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

Week starting May 18, 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
39.501.004.390.2045.09
Hoka One One Miles: 5.50Saucony Ride 5 - Pair I Miles: 5.50Blue Orange Fastwitch Miles: 28.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, May 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Went to the gym because I needed to get some strenght training in.

20 mins spinning to get some blood flowing and then 45 mins super easy on the indoor track.  Legs feel very beat up.

Did some core and upper body work after.

Hoka One One Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Mon, May 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

45 minutes easy at lunchtime - no watch but going to approximate.  

Saucony Ride 5 - Pair I Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, May 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.080.0010.08

Fairly nice morning - 60's with a stiff breeze, but it didn't seem like the humidity was too bad.

3 mile warm up and then 3 x 3-2-1 with 1 min recoveries between each.  Messed around getting everything into my Garmin and then when I hit start it said workout completed!  After a few choice words I decided I would run these and keep track of the time on the watch and manually hit laps.

3 x (3 minutes @ HMP, 2 minutes at 10k pace, and 1 minute at 5k pace.) 1 min easy between each

3:46 min @ 6:23 pace (went a bit long)

2:02 min @ 6:06 pace

1:00 min @ 5:50 pace

3:00 min @ 6:21 pace

2:02 min @ 5:59 pace

1:03 min @ 5:43 pace

3:01 min @ 6:15 pace

2:00 min @ 5:50 pace

1:12 min @ 5:48 pace

3 miles - 7:30's back to the house.

No time for hill sprints as I had to get the kids ready for school.

Blue Orange Fastwitch Miles: 10.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Wed, May 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy at lunchtime.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, May 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Traveling to Galveston today - no running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Fri, May 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.000.208.20

Run on the island this morning - 70 ish heat index - and nice stiff breeze coming off the Gulf.  Ran out 4 and back 4.  Tried to pick it up a tad coming back - seemed to be heading more into the wind on the way back.  

8:45 first mile, then 7:50s, last 3 - 7:05, 6:44,, 6:32, final .2 @ 5:14.

Blue Orange Fastwitch Miles: 8.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, May 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.310.0010.31

Decided I had to try and get a 10 miler in - didn't get out until after 7 - hot and humid - I got off the coast for a couple miles around mile 5 and that was a mistake - it really felt hot without the breeze.  Was very happy to get back to the coast for the final 4 miles.

A couple of 8:00 miles and then 7 around 7:30 pace with final .30 miles at 6:13 pace.

Blue Orange Fastwitch Miles: 10.31
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
39.501.004.390.2045.09
Hoka One One Miles: 5.50Saucony Ride 5 - Pair I Miles: 5.50Blue Orange Fastwitch Miles: 28.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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