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

Week starting Jul 05, 2009

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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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
55.25	0.00	0.00	0.00	55.25

Brooks Defyance 2 Miles: 41.25	NB 800 Miles: 7.00	Nike Lunar Trainer Miles: 7.00

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

Mon, Jul 06, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	0.00	0.00	6.25

77 degrees, 70% humidity, dawn - overcast

An easy 6.25 today, 9:02, 8:09,7:58, 8:10, 8:08, 8:08.

Brooks Defyance 2 Miles: 6.25

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

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Tue, Jul 07, 2009

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

77 degrees, 70% humidity, dawn

Gentle rolling hills except for mile 8 which has a hill with a 17% incline and net gain of 240 feet over 1/2 mile.

Today was a 10 miler with the target of hitting the middle 6 in the 7:30's - 7:40's. I tried to run by feel and not look at my watch so much. A good run but would have liked to have hit the 7:30's. I am running another run like this on Thursday - I will try to hit 7:30's on that one. Managed to run 8 at target pace instead of 6.

Splits: 9:02, 8:15, 7:51, 7:43, 7:49, 7:45, 7:44, 7:39, 8:16 (hill), 7:42, 8:30 (cool down)

Brooks Defyance 2 Miles: 10.50

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

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Wed, Jul 08, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

80 degrees, 70% humidity.

Easy/recovery run of 7 miles in the 8:10's - 8:20's.

NB 800 Miles: 7.00

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

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Thu, Jul 09, 2009

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

80 degrees, 70% humidity, dawn.

A warm one this morning. The heat did not affect me until about mile 7. I got just a touch of feeling sick to my stomach but it subsided. I slowed it down a bit and took about a 5 minute rest/water break at mile 8 before finishing the run. Still, quite pleased with the overall results. Managed to get a few miles in the 7:30's.

Warm up: 9:30, 8:48

SS miles: 7:44, 7:49, 7:39, 7:32, 7:37, 7:47, 7:43, 7:46

Cool down: 8:40

Brooks Defyance 2 Miles: 11.00

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

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Fri, Jul 10, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

80 degrees, 80% humidity.

7 easy/recovery miles.

Nike Lunar Trainer Miles: 7.00

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

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Sat, Jul 11, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	0.00	0.00	13.50

Warm and humid morning.

Today was the Mt. Bonnel run - course is hilly with the big hill of Mt. Bonnel of course.

Overall a pretty good pace - slowed down a bit up Mt. Bonnel and the mile after to recover. 5 water stops along the way. I tried to run the last 4 at MGP but it was tough going out there with the heat and hills. By the end I was pretty tired.

Splits: 8:40, 8:29, 8:07, 7:45, 7:37, 7:35, 8:29, 8:26, 8:00, 7:26, 7:18, 7:45, 7:31, 7:08 (.5 mile)

Next Saturday's long run should be around 18 miles.

Brooks Defyance 2 Miles: 13.50

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
55.25	0.00	0.00	0.00	55.25

Brooks Defyance 2 Miles: 41.25	NB 800 Miles: 7.00	Nike Lunar Trainer Miles: 7.00

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

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