| 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 |
Month: | 0.00 |
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 | | 208.80 | 0.00 | 0.00 |
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| Brooks Adrenaline Miles: 16.00 | Brooks Adrenaline #2 Miles: 192.80 |
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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 | | 3.50 | 0.00 | 0.00 |
| 3.5 m easy run at the park with sadie, average pace was 8:55. Shins pretty sore |
| Brooks Adrenaline Miles: 3.50 |
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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 | | 8.50 | 0.00 | 0.00 |
| 9 mile run around the house in the evening. pace 7:41 |
| Brooks Adrenaline #2 Miles: 8.50 |
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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 |
| In ocean city for vacation. Did 6 miles on the island after we arrived. Hot and humid! Average pace 7:49 |
| Brooks Adrenaline #2 Miles: 6.00 |
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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 | | 4.00 | 0.00 | 0.00 |
| 4 mile easy run in the morning on OC. Average pace was 8:43 |
| Brooks Adrenaline #2 Miles: 4.00 |
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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 | | 8.00 | 0.00 | 0.00 |
| Ventured off the island into the farmlands in OC for 8 miles. Started slow but did a progression to a little faster at the end. Ave 7:41. Miles were Time Distance Split pace
0:08:31 1.00 8:31
0:16:31 2.00 7:59
0:24:30 3.00 7:59
0:32:21 4.00 7:51
0:40:08 5.00 7:46
0:47:48 6.00 7:39
0:55:18 7.00 7:29
1:02:27 7.96 7:28
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| Brooks Adrenaline #2 Miles: 8.00 |
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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 | | 18.00 | 0.00 | 0.00 |
| Ran from OC to Berlin and back for long run. 18 miles at 8:22 ave. Started at 7:00am and it was 95% humidity and 80 degrees. Absolutelty craptastic. Stopped at gas stations and bought tons of gatoraid. When I got done it looked like I went swimming with my cloths |
| Brooks Adrenaline #2 Miles: 18.00 |
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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 | | 8.00 | 0.00 | 0.00 |
| Finially stopped being lazy and went out for an 8 mile run before bed. Average pace was 7:40. Felt ok overal but not great |
| Brooks Adrenaline #2 Miles: 8.00 |
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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 | | 6.90 | 0.00 | 0.00 |
| Did real easy 7 miles (8:45 pace) with the dogs. Legs felt ok |
| Brooks Adrenaline #2 Miles: 6.90 |
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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 |
| Did 10 miles with the middle 7.2 at marathon pace (6:55). Felt good overall, working it but not killing myself. Right shin was pretty sore so I iced when I got home. I bet it's just some muscle soreness, gotta do some toe lifts to strengthen is |
| Brooks Adrenaline #2 Miles: 10.00 |
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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 | | 15.10 | 0.00 | 0.00 |
| Long run on tired legs. Did laps of the park so I could run the majority of it on cinders. Overall pace was 8:03. Felt good but both legs were sore, iced. Glad tomorrow is a easy 4 mile day |
| Brooks Adrenaline #2 Miles: 15.10 |
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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 | | 3.90 | 0.00 | 0.00 |
| Easy four miles (8:30 pace) |
| Brooks Adrenaline #2 Miles: 3.90 |
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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 |
| Ran home after work 7 miles. Average pace was 7:19 which felt pretty easy overall, I think this training is paying off! |
| Brooks Adrenaline #2 Miles: 7.00 |
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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 | | 0.00 | 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 | | 8.50 | 0.00 | 0.00 |
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Ran to the high school track to do 7x800 intervals with 400
recovery. Goal was to run around 3 for each rep or a little faster.
Felt strong and each rep came and went without too much pain
Warm up was 1.6 mile run to the park Then
Rep |
Split time |
Avg. HR |
Max. HR |
1 |
02:53.4 |
170 (88%) |
178 (92%) |
2 |
03:00.2 |
171 (89%) |
179 (93%) |
3 |
02:56.7 |
173 (90%) |
180 (93%) |
4 |
03:02.9 |
171 (89%) |
178 (92%) |
5 |
03:01.6 |
173 (90%) |
177 (92%) |
6 |
03:01.5 |
167 (87%) |
178 (92%) |
7 |
02:56.0 |
170 (88%) |
180 (93%) |
Then 1.5 mile cooldown |
| Brooks Adrenaline #2 Miles: 8.50 |
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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 | | 4.00 | 0.00 | 0.00 |
| Real easy 4 miles with ashley riding her bike next to me. No watch. Shins were again so I iced when I got home. They seem to get sore after a hard speed workout, gotta keep my eye on them |
| Brooks Adrenaline #2 Miles: 4.00 |
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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 | | 10.00 | 0.00 | 0.00 |
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10 miles with the middle 9 at marathon pace. I also wore my foot pod
for fun to see what my cadence was. The first/last 0.5 were slow
(~8:30) and the middle 9 were 6:56 average with an average cadence of
89spm and a average HR of 169 (87% max). It was a tough workout but
about 3/4 of the way through I started to feel real loose and like I
could easly go for another 3-4 miles w/o too much trouble. Shins were sore again so I iced. The pain is very responsive to ice which is reassuring
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| Brooks Adrenaline #2 Miles: 10.00 |
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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 | | 0.00 | 0.00 | 0.00 |
| had 20 miles scheduled but it was raining and pouring and lightening all day so I went to see the last Harry Potter instead. I'll so it Monday before work. I was kinda happy I got a nice unscheduled rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Running Miles | Swimming Yards | Bike Miles | | 20.10 | 0.00 | 0.00 |
| Long run! Had to get up at 5:30 so I could get running by 6am. Felt pretty suggish for the start with the first 5 miles rather slow (~8:30) but once I got moving it I loosened up and picked it up slightly for each next mile finishing with the last 4 miles under 7:30. Glad the first 20m run of my cycle is done |
| Brooks Adrenaline #2 Miles: 20.10 |
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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 | | 4.00 | 0.00 | 0.00 |
| Ran 4 easy treadmill miles (8:30s) |
| Brooks Adrenaline Miles: 4.00 |
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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 | | 9.70 | 0.00 | 0.00 |
| Ran home from school. Was suppose to do 10 but I was feeling beat. My back was sore and I just felt dead. Cut it a little short and screwed around to get close to 10. Average pace was 7:37 |
| Brooks Adrenaline #2 Miles: 9.70 |
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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 | | 8.50 | 0.00 | 0.00 |
| Ran twice on the treadmill Did 3 real easy before work (8:35) to make up for a skipped run yesterday and did 5.5 in the evening (7:45s) as my regular run. Didn't feel like running outside so I did it for a change of pace adn watched some TV (Raising Hope) while logging miles. |
| Brooks Adrenaline Miles: 8.50 |
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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 | | 10.10 | 0.00 | 0.00 |
| 10 total with 9 at my marathon pace. Averaged out to 6:51s and I felt stronger than I did last week after doing it. |
| Brooks Adrenaline #2 Miles: 10.10 |
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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 | | 20.00 | 0.00 | 0.00 |
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Second 20 mile long run!
I had to work today so I ended up getting up real
early so I could be out the door by five. The novelty of running so
early got old real quick but it was kinda nice to have 20 in the bag by
8am. It was ok but I was pretty tired as expected. Ended up averaging
about 8:11 and I'm pretty sure I hit the wall at mile 18. Luckily I have
a recovery week so I can rest up a little bit, I'm ready for it
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| Brooks Adrenaline #2 Miles: 20.00 |
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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 | | 6.00 | 0.00 | 0.00 |
| Ran home from work for 6 miles. Average pace 7:35. Nothing special or notable besides my lower legs being a little tired and sore |
| Brooks Adrenaline #2 Miles: 6.00 |
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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 |
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I had my last big track workout before my marathon (only have a couple tempo runs left). I did Yasso 800s (10x800 with 400 recovery) plus a mile warm up and 3/4mile cool down. I was feeling a little sluggish and tired but I managed to pretty much hit my 3:00 goal. Intervals were 3:03, 2:59, 3:00, 2:59, 3:00. 3:02, 3:01, 3:00, 3:01, 2:53. I went almost flat out on the last one to end on a good note. I always dread track work before hand, hate it during, and then feel great afterwards
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| Brooks Adrenaline #2 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Running Miles | Swimming Yards | Bike Miles | | 208.80 | 0.00 | 0.00 |
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| Brooks Adrenaline Miles: 16.00 | Brooks Adrenaline #2 Miles: 192.80 |
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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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