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

Week starting Jun 19, 2011

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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
40.700.000.000.0040.70
Kinvara Lime Green II Miles: 17.00Kinvaras - Black Miles: 6.75Kinvaras - Yellow Miles: 6.25Kinvara Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Mon, Jun 20, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

The legs are slowly returning to normal.  5 easy early am @ 8:30 overall pace.

Kinvara Lime Green II Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Tue, Jun 21, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles at 6 am.  Nice morning but humid.  My legs are feeling much better.  It must be my non-training diet of beer and pizza. :-)  

Overall pace 7:50's - last 2 miles 7:42 and 7:35.

40 minutes spinning medium-hard effort.

Kinvara Lime Green II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Wed, Jun 22, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

We have some thunderstorms come through during the night.  I couldn't resist getting out this morning to take advantage of the cooler temps.  6 miles @ 7:50's-7:40s.

 

Thought this was a great video - this is how a tempo run is done! It's a thing of beauty.  As a side note:  Darren Brown is the one who did my gait/running form analysis last year.

http://www.flotrack.org/speaker/1209-Darren-Brown/video/481175-WOW-Rewind-Unseen-2008-Texas-Workout

I have added the hip exercises to the end of all my runs.  I find a chair, a bench, something that I need to clear in order to get my legs up high enough.  I stand in place and go from side to side.  Works great for loosening up those hips.

Kinvara Lime Green II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Thu, Jun 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

half mile warm up followed by 6 miles towards the high end of my aerobic base pace: 7:59, 7:40, 7:29, 7:41, 7:40, 7:35, .25 @ 7:44.

Kinvaras - Black Miles: 6.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Fri, Jun 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Decided to sleep in this morning so I had to go out at lunchtime.  Pretty hot - partly cloudy so I got some occasional relief from the sun.  7:50's average.  

Kinvaras - Yellow Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Sat, Jun 25, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Drove down to run with the group.  The lowest mileage option was 10.5 miles.  So I ended up running more this week that anticipated.  The last 3-4 miles were not easy.  I figured that would be the case because on most of my runs this week after mile 6 my legs started to feel tired.  Of course, not wanting to run slower doesn't help either.  It was warm and humid but fortunately the was cloud cover and a nice breeze to keep my body somewhat cool.  It really didn't matter at a certain point because once the legs get tired then the body starts working harder, heartbeat and breathing increase, and it gets harder.  I made it though.  Overall pace was 8:02 with the first couple miles 8:30's, and then some 7:50's, 7:40's, and the last 3 back just over 8:00 when I got tired.  Looking forward to a day off tomorrow. 

Kinvara Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.700.000.000.0040.70
Kinvara Lime Green II Miles: 17.00Kinvaras - Black Miles: 6.75Kinvaras - Yellow Miles: 6.25Kinvara Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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