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

Week starting Aug 25, 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
49.00	8.00	3.00	0.00	60.00

Blue Kinvara 3's Miles: 24.00	Saucony Ride 5 - Pair I Miles: 4.00	Saucony Ride 5 - Pair II Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 162.00

Sun, Aug 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	1.00	0.00	0.00	9.00

Hot and sticky - didn't make it out until 7:30. Decided to drive down the trail. Managed 9 with 1 last fast mile. Here I am getting ready to finish up my last mile and there is a girl that keeps speeding up when I try to pass. Well, don't do that to me please, especially if I only have a one more mile to go. But if you take off in this situation you have to be committed because nothing would be worse then blowing up and getting passed again. LOL. Didn't have my watch but let's just say that last mile was pretty fast. :-)

Blue Kinvara 3's Miles: 9.00

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

Comments(1)

Mon, Aug 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

5 slow recovery miles. Not much time this morning - had to get home in time to help get the kids off to first day of school.

4 easy at lunch time.

Blue Kinvara 3's Miles: 5.00	Saucony Ride 5 - Pair I Miles: 4.00

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

Comments(2)

Tue, Aug 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	3.00	0.00	10.00

3.5 miles warm up to the local track then 6 x 800. Wasn't really feeling it today so I left it at 6 - that's what was on the schedule. I thought about adding one or two before I began but my legs are starting to feel a bit fatigued after getting a couple weeks of hard training in. No need to push things at this point. Still feeling OK on these even with the heat and humidity.

10 seconds off what I have been able to run these, but again, paces were based on the schedule and plan, and felt hard enough.

3:00, 2:55, 2:55, 2:54, 2:55, 2:54 - with 400m active recoveries in between.

2 miles easy cool down.

Blue Kinvara 3's Miles: 10.00

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

Comments(3)

Wed, Aug 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

lunchtime run - do I need to say more?

90°

Dew Point: 69°

Humidity: 50%

Heat Index: 94°

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

Comments(1)

Thu, Aug 29, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	7.00	0.00	0.00	12.00

These runs are harder than they should be. I am going to blame it on the heat and humidity. I was thinking how this will feel when it's 20 degrees cooler. Hopefully much better!

I ran an out and back from the house. I ran 3 mile easy and then 3 miles further at MGP before turning back and running 4 more miles at MGP with 2 miles easy cool down.

I tacked on the 7th mile but it wasn't easy. It's a net gain coming back so the last 4 miles were a gradual up.

MGP miles - 6:49 AP (with a 7:00 first mile)

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

Comments(4)

Fri, Aug 30, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

5 at lunchtime on the trail - 96 degrees, 62 DP. Super easy. Went to the gym yestarday at lunchtime to get 30 minutes of torture in with a personal trainer. I thought I would be more sore today, maybe it will hit tomorrow.

Weighed in at 162 yesterday. I am not sure the last time I weighed less than 160 - maybe in the 10th grade? lol.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 162.00

Comments(1)

Sat, Aug 31, 2013

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

Let the wife go early for a swim and run, so that left a late start for me. 10 easy on the indoor track in 1:17:00 - 7:40's AP.

Saucony Ride 5 - Pair II Miles: 10.00

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
49.00	8.00	3.00	0.00	60.00

Blue Kinvara 3's Miles: 24.00	Saucony Ride 5 - Pair I Miles: 4.00	Saucony Ride 5 - Pair II Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 162.00

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