I only run on days that end in a "y."

Week starting Jan 09, 2011

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka One One Lifetime Miles: 152.00
Saucony Ride 7's - Blue Lifetime Miles: 345.97
Hokas Red Lifetime Miles: 127.25
Brooks Launch Lifetime Miles: 151.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.000.005.000.0064.00
Kinvara's Lime Green Miles: 51.50Kinvaras - Yellow Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Cold, dark and foggy - great day for a run.  Ran miles between 8:10 - 8:00 pace with 9 x 100m strides around 5-10k pace with 100m or so easy pace in between.  I had to guestimate 100m as I did not what to fiddle with my watch - looking back I did a fairly good job estimating. 

Kinvara's Lime Green Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Dark and cold - I looked at the temp before I went out and it read 38 degrees.  I thought no big deal - I will run in a singlet in the 40's.  So I threw on a short sleve base layer and a long sleeve base layer on top of that with shorts.  Well, I did not account for a 19 degree wind chill!  I had gloves and a ear warmer head band but I was on the cusp of not being dressed warm enough.  After mile 2 it was better as I warmed up a bit, but still cold when the wind would get me.

Took the hilly course near the house - lots of hills - what joy!

Ran by feel and did not pay too much attention to my watch. All in all not a bad effort for the day.  9:10, 8:20, 7:58, 7:46, 8:05, 7:43, 7:50, 7:57, 8:31, 8:05, 7:58, 7:49, 7:41.

 

Lunchtime:  Strength workout at the gym. 3 sets of 10 Armstrong step-ups with 30lb dumbbells, 2 x 25 Bulgarian squats, core work.

 

Kinvaras - Yellow Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Brisk morning - wasn't as cold as was predicted.  8 miles at recovery pace.  Overall 9:04 pace.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.005.000.0011.70

Nice cold morning - low 30's.  Met the group at Barton Springs pool and ran 2 miles warm-up followed by 8 x 1000m intervals with about 600m active recovery between each one.  Followed by 1.7 miles cool down.  Started intervals slow and finished fast. Counting active recovery distance into "easy miles" total.

1. 4:08 (6:39 pace)

2. 3:59 (6:24 pace)

3. 3:53 (6:14 pace)

4. 3:52 (6:13 pace)

5. 3:48 (6:06 pace)

6. 3:46 (6:04 pace)

7. 3:45 (6:02 pace)

8. 3:32 (5:41 pace)

This is the funniest thing I have seen about running.  I can't stop laughing! 

http://www.youtube.com/watch?v=Cw5MHsO-JI8

Kinvara's Lime Green Miles: 11.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles on the indoor track.  Somewhere around 9 minute miles.

Kinvara's Lime Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Cold, rainy, did I mention cold?  We ran the south portion of the Austin course.  The first 6 miles is a loop.  I had to stop at my car to change into my hoodie - at this point my long sleeve was soaked and I was cold.  Fortunately, the rain let up on the back end of our run.  My legs were complaining parts of the way - it has been a hard last 7 days.  Looking forward to a recovery week.  Also, the plan was to run 16 but I did a bit of extra credit before meeting up with the others so I ended up with 17.5 for the day. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kinvara's Lime Green Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.000.005.000.0064.00
Kinvara's Lime Green Miles: 51.50Kinvaras - Yellow Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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