| 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 | | 48.50 | 0.00 | 0.00 |
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| Brooks Adrenaline #2 Miles: 48.50 |
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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 | | 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 | | 48.50 | 0.00 | 0.00 |
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| Brooks Adrenaline #2 Miles: 48.50 |
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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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