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

Week starting Oct 25, 2009

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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
41.000.000.002.0043.00
Addidas Supernova Glide Miles: 6.00Nike Vomero Miles: 31.00Brooks Defyance 2 Miles: 6.00
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

Raining cats and dogs - cold as well - not my favorite combination.  Went to the indoor track and ran 6 in the low 8:00's - 7:50's.  Planning on doing 400's tomorrow and a 12 mile long run on Thursday.  I am running a 5k on Sunday and don't want to do my long run the day before. 

Weekly mileage should be 42-43 this week, finally getting back up close to 50 the following week.

Addidas Supernova Glide Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Followed the hardest portion of the Austin Marathon course then looped around to some smaller hills on the way back.  Followed by 8 x 100 m strides.  Overall pace was 8:07 that included the first 2 miles at 9:07 and 8:46 on Town Lake trail before heading up to the hills.  Hit the hills at miles 4 and 5 @ a 8:01 and 7:50 pace, some low 8:00's in the middle miles, and last 4 miles in the 7:50's.

Changed plans to do long run today and 400's on Thursday.

Nike Vomero Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles recovery pace - I had to get up early and run since I have an appointment during lunchtime today.  Great, cool morning, but very dark.  The last turn to my house was pitch black.  I stepped in a hole and took a dive.  I think it was the first time I have fallen during a run.  Scraped up my palm and knee pretty good, my left ankle feels a bit sore but should be fine.  

No garmin so no precise pace - probably around 8:30's.

Nike Vomero Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

Wow - August flashback this morning.  75 degrees and 85% humidity at 5:45 am.  My plan was to run 3 miles easy to the local track, run some 400's and then 2 miles back.  After the first mile I could tell I was not feeling that great.  I am guessing my body was still recovering from Tuesday's medium long run.  I had to remind myself that I am still coming back from injury and building my base back up.

By mile 3 I felt better.  Unfortunately, the gate to the track was locked.  Not sure why.  I ran a mile back up the road to a section of road that I knew I could just measure 400m out and run that back and forth. 

I ran 8 repeats @ 92-97 seconds each.  Overall average for the 2 miles was 6:24.  The tropical air took a bit out of me as well as not being completely into it.  It was good for me, though.  I am running a 5k on Sunday and I wanted to get some leg speed work done before then to get a feel for the pace again.  It has been several months since my last 5k.  The weather forecast for Sunday am is 45 degrees to start - perfect for me. 

Recovery run tomorrow - short easy run on Saturday - will give me 43 for the week.  Next week I will approach 50 miles.

Nike Vomero Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Beautiful day - nice cool breeze but sunny.  6 miles out and back - 7:53 overall pace.

Nike Vomero Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy - 8:20's overall pace.

Brooks Defyance 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.000.000.002.0043.00
Addidas Supernova Glide Miles: 6.00Nike Vomero Miles: 31.00Brooks Defyance 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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