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

Week starting Jan 08, 2012

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.5013.004.000.0067.50
Saucony Cortana Miles: 34.25Kinvaras - Black - Neon Green Miles: 33.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy around town lake trail this morning.  It was quiet and peaceful.  Legs felt good - maybe the shoes?  Only time will tell.  I think the legs are now ready for some punishment - let the fun begin. :-)

Saucony Cortana Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Windy and cool - had big storms overnight but it was not raining when I headed out.  7 recovery miles - 8:40's - nice and easy - saving my legs for tomorrow.

Saucony Cortana Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.253.002.000.0015.25

40 degrees and windy this morning.  I ran 1.5 miles easy and then met the group at the annex. We ran the lollipop route this morning.   It is called this because if you looked at it on a map there is an out and back with a big loop in the middle.  It goes through a section of town called Barton Hills - it it is pretty dang hilly.  We ran up Robert E. Lee road which is a straight up incline, then got off track a bit which required another good climb, and then finally made it over to the lollipop which has some really good rollers.  The paces don't seem that hard but the course made it so. We turned it into a pretty good progressive run. 

Ran some strides after the run.

8:26, 7:59, 7:55, 7:54, 6:59, 6:47, 6:44, 6:44, 6:35, 6:25.  w/.5 cool down @ 8:15.

 

Lunch - 4.75 miles - first mile slow then 8:10's-7:50's.   Headed out on the trails behind the office.  They were quite muddy so ran over to the soft trail loop around the pond.  On my way back I planted on a slick muddy part of the trail and went down without warning.  The worst part of this was that this morning during strides we decided to race on the last one.  My legs kind of gave in and I fell on the crushed granite trail palms first.  Needless to say I was cut up.  So when I fell to day it was the exact same deal except this time it was mud.  So know I have mud in my cuts.  LOL.

Saucony Cortana Miles: 15.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Very easy out and back from the house - no watch.  

4 easy at lunchtime.

Kinvaras - Black - Neon Green Miles: 5.25Saucony Cortana Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

30 MPH gusts, 36 degrees, windchill in the 20's - call me a wimp but I decided not to run 1000's on the track this morning.  I have done it once before in similar conditions and it was just terrible. Fortunately, I got an email late last night from Russ asking if I was going to go to the workout.  We kinda both talked each other out of it with the intention of running Saturday's long run hard instead.  

I went the the gym and ran on the indoor track.   7:30s according to the lap clock and then picked it up on the last 2 to around 6:30 pace.  Nice run even though it was rather long to be running around an oval - still prefer it to a treadmill.  At least when I am running I generate a breeze which helps keep the heat down.  I usually start to overheat running on a treadmill.

Kinvaras - Black - Neon Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Holy moly this was a tough run - especially the last 4 miles. The plan was to run this hard since we skipped the hard workout on Thursday.  I did not have a set number of MGP miles but I thought at least 10 would be good.  This training I am trying to run MGP miles at 6:50 or below to get my legs use to the pace needed. We ran the 14 mile Grove route but had to do an out and back at mile 12 - it was tempting to keep on the trail and finish at 14 but we pushed through and added the extra miles on.  My legs were getting tired.  I think the soft trail takes something off the pace so we were probably working harder than what the paces say.  Russ and I managed to stick together the entire run which was great.  It was cold but no wind so it did not feel that bad.  The sun coming up was a welcome sight indeed. 

Overall average pace was 7:01.

 8:32, 7:41, 7:13, 6:59, 6:55, 7:10, 7:12, 6:55, 6:49, 6:59, 6:45, 6:48, 6:38, 6:27, 6:42, 6:20.  followed by 4 x strides.

Kinvaras - Black - Neon Green Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.5013.004.000.0067.50
Saucony Cortana Miles: 34.25Kinvaras - Black - Neon Green Miles: 33.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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