| Location: Austin,TX,USA Member Since: Feb 02, 2009 Gender: Male Goal Type: Other Running Accomplishments: 2008 Austin Marathon - 4:12
2008 Dallas Marathon: 3:30 (8 months later)
2010 Austin Marathon - 3:24 (bonked at 25 - 12 minute last mile run/walk)
2010 Steamtown Marathon - 3:27 (quads killed on the down hills)
2011-Feb Austin Marathon - 3:17 (finally BQ'd!)
2011-June Marathon to Marathon, IA - 3:07 (BQ'd by 13 minutes!)
2011-Dec CIM - 3:02
2012-April Boston Marathon - 4:03
2013-April Boston Marathon - 3:06
2008 Austin 3M half marathon: 1:43:00
2009 Austin 3M 1/2 Marathon: 1:29:50
2011 San Antonio Half - 1:25 (100% humidity fun fest)
2010 Chuy's 5k - 19:19
2011 Chuy's 5k - 18:23
2012 Chuy's 5k - 18:25
2012 RFTW 5k - 18:05 - PR!
2009 Austin Capitol 10k: 41:50
2011 Austin Capitol 10k: 38:57
2012 IBM Uptown Classic 10k - 37:52 - PR! Short-Term Running Goals: BQ at Austin Marathon - 2/20/2011 Tough course, warm and humid - but I did it.
Break 3:10 in a fall marathon (TBD) 3:07 at Marathon to Marthon
Break 40:00 in a 10k 38:57 @ Cap10k 2011
New: Break 3:05 @ CIM on December 4th, 2011 3:02
Break 38:00 in a 10k - Done - 37:52 @ IBM Classic
Break 18:00 in a 5k - 18:05 @ RFTW - October 2012 - getting close!
2011 RACES:
Run for the Water 10 mile - 10/30/2011 1:04:06
San Antonio 1/2 Marathon - 11/13/2011
California International Marathon - 12/4/2011
2012 Fall Races
IBM Uptown Classic 10k - 37:53
Run For the Water 5k - 18:05
2013
Boston Marathon - 3:06
2014
Boston Marathon - April 21 - 3:11
2016
Rookie Tri - May 1st
Peak to Creek Marathon - Oct 29th
Long-Term Running Goals: Run a sub 3:00 Marathon Personal: Der Hammer is a nick name I picked up from my German friends while living in Germany. My real name is David.
I have been running seriously since March 2007. I started with a local running group called "Gilbert's Gazelles". Before that I had run a couple 5k's (26:00's) and never run more than 3 miles at one time. I have lost about 40 pounds in a little over 2 years.
I am 45 years old, married and have 2 children, ages 5, girl, and 10, boy. I try to keep my running from interfering with my family as much as possible, e.g. getting up at 5 am. However, Saturdays are long run days and I don't come home until around 9 am or so. I owe my family a debt of gratitude for allowing me to pursue this passion. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 340.35 | 52.50 | 9.00 | 0.00 | 401.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Black eyed pea run - 12 miles with some good rolling hills.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 base - 8:10 AP.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the trail - 7:50's.
35 minutes swimming while kids were in swim class.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 4.5 easy this am - first day back to school for the kids so limited time.
4.5 at lunchtime on the treadmill. 1 easy, 3 @ 6:49 pace, .5 cool down.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 in 51 minutes on the treadmill.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 on the indoor track at the gym.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 on the trail at lunchtime. Around 8:00 pace.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A bit brisk for a singlet - but knew if I ran back to the house I may not go back out! 9 miles at 7:43 AP. Quite happy to hang out at 50 a week for a while.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| In FL accompanying my wife on a conference - 7 on the treadmill followed by core work. 8:00's.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.50 | 0.00 | 0.00 | 6.50 |
| 6.5 with 1.5 fast at the end - 6:40. Overall AP 7:44. It would be really tough to train for a hilly marathon here in Florida.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 out and back from the hotel - 8:08 AP. Nice and cool at least - in the 50's. Back to Austin today.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Legs are a bit beat up - 4.5 recovery miles on the trreadmill at lunchtime.
So my 8 year old daughter is doing Marathon kids again this year, but getting a bit competetive when she heard some kids in her class are working on their second marathon. So I had to take her to school tonight to run laps. I have learned patience is needed when running with an 8 year old, but we managed 3 miles with multiple breaks. The last mile went by pretty fast though as we were trying to come up with knock knock jokes.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.50 | 0.00 | 0.00 | 6.50 |
| Nice morning for a run - 46 degrees and calm. I didn't have my watch but did have my runkeeper on my phone. It only tells me average pace - I have not figured out how to get it to tell me mile splits - so after I ran a warm up I just ran faster and kept it there. Didn't know my pace but wanted to be running low 7:00's and that's what I did.
8:37
7:27
7:02
7:05
7:05
6:59
.5 @ 7:05
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Was going to do 4 recovery but at the exact moment I hit the main trail a buddy ran by so I ran with him to Congress bridge and then crossed back - so ran a little extra.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Met up with the old running group today - it's been a while! Did 12 miles - nice run up to 53rd from downtown and then back again. Did some core work at the Y after. 7:50 A/P.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| My plan is to cut mileage about 20% this week and then go for 55 the next week.
6 miles recovery this am, and then 1 mile swim later at the Y while the kids were doing their swim.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 in 41 minutes on the treadmill at work. Taking it easy.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Good steady state run - I'll keep these up until they get easier. Anything around 7 pace I will consider MGP since I have no idea what shape I am in.
1 easy at 8:45
7:15, 7:02, 6:59, 6:55, 6:49
2 easy back home.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 3.5 miles on the eliptical followed by 3 on the treadhmill. Around 9:00 pace.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.00 | 6.50 |
| 2 easy warm up and the 3 x 3:00 800m with 3:00 min recoveries. Hard to beleive I could to these in my sleep at one time with much shorter recoveries :-) Not so easy any more.
2.5 easy after.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins spinning. Good effort - 20.2 miles in 60 minutes including a 5 minute warm up - so I would suspect that MGP effort is higher.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 around Townlake with the group - no watch no pace.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 3.5 easy on the indoor track followed by 50 mins spinning followed by 2 miles on the track.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy in the am.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 3 easy on the indoor track followed by 4 @ MP and 1 easy cool down.
1 mile @ 6:55 - then lap time got reset - 3 miles in 20:16 for 6:45 pace.
In the evening we did a Shaun the Dead pub run - 2 more miles.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the treadmill.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 2 easy on the indoor track, 4 x 800 in 3:00 each with 3:00 active recovery.
2 easy afterward.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 in like 57 mins - slow recovery run.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| Frist half around 8:30 pace. Second half around 7:50 pace. Last 2 at MGP. 6:45, 6:55.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles easy around the trail, then took my kids to swimming, all the swim lanes were busy, so did core and weights and a couple more miles on the treadmill.
Well, this is hard but looks like I am moving to Strava -https://www.strava.com/login - seems like all the cool kids are there, at least most of my Austin running buddies. I like how my Garmin automatcially uploads my workouts and all stats, so I don't have to manually type things in. I'll miss this blog, but will check in periodically.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3 mile walk at 5:45 am,
50 minutes spinning at lunchtime.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 1.4 easy followed by 5 MP miles on the track, 1.8 easy.
| 1 |
1.0 mi |
6:50 |
6:50 /mi |
6:38 /mi |
-2 ft |
150 bpm |
| 2 |
1.0 mi |
6:47 |
6:47 /mi |
6:35 /mi |
1 ft |
164 bpm |
| 3 |
1.0 mi |
6:34 |
6:34 /mi |
6:23 /mi |
1 ft |
170 bpm |
| 4 |
1.0 mi |
6:39 |
6:39 /mi |
6:27 /mi |
-1 ft |
171 bpm |
| 5 |
1.0 mi |
6:37 |
6:37 /mi |
6:27 /mi |
-1 ft |
168 bpm |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 super easy on treadmil after work.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| 2 easy on the indoor track and 5 x .5 in 3:00 with 3:00 active recoveries. Plan is to add one a week .5 a week until I can do 10. Then we will see about shortening the recoveries.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| Long run on Austin Marathon start course - last fast miles felt good - progress.
| 1 |
9:22.7 |
9:22.7 |
9:23 |
1.00 |
57 |
46 |
9:23 |
9:23 |
8:14 |
172 |
190 |
1.00 |
129 |
| 2 |
8:53.1 |
18:16 |
8:52 |
1.00 |
87 |
38 |
8:53 |
8:52 |
8:04 |
174 |
182 |
1.04 |
127 |
| 3 |
8:15.5 |
26:31 |
8:15 |
1.00 |
97 |
-- |
8:15 |
8:15 |
7:49 |
176 |
178 |
1.11 |
130 |
| 4 |
7:57.9 |
34:29 |
7:56 |
1.00 |
47 |
10 |
7:58 |
7:56 |
7:20 |
176 |
188 |
1.15 |
131 |
| 5 |
7:49.0 |
42:18 |
7:48 |
1.00 |
56 |
89 |
7:49 |
7:48 |
7:32 |
176 |
182 |
1.17 |
130 |
| 6 |
7:35.2 |
49:54 |
7:34 |
1.00 |
-- |
93 |
7:35 |
7:34 |
6:50 |
175 |
184 |
1.21 |
132 |
| 7 |
7:40.8 |
57:34 |
7:40 |
1.00 |
18 |
93 |
7:41 |
7:40 |
7:34 |
176 |
180 |
1.19 |
130 |
| 8 |
7:50.4 |
1:05:25 |
7:50 |
1.00 |
|
20 |
7:50 |
7:50 |
7:02 |
176 |
180 |
1.17 |
130 |
| 9 |
7:51.8 |
1:13:17 |
7:51 |
1.00 |
7 |
7 |
7:52 |
7:51 |
7:41 |
176 |
180 |
1.16 |
131 |
| 10 |
7:46.4 |
1:21:03 |
7:45 |
1.00 |
92 |
9 |
7:46 |
7:45 |
7:07 |
175 |
182 |
1.18 |
130 |
| 11 |
7:36.0 |
1:28:39 |
7:35 |
1.00 |
11 |
23 |
7:36 |
7:35 |
7:17 |
176 |
184 |
1.21 |
131 |
| 12 |
6:55.0 |
1:35:34 |
6:54 |
1.00 |
22 |
12 |
6:55 |
6:54 |
6:28 |
180 |
184 |
1.29 |
129 |
| 13 |
6:15.7 |
1:41:50 |
6:14 |
1.00 |
8 |
82 |
6:16 |
6:14 |
5:42 |
182 |
190 |
1.41 |
126 |
| 14 |
7:34.9 |
1:49:25 |
7:34 |
1.00 |
37 |
24 |
7:35 |
7:34 |
6:19 |
177 |
184 |
1.20 |
131 |
| 15 |
0:04.1 |
1:49:29 |
0:02 |
0.01 |
-- |
-- |
6:59 |
3:26 |
7:46 |
180 |
180 |
1.28 |
1 |
| Summary |
1:49:29 |
1:49:29 |
1:49:13 |
14.01 |
543 |
547 |
7:49 |
7:48 |
5:42 |
176 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 easy, 45 mins spinning, 1 easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 easy in the am, 3 after work.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Only time for 4. Walked for 3 on the treadmill at work throughout the day.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 1 mile warm up to track
6 miles in 40:06 - 6:41 Pace
Love running MGP on the track - like the ability to lock into a pace and get that built into muscle memory.
2 miles easy back home.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 @ 8:40 AP.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy @ 8:05 AP.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.50 | 0.00 | 0.00 | 15.50 |
| Super easy first 11.5, then 3.5 MP, .5 cool down, 3 strides.
| 1 |
1.0 mi |
9:04 |
9:04 /mi |
8:54 /mi |
-30 ft |
| 2 |
1.0 mi |
8:48 |
8:48 /mi |
8:47 /mi |
-1 ft |
| 3 |
1.0 mi |
8:27 |
8:27 /mi |
8:11 /mi |
-4 ft |
| 4 |
1.0 mi |
8:13 |
8:13 /mi |
8:08 /mi |
8 ft |
| 5 |
1.0 mi |
8:24 |
8:24 /mi |
8:12 /mi |
-5 ft |
| 6 |
1.0 mi |
8:09 |
8:09 /mi |
8:06 /mi |
-1 ft |
| 7 |
1.0 mi |
8:05 |
8:05 /mi |
7:58 /mi |
7 ft |
| 8 |
1.0 mi |
8:06 |
8:06 /mi |
7:51 /mi |
4 ft |
| 9 |
1.0 mi |
7:50 |
7:50 /mi |
7:53 /mi |
-9 ft |
| 10 |
1.0 mi |
8:01 |
8:01 /mi |
7:22 /mi |
96 ft |
| 11 |
1.0 mi |
7:44 |
7:44 /mi |
7:35 /mi |
22 ft |
| 12 |
0.5 mi |
4:20 |
7:53 /mi |
7:26 /mi |
36 ft |
| 13 |
1.0 mi |
6:43 |
6:43 /mi |
7:03 /mi |
-77 ft |
| 14 |
1.0 mi |
6:34 |
6:34 /mi |
6:35 /mi |
-5 ft |
| 15 |
1.0 mi |
6:42 |
6:42 /mi |
6:55 /mi |
-66 ft |
| 16 |
0.5 mi |
3:19 |
6:36 /mi |
6:27 /mi |
-6 ft |
| 17 |
0.5 mi |
4:05 |
8:02 /mi |
7:04 /mi |
45 ft |
| 18 |
0.1 mi |
33s |
5:25 /mi |
5:28 /mi |
-7 ft |
| 19 |
0.1 mi |
33s |
5:18 /mi |
4:51 /mi |
8 ft |
| 20 |
0.1 mi |
34s |
5:09 /mi |
5:23 /mi |
-5 ft |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode my bike 11 miles to cheering station for Austin Marathon. 18.5 MPH.
12 miles back - 17.5 MPH.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy around 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 1 mile warm up to the track - 9:50 pace (I wasn't in a hurry, haha)
7 miles on the track in 47:10. Took a 20 sec break after mile 5 for water and a gel - that sugar really helped push through on 7.
Average Pace: 6:44
Average HR - 163
Average cadence - 179
2 cool down - 8:10 pace.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 recovery on the trail around Quarry Lake. 9:15 AP.
I did weights yesterday at lunchtime after the MGP run. I expect my legs to start feeling it.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| OK, when I bend down my legs hurt - serious DOMS from the workout plus weight training.
Easy 2 miles, 6 x 800m in 3:00 with 3:00 recoveries on the treadmill at work. 1 easy after.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Recoverish miles. 9:49 AP! Legs are sore!
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 1.00 | 0.00 | 0.00 | 14.10 |
| 14 mile long run to top Mt. Bonnel (250ft elevation gain over 600m) and back. Definitely taking tomorrow off to see if my legs will come back to me. Mile 13 was a 6:40 but couldn't muster any more.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 mins of eliptical and some core while my kids were swimming.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy @ 8:05 AP. Legs coming back a bit.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy around 8:00 pace.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 8.00 | 0.00 | 0.00 | 10.15 |
| 1.15 warm up to the track
8 miles in 54:24 = 6:48 pace.
1 mile cool down back to the house.
A little bit off pace today - but slowed a bit since I was increasing distance. Was in a hurry to get out the door and forgot water, GU, and to wear HR monitor.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| recovery run!
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 340.35 | 52.50 | 9.00 | 0.00 | 401.85 |
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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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