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

Week starting Aug 21, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.509.501.000.0060.00
Kinvara Lime Green II Miles: 28.00Kinvara Green Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.500.000.009.50

Back in Texas after a lovely 20 hour trip.  We got in last night around 10pm.  I slept OK until 5 am though I woke up quite a few times.  Met Dan this morning at Barton Springs pool for the 8 mile loop.  I got there a bit early and did 1.5 miles warm up.  It was nice to catch up with Dan but I can do without the heat.  It will be fun acclimating again.  Dropped the pace on the last 1.5 miles to 6:45 pace.  Jumped in the springs afterwards for a nice cool down.  Overall pace for the run was 8:04. 

Kinvara Lime Green II Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run this morning with Kevin.  It was nice to catch up on things.  Temps were not too bad.  7:55 overall pace with some 7:30's-7:40s for the last few miles.

Kinvara Lime Green II Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

This morning's run turned into a train wreck.  Started off strong and took the hilly route out and I was going strong until mile 6 when my heart rate started to get a bit out of control.  I think the hills and quick pace did me in for the rest of the run.  My legs were hurting and I was not feeling good.  I am still suffering a bit from jet lag - woke up again at 3:30 am.  I tried to go back to sleep and I think I did but it was not good sleep.  Oh well, chalk it up to the heat, being tired, and lack of good nutrition last evening.   

Overall average pace: 7:50 with slow warm up mile and a bit of fade at the end.

Kinvara Lime Green II Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice run this morning - 7:50's-7:40's.  

I stopped for a quick drink at an office building.  They have a hose out front.  Anyway, the water in the hose was cooler that what came out the main pipe in the ground.  Goes to show how warm the ground is around here.  Nothing like drinking warm water. 

Kinvara Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

Felt much better this morning so by mile 2 I decided to run a progressive run.  Not for sure but it felt less humid this morning.  Maybe it's wishful thinking or I am adjusting to the heat again.  Stopped at mile 5 for a quick drink of water and the last couple miles were a struggle.  

Overall AP 7:24

8:56, 8:03, 7:39, 7:26, 7:11, 7:00, 6:47, 6:35.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

Warm and humid morning - nothing new on that front.  Struck out with the group today for 16 miles.  I had decided to go without carbs until late in the run.  I think I had a GU around mile 12 but that was probably too little too late to sustain the pace we were running at. The group I was with dropped the hammer and started running 6:30's.  I backed off and by mile 14 I was over heating and not feeling that great - basically a classic bonk.  But that's OK since my intent was to train the body to use its fat stores for energy.  The last 2 miles felt very lousy.  I waited for Kevin - who was behind us - at the water stop at mile 14 and we took it easy to finish the run.  Overall pretty happy considering the conditions and any lack of a quality long run in the last several weeks.

8:28, 8:12, 7:39, 7:35, 7:25, 7:32, 7:16, 7:11, 7:07, 6:57, 6:43, 6:44, 6:48, 7:20, 8:15, 7:50.

Overall pace 7:25.

Kinvara Green Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.509.501.000.0060.00
Kinvara Lime Green II Miles: 28.00Kinvara Green Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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