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

Week starting Jan 01, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDerhammer's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

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. 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
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
59.500.005.000.0064.50
Kinvara Red Miles: 8.50Kinvaras - Black - Neon Green Miles: 23.25Kinvaras - Yellow Miles: 9.50Saucony Cortana Miles: 23.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Happy New Year everyone.

 Ran the 8 mile loop from my house with the killer hills on the last 2 miles.  Had a good pace going but needless to say I faded on the hills.   I figured with a full 7 days off my legs would be raring to go and they were until around mile 5-6.  Not sure when I will be 100% again but this is getting old.  Almost a full month since the marathon.

7:50's AP for the run.

Kinvara Red Miles: 8.50
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

Got some free time so headed to the gym.  I ran 8 miles on the treadmill - which was good for me since I could force myself to stick to a steady and easy pace.  Most at 7:53 - 8:10 pace.  Legs felt a bit sore at first but it was a good run.  I think that my red Kinvara's are shot cushioning wise and that has been part of my issue as of late.  I am retiring them.

I ordered the Saucony cushioned version of the Kinvaras for long runs and recovery runs.  It will be interesting to see how they work out.

Kinvaras - Black - Neon Green 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
7.250.000.000.007.25

Chilly am - temps in low 30's.  I ran the hilly out and back from the house. Hopefully I can get some solid mileage in this week and then start going back to the workouts next week.  7.25 miles - AP 8:15.

Kinvaras - Black - Neon Green Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Woke up a bit early with enough time for a quick run before needing to be home to get the kiddos ready.  Going out at lunchtime for a nice double.  Legs feeling better day by day.  2k repeats tomorrow - should I or shouldn't I?

 Quick 5.2 mile run at lunchtime on a soft park trail - had to run it twice.  AP 8:06.

 

Kinvaras - Yellow Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

I decided I would take the leap and do a hard workout.  I figured even though my legs have not been feeling that great that surely they must be fully recovered by now.  Besides, I have found sometimes what my legs need is a good hard workout to make them all better.

I showed up at the group this morning.  There is a separate Boston training schedule that differs from the regular group.  After the coach cut that group loose there were only 10 or so of us left.  I looked around and was worried - it looked like I would be running by myself because no one else would be running faster or at my training paces.  I thought about the 3 months to come and how this could be a very long and lonely training period.  Fortunately Russ showed up at the last minute. He is a super strong runner.  Even though my marathon PR is faster it is not due to a lack of talent.  Russ can throw down a 3:05-3:10 marathon on 4 days a week of training and minimal mileage.  So I think we will both benefit from each other - I am trying to talk him in to committing the time to training to run a sub-3 and he can push me in the workouts.

We did a warm up to Zilker park and then 4 x 2ks on the road around the park.  I guess the time off did me well because 2 and 3 are the fastest 2Ks I have ever run I think.  The 4th was painful and I fell off due to lack of aerobic conditioning.  I know it will come back in a couple weeks though.  Russ took off and finished 15 seconds in front of me on the last one.

1.5 miles warm up to Zilker at 8:20 pace.

1. 2k in 7:38 (6:08 pace)

2. 2k in 7:16 (5:51 pace)

3. 2k in 7:23 (5:56 pace)

4. 2k in 7:32 (6:03 pace)

1.5 easy @ 7:30 pace back to the annex.

 


Kinvaras - Black - Neon Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Went out for a recovery run - 7 miles in 60 minutes for 8:34 AP.  Hit some good trails that I have not been on before so it was somewhat of an adventure.  I have a hard time getting my legs to slow down the cadence on the the open road though - running 8:00-8:10s before looking at my watch and slowing down.  

Tried out the Cortanas today.  The jury is still out.  They are definitely roomy.   I had to stop a couple time to tighten up the shoe laces as my feet were moving around.  Definitely pretty well cushioned and only 2 more ounces heavier than the Kinvaras.  The plan is to wear them on my easy days and some long runs.  Hopefully it will reduce a bit of the pounding, which in turn should lead to quicker recovery and the ability to run more miles.

Saucony Cortana 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
16.250.000.000.0016.25

The group did a point-to-point course today.  It's a great course but always a hassle arranging a ride back and finding a group to run with.  The groups tend to get splintered and I usually find myself running alone.  

I met up with a small group for 16 miles and ran with them for 2 before picking up the pace.  From then on I was by myself but passed a lot of runners that had started and different times and different starts depending on how many miles they were running.  

 All in all it was a solid run and a good week.  The legs are feeling good again. The last 2 miles were hard but expected at this point.

8:42, 8:23, 7:12, 7:22, 7:25, 7:10, 7:12, 7:16, 7:16, 7:24, 7:12, 7:03, 7:05, 6:41, 6:58, 6:59, .25 @ 6:30.

Saucony Cortana Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.500.005.000.0064.50
Kinvara Red Miles: 8.50Kinvaras - Black - Neon Green Miles: 23.25Kinvaras - Yellow Miles: 9.50Saucony Cortana Miles: 23.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: