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

Week starting Jan 19, 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. 

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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.7515.006.000.0064.75
Saucony Triumphs Miles: 53.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Jan 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Drove down to mile 12 of the 3M half marathon to cheer on my friends.  Got there a bit late but managed to see quite a few people come through.  Weather could not have been better that's for sure.

Went to the gym - 5 x 1 mile recovery on the indoor track with core in between each mile.

Saucony Triumphs Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Mon, Jan 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5010.000.000.0011.50

The coach has a 10 mile MPG run on the calendar for every other Monday.  I didn't want to drive downtown to meet the group so I decided to run this on my own.  

1 mile warm up followed by 10 miles - (7:22, 7:00, 6:51, 6:57, 6:50, 6:50, 6:51, 6:46, 6:34, 6:32) AP 6:51.  I miscalclated my "out" miles so I had to run a mile after I went by the house.  Not fun!  

.5 cooldown walk/jog back to the house.

Saucony Triumphs Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Tue, Jan 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

No watch but ran over 4 per my normal route in the morning, then a bit over 4 after work around the trail.  Easy, easy miles.

Saucony Triumphs Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Wed, Jan 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

easy miles at lunchtime.

Saucony Triumphs Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Jan 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

Easy mile then met up with the group for 2ks at Zilker. 

Total 3 miles warm up followed by 5 x 2k @ 10k pace with 2 min recoveries.  I had to really talk myself into that 5th one!  We just beat the front as well - the cold wind really had picked up on the way back.

These felt pretty good - wasn't struggling too much aerobically - legs were getting a bit tired half way through number 5 thougjh.

1.25 miles in 7:40 (6:08 pace)

1.27 miles in 7:37 (5:59 pace)

1.27 miles in 7:38 (6:00 pace)

1.27 miles in 7:38 (6:00 pace)

1.26 miles in 7:36 (6:01 pace)

2 miles cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Fri, Jan 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 easy recovery on the grass and trail.  40% increase in miles in 3 weeks so keeping things easy.

Saucony Triumphs Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Sat, Jan 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.255.000.000.0018.25

Met up with the group - 28 degrees out so it was pretty chilly for us down here - fortunately no wind!  I was a little bit late getting there as I had to find my running tights this morning - buried at the bottom of the laundry basket, of course.

Super easy run today - tyring to run these long runs a bit easier, esp. with the bump in miles - and this is my longest run in quite some time as well - but willing to pick up the pace on the last 3-4 miles.  Ran a good portion of the Austin marathon course- climb, desent, climb, desent.  

8:43, 8:27, 8:07, 7:48, 7:42, 7:35, 7:37, 7:47, 7:42, 7:38, 7:38, 7:37, 7:29, 7:00, 6:48, 6:37, 6:46, 6:33.

7:30 AP

6 strides at 5:40ish pace after the run.

Saucony Triumphs Miles: 18.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.7515.006.000.0064.75
Saucony Triumphs Miles: 53.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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