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Week starting Mar 20, 2011

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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:

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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
32.000.000.00
Brooks Cascadia 5 Miles: 15.00Asics 2110 Pair 2 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Running MilesSwimming YardsBike Miles
15.000.000.00

Long run on the old railroad grade by my house.  Tried our my new Go Lite pack and some Clif Shot blocks since I gotta get used to running with them.  Started out too fast and paid the price later (average pace was 7:55).  Felt pretty good overall but ended up with some nasty blisters from my still newish trail shoes.  If I can rock a sub 8:00 pace for 15, I think I got a sub 9 trail marathon in the bag

Time Distance Split-pace
Pace vs avg.
0:07:32 1 7:32
-0:22.88
0:15:13 2 7:41
-0:14.48
0:22:48 3 7:35
-0:20.56
0:30:34 4 7:46
-0:09.11
0:38:19 5 7:45
-0:10.37
0:46:13 6 7:54
-0:01.66
0:54:10 7 7:57
+0:01.66
1:02:01 8 7:51
-0:04.01
1:09:53 9 7:52
-0:03.53
1:17:49 10 7:57
+0:01.28
1:26:21 11 8:32
+0:36.22
1:34:27 12 8:06
+0:10.16
1:42:33 13 8:07
+0:11.22
1:50:46 14 8:13
+0:17.14
1:58:37 14.97 8:05
+0:09.17

Brooks Cascadia 5 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
3.500.000.00

Easy 3.5 on the treadmill (8:25 pace)

Asics 2110 Pair 2 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.500.000.00

Treadmill speed workout.

1 mile warm up @ 9/mile
3x1mile @6:20 with 1/2 recovery
1/2 cool down @ 9:30/mile


Asics 2110 Pair 2 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
3.000.000.00

3 easy on treadmill @ 8:20

Asics 2110 Pair 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
5.000.000.00

5 mile run @ 7:55/pace

Asics 2110 Pair 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
32.000.000.00
Brooks Cascadia 5 Miles: 15.00Asics 2110 Pair 2 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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