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

Capitol 10 K

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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. 

Favorite Blogs:

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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
47.2010.006.203.2066.60
Kinvara's Lime Green Miles: 38.52Kinvaras - Yellow Miles: 28.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Capitol 10 K (6.2 Miles) 00:38:57, Place overall: 134, Place in age division: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.200.0012.20

What an awesome day for a race.  A cold front came in last night.  I awoke to 55 degrees and a nice breeze with low humidity.  I could not ask for more.

I got up early.  The race was a late start at 9am.  I don't remember it being that late before.  I knew it was going to be crazy downtown as the race was sold out with 10,000 timed runners and 9,000 untimed runners.  I drove down 2 hours early and parked at Barton Springs pool and then did 1.7 miles warm up to the running club's annex.  I hung out there and met up with other runners from the group.  At about 8:15 or so we went out and did another warm-up.  We ran a loop to the starting gates but I had to job back to the annex to use the bathroom and then came back.  

I was not sure what I could do today but I did know I wanted to break 40:00 - that was my goal.  A good running partner, Kevin, told me he thought I could run in the 38:00's with how I have been running in training and that floored me.  I really did not think that was possible but he did plant a seed.  I have not run a 10k in 2 years so I was not sure what I could do.

Based on my goal of 39:50 I knew I needed to run 6:24's across the board.  This course is a steady and slow up to the state capitol building and then a sharp right with a big incline, a left and then after mile 1 another left followed by 2 miles of hills before the course turns fast - the final mile is a slight incline back into town.  My splits pretty much reflect this.

My strategy was to hit 6:24 the first mile and I was off - the timer read 6:44 or something and I panicked - I forgot about my chip time and that I was a few seconds back.  So I dropped the pace here and though the hills.  These were pretty tough but each steep hill is followed by a nice decline so the time can be made up.  I actually like hills so I did not slow down that much going up.  I was afraid this might come back to get me but it didn't.

I flew through miles 4 and 5 and at this time knew I had 39:00 in the bag and let my pace slip a bit.  I had no idea at this time that I could break 39:00 or I might have endured some pain and tried to push harder.  When I hit 6 though I dropped it and when I saw I had a chance at breaking 39:00 I ran hard.  My watch said 38:59 but I was not sure what my official time would be.  Well, happy to report that my official time is 38:57 - so I killed my last time and PR'd by almost a full 3 minutes!!

We ran 3 miles cool down afterward. 

Splits: 6:32, 6:20, 6:18, 6:05, 6:07, 6:15, last .25 @ 5:21.  Overall pace 6:14.

Can't wait to run a 5k to see what I can do.



Kinvara's Lime Green Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

In Las Vegas for a conference.  Took off towards the mountains though I never got that far.  10.5 easy, average 8:35 pace for the run.  

A shout out to the wonderful drivers of Las Vegas.  I had a several instances of drivers that actually backed up for me to cross a side road.  These drivers were waiting to get on the main road and when they saw me coming they cleared the road for me to get by.  Never had this happen to me before in my short running life.  Wonderful weather as well - low 60's, sunny and no humidity - dry as a bone.  

Kinvara's Lime Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

 

Someone pinch me - 50's and 29 % humidity.  Ran towards and past the airport.  I don't like running on the strip so I got off it as soon as possible.  Hit a nice long stretch - ran right past the airport.  There were a few sections of crushed gravel or grass next to the sidewalk and I ran on the softer surface as much as possible.  8:00 - 7:45 - most around 7:50 with last 2 at 7:17 and 6:55, .5 @ 6:57.  (My new MGP? lol!)

 

I started following Lolo Jones on twitter - she is an Olympic hurdler.  Love this tweet from her:

Lolo Jones
LSU's Track, has no grass so after my hard workout just threw up in my plastic water bottle. In other news: I recycle

Kinvaras - Yellow Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

My legs are feeling a bit worn out - 3 big days in a row - so I went to the hotel gym this morning and ran 5.5 recovery pace miles on the treadmill followed by some core work.  

Saturday morning I am going to go on a helicopter tour of the Grand Canyon and Hoover Dam.  The helicopter lands at the bottom of the canyon for a 20-25 minutes for a quick snack/drink/look around.  I have not been since I was 5 years old so I am excited about it.  

Kinvara's Lime Green Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.2010.20

Woke up at 6 am - only 6 hours of sleep.  I had Googled looking for a school close by in hopes that there was a track there.  I found a middle school that was a bit over 2 miles away.  I ran 2.7 easy only to find that there was not a track!  Oh, well, there were some nice wide roads around the school so I decided to use the road for 1000m repeats.  I ran 1000m easy to map out my course and then started.  My legs are still not 100%, I think I have been pushing it a bit too hard after Sunday's 10k without giving myself enough rest.  Tomorrow is definitely an off day.  

Anyway - I did 5 x 1000m with some active recovery or total rest in between depending on how I felt.  I looked up what I should be running these based on my 10k time and the range is 3:34 - 3:45 (5:44-6:02 pace.) That's a wide range.  I tried towards the faster end but did not get under 3:40.  Next time when my legs feel more fresh.

1000m @ 3:46 (6:10 pace)

1000m @ 3:40 (5:48 pace)

1000m @ 3:41 (5:54 pace)

1000m @ 3:42 (5:55 pace)

1000m @ 3:42 (5:55 pace)

2.25 miles back to the hotel @ 7:25 pace.

Uplifting video of our running coach:

http://www.youtube.com/TEDxAustin#p/c/1/kie6ArWL8Ug


Kinvara's Lime Green Miles: 10.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.708.000.000.0015.70

 

 Last day in Las Vegas.  I finally had a pretty good night's sleep - about 7 hours and I only woke up once at 4:30.  I fell back asleep when my alarm woke me up at 6:00 am.  I probably could have sleep another hour or more. 

I got on the road about 6:30 and the sun was already coming up.  It was 82 degrees starting out.  The good thing is the low humidity.  Half way through the clouds came through and provided some cover from the sun. I felt very sluggish on the first half, definitely the first 4-5 miles and then I found my groove. Turning around early did cross my mind more than once. 

I had planned to run 14 miles.  But I got into a zone and when I looked at my watch my mileage was at 7.7 miles so I ran a bit further to a gas station to buy some Gatorade.  I loaded up my two fuel belt bottles and headed back.  I decided to try to maintain a 3:10 MGP pace on the way back. I tacked on a bit coming back to make it an even 8 miles.

First half of the run A/B miles:  8:35, 8:26, 7:57, 8:08, 8:03, 7:53, 7:51, 7:50.

Turned around and came back into town @ MGP pace:  7:17, 7:24, 7:14, 7:09, 7:04, 7:15, 7:15, 7:12.

Can't wait to get home and see the family!!

Kinvaras - Yellow Miles: 15.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.2010.006.203.2066.60
Kinvara's Lime Green Miles: 38.52Kinvaras - Yellow Miles: 28.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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