 | | 14.00 | 0.00 | 0.00 |
| Long Run |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
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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 | | 9.00 | 0.00 | 0.00 |
| Tempo Run 3 mile tempo (6:22), 3 min recovery, 2.75 mile tempo (6:22)
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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 | | 7.50 | 0.00 | 0.00 |
| Thursday morning run |
| 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 | | 6.20 | 0.00 | 0.00 |
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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 | | 167.30 | 0.00 | 0.00 |
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| Ralphie's Miles: 6.60 | Sadie's Miles: 2.60 |
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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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