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

Week starting Mar 17, 2013

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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
53.5016.005.000.0074.50
New Ride 5's Miles: 39.50Soft Surface Miles Miles: 25.00Pavement Miles Miles: 49.50Brooks Pure Flow Miles: 14.00Blue Orange Fastwitch Miles: 16.00
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

Quite a big turn out for the Sunday morning easy run.  Met up at 7 am and did the 8 mile trail loop around Town Lake.  

Legs hurt for the first mile or two but got progressively better.

4 x 50 m strides after. 

New Ride 5's Miles: 8.00Soft Surface Miles Miles: 7.00Pavement Miles Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

14 days of running = a day off today.  May go to the gym for some core work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.004.000.000.0019.00

Wow, did I want to keep sleeping this morning.  Somehow I got myself up and out the door.  14 mile run today but wasn't sure if I would be able to run some faster miles towards the end or not.  Surprisingly my legs felt pretty good by mile 2.  I checked the mileage at mile 7 to see where I had to turn around and didn't start my watch again.  I missed recording 4 miles but the pace was close to MGP.  Mostly 7:20's and 7:30's after mile 2, then MGP for last 4 or so.  6:50's - 6:40s then 6:30 last mile and 5:50's for the last quarter.   

5 miles easy at lunchtime on the grass and trails. Legs feel good.  This will be the last week of doubles I think.

Brooks Pure Flow Miles: 14.00Soft Surface Miles Miles: 5.00Pavement Miles Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Quick recovery run after work.

New Ride 5's Miles: 5.25Soft Surface Miles Miles: 3.25Pavement Miles Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Ran 2 warm-up miles before the meet-up.  We met up north at a new location instead of doing this on trail.  The only problem with this route is that it was an out and back on Shoal Creek from 38th - this was a considerable portion of our 24 mile run this past Saturday, so I was kind of hoping to be done with this street for a while.  Oh, and we had no water support.

Met up with the group and then ran another 2 miles easy and then 10 mins at HM pace, then 3 x 5 minutes at sub 10k pace, and we were supposed to do 10 x 1 minute but we ran out road at the end - we should have gone a bit further up before turning around.  We ran the last one for 2.5 minutes so that counts as 3 1 mins in my book.

10 mins @ 6:20 pace

2 mins recovery @ 8:00 pace 

5 mins @ 6:00 pace

2 mins recovery at 7:54 pace 

5 mins @ 6:04 pace

2 mins recovery @ 8:00 pace 

5 mins @ 6:00 pace

1 minute recovery @ 8:00 pace 

1 min @ 5:50 pace

1 minute recovery at 8:20 pace 

1 min @ 5:50 pace

1 minute recovery at 8:20 pace 

2.35 mins at 5:43 pace

Short cool down - did not do my normal 2 plus miles cool down.  Only 10 miles this morning but I will run 5 + later today. 

6 miles at lunchtime at a pretty good clip - no GPS though. 

Think I am going to run the marathon in the Fastwich.  I like them more and more.  Besides, the bottom heels say "U R Losing" on one shoe and "I'm winning" on the other.  What's not to like about that?! 

Blue Orange Fastwitch Miles: 16.00Soft Surface Miles Miles: 3.50Pavement Miles Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 easy at lunchtime.  

New Ride 5's Miles: 5.25Soft Surface Miles Miles: 3.25Pavement Miles Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0012.000.000.0021.00

Point to point course this morning with the wonderful hills of the lollipop loop at the end. This part can be seen in those paces where I had 2 x 7:00 min miles towards the end.  The course was marked at 19 miles but somehow we ended up with 20, plus I had run 1 easy mile before meeting up with the group.  That should do it for the 20 milers!!  

I wanted to run 10-12 @ MGP and did pretty good I think after another solid week of training.  Started with the group and took off with another guy and we ran together for most of the way.  I lost him on the hills at the end - caught me at the water stop - but then I pushed the pace for the last three miles and dropped him again.  Felt pretty good overall but I am happy these runs are over for now.

8:50, 7:50, 7:21, 7:06, 7:08, 7:10, 7:08, 7:01, 7:04, 6:50, 6:47, 6:50, 6:50, 6:48, 7:05, 6:52, 6:50, 7:00, 6:35, 6:25, 6:27.

6 x 50 strides at the end. 

Going to try a new taper method this time around.  75% of peak milage for 2 weeks and then 50% for last week.  So I will shoot for around 55 miles the next two weeks.   

New Ride 5's Miles: 21.00Soft Surface Miles Miles: 3.00Pavement Miles Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.5016.005.000.0074.50
New Ride 5's Miles: 39.50Soft Surface Miles Miles: 25.00Pavement Miles Miles: 49.50Brooks Pure Flow Miles: 14.00Blue Orange Fastwitch Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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