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

Week starting Jun 16, 2013

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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.

Favorite Blogs:

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to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
57.00	2.00	0.00	0.00	59.00

Blue Kinvara 3's Miles: 6.00	Soft Surface Miles Miles: 20.00	Pavement Miles Miles: 29.00	Adidas Energy Boost Miles: 37.00	Brooks Pure Flow Miles: 5.50	Yellow Fastwitch 5's Miles: 10.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Sun, Jun 16, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Wife's first Tri today so went out with the kids to support her. No run for me today.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Mon, Jun 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

6 in the am and 4 at lunchtime. Wow it was hot at 1 PM - I was hit with a wall of heat when I walked outside. At least there is less humidity during the day.

Blue Kinvara 3's Miles: 6.00	Soft Surface Miles Miles: 2.00	Pavement Miles Miles: 8.00	Adidas Energy Boost Miles: 4.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Tue, Jun 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	2.00	0.00	0.00	10.00

Woke up to showers - decided to go for it - the rain cleared up around mile 3 but came back at mile 7 and opened up with 2 miles to go. Stood under some cover for about 5 mins to let the deluge pass. It was actually nice and cool running in the rain compared to what it has been.

10 miles in 1 hour 14 minutes - 9:18 first mile - 6:40 last mile. AP 7:30.

Adidas Energy Boost Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(1)

Wed, Jun 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Only time for 5.5 at lunchtime - very hot and sunny and no breeze. It was a slowish run anyway.

Brooks Pure Flow Miles: 5.50	Soft Surface Miles Miles: 3.50	Pavement Miles Miles: 2.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(1)

Thu, Jun 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

6 at lunchtime in the heat - 90's and sunny, then 6 at the indoor track after work. Finally cracked 161 on the scale - looks like a pound a week at this point. It's a lot of work! I think my body is fighting back. Granted, there's not much left to go but 5-10 pounds of fat maybe.

Soft Surface Miles Miles: 10.00	Pavement Miles Miles: 2.00	Adidas Energy Boost Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(3)

Fri, Jun 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Just getting around to adding this - 6 miles in am and 4.5 at lunch on the trail downtown and a couple miles on the grass at Zilker park.

Soft Surface Miles Miles: 4.50	Pavement Miles Miles: 6.00	Yellow Fastwitch 5's Miles: 10.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Sat, Jun 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

11 miles on an out-and-back from the house. It was a warm and humid one, for sure. Found a water barrel and then caught it on the way back. This time there were a couple of other runners getting water. Turns out they are from my running group but the North group. Seems they do long runs right in my neighborhood. I'll have to look into that since they are supported with water stops, etc. It's a smaller group so not sure I there will be anyone that I can run with but it would be a nice option in the event I don't feel like driving downtown to the main group.

10 x 12-13 second STEEP hill sprints after the 11 miles.

Traveling to Lima, Peru for business on Sunday - the plan is to use the time to take a couple days off and rest the ankle. It will be hard not to run because it's 60 degrees down there now!

Pavement Miles Miles: 11.00	Adidas Energy Boost Miles: 11.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
57.00	2.00	0.00	0.00	59.00

Blue Kinvara 3's Miles: 6.00	Soft Surface Miles Miles: 20.00	Pavement Miles Miles: 29.00	Adidas Energy Boost Miles: 37.00	Brooks Pure Flow Miles: 5.50	Yellow Fastwitch 5's Miles: 10.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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