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

Week starting Mar 24, 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. 

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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
41.4011.005.000.0057.40
New Ride 5's Miles: 5.25Soft Surface Miles Miles: 18.00Pavement Miles Miles: 33.00Brooks Pure Flow Miles: 14.00Blue Orange Fastwitch Miles: 18.90Blue Kinvara 3's Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Mon, Mar 25, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Nice easy run at lunchtime.  

New Ride 5's Miles: 5.25Soft Surface Miles Miles: 4.25Pavement Miles Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Mar 26, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

14 miles - hills on Rain Creek out and Jollyville back.  Nice and cold - 35 degrees.  No wind so it felt pretty good.  

A couple super easy to warm up and then 7:20s, 7:00's for a couple and then 6:50, 6:47, 6:36, 6:37.

7:20 AP.

No double today - what to do for lunch?  Maybe I will hit the gym for some core.

Brooks Pure Flow Miles: 14.00Pavement Miles Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Wed, Mar 27, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

6.4 miles on the grass and trail.  Nice breezy afternoon with temp at 61 degrees.  I miss running downtown at lunchtime.  Much more to look at and I would always see someone I knew.

Blue Orange Fastwitch Miles: 6.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Thu, Mar 28, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.005.000.0012.50

1.25 miles warm-up and then met the group at the annex.  Boston peeps were doing 8 x 1000m @ HMP with 400m @ lap pace plus 15 seconds.  Russ and I ran together - we did the first few at HMP and then dropped it a bit from there to 10k pace. No stopping during the workout so it was a good mental challenge as well.  

2.9 miles warm up and then 8 x 1000m continuous.

1000m @ 3:56 - 6:18 pace

400m @ 1:55

1000m @ 3:55 - 6:18 pace

400m @ 1:50

1000m @ 3:50 - 6:10 pace

400m @ 1:50

1000m @ 3:50 - 6:10 pace

400m @ 1:50

1000m @ 3:45 - 6:02 pace

400m @ 1:55

1000m @ 3:45 - 6:02 pace

400m @ 1:55

1000m @ 3:45 - 6:02 pace

400m @ 1:55

1000m @ 3:30 - 5:37 pace

2.8 miles cool down.

Blue Orange Fastwitch Miles: 12.50Soft Surface Miles Miles: 5.50Pavement Miles Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Fri, Mar 29, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

nice easy recovery run during lunch.  trying to stay below 60 miles this week.

Blue Kinvara 3's Miles: 4.25Soft Surface Miles Miles: 3.25Pavement Miles Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Sat, Mar 30, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.000.0015.00

Last longish run before the marathon.  Ran a bit over a mile and then met up with the group.  Today was the hills of Expo and then the accent up Mt. Bonnel hill.  It was Russ, me and one other runner running together.  Once we got to the top, after after we ran the 109 steps to the top to see downtown, we started to drop the pace. We had to run Scenic and Enfield hills on the way back. 

  All of our legs were still feeling tired from Thursday's workout.  Somehow we managed to gut it out and finish pretty strong.  It was warm - 65 plus - and very humid.  It was tough.  

8:58, 8:20, 8:02, 7:36, 7:10, 7:03, 7:02, 7:25 (mt. bonnel), 6:44, 6:48, 6:50, 6:33, 6:32, 6:45, 6:31. 4 x 100m strides.

Soft Surface Miles Miles: 5.00Pavement Miles Miles: 10.00
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
41.4011.005.000.0057.40
New Ride 5's Miles: 5.25Soft Surface Miles Miles: 18.00Pavement Miles Miles: 33.00Brooks Pure Flow Miles: 14.00Blue Orange Fastwitch Miles: 18.90Blue Kinvara 3's Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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