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

Week starting Mar 20, 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
45.550.001.704.0051.25
Kinvara's Lime Green Miles: 15.00Kinvaras - Black Miles: 32.25
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

8 recovery pace miles - 8:50's.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Another great morning - only saw one other runner this morning.  Where is everyone?  I have not seen many runners in the neighborhood for a couple months now.

Miles 7:50's to 8:00. 

Mile repeats tomorrow. 

Kinvaras - Black 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
5.000.000.004.009.00

Early morning and 65 degrees / high humidity - had to meet the group @ 5:30 and I wanted to get some miles in before then so I woke up at 4:45.  Got downtown at 5:15 so I had time for a bit of a warm up, then met the early group and we did another easy warm up.  So I ended up with 3 miles easy.  Then on to mile repeats.  We do our repeats by Barton Springs pool.  The loop around the park is exactly 1 mile and includes a couple of good hill climbs.  We run one way one repeat and then the other direction for the next and alternate back and forth. 

I was going to do 5 repeats but coach told me 4 was enough with the 10k race coming up this weekend. 

I ended up running them alone as I was running these a bit faster than the others. 

Quite happy with the mile times given the hills on the loop.  Ran them just as fast as the 1200m workout and those were on the track.

Mile 1: 6:05

Mile 2: 6:07

Mile 3: 5:59

Mile 4: 6:00

Kinvaras - Black Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ah, a full 8 hours of sleep last night.  My body needed that.  

I think today qualifies as summer - full sun and 85 degrees.  I had to run during my lunch time since I slept in this morning.  I don't think I am ready for this yet.

I ran on the soft trail and was content to hold the pace in recovery range.  7 miles @ 8:59 overall average.

Kinvara's Lime Green 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
7.550.001.700.009.25

1.75 easy then met up with the group.  Another 2 easy then 10 x 1 minute fast (5:59-6:18 pace) with 1 minute recovery.  Followed some cool down miles @ 7:40's pace.  When I got back to the car it was still early so I added another mile.  I took a trail and ran until the trees covered the moonlight and then turned around.  Seems like it would be a good run to keep going - maybe I will bring my light with me next time.

Kinvaras - Black Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Today was a scheduled day-off but I went to the gym and did an hour in-door cycling as recovery and get the blood going.  15 miles in 60 minutes.  I am going to put down 4 miles for the effort.   

I read a great article/interview in Marathon and Beyond with Brad Hudson who is a well known marathon coach (and a 2:13 guy back in his prime.)  A couple of the main points were: 1. marathon runners generally do not run easy enough on easy days or hard enough on key workout days and 2. a big mistake is to run long runs to slow.  He goes on to explain that a marathon is all about fuel and the only way to train your body to best utilize its fuel is to train no slower than 10% off of MGP during long runs but really the more miles at MGP the better.

I have been reading and hearing this a lot lately.  If one runs long runs too slow one cannot expect race day "magic" to happen  and all of a sudden run 26 miles at MGP.  It all sounds logical to me.  I personally had better results running MGP on long runs than when I did separate MGP runs during the week so maybe there is some truth to it.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Wow - slept in until 7 - 9 hours of sleep.  I think I slept too long.

Nice and easy around the neighborhood, 4 pickups at the end at 10k pace.

Kinvaras - Black Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.550.001.704.0051.25
Kinvara's Lime Green Miles: 15.00Kinvaras - Black Miles: 32.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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