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

Week starting Mar 30, 2014

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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
38.007.255.000.0050.25
Yellow Fastwitch 5's Miles: 1.50Blue Orange Fastwitch Miles: 4.00Kinvara 4's Red Miles: 14.25Kinvara 3's - Silver Miles: 12.00Kinvara 4's Yellow Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Mar 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

15 minutes easy on the indoor track followed by 75 mins spinning.

Yellow Fastwitch 5's Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Mon, Mar 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

4 recovery miles in the am.

4.5 at lunchtime - slow - calves still a bit sore.  Not liking the heat already. ;-)

Blue Orange Fastwitch Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Apr 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.250.000.0014.25

Should be last medium long run - ran the hills again - this time Lost Horizon to the bottom of Rain Creek - turn left - 1 mile climb all the way up then turn around and back down, then up the other side up to Great Hills - then Jollyville back.  Heartbreak has nothing on the Rain Creek hills.

Pace was sane as calves were a bit sore from Saturday still and didn't see a reason to really push the pace - I just wanted to get some miles in.  

Hot and humid as heck too - close to 70 with 98% humidity.  

Kinvara 4's Red Miles: 14.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Wed, Apr 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins spinning. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Apr 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

2 miles warm up to the track - most of the group got an early start since this can be a long workout.  The guy I wanted to run with ended going easy on the trail as he is nursing an injury.

So all by myself - 8 x 1000m @ HMGP with 400m run slightly slower in between 1000's.  

It was 73 degrees and 90% humidity at 5:45 am so  I knew this would be a tough one.  Suprisingly, it was my legs more than my cardio that struggled at the end.  I think it is the combo of ramp up in miles, pace and hills coupled with the weights on Tuesday.  

I mananaged without stopping but the 10 I thought I would do ended at 8.  Which was fine as I can feel a bit of the knee issue coming back.  Time to take it easy now.  

2 mile warm up

(8 x 1000's between 6:23 and 6:13 pace)

3 miles cool down.

Kinvara 3's - Silver Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Fri, Apr 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

decided to take a day off to rest the knee.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, Apr 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.000.0014.00

Wasnt sure if I was going to do this run as it is through the hills again and I didn't want to aggrevate anything.  I figured I would start off with the group and see what happened.  If needed I would keep going on the trail.

In the end it felt good so I ran with the 3:10 group for the easy part up to the bottom of Mt. Bonnell - then we turned around and it was MGP all the way back through the hills on Pecos and then back down to the trail and finish.  My watch died but guessing 6:40's for MGP as I finished well ahead of the 3:10 group and they were running 7:10's.

Kinvara 4's Yellow Miles: 14.00
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
38.007.255.000.0050.25
Yellow Fastwitch 5's Miles: 1.50Blue Orange Fastwitch Miles: 4.00Kinvara 4's Red Miles: 14.25Kinvara 3's - Silver Miles: 12.00Kinvara 4's Yellow Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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