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

Week starting Dec 06, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.8013.001.000.0075.80
Newton Sir Issac's Miles: 15.00Nike Vomero 4's Miles: 43.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Dec 06, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0013.000.000.0017.00

Ran the Decker 1/2 marathon this morning.  The goal was to run around 7:20s, or MGP, with 2 easy before and 2 easy after.  This course is brutal, it is one hill after another, long-long climbs.  This was a perfect training run to help prepare for the Austin Marathon.  I never felt out of breath or stressed until the final mile as I tried to push it towards the end.  Cold and misty to start - I was soaked by the end.  Took it quite easy at the beginning and brought it up to MGP by mile 7.

Re: Emailing: DS_2009AustinMarathonGazellesSchedule.xlsx

Mile 1 - 7:34
2 - 7:44
3 - 7:29
4 - 7:27
5 - 7:26
6 - 7:29
7 - 7:14
8 - 7:18
9 - 7:21
10 - 7:23
11 - 7:21
12 - 7:14
13 - 7:02
.12 - 5:41

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Mon, Dec 07, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy/recovery miles on treadmill followed by core


Newton Sir Issac's Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Dec 08, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with 8 miles on the Austin Marathon course - 4 miles of hills.  Legs still a bit sore from Sunday's hard run.  Looking to do another 12-14 mile run on Thursday, and 18 on Saturday.  Should be a good 65 mile week.

Nike Vomero 4's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Wed, Dec 09, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy on the indoor track.  

Newton Sir Issac's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Dec 10, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

Cold morning but fortunately no wind.   I ran some of the Austin Marathon course - the hilly part, of course.  Probably got in about 6 miles of hills.  First mile was a 9 minute mile warm up dropped the pace from there hitting under 8:00s after mile 3.  Quite a few 7:30s - 7:14 last mile.  Overall pace 7:50's.

Nike Vomero 4's Miles: 14.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Fri, Dec 11, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 easy miles to the gym.  I did 3 sets of traditional squats, 2 sets of suitcase carries with a 65 lb dumbell, and some hip extensions.  I did not have much time so I had to squeeze in the most bang for the buck.  3 miles back to work. 

Newton Sir Issac's Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, Dec 12, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.001.000.0017.50

Long run over some good hills.  My legs are pretty tired, I need a day off!  Overall pace of 7:47 wtih the first 2 miles as warm up pace.  Last mile at 6:47 pace. Strides at the end.

Nike Vomero 4's Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.8013.001.000.0075.80
Newton Sir Issac's Miles: 15.00Nike Vomero 4's Miles: 43.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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