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

Week starting Mar 18, 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
51.750.005.002.2559.00
Saucony A5 Miles: 15.00Saucony Cortana Miles: 23.00Kinvaras - Black - Neon Green Miles: 10.00Kinvara's - Boston Blue Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

In San Antonio with the family.  Slept in but managed 4 easy on the treadmill - get the legs moving a bit.

Saucony A5 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warm and humid - continued recovery run - 7 super easy.  Legs started feeling better by the last couple miles.  Took it easy as still trying the quad from flaring up.  Rolled it last night for some time and it was sore this morning.

Tomorrow looks like a wash out - the prediction is for 3-4 inches of rain tonight through tomorrow am.  I may end up running a double - some at the gym in the am and then in the afternoon.  


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
14.750.000.002.2517.00

AM - 4 inches of rain last night - lots of lightning and rain when I woke up.  So off to the gym, 10 miles on the indoor track.  This really isn't too bad with music and getting into a zone.  

Will be going on at lunch for 6 more.

I think I will finally take a day off tomorrow - we are doing a tempo run on the hills Thursday.  Would like to get to 6 miles of tempo pace.

 

PM - I was really on the fence about what to do for lunch.  I ultimately decided on some 400's to work on turnover/speed.  I did not over do-it since 1) I had run 10 miles already and 2) I only had an hour to squeeze this in.  I ran over to the 1/2 mile trail loop and did some warm up laps, and then did 9 x 400m on the crushed granite portion.  After a couple I decided to turn this into a Fartlek style workout but running the other half of the loop - which is covered in wood chips - as recovery.  This took about 2 minutes so it worked out great and allowed me to add to my mileage at the same time.  I did not rest but kept this up as a continuous loop - 400m hard, 400m recover, repeat.  I set up the distance alert on the Garmin so I would run the correct distance.  It was hard to keep consistent on the trail so my lap times varied a bit but I managed to start hitting them on the last few.  

9 x 400m 1:30 (first couple) down to 1:23 on crushed granite trail with 400m active recovery.

Easy pace back to the office - 7 miles total.

As a side note I reached in my gym bag to grab my kinvaras and they weren't there, fortunately I had the A5's.  I hit a couple puddles on the way back - bad thing about the A5's is that they have holes in the soles - but that is also a good thing, too, because the water drains back out. 

Kinvaras - Black - Neon Green Miles: 10.00Saucony A5 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

55 degrees - felt cool but a bit humid.  

I mile warm up and then I met Russ at the annex.  The group was doing Fartlek on the trail but we had decided on a tempo run.  This might be the last one before the big show.  In the end it was a wise choice because the trail was dark and washed out in some places and we heard from other runners that it was not a good run.

We ran 5 easy to the top of Expo and 35th then ran 5 tempo miles through the Expo hills, over LAB and then 2 miles on the trail.  I wasn't sure I would do to well because my legs still felt a bit off from Tuesday.  However, it all worked out in the end.  Big surprise too coming back as a strong wind was right in our faces.  The trail definitely took some pace off, there was the initial part where it was a bit dark and I stumbled a couple steps but managed to keep it going.  Our easy miles were a little fast at the end, too, I looked down at one point and we were at a 6:58 pace.  I thought our pace was pretty good through the hills and overall we were pretty happy with the run.

6 easy - progressive up Expo hills - 8:18, 8:01, 7:41, 7:17, 7:07

and then 5 @ tempo:  6:26, 6:24, 6:20, 6:30, 6:15.

Lunch:  1 mile warm up and then hammered the quads with extensions, lunges, and one legged body squats, plus core.  Trying to toughen up the quads a bit for the downhills.

 

PM - 4 easy around the trail after work before I picked my son up from piano.

Saucony Cortana Miles: 5.00Kinvara's - Boston Blue Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 recovery early in the morning.  Legs felt beat up - took it slow.

 PM - 4 easy after work.

Saucony Cortana Miles: 6.00Saucony A5 Miles: 4.00
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

Slept in after 9 hours of sleep!  The legs are definitely feeling the stress I have been putting on them these last 2 weeks.  5 easy before the last big 23-24 mile run tomorrow which will be 3 weeks out from marathon day.

Saucony Cortana Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.750.005.002.2559.00
Saucony A5 Miles: 15.00Saucony Cortana Miles: 23.00Kinvaras - Black - Neon Green Miles: 10.00Kinvara's - Boston Blue Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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