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

Week starting Feb 19, 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
37.7015.006.600.0059.30
Saucony Cortana Miles: 14.00Kinvaras - Yellow Miles: 18.30Kinvaras - Black - Neon Green Miles: 10.00Saucony A5 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Cool morning - very quiet out on the streets.  7.5 easy - a bit stiff from Saturday but the legs felt better after a few miles.

Saucony Cortana Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.002.000.0012.00

The group schedule was 10 on the trail with the last 20 minutes hard effort.  I decided to run from the house.  I didn't feel like the trail again, and with Russ nursing an injury (I warned him he was pushing it a bit) it would be just me out there after a while, so I didn't see a need to drive all the way downtown.  Besides, last week when I tried this on the trail it did not work out too well.

The legs felt really good so I let them carry me.  I ran some rollers out for a while then down Jollyville and turning around at the Arboretum, coming back up Jollyville and some back streets to the house.   Nice gradual by steady elevation gain on the way back.  I turned it into a progression run. I kept thinking of what Joe Rubio said in Kevin Beck's book (the chapter I have based most of my training on) about how he would do his progressive 15 mile progressive runs: 5 eays, 5 @ MGP, and 5 as hard as he could.  Well, I wasn't doing 15 miles today, but stuck with the idea for the run that I had, except that I had too many easy miles up front.  Maybe next time something like 4, 4 and 4.  Well see, this run seemed good enough!

8:51, 7:52, 7:41, 7:21, 7:13, 7:10, 7:05, 6:50, 6:47, 6:50, 6:29, 6:15.

I need new shoes!

Cutting back mileage a bit this week - that's the plan anyway.

Kinvaras - Yellow Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Actually a pretty warm and muggy morning - 6.5 easy in the Cortanas.  I really don't like these shoes that much - it's too much shoe.  Good enough for plodding along, I guess.  8:40 AP.

Saucony Cortana Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.003.600.0010.00

Wow - 66 degrees this morning.  The Boston schedule had some funky fartlek while the rest of the group had intervals.  I emailed Mike last night and we decided the intervals would be good to get in some turnover.

We did 5 sets of 600m, 400m, and 200m, with 200m active recovery in between intervals and 2 minutes recovery between sets.  We kept moving a bit during the 2 minute recoveries as well.  These were more "endurance" based intervals than pure speed and we ran them as such.  Never felt out of breath and was nice and relaxed.  In fact, Mike and I were singing "singing in the rain" during some of them, just to make sure we were not working too hard.   I only pushed it on the very last 200m.

3.6 mile easy followed by 5 x 600, 400, 200 sets.

1.  2:14, 1:27, :44

2.  2:14, 1:30, :44

3.  2:09, 1:25, :44

4.  2:06, 1:27, :42

5:  2:07, 1:28, :36

1.6 easy back to the annex.

Only 10 miles for the morning, but I was OK with that since I am cutting back a bit this week.

Kinvaras - Black - Neon Green Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Stayed on the trail behind the office and then around the small lake.  8:40 AP

Kinvaras - Yellow Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0012.001.000.0017.00

Nice morning for a run!  40 degrees, no wind.  We ran a point-to-point down to the trail with some rollers along the way, but a net elevation drop, with a few miles of hills tacked on the end to mimic Boston.  This is the lollipop loop that I died on 3 weeks ago and which today I dominated.  It felt so awesome to take the hills without slowing down too much and definitely not stopping as I did last time.  It was confident booster.  Several factors probably helped me today - I wore my new racing flats which were phenomenal (thanks SJ!), I ran the speed work on Thursday easy and did not kill myself, and I had a couple small baguettes last night before bed (thanks Dasha for the advice.)

Most of the group did 15.5 but Mike and I went up another mile and parked after dropping a few runners off at the other stop.  We passed most of the runners on the hills of expo - we were flying here - looked at my watch once and it read 6:20.  We slowed a bit.  We picked up another runner at a water stop and he had ideas of of turning it into a race I guess, and Mike fell into the trap trying to keep up and pass him.  They were at 6:10 or so and I let them go.  We still had the hills and I was not going to die on them today.  So I ran the last few miles by myself, which I actually like since I don't feel like I have to keep up with anyone.  

Fastest long run yet @ 6:44 overall pace.  Maybe I need to adjust my marathon goal a bit.  We will see how it goes over the next few weeks.  6:40's felt really good.

7:34, 7:05, 6:55, 6:44, 6:42, 6:31, 6:27, 6:20, 6:34, 6:48, (here come the hills) 7:05, 6:53, 6:45, 7:08, (homeward stretch) 6:35, 6:25, 6:02 (including a few strides.)

Saucony A5 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.7015.006.600.0059.30
Saucony Cortana Miles: 14.00Kinvaras - Yellow Miles: 18.30Kinvaras - Black - Neon Green Miles: 10.00Saucony A5 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: