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

Week starting Jan 23, 2011

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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
45.2515.005.000.0065.25
Brooks Black 2 Miles: 13.50Kinvara's Lime Green Miles: 14.50Kinvaras - Black Miles: 42.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Nice cold morning - 8 easy @ 8:30 pace.  I am planning on going out at lunch as well.  I would like to hit 70 miles and then taper over the next 3 weeks.  

Mile repeats are on the schedule for tomorrow.

5.5 easy on the soft path near the office.  8:20 overall pace.

Brooks Black 2 Miles: 13.50Kinvara's Lime Green Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Perfect morning for running.  Met the group for an easy warm up followed by mile repeats. Repeats were done on a loop section around Barton Springs park.  We run one direction for one repeat and go the opposite for the next.  A couple good climbers in there for extra fun.  I had wanted to complete 6 of them, and after 5 I was on the fence but my legs were tired.  Half the group stopped at 4 with 3 of us doing a fifth.  I would have been on my own for the 6th.  Saturday, strength training on Sunday, and yesterday's mileage were catching up with me a bit as well. 

Splits:   1. 6:30, 2. 6:20, 3. 6:18, 4. 6:20, 5. 6:15.

Kinvara's Lime Green Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Low 30's this morning - great weather for a run.  Ran 9.25 recovery pace miles
@ 9:01 overall average. 

Kinvaras - Black Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

I wanted to get in a medium long run but at the same time go easy on my legs.  So I drove downtown to the Lady Bird Lake trail.  I ran the 11 mile loop from the pool and tacked bit on before and after to get to 13.5.  It was in the 30's so great day for running.  When I left the house it was 39-40 so I wore shorts and no gloves or hat.  I think it was colder downtown.  The last mile was really cold - this is when the sun was just coming up.  When I got in my car the temp was 31.  Strange that it would cool off a few degrees during sunrise. 

Overall pace for the run was 8:20 - the last couple miles were in the 7:50's. 

Kinvaras - Black Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0015.000.000.0020.00

Hey - finally a morning where gloves and hat not required. Low 50's so I broke out the singlet.  Final long run before taper time.  Felt pretty good but legs were a bit tired by mile 19.  It was a big week so I am not surprised.  The good news is that even with the slow miles at the beginning I would have qualified for Boston as long as I kept it together for 6 more miles. Lots of hills for the first 9 miles.  Overall pace of 7:30.  Splits:  8:47, 8:12, 8:09, 7:56, 7:47, 7:33, 7:23, 7:11, 7:20, 7:16, 7:11, 7:16, 7:20, 7:18, 7:19, 7:25, 7:20, 7:18, 7:19, 7:10.

That's 2 strong Saturday's in a row now.  Will be taking it easy the first few days this week - most likely running soft trails to let the legs recoup.  Probably taper something like 45, 35, 20. 

Kinvaras - Black Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.2515.005.000.0065.25
Brooks Black 2 Miles: 13.50Kinvara's Lime Green Miles: 14.50Kinvaras - Black Miles: 42.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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