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

Week starting Jun 08, 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
39.003.005.000.0047.00
Hoka One One Miles: 20.00Kinvara 4's Yellow Miles: 19.00Kinvara 4's Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Jun 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7.5 miles (60 minutes) on the indoor track at the gym - followed by some core work and stretching.
 

Hoka One One Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Mon, Jun 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.002.000.008.50

Could tell this was going to be a so-so run,  didn't feel good from the start and I struggled.  Progressive run - 8:47, 7:51, 7:37, 7:22, 7:21, 6:55, 6:35, ( short break) 6:20, .5 @ 6:20.

Bought inserts yesterday to help with heel issue and they did.  So that's good news.  See how it goes over the next few days.

Kinvara 4's Yellow Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Wed, Jun 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Up early for 7 miles easy around 8:00 pace.

Hoka One One Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Jun 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

Parked at Barton Springs and ran a mile to meet up with the group - then another 1.5 warm up to Zilker Park where we did 2400m time trial on the grass followed by 12 mins of as many 200m repeats as you could do.  Ran them relay style with a partern so recovery was a jog across the to the other side to tag one's partner.

I was fairly happy with the 2400m considering running 3 800m loops on grass and in this heat.  I wasn't suffering too bad until the last 400m.  Stayed right behind this guy who ran Chuys 5k about 10 seconds faster than me.  He faded a bit with 300m to go, then he tried to pull in front but I pushed harder and he fell back.  Finished 3-4 secs ahead of him.

Not my PR but only 5-6 seconds off - so I felt pretty good about that.

2400m in 8:11 (5:29 pace) 

followed by 7 x 200m @ 5:00 - 5:20 pace.

2.5 miles easy back to Barton Springs

Nice finish by jumping in and cooling off.  Had to throw my red kinvaras away as the upper was tearing pretty signifcantly. :-(

Kinvara 4's Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Fri, Jun 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy in the am.

Hoka One One Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, Jun 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.500.0010.50

Met up with Gilbert's small group for progressive run @ 6:30 - lots of hills until mile 8 and then it was time to push the pace a bit.  I knew I wouldn't be seeing much of the group when the started talking about their 15 and change 5ks.  There were some more other's more my speed, and 2 faded and 2 turned early - so I ran later 4 miles by myself.  6:45 and 6:32 last 2 miles, 8 x 100m @ 5k or faster when I got back to the start.

Body is still not use to this heat.

Went to the pool with the kids later in the evening - swam 1000m in 20 mins.

Kinvara 4's Yellow Miles: 10.50
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
39.003.005.000.0047.00
Hoka One One Miles: 20.00Kinvara 4's Yellow Miles: 19.00Kinvara 4's Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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