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

Week starting Jan 17, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.253.000.000.0039.25
Newton Sir Issac's Miles: 20.25Nike Vomero 4's Miles: 19.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

20 minutes eliptical, followed by 55 minutes spinning, followed by 15 minutes eliptical, for a total of 1:30 aerobic workout. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Cleared to run today by the PT, will try an easy 5, tomorrow cross training, 9 - 10 miles on Thursday, Friday cross train.  I need to get a 22 miler in on Saturday or Sunday - that will be 3 weeks from the Marathon.

Five easy miles - testing out the injury recovery.  Some tenderness but never enough pain to make me stop running.  My lower back was somewhat stiff after the run.  Amazingly, I got up after some time at my desk and walked with no major problem/pain.  Cross training day tomorrow, will try to run again on Thursday morning.  PT said to go for 9-10 miles.  I will see how I feel Thursday morning.  It is all pretty iffy right now - not sure if I want to risk the 22 miler this weekend or not.

Newton Sir Issac's Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

cross training day today - nerve issue is much, much better.  1 hour spinning class - high intensity.

 9-10 miles planned for tomorrow am.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice morning for a run - I got 10 miles in with the last couple @ MGP.  I stopped briefly at mile 5 for water and felt little to no pain, so finished out the next 5 at a faster pace.  Also saw the PT this morning again.  The right side lower back muscle was still not firing @ 100% so we worked on that again. 

I may cross train or do 5 easy tomorrow and try to get 20-22 in on Saturday.  Could end up with a 40 mile week which would be great since last week was basically no miles and I only have 3 weeks until the marathon.  I don't have a clue on how to taper at this point - build up on week 3 and then taper back down from there?

Newton Sir Issac's Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

15 minutes on the eliptical followed by 5 miles on the treadmill at recovery pace.  Everything seems ok - so 20 mile run tomorrow.

Newton Sir Issac's 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
16.003.000.000.0019.00

Let's see - coming off an injury, fighting a cold/infection, bad sleep and warm/humid morning = terrible training run.  It was tough, seemed to struggle the last 4 miles.  I wore myself out a bit on the hills and paid for it later.  I can't remember a worse long run in a while.  8:00 is overall pace, 3 or so MGP miles, I have not really looked at my garmin splits.  My legs are really sore - can 10 days off or running be so hard to come back from? 

Nike Vomero 4's Miles: 19.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.253.000.000.0039.25
Newton Sir Issac's Miles: 20.25Nike Vomero 4's Miles: 19.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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