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

Week starting Sep 29, 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
57.75	8.00	3.00	0.00	68.75

Kinvara 3's - Silver Miles: 8.57	Adidas Energy Boost Miles: 32.00	Kinvara 4's Red Miles: 13.50	Saucony Ride 5 - Pair I Miles: 5.25

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

Sun, Sep 29, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	0.00	8.75

Had a day and night off from the kids. So my wife and I went down to Town Lake trail. We ran 5 super slowish miles and then dropped her off and went out for 3.75 more miles. We then went to a great place called Baon for breakfast. Yummy!

Kinvara 3's - Silver Miles: 8.57

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

Comments(2)

Mon, Sep 30, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

63 with 90% humidty. Watch died on the way out - knowing my route I am guessing 8 and a half. Good effort.

Adidas Energy Boost Miles: 8.50

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

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Tue, Oct 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	3.00	0.00	15.25

Foggy this morning - DP was 70. So my slight improvement on my 800's isn't due to weather.

4.5 miles to the track and then 6 x 800m with 400m recovery inbetween. After my 400m I would take another 15 seconds or so to get some water and let the HR come down a bit - I could feel the heat coming off me. It was warm. A slight breeze made it feel a bit better. No lights on at the track save the school. When I was running away from the school I couldn't see anything at the distant end due to the fog and darkness. Kinda strange.

800s - 2:58, 2:50, 2:50, 2:49, 2:48, 2:45.

I wanted to run some a couple 400's and 200's but I had to get home to help get the kids out the door.

2 miles easy to the house.

EVENING run - had some extra time after work - got in 4.25 miles on the trail - 38 minutes.

Adidas Energy Boost Miles: 11.00	Kinvara 4's Red Miles: 4.25

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

Comments(5)

Wed, Oct 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	0.00	0.00	0.00	5.25

DP 71 - lunchtime recovery run - 8:45 AP I think.

Saucony Ride 5 - Pair I Miles: 5.25

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

Comments(2)

Thu, Oct 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	8.00	0.00	0.00	16.75

I was really dreading this run due to the temps and humidity. It was bad. I had to take a couple 10-20 second breaks in order to get through it. Hopefully that cool weather they are promising comes next week. Those miles just feel harder then they should.

2.25 miles warm up and the 8 @ MPG @ 6:53 AP and then 2.25 miles cool (warm) down.

Squeezed in a 4.25 mile run after work on the trail. Moderate effort - left the gps in the car though.

Adidas Energy Boost Miles: 12.50	Kinvara 4's Red Miles: 4.25

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

Comments(4)

Fri, Oct 04, 2013

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

Hoping this is the last hot day for a while. At least I have a nice tan. ha.

5 recovery miles on soft surface during lunchtime. No watch but it was slow. Legs a bit sore from yesterday which is good - I like to feel like I am getting my money's worth from my workouts.

Kinvara 4's Red Miles: 5.00

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

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Sat, Oct 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	0.00	0.00	9.25

9.25 miles - 7:40 AP. 3 x steep hill sprints - wanted to do 8 but my right ankle was complaining so I cut them short.

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
57.75	8.00	3.00	0.00	68.75

Kinvara 3's - Silver Miles: 8.57	Adidas Energy Boost Miles: 32.00	Kinvara 4's Red Miles: 13.50	Saucony Ride 5 - Pair I Miles: 5.25

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

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