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Week starting Apr 15, 2012

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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
Totals
Running MilesSwimming YardsBike Miles
44.000.000.00
Brooks Adrenaline Blue #2 Miles: 26.00Brooks Adrenaline Red Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Apr 15, 2012
Running MilesSwimming YardsBike Miles
12.000.000.00

Long run with my friend.  Ran 3.5 miles down to meet her (7:55s) then an easier 4 with her (8:33s) and booked it home the last 4.2 (7:45).  Legs tired but felt strong expect for the left shin. 

Brooks Adrenaline Blue #2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Mon, Apr 16, 2012
Running MilesSwimming YardsBike Miles
13.000.000.00

AM: Easy recovery run at the cider path at the park.  Felt ok, but legs (esp hid adductors were sore). average pace was 7:58

PM: needed to make up a missed run.  Did 6 quick on the treadmil before bed at 8:35. 

Brooks Adrenaline Red Miles: 7.00Brooks Adrenaline Blue #2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Apr 17, 2012
Running MilesSwimming YardsBike Miles
7.000.000.00

Checkers Practice #3 (8 x 400 at mile pace)

1.5 mile warm-up

8 x 400 at mile pace (~80 sec) with 400 recovery.
Times: 78.78,79.78.78.78.79.74

1.5 mile cool down

I also wore my HRM and was fitting about 186 bpm (96% MHR) at the end of each repeat which was fun to see. Cadence during the repeats was 93-97 spm.

Felt pretty good and I was surpised by how little I was hurting compared to the others in the group. I seemed to recovery a lot better, hopefully that bodes well for me. Right leg shin area was a little sore after, I'll have to watch it; these shoes are getting a little old.

I also got to meet one of my wife's former co-workers, he was in the same speed group as me

 

Brooks Adrenaline Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Thu, Apr 19, 2012
Running MilesSwimming YardsBike Miles
8.000.000.00

easy 8 miles.  Ran the dogs to doggie daycare and continued on my way to the park and ran around there before heading home.  Average pace was a relaxed 7:44.  Legs felt a little tired overall but not back

Brooks Adrenaline Blue #2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Fri, Apr 20, 2012
Running MilesSwimming YardsBike Miles
0.000.000.00

I should run but no motivation right today

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, Apr 21, 2012
Running MilesSwimming YardsBike Miles
4.000.000.00

4 on the treadmill before work at a real easy 8:34 pace.  Considering doing a 5k tomorrow so I'm taking it easy today

Brooks Adrenaline Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Running MilesSwimming YardsBike Miles
44.000.000.00
Brooks Adrenaline Blue #2 Miles: 26.00Brooks Adrenaline Red Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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