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

Week starting Mar 04, 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
26.000.003.500.0029.50
Saucony Cortana Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

After 2 full days off and a treatment on my quad yesterday I decided to go for an easy run this morning.  I did not wear my Garmin but I can tell you the pace was slow.  I am sure I will never go through a training period like the past Saturday to Saturday period - it destroyed my legs and nearly gave me a major injury.  If I had it all to do it all over again I would have replaced that Tuesday run with an easy run.  Live and learn they say.

My legs were very lethargic this morning but started feeling good by the last mile.  My quad is much better - probably 90-95% - so I will continue to take it easy this week.  I am pretty sure I won't get above 40 miles.  But hey, one of my running buddies just ran at 3:00:17 at Napa Valley this past Sunday on 40 miles a week training - so I am not too worried about taking an easy week at this point in my training.

Saucony Cortana Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Nice 8.5 mile easy run - did my regular out and back with a little extra - no watch but pace at the end was probably high 7:00's.  

A couple of times it was light rain - very enjoyable.

Quad is probably 95% - did not really bother me at all.  Still a bit on the sore side.  It seems to move around a lot - kind of hard to pinpoint. 

Possibly going to the gym at lunch to hit the core - time to really start in on getting stronger. 

PM - 45 minutes core - got to 10 x 200lb on the crunch machine!  Did some light leg extensions to gently work the sore quad, along with some one leg squats, regular back and core workout as well.

Saucony Cortana Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Had some more therapy on my quad - there was a knot deep that was causing all sorts of issues.  Seemed to have gotten it worked out, also got some good strengthening exercises for the hip and a really good stretch.  Should be back up to speed in no time.

7 ish miles - no pace watch - on Brushy Creek train in the rain - some paths of concrete by there was a 12-14 inch worn path right next to it of hard packed dirt - which at this point had turned a bit muddy.  Other parts crushed granite.  Never been there before but it was really pretty - would go again.  Pretty good pace at the end as it was coming down pretty hard and I was late to where I needed to be.

Saucony Cortana Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.500.007.50

Went to the indoor track due to the rain.  Was going to go easy but this other runner kept looping me and well, I didn't like that.  So after a mile I sped up, caught and passed him  He kept with me the rest of the way.  I did not pay attention to lap times, I am guessing 6:20 pace.  3.5 miles at this pace, the other runner stopped when I hit 3 miles.  Then over 3 miles easy pace to finish the run.

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.003.500.0029.50
Saucony Cortana Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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