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

Week starting Dec 19, 2010

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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
33.000.002.505.0040.50
Kinvaras - Yellow Miles: 40.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Mon, Dec 20, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

On the beach at South Padre Island.  The sand is hard packed enough to run on.  I ran 1 mile to the jetty and turned around - 4 miles up the coast and back for a total of 8 miles.  Threw in 100m strides at the end at 5k pace.  Great to be running along the water with the sun coming up. 

Kinvaras - Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Dec 21, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.500.0011.50

Warm and humid - still dark out - a bit strange running on the beach in the dark.  After 3 miles it was dawn so I had some light.  7 miles on the beach - turning back into a strong wind - I got back on the main road at this point hoping there would be some cover from the buildings.  It was a bit of a help but the wind was still pretty stiff.  Easy miles around 8:00-8:10. Dropped the last 2.5 miles to 7:10, 7:05 and 6:47.  Cooled down .5 miles back to the condo.  

Kinvaras - Yellow Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Wed, Dec 22, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy on the beach - watched the sun come up as I ran.

Kinvaras - Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Dec 23, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.005.009.00

I used the GPS to find a local High School to use the track.  6 am - dark and humid - mid 60's.  Ran 2.5 miles warm up followed by 4 "super sets" of 5 x 400m.  1 minute rest between 400's and 1 recovery lap between super sets.  This was a pretty grueling workout but satisfying.  It took a few laps to find the right pace - I did not use my GPS function - I used the stopwatch instead - so I had to pace of of 100m marks.

Set #1: 1:37 (6:30 pace) 1:35 (6:22 pace), 1:33 (6:14 pace), 1:32 (6:10 pace), 1:33 (6:14 pace)

Set #2: 1:27 (5:50 pace), 1:29 (5:58 pace), 1:28 (5:54 pace), 1:27 (5:50 pace), 1:28 (5:54 pace)

Set #3: 1:27 (5:50 pace), 1:25 (5:41 pace), 1:27 (5:50 pace), 1:28 (5:54 pace), 1:28 (5:54 pace)

Set #4: 1:25 (5:41 pace), 1:24 (5:37 pace), 1:22 (5:29 pace), 1:24 (5:37 pace), 1:18 (5:13 pace)

5 miles of speed work for the day.


Kinvaras - Yellow Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Fri, Dec 24, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Last day on the coast - 6 easy on the beach.

Kinvaras - Yellow Miles: 6.00
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
33.000.002.505.0040.50
Kinvaras - Yellow Miles: 40.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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