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

Week starting Nov 04, 2012

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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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
44.85	0.00	6.90	0.00	51.75

Kinvara 3's - Silver Miles: 41.25	Saucony Ride 5's Miles: 10.50

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

Sun, Nov 04, 2012

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

Beautiful morning even it it was a bit humid. Got to Barton Springs a bit early to get in a few miles. I saw Jose when I drove in so we ran 3 easy and then met up with the group. Jose was in NY on Friday for the marathon and flew back on Saturday after they announced it was cancelled. He is now going to run San Antonio next weekend. Shows how much I am out of the marathon loop - I didn't even know San Antonio was next week. I heard a cold front is coming in this weekend - I hope it gets here in time for those running San Antonio and the Decker half here in Austin.

Anyway - the group ran 8 miles on the trail and then I tacked a bit on to get up to 12 miles. Time to start thinking about 3M and adding a few miles to the long runs.

Kinvara 3's - Silver Miles: 12.00

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

Comments(2)

Mon, Nov 05, 2012

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

Easy around the trail - hot and sunny - blah.

Saucony Ride 5's Miles: 5.25

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

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Tue, Nov 06, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	2.50	0.00	10.00

3.5 miles warm-up to the Austin high track. Got there around 6 pm - just in time to see the sun go down. Strange running around the track in the dark and it's not 5:30 in the morning.

Workout was 2 sets of 5 x 400m with 40 seconds active recovery in between each 400m, and then 1:30 active recovery in between sets.

Splits: 1:27, 1:26, 1:25, 1:25, 1:25

1:30 active recovery

2nd set: 1:25, 1:23, 1:23, 1:21, 1:16

3.5 miles easy after workout.

Kinvara 3's - Silver Miles: 10.00

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

Comments(2)

Wed, Nov 07, 2012

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

Easy run on the trail during lunch. A bit warm - sunny and low 80's.

Saucony Ride 5's Miles: 5.25

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

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Thu, Nov 08, 2012

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

Got up early today for a nice run in cooler temps. 7.25 aerobic base miles - .5 mile slow and then around 7:10-7:20 pace for the rest.

Kinvara 3's - Silver Miles: 7.25

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

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Sat, Nov 10, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.60	0.00	4.40	0.00	12.00

tough workout today - warm and humid - 70's to start and full sun thanks to the end of daylight savings time. I feel sorry for all the San Antonio marathoners tomorrow. It is going to be hot and humid.

So 2 miles warm up then met up with the group at Austin High at 7 am. 2 more easy miles and then the fun begins. 3M runners were doing 26 min Fartlek out and 26 min tempo back. Since I am still doing 5k stuff for me it was 20 minute fartlek and 20 min tempo back - but I was supposed to run at 10k pace - the others at half marathon pace.

20 minute fartlek out - 1 on and 1 easy - we went out Lake Austin BLVD and up Bonnie to Expo. I separate from the other 2 runners since I was going shorter - it was tough because now I had to run alone back.

I couldn't get down to 10k pace to save my life - but I was also running the Enfield hills for the first mile and then a mild incline all the way back up LAB. I wasn't able to drop the pace until after mile 2 when the terrain leveled out a bit. I had to keep going a bit after I got back to Austin High since I covered more ground on the tempo portion.

Tempo miles: 6:14, 6:11, 6:07, .26 @ 5:54. 6:09 overall average.

Fartlek minutes in the 6:20 range for the fast minutes, 7:30's for the easy bit - 7:00 average pace for the 20 minutes.

30 minutes of 6:20's - 6:00's paced work. Not too shabby for a day's work.

2 miles easy cool down on the trail.

Kinvara 3's - Silver Miles: 12.00

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
44.85	0.00	6.90	0.00	51.75

Kinvara 3's - Silver Miles: 41.25	Saucony Ride 5's Miles: 10.50

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

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