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

Week starting May 06, 2012

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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
48.140.000.003.1151.25
Kinvaras - Yellow Miles: 27.50Saucony A5 Miles: 7.75Kinvara Green Miles: 6.00Saucony Cortana Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, May 06, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Met up with Mike and Dan at the annex for 12 miles - Scenic route out and back.  Gentle rain the entire run which was great.

Kinvaras - Yellow Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Tue, May 08, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4.25 miles easy on the trail - 7:30's - followed by circuit and core - followed by 3.8 with last 2 miles 30 sec hard and 30 sec recovery.

Kinvaras - Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Wed, May 09, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

I started my new job on Monday and it is downtown.  The good news is that it is 3 blocks away from the Town Lake trail!  I went out at lunchtime for a 7.5 mile run.  It was low 70's but the humidity must have been at 100%.  Otherwise a nice run.  Yes, we have showers at the office. :-)

Kinvaras - Yellow Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, May 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.640.000.003.117.75

70 degrees - high humidity.

Met up at the annex - the main group did Fartleks and a sub group of us went to Austin High to run 400's.  Why?  Well, we are planning on running the Congress Avenue Mile race next week.  I have never run a mile all out before so it should be fun.  I have not trained properly for it but we will see what I can do.  The calculators say around 5:15 and I think that might be doable if I can tolerate the pain.

1.7 mile warm up followed by 10 x 400. 

5 x 400m with 200m active recovery followed by 3 minute rest (1:23-1:20's)

5 x 400m with 200m active recovery followed by 2 minute rest (1:17-1:20's)

5 x 200 m with 100m walking recoveries.  (:35-:33's)

1.7 mile cool down followed by stretching, a few lunges, pull ups and pushups.

Saucony A5 Miles: 7.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Fri, May 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on the townlake trail at lunchtime - it was warm out but nice.  8:10 AP.

Kinvara Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, May 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I had to run in the neighborhood this morning as my wife had somewhere to go to early.  I ran the same route I normally do for my progressive runs - 5 miles out and back.  7:20 AP.  Felt pretty good although the humidity got to me a bit at the end.  

8:52, 7:46, 7:23, 7:18, 7:12, 7:10, 7:13, 7:08, 6:46, 6:38.

Step-ups, squats and lunges after the run.

I actually hit 50 miles for the week. :-)

Saucony Cortana Miles: 10.00
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
48.140.000.003.1151.25
Kinvaras - Yellow Miles: 27.50Saucony A5 Miles: 7.75Kinvara Green Miles: 6.00Saucony Cortana Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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