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

Week starting Jan 30, 2011

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.5010.905.000.0046.40
Vomero 5 Orange Miles: 7.00Kinvara's Lime Green Miles: 39.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy/recovery miles - calves were a bit sore from Saturday's run. 

Vomero 5 Orange Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.500.000.009.00

Blustery, cold (30's) and raining when I woke up.  I really wanted to go down to Town Lake trail to run some miles on a soft surface.  I looked at radar and it appearred that most of the showers had moved on.  I had contemplated going to the indoor track. I don't mind cold but wet cold is another story. Then I thought of Dan running out in the snow and cold.  So I said to myself, "what the heck - I will go!"  I put on a base layer, hoodie and shorts.  I wore a jacket for the first mile but had wrap it around my waist as it was too warm.

Fortunately, the rain had pretty much died off by the time I hit the trail - a little wind and cold but no biggie.  I had to jump over a few small branches which had fallen on the trail and dodge some mega puddles.  It all adds to the joy of running, IMO.

I ran 9 miles - 7.5 around 7:50 - 8:10's and the last 1.5 @ 7:30 pace.  Legs a bit sore from yesterday's strength training session.  I think that will be the last hard session until after the marathon.

Kinvara's Lime Green Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

17 degrees and wind chill of 0.  Three 3 base layer shirts, tights, and a hoodie - it actually was not too bad except for the wind at certain points.  The only thing uncomfortable was my cheeks.  I don't have a balaclava but if I did I could have run a long run and been quite comfortable.  6 miles at recovery pace - 8:40's over all average, though I did the last couple a bit faster -  I wanted to get home and have some hot coffee and a hot shower.  

Keeping my miles low this week - shooting for 45-50 for the week.

This morning I dropped my daughter off to her pre-school that had no power.  They were caught in the mandatory blackouts going on across the state.  I guess too many people woke up cold and decided to max out their heater.  The school did not call me back to come get her so the power must have been restored.

60% chance of snow Friday morning - my son will be ecstatic if he wakes up to snow.

Kinvara's Lime Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

It was another cold one - 20 degrees with wind chill around 5 degrees or so.  It did not seem as bad as yesterday but it was still chilly. 

Three of us were going to meet up and run 7-8 miles with 4 miles tempo.  One runner dropped out due to family issues so that left me and another runner who had just run the 3M half marathon on Sunday.  So her legs were not up to a hard tempo.  At that point I knew I would be running the tempo miles on my own.  We ran a couple miles warm-up and then I took off. The first 1.5 miles consisted of rolling hills. At the end of 4 miles I felt so good I added on another mile.  Close to a mile cool down afterward.  I don't remember running as well as I have over the last couple of weeks at anytime during the last 3 years.  The miles came quite easily to me this morning.

Tempo splits:   6:40, 6:37, 6:30, 6:26, 6:27.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Snow and ice day in Austin - it pretty much shut down the city until around noon time.  I knew my daughter's pre-school was cancelled and my son's school had at least a 2 hour delay, so I was able to sleep in.  9 1/2 hours of great sleep!  I also took a quick nap this afternoon.  My body is thankful for the downtime.  Wow - I did not run and I survived.  LOL. 

16 miles with 6-8 @ MGP on the schedule for tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.009.400.000.0016.40

Wonderful morning - a bit cool  to start - high 20's - but once the sun broke it warmed up nicely.

We did 16 miles with 9 @ MGP.  I tried to push the last 2 a bit.  Overall good run.  

Splits: 9:14, 7:56, 7:58, 7:44, 7:57, 7:45, 7:45, 7:36, 7:36, 7:29, 7:25, 7:29, 7:22, 7:08, 6:55, 7:03, last .4 @ 7:00.


Kinvara's Lime Green Miles: 16.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.5010.905.000.0046.40
Vomero 5 Orange Miles: 7.00Kinvara's Lime Green Miles: 39.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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