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

Week starting Jan 20, 2013

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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
46.8510.005.600.0062.45
Brooks Pure Flow Miles: 12.50Blue Orange Fastwitch Miles: 26.95New Ride 5's Miles: 16.00
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

8 ish with no watch over a moderate hilly course.  Felt terrible but better than yesterday.

Brooks Pure Flow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.005.600.0010.45

Met up with the group for 2k's around Zilker Park.

Wasn't sure how I would do since I haven't been feeling to strong lately.  We did 5 of them but the first was fairly slow and we used it as a "warm-up".  We ran these progressive except for the last one - my legs were dead and it was hard to keep going.  Happy with the result.

2 minutes active recovery, i.e. a little jogging or walking and getting some gatorade or water.

These are a little short of 2k so I will use miles:

1.22 miles in 7:50 (6:30 pace)

1.22 miles in 7:40 (6:17 pace)

1.22 miles in 7:20 (6:06 pace)

1.22 miles in 7:12 (5:55 pace)

1.22 miles in 7:18 (6:05 pace)  legs were burning on this one!

3.27 easy miles back to the annex. 

A solid 5.6 miles of fast paced stuff.  Most likely run a medium long run with fast finish on Thursday. 

Blue Orange Fastwitch Miles: 10.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 on the soft trail at lunchtime.  A balmy 67 degrees out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.505.000.000.0016.50

Over 60 degrees this morning.  Met up with the group after a quick .75 mile warm-up - wanted to get a couple in but woke up to some work issues so that made me a little late.  We ran a 10 mile progressive run on the trail - very disheartening - because the paces felt much harder than they should have - not running anything super fast but it was a grind.  We kept telling ourselves our legs were still recovering from the 2ks. and I am sure there was some truth to that.  I then ran a 1.75 miles easy after the 10 miler to make it a 12 mile day.  Trying to get the legs use to the mileage again.  They are not too happy about it.

8:22 first mile, then 7:30s, 7:20's, last 5 miles sub 7 - 6:50's down to 6:40s, followed by some easy mileage.

I think this is an interesting read:  http://www.rundreamachieve.com/marathontraining80miles/

 4.5 at lunchtime - it's hot out there!

Blue Orange Fastwitch Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 easy around on the trail at lunchtime - another warm day - 75 and sunny.

Brooks Pure Flow Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

Met up with the group at 6 am.  Most were doing 14 miles but I wanted to continue to work on endurance so I opted for 16.  We ran parts of the Austin Marathon course.    Took it easy the first 3 miles as it is almost all a climb.  Kept the pace reasonable considering miles 1-3 and then 6-11 were gradual climbs.  When I hit the turnaround point I dropped the pace to MGP for 5 miles.  It felt good and pretty easy.  Best long run of the season, I hope I can build off of it.  Things seem to be coming together.

Mostly 7:30's-7:20s then 5 at 6:50 pace, last mile 6:30 ish.  

Funny, I couldn't get those paces on Thursday and today it felt easy. 

New Ride 5's Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.8510.005.600.0062.45
Brooks Pure Flow Miles: 12.50Blue Orange Fastwitch Miles: 26.95New Ride 5's Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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