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

Week starting Dec 14, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.633.007.000.0052.63
Saucony Ride 7's - Blue Miles: 24.50Adidas Energy Boost Miles: 23.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Dec 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Met up with Dan and a couple other runners for the 11 mile loop.  A good run this am until about mile 8 - I should have crossed over on I-35 and called it a day, but I kept going with the group.  Legs felt sore and I think I was dehydrated -  65 and 100% humidity didn't help.  I got through it though.  No watch so no paces.

Saucony Ride 7's - Blue Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Mon, Dec 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Legs a bit sore from the weekend - decided to do a spinning class at the gym at work. 14 miles 735 cals burned - figure that's equal to 5 miles running at least.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Dec 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

2.25 mile warm up from the office a lunchtime.  Then 2 x 2 mile @ threshold pace.  Since I am not in great shape I decided if I could hold the pace under 6:30 that would be good.  20 sec break between sets.  This was more of a mental break than anything.  I haven't done this is a while. 

.75 cool down back to office.

 4 miles - 6:30, 6:27, 6:26, 6:23.  

Adidas Energy Boost Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Wed, Dec 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met up with the group for 8 easy miles on the U-loop this am.  Finished with our annual treats and drinks.

Adidas Energy Boost Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Dec 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.130.003.000.008.13

Woke up early - didn't make it down to the group - it's my wife's Birthday so I needed/wanted to home when she woke up.

2.1 miles warm up to the track and then 8 x 600m @ 5k pace with 200m (60 sec) running recoveries.  Hard workout for some reason.  Was doing well until those 2 weeks in Sydney.

1.  2:13 (5:56)

2.  2:12 (5:54)

3.  2:07 (5:40)

4.  2:10 (5:48)

5.  2:08 (5:43)

6.  2:10 (5:48)

7.  2:09 (5:45)

8.  2:10 (5:48)

(4 miles)

2 miles back to the house

Adidas Energy Boost Miles: 8.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Sat, Dec 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.503.000.000.0013.50

Ran from the Y and followed the posted long run route.  Didn't make any plans to meet anyone so ran alone, though  I saw many on the route that I knew.  Enfield, Expo route = lots of hills! 

Took it easy and tried to stay around 8:00 pace - though the last 3 were 6:40's - 6:50s.

7:45 AP for the run.

6 x hill strides / spritnts.  First one is always hard - 19 seconds on the first one - 15 on the last - so definitely loosened things up after the long run.

Saucony Ride 7's - Blue Miles: 13.50
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
42.633.007.000.0052.63
Saucony Ride 7's - Blue Miles: 24.50Adidas Energy Boost Miles: 23.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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