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

Week starting Jan 25, 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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.250.007.000.0046.25
Hokas Red Miles: 10.25Saucony Ride 7's - Blue Miles: 20.50Blue Orange Fastwitch Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Jan 25, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Again, late start, out at 9:30 but an absolutely gorgeous day - very happy for all those running the 3M half today - 40's and wind from the north.  Lot's of great times I heard.

Wanted to do a longish run today but needed to keep the miles nice and easy - 10.25 @ 8:10 AP.

Hokas Red Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Mon, Jan 26, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

6 miles in the am.  I also decided I would run home after work - I figured it was around 4 miles but it ended up being 5.5.  I had bought a new running back pack so I could do this and haven't had a chance to use it yet.  Perfect running weather.

Saucony Ride 7's - Blue Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Jan 27, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

Ran to work today - had to add to the route so I would get enough miles in.  Warmed up for 2 miles and then 4 x LT pace and then 1 mile med effort and .5 cool down.

2 easy then

4 @ LT pace - 6:29, 6:21, 6:18, 6:22

1 @ 7:00

.5 cool down

Blue Orange Fastwitch Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Thu, Jan 29, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

800's at the middle school track,  had to break the last one into 2 x 400's - so should I make the recoveries 90 seconds and work down to 60 or make them slower and work towards faster laps?

2.5 miles warm up and then 5 x 800m with 100m (around 1 minute) recoveries -

2:53, 2:55, 2:53, 2:55, 2:55, 1:28, 1:23

2 miles cool down.

Blue Orange Fastwitch Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Fri, Jan 30, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

35 minutes spinning at lunchtime  - quad is bugging so a bit of cross training is in order. going to pace a buddy running a 100 miler tomorrow, I get lap 4 - miles 60 - 80.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Sat, Jan 31, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

In the process of getting ready for the 3 hour trip to Huntsville we got a text saying that his knee gave out at 17 miles - he tried to keep going but decided to pack it in at mile 20 after getting through the first loop.  

I think we were all pretty bummed out about it but we met up later in the evening after he got back for a few drinks.  

Cold and raining in Austin so went to the gym in the afternoon - 9 miles.

Quad is more of an annoyance than anything.  I think it will be OK if I skip the fast stuff for a week or so.

Saucony Ride 7's - Blue Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.250.007.000.0046.25
Hokas Red Miles: 10.25Saucony Ride 7's - Blue Miles: 20.50Blue Orange Fastwitch Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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