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

Week starting Jul 01, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.250.003.000.0037.25
Kinvara's - Boston Blue Miles: 8.25Mizuno Wave Precision Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy - no watch - just let the legs dictate the pace and it wasn't very fast - they felt a bit tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Out for 2 days due to illness.  Sunday afternoon I came down with a 101 fever and spend the evening in bed, Monday and Tuesday other parts of me were not doing too well.  

I figured I would take a chance and see how it went.  I met the group at BS Pool for the Wednesday 8 mile loop followed by a jump in the springs and then we all sat around a picnic table and had muffins, coffee, and sparkling water mimosas.  It was a great way to start off the holiday.

Kinvara's - Boston Blue Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Warm and humid morning - met up with the group at the annex.  Another runner had told me yesterday that Gilbert was not going to have the time trial this morning, but that was proved wrong.  I had gotten my mind around the idea that we were not going to do it, and then had to get back into the right frame of mind when we were told we were going to run it.  

We ran to Zilker park where coach had set up cones to mark off an 800m loop.  The time trial is to run hard but not all out for 2400m.  Afterward we we going to run 10 x 400m relay style.  Your partner runs half of the 800m loop, you take off, the partner runs to the other side and then repeat until each runner gets 10.  However, coach called us off after 6 repeats.  

He then set up some goals and divided us up, and we played 10 minutes of handball.  This was a blast.  I actually scored a couple goals, though I had to slide in the grass a few times, but it was fun.  

So - 2400m on the grass in 8:18 (5:27 pace and a new PR for me for this workout) followed by 6 x 400m around 5k pace.

I ran the first mile of the 2400m (1.52 miles per the Garmin) in 5:34 and the last .52 in 5:12 according to my watch for an average of 5:27.  I am pretty pumped about this because I didn't realize I had run this pace at the end of the run.  I never felt out of breath or pushed until the last 200m when the race to the finish was on with another runner.  I was able to push a bit harder and pull away at the end.

My legs were feeling fatigued during the 400's so I was happy to call it quits after the 6th one, though it was just get interesting at that point.

Cool down back to the annex. 

Mizuno Wave Precision Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Went out at lunchtime, 95 degrees and sunny.  Low 8:00s, not sure if I am sore from the workout or the handball. :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

My wife was sick so I had to stay close to home so I could be with the kids when they woke up.  This was too bad because I missed the group run up Mt. Bonnel.

I just did a bit over 8 - no watch but pushed it a bit on the last 4.  Legs still feeling a bit sore from Thursday.  I am definitely paying the price.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.250.003.000.0037.25
Kinvara's - Boston Blue Miles: 8.25Mizuno Wave Precision Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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