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

Week starting Aug 18, 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. 

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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
43.759.503.250.5057.00
Blue Kinvara 3's Miles: 6.00Soft Surface Miles Miles: 4.00Pavement Miles Miles: 2.00Saucony Ride 5 - Pair II Miles: 7.00Saucony Ride 5 - Pair I 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
6.000.000.000.006.00

Traveled back from EU yesterday - didn't feel like running this morning but I did make it out for a lunchtime run.  Wasn't as bad as I thought it would be.  92 degrees but dewpoint of 62 with some clouds which helped.  

 

Blue Kinvara 3's Miles: 6.00Soft Surface Miles Miles: 4.00Pavement Miles Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.003.000.5010.65

Nice morning run - don't know what all these Texans are complaining about.  I come back from vacation expecting these terrible runs but running so far has been quite pleasant.  I guess I brought some cool air back with me.  (LOL)

3.65 mile warm up to the local track then 8 x 600m with 300m active recovery.  I cut the recovery down to 200m for the last 2 repeats.

2:09, 2:11, 2:11, 2:08, 2:10, 2:06, 2:08, 2:04.

Then 4 x 200m @ mile pace with 100m active recovery

:37, :38, :37, :38

Followed by 1 mile easy on the track and 1 mile easy back home.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Tropical moisture is returning - now that's the Texas that I remember!  

7 recovery miles - 8:40 AP. 

Saucony Ride 5 - Pair II Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.606.500.250.0012.35

73 degrees and 75% humidity at 5:20 am.  Decided somewhere along the way to run have my tempo run on the road and half on the track.  I like the idea of the track if anything to be able to lock into the pace without worrying about terrain.  In addition, the track near my house is on a bit of a plateau and that makes it a bit cooler as there is usually a breeze.

4.25 miles warmup progressively dropping the pace with 2.5 miles on the road at MGP followed by 4 miles on the track at MGP.  I added .5 miles to make the transition to 7 miles next week a bit easier.  I didn't quite make the 50% road to track split because I had to make a guess about how far I was away from the track when I started.

If someone would have told me 3 weeks ago I could run these paces in this heat and humidity I would have told them they were crazy.  I am not saying the last mile was easy, but I did it so I am happy about that.

6.5 miles @ MGP (7:03, 6:53, 6:45, 6:46, 6:49, 6:48, .5 @ 6:35)

1.25 miles back to the house

8 x 12 second steep hill sprints with 60-90 second recoveries.  Mapmyrun shows the hill I use has a 12% grade.  I believe it. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 recovery miles in the am.  

I found a cool LED flashlight in the road.  One never knows what one will find out there.  As long as it is not a dead body I am ok with that.

Saucony Ride 5 - Pair I Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Totally blew the Hanson's plan today - decided to run 14 miles with Russ.  It was a point-to-to point with a net loss of elevation.  I was good to run these paces but I am not reading too much into it.  Still a good effort and it didn't seem like too much of a struggle in the heat and humidity.  The air was heavy this morning - not a whiff of a breeze to be found.  

8:48, 7:47, 7:40, 7:17, 7:10, 7:04, 7:02, 7:00, 6:52, 7:15, 7:22, 7:18, 6:45, 6:52.

7:18 AP 

4 x 25 sec strides.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.759.503.250.5057.00
Blue Kinvara 3's Miles: 6.00Soft Surface Miles Miles: 4.00Pavement Miles Miles: 2.00Saucony Ride 5 - Pair II Miles: 7.00Saucony Ride 5 - Pair I Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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