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Boston Marathon

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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:

Click to donate
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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
Running MilesSwimming YardsBike Miles
1020.550.000.00
Ralphie's Miles: 78.60Sadie's Miles: 84.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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
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
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
Running MilesSwimming YardsBike Miles
7.000.000.00

Ran with Ralphie before work nice and easy.  7 miles at 7:46.  Poor guy got covered in salt and mud and needed a bath when finished.  Now he smells good

Ralphie's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
18.000.000.00

Worst Long Run EVER!

Never felt comfortable and on the verge of puking the whole time. Almost pooped myself at mile 9. Ate a sublime lime gu at mile 10 and it tasted like green curry. Below up at mile 15. Fell hard on the ice at mile 16 and ran mile 17 and 18 at 9/mile pace. Kill me. 18 mile at 7:48

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

Ran with both dogs together before work.  They were really well behaved which makes me happy.  Relaxed pace: 7 miles at 7:48

 I'm feeling super sluggish.  I think it's a combination of the horrible long run with some mild stomach virus thing.  No energy, constantly upset stomach and achy.  Hope it's over soon

Sadie's Miles: 7.00Ralphie's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn Griffin on Sun, Jan 13, 2013 at 09:39:06 from 72.79.212.163

I often find running while sick helps me improve physically. Glad to see you feeling better!

Running MilesSwimming YardsBike Miles
10.000.000.00

Feeling recovered from earlier this week.  10 miles with the middle 4 being at marathon pace +15 seconds and it felt real comfortable.  10 miles @ 7:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.000.000.00

Mid-week long run.  7miles with ralphie at the park, dropped him off and got sadie for the last 5 miles.  Nice relaxed pace (7:42). It's amazing how I could feel so horrible last week and so great this week. It all goes in cycles I guess

Sadie's Miles: 5.00Ralphie's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.000.000.00

AM:  7 miles down to the park, around and home.  Relaxed Pace (7:18)

PM: 5 with Sadie at a recovery pace.  (8:03)

Sadie's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
15.000.000.00

15 mile long run with 12 of those being at goal marathon pace (6:45).  Pretty blustery and windy out so some of it was a little rough but I felt real good and managed to run really even pace with each MRP mile being between 6:42 and 6:46. Happy to see I could do it, I was a little worried I'd crash and burn

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

double doggie recovery run.  Ran 5 miles with both of them before work.  (Pace: 9:05).  Legs tired as expected

Sadie's Miles: 5.00Ralphie's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.000.000.00

7 miles with the dogs.  Felt recovered from the hard run on Monday.  Average pace: 7:48.

Sadie's Miles: 4.00Ralphie's Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.000.000.00

Mid-week long run.  Ran down and did a couple loops of the cemetary.  Cold out but not bad overall.  Pace 7:30

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

Ran with the dogs.  Pace: 7:57

Sadie's Miles: 4.00Ralphie's Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

Tempo intervals before work.

3 mile warm-up

2x2 mile tempo with 2 min recovery between

3 mile cool-down

tempo paces were 6:24 and 6:19.  It was windy as a mofo so the pace was pretty uneven depending on the direction I was running

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

Recovery run after work with the dogs.  Pace: 8:00s

Sadie's Miles: 5.00Ralphie's Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
20.000.000.00

YAY! first successful 20 miler done in my Boston cycle.  Only 4 to go.  Was going to do it south of Buffalo in the hills but when I got down there it was a lake effect snowy mess so I went home and did it around town.  I was a little gun shy after my bad 17 miler.  Kept a comfortable even pace at 7:40 and it went good!.  It was cold though, started to get numb towards the end

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.000.000.00

Easy mid-week long run.  12 miles around the park and teh cemetery. Comfortable 7:35 pace.  Doing some wear testing for Saucony for some new shoes so I'm trying to put some miles on them but I think they may be aggravating my right ankle issue so I'm keeping a close eye on it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

5 on the treadmill at night when I got home from work.  Did a recovery pace at 8:20.  Wanted to do more but just didn't have it in me. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
13.000.000.00

It was cold and slick out so I retreated to the treadmill for my run.  Ended up doing 13 at a decent pace (7:45 ish) while watching all of Napoleon Dynamite.  Love that movie!  Ankle feeling ok

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
17.000.000.00

Group run with the peeps in my running club doing Boston.  Had no real plans for the run besides get in 17 miles.  One of the guys wanted to do a 12 mile MRP run at his goal pace (7:15) so I was more than happy pace with him.  It went good and we knocked out the 12 at about 7:10s.  Finished up to get 17 total @ 7:15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn Griffin on Sat, Feb 02, 2013 at 06:25:05 from 96.233.178.179

Damn you don't full around! YOu are going to destroy this year! 17 @7:15 is like right on pace for a 3:10 I think and that's in training! Bravo!

From Nate on Mon, Feb 04, 2013 at 08:00:50 from 67.252.184.93

Thanks, Sometimes I'm surprised by how easy some of these runs are. Hopefully it bodes well for Boston.

Running MilesSwimming YardsBike Miles
8.000.000.00

Woke up to find 3 inches of snow on the sidewalks and it was still snowing.  Got out the door and the snow changed to sleet and then rain.  Conditions were getting progressively worse and sloppier.  Bailed at 8 miles (had 9-10 planned) with a pace of 8:03

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Jan 29, 2013 at 09:05:04 from 161.38.221.168

nice sloppy snow run. it can only make you stronger!

From Nate on Tue, Jan 29, 2013 at 09:09:33 from 67.252.184.93

Thanks, nothing like sliding around for an hour to make you stronger! Winter is my substitute trail running for ankle strengthening

Running MilesSwimming YardsBike Miles
8.000.000.00

Crazy warm outside, like 50s! Ran 5 with sadie and 3 with ralphie.  They were going a little slow, I think they are out of shape.  Ave: 7:42

Sadie's Miles: 5.00Ralphie's Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
14.000.000.00

Went down to the southtown hills to do a run in the 55 degree day (punctuated with high weeks and downpours).  14 miles @ 7:37 with some nice hills thrown in.  Good to get away from home to run.

My new work schedule now lets me do these longer midweek runs.  I work every Tuesday and Friday and every other Thursday and weekend.  While it kinda sucks having to work 1/2 my weekends (and missing most of my teams group runs) it's nice being able to run during the weekdays when everyone else is at work.  I think I'll appreciate it more in the summer.

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

7 miles before work. Nothing special, felt sluggish.  Pace: 7:55

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

We got about 8+ inches of snow last night so I retreated to the basement for my tempo interval workout.

5 mile w/u
4x1 mile at tempo (6:19) with 1 min recovery
1 mile c/d

 Felt good but I kept blowing the breaker on the powerstrip.  I need to replace the strip with something more heavy duty or put a new outlet  for the treadmill

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
13.000.000.00

Still pretty messy out from the snow so I did my run on the treadmill again, ugh.  13 miles @ 7:47 while watching Looper.  I was pleasantly surprised by the movie.  I seem to have a low calf pull going on.  I need to watch it and make sure it doesn't get bad.  Maybe I did it with my speed workout last night

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
18.000.000.00

Long run in the southtowns.  Massive hills right in the middle of the run kinda sucked the life out of me. Total of 1350 elevation and average pace of 7:54.  Kinda rough towards the end but not bad overall

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

9 miles before work.  Average pace 7:28.  Felt ok

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

10 miles in the afternoon around the neighborhood. 7:21 pace.  Ok again

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

went to the gym with Ash and ran on the treadmill.  did 10.  1 mile warm-up and then 8 at marathon pace (6:44) and then a mile cool-down.  Felt suprisingly good but it's pretty rough doing it on the treadmill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

it was warm out so I ran with each doggie before work.  4 with each one.  Nice easy recovery pace.  8:10. 

Sadie's Miles: 4.00Ralphie's Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
0.000.000.00

Blech, I'm in a serious funk.  Completely unmotivated to run and about pretty much everything. It doesn't help I have some sinus thing on top of it.  Last week was basically a throw away week missing 2-3 runs and this week isn't looking much better. Had a race scheduled on the 9th and couldn't get the motivation to go and didn't, and then felt like poo for missing it afterwards.

Missing runs psychs me out, makes me panic about miles, and makes me question my ability to hit my goal in April which makes me more in a funk.  It's a self-perpetuating cycle.  Hopefully I'll snap out of it soon

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
11.000.000.00

Ran after work.  Uneventful, 7:40 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

Ran with the doggies at a nice easy pace.  5 with each of them, averaged out to 7:48

Sadie's Miles: 5.00Ralphie's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

Up at 5:15 to run before work.  5 again with each dog.  7:35 total pace.  It was pouring out so we all got soaked, yuck

Sadie's Miles: 5.00Ralphie's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
20.000.000.00

Second 20 mile run of the cycle.  Had a late lunch so my tummy was a little unsettled for it.  Kinda cold and VERY windy.  The last 10 miles had a bunch of miles into 25+mph headwind.  Felt pretty ok otherwise, pace: 7:43

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
14.000.000.00

Tempo interval.  5 mile warm up run down to the cemetary.  2 miles at tempo, 1 mile recovery and repeat.  Intervals came out to be 13:40 and 13:30 on a rolling course.  Cooldown, recovery, and warm up was paced at 7:40. Ended up getting locked in the cemetary so I had to run to a far gate to get out which added a mile to the run.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

Recovery run with the dogs.  5 with each.  Kinda cold still.  Blech.  7:47 pace

Sadie's Miles: 5.00Ralphie's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
11.000.000.00

11 miles before work. Cold and tired and for some reason my hips are killing me.  Not really sure why, hopefully it'll pass.  Pace a little faster than I'd like but it sped up towards the the finish ending with 7:10 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

Still being very inconsistent which is getting me down.  Hopefully march will be a fruitful push to Boston.  Still hoping to break 3.  Even with all this inconsistinecy, my weekly mileage for the last 12 weeks is 10 miles higher than my while of the training for wineglass (51 vs 42).  With a good march, it'll be probably around 55 mpw since I started training (week of Dec 10th).  IDK.

 10 miles today which was fine, average pace: 7:40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
20.000.000.00

Third 20 miler of the cycle and another decent run.  Every boring but I even managed to eat my chomps on the proper scheduled.  Pretty even pace at 7:38.  Originally had 22 planned but it started to get cold and icy so I lopped off the last 2 miles

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

Ran with the dogs before work.  7:40 average, legs a little tired

Sadie's Miles: 5.00Ralphie's Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
11.000.000.00

9pm run after work in the dark.  Base pace, 7:45

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

First track workout of the year.  6x1000 at 5k pace (3:40) with 400 recovery

3 mile W/U and 2 mile C/D

Intervals were 3:36, 3:44, 3:40, 3:41, 3:40, 3:31

 Was pretty easy overall and I was running just about as fast as I was during my peak last summer.  Hopefully that means good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
15.000.000.00

Slowish hilly run with my clubs training group.  Averaged about 8:25 but I charged the hills for some fartlek type stuff.  1200 feet of climbing with a couple 400 foot climbs.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
14.000.000.00

Relaxed 12 mile run around town.  Tried to keep it to around 8:00 pace, calves and hips pretty tired

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
0.000.000.00

Got my Boston Bib.  #4860 (wave 1 corral 5), same as my sister.  Hopefully it's a good starting place!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.000.000.00

12 miles around the hood.  Paced at 7:21. nothing notable

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

Ran after work.  Recovery Pace (8:25).  5 miles with Sadie and 4 with Ralphie

Sadie's Miles: 5.00Ralphie's Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

Tempo intervals 6xmile with 1min recovery

Ran to the park (1.8 miles0
6xmile with 1 min rest (slow jog)
1.8 miles home

Times were 6:14,6:14,6:11,6:12, 6:16,6:06

Kinda windy out but not too bad

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

Recovery on the treadmill.  Pace: 7:57.  Watched Parks and Rec.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
17.500.000.00

Marathon paced run on the treadmill

2 mile warm up
14 miles at 6:44
1.5 mile cool-down

Rough but glad it got done!

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

9 miles at 7:30.  4 with ralphie and 5 with sadie

Sadie's Miles: 5.00Ralphie's Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
0.000.000.00

Continuing to be horrible inconsistent and it's really getting to me.  I hope that the bulk of the training I got done is enough to get me to my goal at Boston.  Plus it's been really cold (20s-low 30s) here with snow most night.  I feel strong when I run and I get the workouts done with ease but getting out the door has been horrendous lately, missing lots of runs.

At least I get to taper now after my last 22mle long run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

5 with sadie at 7:53

Sadie's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

tempo intervals on treadmill

1,5 mile WU
2x2m tempo (6:19 pace) with 2 min recovery then 1 mile tempo
1.5 mile CD

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
14.000.000.00

14 miles around town before work 7:28 pace.  Felt fine

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

5 miles on treadmill at 8:10.  wanted to do more but wasn't up for it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

5 on the treadmill.  8:00 pace while watching parks and rec

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

5 on treadmill.  8:00 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.500.000.00

Around town. Taper legs feel good.  Effortless 7:15 pace

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

1 week till Boston and my last real workout before Boston. I'm a little worried in general about my training.  I averaged about 50mpw over the last 18 weeks with 3 20 miler and 4 18 milers.  Had some really good weeks and some mediocre weeks.  Overall I think training went OK, definiately more serious than my last marathon and I managed to not get hurt.  So, my goal is to shoot for 2:57 with even splits and i'll have a little cushion to get in under 3.  I'll be either really happy monday or really dissappointed but I have to go for it.  Bib 4860, wave 1 corral 5.  Same corral as my sister so that's exciting.  Leaving to go there on Friday and staying at the finish line.  It'll be an expierence if nothing else

3 mile WU
3x1600 at 5k pace with 800 recovery
2 mile CD

repeats in 6:01, 5:57, 6:02 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Mon, Apr 08, 2013 at 08:39:06 from 155.100.226.191

Be confident in what you've done Nate. 7 long runs in the cycle is good, and so is the 50 mpw average. Its about accumulation, not just one or two really impressive weeks.

From Nate on Thu, Apr 18, 2013 at 12:04:19 from 142.105.170.212

Thanks for the support, I appreciate all the advice and tips

Running MilesSwimming YardsBike Miles
4.000.000.00

Easy treadmill run.  4 miles at 8:00 pace.  Did a little MP stuff towards the end

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

Easy treadmill run.  4 miles at 8:00 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.500.000.00

Treadmill run at our hotel in Boston after getting in.  Getting pretty nervous for the race Monday

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Boston Marathon (26.219 Miles) 03:12:46, Place overall: 4274, Place in age division: 2354
Running MilesSwimming YardsBike Miles
26.000.000.00

Boston Marathon Race Report

Requisite mention of the attack: I’m saddened by what happened and am thinking about all those affected, directly and indirectly.  I hope we get all the details and find out what happened and deal with it appropriately.  Everyone I know that was there was safe so that was a relief.   We were in The Lenox’s lobby (our hotel) drinking beers with my wife, sister and her boyfriend when it happened. The Lenox is on Boylston directly between the bomb sites.  They both shook the building and immediately we kinda knew what was going on.  I sent out a facebook message instantly because I knew phones would be swamped.  We were stuck in the hotel for about 45 minutes lock down and then told to evacuate. Luckily we had out bag and did the only thing we could think to do, walk to Cambridge where our friends had an apt.  We walked about 2 miles before catching the bus to her apartment.  We showered, ate and caught a cab to the airport were we were able to get out flight back home. Now on to my race

Training:  Over the 18 weeks before the marathon I ran about 850 miles and averaged about 48 miles per week.  I did 7 18-20 mile runs, several long marathon paced runs, and some tough tempo runs.  I also trained on hills trying to prepare myself.  I managed not to get hurt but February was rough motivation wise and I only managed to run about 171 during that month and missed a bunch of runs.  It was my highest training volume to date. Despite feeling strong in my runs I was not feeling confident at all and in general pretty nervous. My goal was sub 3 and I was aiming to go out at 2:57.

Pre-race:  We got into town Friday and went to the expo.  It was exciting to be at a race of this scale.  I picked up my super flashy jacket and some other swag.  Saturday we met up with my sister and her friends.  We went to the aquarium on Sunday and at a nice pre-race dinner with her friend in Cambridge.  Race-morning, I got up and walked to the busses and met my sister.  At the staging area we relaxed with her running club from Baltimore.  I was super impressed how smoothly it all went. When it was time we went to the start

Start and first 5k (21:27, pace 6:55):  My goal was to NOT go out to fast or panic too much.  It was surprisingly downhill and hard to hold back.  Felt real good and ready for the long haul. Crowds were amazing and surprisingly little bumping.  It was hotter/sunnier than I expected but it wasn’t horrible

5-10k (20:56, pace: 6:44):  Right on pace and felt decent.  My stomach was a little bloated but nothing too serious.  Ate my chomps every 45 minutes as planned and drank a cup at each water station

10-15k (20:51, pace 6:43):  Still feeling good eating and drinking.  The crowd support was great as we hit the small towns along the way.  Never seen anything like it, people with great signs, people screaming their heads off, and people handing out everything all sorts of snacks.    

15-20k (20:55, pace 6:44):  Starting to feel a little labored and the little bumps in the road dropped my pace a little.  The Wellesley girls were crazy, the loudedest section of the race, nice little motivation before the half

20-25k (21:08, pace 6:48):  Feeling rough, took a powergel to try to get some energy back into my leg. 

25-30k (21:43, pace 7:00): Hit the half right on goal at 1:28:45.  The Newton hills took their toll on me.  Really dropped my pace and I had trouble picking the pace up on the backside going down.  Saw a lot of other people in the hurting too

30-35k (25:30, pace 8:13):  And the wheels came off and came off hard .  It’s totally cliché but heartbreak hill did me in.  Walked the last 1/3 of the hill but still managed to run down the backside but it wasn’t getting and better.  My pace really slowed and I knew my goal of sub-3 (and even a 3:05 BQ) was gone so I just tried to enjoy myself.   The crowds were pretty much the only thing keeping me going and they were amazing.

35-40k (29:16, pace 9:26):  Despite a couple brief walking breaks I managed to keep shuffling (mostly to get it done sooner than later).  At around mile 23 I saw my Wife and a couple friends cheering like crazy for me (and pretty much everyone in the race) and I was pretty disappointed with myself at that point so I could only manage a little excitement seeing them.  The crowds were growing thicker and I loved all the support

40-42k (11:00, pace 8:04): No matter how bad you feel you run the last 2k as best you can.  Coming down Boylston was amazing and I just pushed to the end and crossed at 3:12:46.  Felt pretty rough but kept walking and got my medal, blanket and checked bag.  Found my sister, friends and wife and made our way to the hotel.

Post-race thought:  I’m pretty disappointed with how I ran and sometimes the bear eats you. If you don’t push you’ll never fail.  I don’t know where it went wrong.  Was it my training, the weather, the hills or just a bad race?  Most bitter was that I missed my BQ so I’d need to do another marathon this fall if I want to run in 2014 (which I’d like to).  All in all, I’m no worse for wear aside from viscous blisters and the expected soreness.  I enjoyed Boston, the race and the experienced and I can wear my super ugly jacket with pride.  It was like no race I’ve ever done before and I’m going to put my performance behind me and look forward to using my base to some great races this summer.

The pace profile says it all.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kam on Wed, Apr 17, 2013 at 10:23:46 from 68.66.163.179

Although the net elevation is -400, the course is tougher than it appears. I'm glad you had a good time at the marathon, barring the bombing, of course. I hope you make it back next year.

From allie on Wed, Apr 17, 2013 at 20:14:41 from 97.117.80.97

way to go, nate. "if you don't push you'll never fail" -- love the attitude. i'm sorry it wasn't the race you wanted, but i am glad you enjoyed the boston experience and i'm glad you are okay.

about the super ugly jacket -- i think you are the first person to say that out loud, but thank you. yes, wear it with pride.

From Nate on Thu, Apr 18, 2013 at 12:03:32 from 142.105.170.212

Thanks guys-

I'm looking forward to going back if not next year then the year after.

Looking at the elevation profile, it's approaching 800 feet of gain. That's quite a bit. The jacket is ugly but all running clothes are. The blue and gold is also my HS colors so it's also a little bit of a throwback which I love

From Jake K on Thu, Apr 18, 2013 at 12:27:11 from 67.177.11.154

Yeah I like what you said there about taking chances... sometimes you have to do that. Use this as a springboard - take advantage of the base work and the marathon foundation - and run fast this summer!

From allie on Thu, Apr 18, 2013 at 13:47:17 from 97.117.80.97

all running clothes are ugly, except for the ones in the fluorescent category.

Running MilesSwimming YardsBike Miles
4.000.000.00

Super slow recovery run on the dirt trail.  8:30 pace.  Legs were sore but ok but my foot has a lot of soft tissue pain.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.000.000.00

post marathon run #2.  3 with each doggie.  Easy run again, 8:10.  Legs feeling good but my right foot is definitely messed up.  Probably posterior tibial tendonitis.  Need to give it some rest

Sadie's Miles: 3.00Ralphie's Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

4 on the treadmill at 8:15 after a week off letting my foot heal.  Felt about 85% so it's on the road to recovery

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.500.000.00

5.5 miles, to the park and around and back.  Forgot my watch so I figure

it was about 8ish pace.  Still not pushing too much while the foot gets

back to 100%.  Feel good and recovered otherwise

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

quick 4 before work on the dirt railroad grade.  7:50 pace.  foot is good to go

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

4 before work around the old hood.  7:30 pace, excited to get back into real training. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.600.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

Boring 5 mile loop at slower recovery pace.  7:55s

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

Ran w/o a watch with Ralphie. He was being lazy and had to drag him.  Probably about 8s

Ralphie's Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Springville Stampede (3.107 Miles) 00:18:28, Place overall: 4, Place in age division: 1
Running MilesSwimming YardsBike Miles
6.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.500.000.00

7.5 miles before work on my 7.5 mile loop. 7:32 average, legs a little tired from the race

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.000.000.00

5 at recovery pace (8:00).  Nothing special

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.000.000.00

easy 6 to the park and around at 8:00s

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
11.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.500.000.00

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)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.500.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.300.000.00

Sadie's Miles: 2.60Ralphie's Miles: 2.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.500.000.00

Tempo Intervals on the cider path by my house

4xmile @ 6:15 with 1 min recovery

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.500.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
14.000.000.00

Long Run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.200.000.00

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

Tempo Run

3 mile tempo (6:22), 3 min recovery, 2.75 mile tempo (6:22)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.500.000.00

Thursday morning run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.200.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
12.000.000.00

am: 3 mile tempo (6:12)

PM: 5 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
9.500.000.00

9x600 with 400 recovery (goal 2:05, rep pace)

2:02, 2:05, 2:03, 2:03, 2:06. 2:06, 2:04, 2:05, 2:01

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Chase Corperate Challenge (3.5 Miles) 00:20:30, Place overall: 30, Place in age division: 1
Running MilesSwimming YardsBike Miles
6.000.000.00

New PR at 20:30.  Light rain and kinda cool outside.  Ran super even splits and finished really strong.  Very happy with my performance.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.250.000.00

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

3 mile tempo run (6:10)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
5.500.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
9.500.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
6.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Blackbird 8k (4.97 Miles) 00:30:03, Place overall: 5, Place in age division: 3
Running MilesSwimming YardsBike Miles
10.000.000.00

Raced an 8k.  Legs were kinda tired and it was hot and hilly.  Managed to hold off 5th but would have liked to run a litter faster and break 30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
10.000.000.00

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

Tempo Run: 3 miles (6:10s)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
7.500.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
8.000.000.00

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

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

Ladder
400, 800, 1200, 1600, 1200,800, 400 @ 5:45 pace with 400 recover

1:22, 2:50, 4:12, 5:45, 4:19, 2:53, 1:22

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
0.000.000.00

I’ve really been neglecting my log and failed to keep it updated mostly because my life has been a hectic mess lately.   The main thing in my life is that we closed on our house and did the move mid-June, I’d like to say it was smooth but it was fairly dramatic compared to my last closing but it’s all straight now and the house is kicking.  Also I had in-laws visiting for the better part of a week during the move and we've been busy doing all the stuff associated with a new house like painting and replacing fixutures.  The only bad part is that I need to find all new running routes now and my new neighborhood isn’t as nice to run in. The weather has also been crap, raining ¾ of the time.  Works also been busy with left me in a little bit of a funk/ and some missed runs towards the end of June. 

At the end of May, I started informally working with a running coach.  He’s a local ultramarathoner that trains a couple of fast local guys.  So far it has been pretty good and he’s definitely some intensity and accountability that I needed.   We are trying a 10-day cycle which is interesting, my cycle typically a long run, a track workout, short tempo and long faster run.  I did two races since I started working with him and both have been pretty good.  I set a PR in a 3.5 mile race and I was 3 seconds off a lifetime PR in the 8k on a course that was hilly and a touch long.  Plus I feel good during some pretty intense workouts so hopefully the rest of the summer goes good

And we got a new kitten, she’s a holy terror!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
1020.550.000.00
Ralphie's Miles: 78.60Sadie's Miles: 84.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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