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

Week starting Jan 31, 2016

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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
40.507.002.500.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Jan 31, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8 miles easy around the trail, then took my kids to swimming, all the swim lanes were busy, so did core and weights and a couple more miles on the treadmill.

Well, this is hard but looks like I am moving to Strava -https://www.strava.com/login - seems like all the cool kids are there, at least most of my Austin running buddies.  I like how my Garmin automatcially uploads my workouts and all stats, so I don't have to manually type things in.  I'll miss this blog, but will check in periodically.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Mon, Feb 01, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

3 mile walk at 5:45 am,

50 minutes spinning at lunchtime.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Tue, Feb 02, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

1.4 easy followed by 5 MP miles on the track, 1.8 easy.

  1 1.0 mi 6:50 6:50 /mi 6:38 /mi -2 ft 150 bpm
  2 1.0 mi 6:47 6:47 /mi 6:35 /mi 1 ft 164 bpm
  3 1.0 mi 6:34 6:34 /mi 6:23 /mi 1 ft 170 bpm
  4 1.0 mi 6:39 6:39 /mi 6:27 /mi -1 ft 171 bpm
  5 1.0 mi 6:37 6:37 /mi 6:27 /mi -1 ft 168 bpm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Wed, Feb 03, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 super easy on treadmil after work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Feb 04, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

2 easy on the indoor track and 5 x .5 in 3:00 with 3:00 active recoveries.  Plan is to add one a week .5 a week until I can do 10.  Then we will see about shortening the recoveries.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Fri, Feb 05, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Sat, Feb 06, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

Long run on Austin Marathon start course - last fast miles felt good - progress.

Splits  Time Cumulative Time Moving Time Distance Elev Gain Elev Loss Avg Pace Avg Moving Pace Best Pace Avg Run Cadence Max Run Cadence Avg Stride Length Calories
1 9:22.7 9:22.7 9:23 1.00 57 46 9:23 9:23 8:14 172 190 1.00 129
2 8:53.1 18:16 8:52 1.00 87 38 8:53 8:52 8:04 174 182 1.04 127
3 8:15.5 26:31 8:15 1.00 97 -- 8:15 8:15 7:49 176 178 1.11 130
4 7:57.9 34:29 7:56 1.00 47 10 7:58 7:56 7:20 176 188 1.15 131
5 7:49.0 42:18 7:48 1.00 56 89 7:49 7:48 7:32 176 182 1.17 130
6 7:35.2 49:54 7:34 1.00 -- 93 7:35 7:34 6:50 175 184 1.21 132
7 7:40.8 57:34 7:40 1.00 18 93 7:41 7:40 7:34 176 180 1.19 130
8 7:50.4 1:05:25 7:50 1.00   20 7:50 7:50 7:02 176 180 1.17 130
9 7:51.8 1:13:17 7:51 1.00 7 7 7:52 7:51 7:41 176 180 1.16 131
10 7:46.4 1:21:03 7:45 1.00 92 9 7:46 7:45 7:07 175 182 1.18 130
11 7:36.0 1:28:39 7:35 1.00 11 23 7:36 7:35 7:17 176 184 1.21 131
12 6:55.0 1:35:34 6:54 1.00 22 12 6:55 6:54 6:28 180 184 1.29 129
13 6:15.7 1:41:50 6:14 1.00 8 82 6:16 6:14 5:42 182 190 1.41 126
14 7:34.9 1:49:25 7:34 1.00 37 24 7:35 7:34 6:19 177 184 1.20 131
15 0:04.1 1:49:29 0:02 0.01 -- -- 6:59 3:26 7:46 180 180 1.28 1
Summary 1:49:29 1:49:29 1:49:13 14.01 543 547 7:49 7:48 5:42 176

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.507.002.500.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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