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

Week starting Sep 15, 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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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
51.25	8.50	3.85	0.00	63.60

Saucony Ride 5 - Pair II Miles: 22.00	Saucony Ride 5 - Pair I Miles: 8.00	Kinvara 4's Red Miles: 22.05	Blue Kinvara 3's Miles: 5.00

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

Sun, Sep 15, 2013

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

My son had his 10 year birthday party yesterday and then had three friends sleep over. A lot of work for us and no running in the morning for me. Went to the gym around noon and did 10 miles on the indoor track. The plan was to run 8 but the legs felt ok and I ran a couple more. It's a little monotonous but I wouldn't have been able to get the same pace running outdoors at noon, that's for sure. Pace was probably low 8:00's.

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(2)

Mon, Sep 16, 2013

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

up early for 8 fb/recovery miles. 8:40's.

Saucony Ride 5 - Pair I Miles: 8.00

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

Comments(3)

Tue, Sep 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.25	0.00	3.85	0.00	11.10

Difficult to get going today but I managed. Didn't see the dewpoint but my weather station showed 85% humidity and low 70's. The air was pretty heavy. Looks like we have a shot of some 60's next week.

Ran 4 miles easy to the track and then did a ladder: 400, 800, 1200, 1600, 1200, 800, 400.

All with 400m active recovery. It was great getting through that mile so I could tell my mind it the workout was almost over. lol.

400m - 1:27

800m - 2:58

1200m - 4:20

1600m - 5:47

1200m - 4:20

800m - 2:47

400m - 1:15 (pushed this one till it hurt!)

1.2 miles cool down back to the house.

11 miles total for the morning.

Kinvara 4's Red Miles: 11.05

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

Comments(3)

Wed, Sep 18, 2013

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

Super easy recover run on grass and trail near work. 9 minute miles.

Blue Kinvara 3's Miles: 5.00

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

Comments(2)

Thu, Sep 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	3.50	0.00	0.00	6.50

gave up my morning run so my wife could go to her training group. I will make it up tomorrow.

Anyway - 6.5 at lunchtime with 72 dew point. 8:15, 7:30, 7:30, 7:10, 7:05, 6:58, 6:45. Counting the low 7's as mgp because it was the same effort in the heat.

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

Comments(1)

Fri, Sep 20, 2013

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

This run was a bad idea. 89% humidity and 78 degrees - DP around 75. I think I lost 5 pound in water weight. The last few miles were miserable. I was ready to give up running all together. I had to let up at mile 9 just to get through it. Every mile seem as long as two in this weather.

12 miles - 7:29 AP - 8:51, 7:51, 7:33, 7:18, 7:17, 7:08, 7:06, 7:10, 7:34, 7:26, 7:28, 7:07.

Saucony Ride 5 - Pair II Miles: 12.00

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

Comments(1)

Sat, Sep 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	5.00	0.00	0.00	11.00

I guess today makes up for yesterday's run. I decided to head down and meet up with group. I have been missing the social interaction and it was great seeing everyone again. We did an out an back up Expo. I turned around at 5 because I want to run my long run tomorrow morning when temps are going to be 65 and very low humidity. :-)

It was even a little bit cooler this morning but the humidity was still very high.

Anyway - ran with feel this morning and the last 5 miles felt pretty dang good.

8:39, 8:11, 7:28, 7:23, 7:19, 6:59, 6:46, 6:29, 6:30, 6:33.

1 mile cool down with 5 x hill strides to finish up.

Kinvara 4's Red Miles: 11.00

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
51.25	8.50	3.85	0.00	63.60

Saucony Ride 5 - Pair II Miles: 22.00	Saucony Ride 5 - Pair I Miles: 8.00	Kinvara 4's Red Miles: 22.05	Blue Kinvara 3's Miles: 5.00

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

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