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

Week starting Jan 12, 2014

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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
46.508.003.752.0060.25
Saucony Triumphs Miles: 43.25Kinvara 4's Red Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met up with a couple guys and ran 8 on the trail.  Beautiful morning!

Saucony Triumphs Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Big issue at work when I woke up at 5:30 so only had time for 4 this morning, then went out at lunch at ran 6 with 5 @ MGP.  

Lunchtime miles 8:18 first mile, 6:19 last mile.  

Saucony Triumphs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Went out for my lunchtime run - 70 degrees but only 20% humidity - pretty nice running weather.  On my way to the trail loop I decided I would do some fartleks to stress the top end a bit.  Only did some MGP yesterday and don't have 1000's until Thursday so I figured it would be a good time.  2 plus miles warm up and then I ran hard on the half of the loop that is crushed granite and recovered on the rocky part through the woods.  Worked out pretty well.

.26 @ 6:14 pace, 2 min easy, .27 @ 5:57 pace, 1:47 min easy, .30 @ 5:50 pace, 1:49 min easy, .30 in 1:44 (5:46 pace), 1:53 min easy, .30 in 1:45 (5:50 pace), 1:57 min easy, .29 in 1:44 (5:54 pace), 1:56 min easy, .30 in 1:42 (5:40 pace).

1.5 cool down.

Kinvara 4's Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

recovery run on the trail.

Saucony Triumphs Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.003.750.0010.00

Met up with the group for 1000's.  A lot of people are running the 3M half marathon and went off to run Fartleks.  So we had a pretty small group going to the track.

Objective was to run 6 x 1000 @ 10 k pace.  The first one was very slow but it was a good start, held the next 4 right where they should be, and the coach said to drop it on the last one so I did.  There were 3 of us but on the 4th we started running with another group of 3.  It's good to know everyone is suffering a little bit. :-)

2 mile warm up followed by 6 x 1000 with 300m recovery, then some strides on the track and cool down on the trail.

1000 @ 4:05 (6:34 pace)

1000 @ 3:46 (6:03 pace)

1000 @ 3:45 (6:02 pace)

1000 @ 3:46

1000 @ 3:45

1000 @ 3:24 (5:28 pace)  this one hurt a bit!! 

6 x 100m @ 17 seconds with 100m recovery in between. 

3 miles easy back to the car.

 

Kinvara 4's Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 nice and slow during lunchtime.

Saucony Triumphs Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Supposed to meet the group at 6:00 and I got there 5 minutes late.  Had to start off at a good clip in an attempt to catch them.  My watch died at mile 2.  :-(

Caught up with the fast group early - they must have left a couple minutes before I got there.  We were running 7:10 pace on Expo - not what I wanted.  I finally caught up to a couple runners  I wanted to run with at mile 5 or so.  We slowed it down to the 7:50's.  Picket it up on the last 3 - MGP or better from the feel of things.  

The last 2 miles were very cold - the sun had come up and that seems to cool things down initially.  I had taken my gloves off earlier because my hands were too warm, and by the time I finished my hands felt frozen.  

Saucony Triumphs Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.508.003.752.0060.25
Saucony Triumphs Miles: 43.25Kinvara 4's Red Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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