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

Week starting Nov 23, 2014

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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
36.250.008.000.0044.25
Hokas Red Miles: 15.00Saucony Ride 7's - Blue Miles: 15.25Kinvara 4's Yellow Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Feeling pretty bad - coming down with something - slept in so I didn't make it down to the group.  Ran 7 easy in the neighborhood.

Hokas Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Heading up to Dallas today - still not feeling great - but figured I would head out for a run and see how it felt.  Ran 3.5 easy and then ran decided to run 3 threshold miles back - first was a bit slow but I haven't run this type of pace in a while.

Finished with 6 x steep hill sprints.

3.5 easy

3 threshold - 6:40, 6:28, 6:15

.5 cool down

6 x hill sprints

Saucony Ride 7's - Blue Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

In Dallas - not feeling good at all,  taking a day off of running. :-(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.000.008.25

5k workout today - 12 x 400 with 100m active recoveries (about 30 seconds).  Because of the short recoveries I thought I would shoot for 1:27-1:28 400s (5:50-5:54 pace).

Feeling better this am but still getting over this cold/flu thing.

2.25 miles warm up to the track - very lonely out there this morning,  Maybe everyone is heading out to the Turkey Trot.  I thought about doing it myself, but my wife had some run to go to so I needed to get my run in early and be home for the kids.

12 x 400 with 100m recovery

1:28

1:27

1:29

1:27

1:29

1:28

1:27

1:27

1:28

1:28

1:25

1:24

2.25 miles cool down

The last 2 were challenging - but they should be.  ;-)

Saucony Ride 7's - Blue Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy in the am.  Tried to stay recovery pace - like 8:45-9:00 - didn't really pay attention to the pace though, and when I finished my watch say 8:04 AP - oops.

Hokas Red 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
12.000.002.000.0014.00

Mt Bonnell today - ran with Mike Woo - kept the pace sane at least until coming back on Expo we picked it up for a couple miles - I slowed down when we hit the trail for the last 2.5 - I don't have my watch on me but miles 10 and 11 were 6:30 and 6:25.  Then slowed to low 7:00's.  

7:24 AP.

Longest long run in quite some time - 13.5 - 6 strides @ 3k pace put me over 14 for the day.

Off to Sydney - I lose a day as I don't arrive until Monday morning.  Hopefully I will get a run in.

Kinvara 4's Yellow Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.250.008.000.0044.25
Hokas Red Miles: 15.00Saucony Ride 7's - Blue Miles: 15.25Kinvara 4's Yellow Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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