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

Week starting Jan 13, 2013

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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. 

Favorite Blogs:

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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
54.330.005.500.0059.83
Brooks Pure Flow Miles: 31.50Saucony Ride 5's Miles: 13.33Blue Orange Fastwitch Miles: 15.00
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

Late night last night so slept in today.  Didn't get a chance to go down and root for my friends at the half.  Did manage to run 8 easy miles when I finally got out the door at 9am.

Brooks Pure Flow 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
11.330.002.000.0013.33

Cold, windy, light rain, dark, 5 am, all reasons to stay in bed.  Somehow I got myself dressed and out the door.  Met up with the group at the annex but had to get started early so I took off before the huddle.

2.3 miles warm-up to Spring Creek.  Then 6 x .32 mile hill work - long gradual climb the first half then steep hill followed by a bit of a flat stretch to the end.  Was working on the second one before the rest of the group showed up.  Coach arrived early and caught me after my first one.  He told me to run these at 2:15 - first one was 2:24 and that was hard enough. So I pushed it and got down to 2:12 but most were around 2:16 - 2:18, with the last one back to 2:22 because my legs were on fire up that steep part.

Then 3 x backwards up the steep bit.  No time for hill strides as I had to get going to make a 7:30 work meeting.  Would have liked to add a couple more miles back at the end, too.  Oh well.

2.3 miles back to the annex - 7:30's or so. 

Went out for a double - I decided I better start getting ready for Boston.  LOL.  

4.75 miles easy on the trail at lunchtime - a solid 13 mile day. 

 

Saucony Ride 5's Miles: 13.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 recovery miles at lunchtime on the trail.  Low 8:00's for the pace.

Brooks Pure Flow Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.500.0010.00

Met up with the group for 8 miles with some fartleks.  Nice and cold.  We ran most of the fartleks on the road today which definitely helps compared to the trail.  

3 x 3 mins fast with 1 min recovery in between, then 3 x 2 mins with 1 min recovery in between, then 5 x 1 min with 1 min recoveries.

Nice progressive effort - 3 minutes on bits @ 6:30's-6:40s,  2 minute fast bits run 6:10-6:20's, and 1 minute fast bits run at sub 6 pace.

Legs are feeling strong again which is a welcome relief.  Also, my heart rate seems better since I started taking a iron supplement every day.  I didn't have my blood checked but though it might be the culprit.  We will see.  A lot of the symptoms listed in this article I have been experiencing - http://www.pfitzinger.com/labreports/iron.shtml

Added some easy miles in after the workout in order to put in a solid 10 mile morning.

First run in my brand new Saucony Fastwitch which are awesome shoes.  On clearance at runningwarehouse so I may need to pick up another pair or two. 

Blue Orange Fastwitch Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles at lunchtime around the trail.  Feel like I am coming down with something - I hope I will be able to get my long run in tomorrow.

Blue Orange Fastwitch Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

Woke up not feeling too good, but felt that getting this long run in was critical.  I paid the price later in the day as I had to rest a lot and take a good nap.  I definitely have a respitory infection and felt dizzy after the run.

Met up at 6 am and started out with a new guy who is also running Boston and has run sub 3 before.  He wanted to do 16 but since he didn't know the route he was stuck with me doing over 18.  We ran along the Austin Marathon course.  Of course my watch died on the first mile but I checked in with Collin several times and we were running 7:07 one mile and 7:15 the next, so staying in the low 7's.  When we got to Duval with 3 miles left a group of runners that were pushing it started to run by. We hung for a while but I could tell my legs were getting tired.  I told Collin to follow those guys in and I just kept going at the regular pace.  For me the goal was to get the legs used to the mileage again before I worry about pace.


Brooks Pure Flow Miles: 18.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.330.005.500.0059.83
Brooks Pure Flow Miles: 31.50Saucony Ride 5's Miles: 13.33Blue Orange Fastwitch Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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