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

December 24, 2024

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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
Thu, Mar 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.005.500.0011.00

Funny morning - like most seem to go when I don't get to the group meet up on time.  I parked at the Y and went in and used the bathroom etc. and didn't see anyone come down the hill - the group meets up the street at a running store.  

Anyway, wasn't sure what I was going to do today.  Hamstring is a bit sore but nothing too terrible - so slow easy run on the trail - or the super fartlek on the trail or on prescribed route.

So I started on the trail with the intent of doing the super fartlek on the road - the hills of Scenic, Pecos and Enfield.  Then I ran up on a couple of runners from the running group and asked them if they were doing the Fartlek - no they said - and it was cancelled so people were going to the track.  Huh.

Now I turn around on the trail and head towards the track, pass it, and then come back as part of a longer warm-up - and I pass one of the faster guys coming back.  I ask him what he is doing and he says he was running the hills but decided to stop as his quads were sore.  Now   I am confused.  So I turn around again and head for the hills.

In the end I finished the workout with 11 miles on my watch.  

Warm up -

Then 10 minutes at HMGP - 6:20 - then 2 minutes rest -

5 mins at HMGP with 1 minute rest x 3 (schedule said @10k pace but with the hills and my recent injuny and somewhat sore legs I figured HGMP was good enough)

Then 1 min HMGP with 1 min easy x 10.  Again schedule said 5k pace but why?  Honestly I was tired - very muggy this moring - and my legs were not feeling it.  I started to add up the minutes and I figured 35 total mins @ HMGP was pretty good - so  I stayed around that pace.

Short easy cool down.  AP for the total 11 miles with easy miles and slow recoveries was 7:10.  

Have not added up the threshold miles but estimate around 5.5 ish.  

Kinvara 4's Red Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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