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

Week starting Jan 11, 2015

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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.

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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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
39.30	2.00	6.52	0.00	47.82

Adidas Energy Boost Miles: 16.60	Hokas Red Miles: 11.50	Saucony Ride 7's - Blue Miles: 19.72

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Sun, Jan 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.30	0.00	2.80	0.00	8.10

Ran this little informal 5k at my wife's conference out in Palm Springs. They had a lead bike and cones and a few volunteers out there.

It was 3:30 in the afternoon to start - 65 degrees - at least there was some cloud cover.

Watch would not boot up so I had to use my phone, which wasn't giving me my pace - there was one other 20 year old guy that has run some marathons that I thought would give me a run for my money - but I lost him after mile one. Pretty much lost it towards the end of mile two - hard to keep motivated all alone and with no crowds but I managed to get the last portion back down there.

Mile 1 - 5:45 - this probably doomed me because I am not in that shape yet.

Mile 2 - 6:10 or so

Mile .8 - course was woefully short - I haven't calculated my pace yet.

2.8 miles in 16:45 is the time I was given by the guy who had the stop watch.

I chalk it up as a training run - at least I took first place overall and won a cool fitbit.

1 mile warm-up and then 4.3 miles after the race with my wife - who won second female which was cool for her.

Adidas Energy Boost Miles: 8.10

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Mon, Jan 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Found a cool running trail in Palm Desert - had to drive 10 minutes to get there. Ended up in the foothills but I needed to turn around - just wanted to get 7 in.

Went to Joshua Tree National Park later in the afternoon - we had to do some trail running to get out before we got stuck aftert sunset - and we didn't want to get lost in out there. ;-) 1.5 miles.

Adidas Energy Boost Miles: 8.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Wed, Jan 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Had to skip lunch because of work - ran 6.5 easy on the treadmill at the office gym after work. 8:00 pace.

Hokas Red Miles: 6.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Thu, Jan 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	3.72	0.00	8.72

2.25 mile warm up to the track to meet the group.

The schedule said 1000's so I thought that would be perfect, but when I got there I was told by the coach it was 1 x 2000m, 3 x 1000m and 4 x 400.

I figured if I did the first 2 parts that would be 5k at pace. Well, I jumped in with the very fast group which made the first 2k go by, even though I fell back on the last lap. 1ks were good, the last one hurt though. I took a couple minutes recovery and then ran the 400's too.

2k @ 7:15 (5:50 pace)

1k @ 3:41 (5:55 pace)

1k @ 3:39 (5:52 pace)

1k @ 3:37 (5:49 pace)

400m @ 1:20 (5:21 pace)

400m @ 1:18 (5:13 pace)

400m @ 1:21 (5:25 pace)

400m @ 1:20 (5:21 pace)

Saucony Ride 7's - Blue Miles: 8.72

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Fri, Jan 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

squeezed in 5 at lunchtime.

Hokas Red Miles: 5.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Sat, Jan 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	2.00	0.00	0.00	11.00

Slept in - hard to get out of bed today - ran from the house - 5.5 out and 5.5 back.

7:40's until last 3 - then 7:10, 6:45, 6:25.

Saucony Ride 7's - Blue Miles: 11.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
39.30	2.00	6.52	0.00	47.82

Adidas Energy Boost Miles: 16.60	Hokas Red Miles: 11.50	Saucony Ride 7's - Blue Miles: 19.72

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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