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

Week starting Mar 25, 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. 

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
61.751.005.000.0067.75
Kinvara's - Boston Blue Miles: 38.50Saucony Cortana Miles: 19.00Saucony A5 Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

 

Met Russ and Mike at the Barton Springs pool parking lot and took off about 9:25.  We then header over to the annex to pick up one of our coaches who wanted to get 20 miles in.  On our way we ran into the Cap 10k runners so we hijacked the race and ran the last couple miles of the race to the annex.  We caught the right group as they were doing 7:20's.  We couldn't find the coach at the meet up point so we took off on the trail.  He had gone ahead hoping to catch us coming the other way on the trail.  We found him about 4 miles later.  He had put out water and gatorade stations earlier every 2.5 miles.  This was a life saver - it was hot.  Full sun and 70's for most of the run.  At the end I was just hanging on wanting it to be over as soon as possible.  The Expo hills coming back were particularly hard.  This was not a pace run but a time on feet run - and I haven't done a run like this in a long time.  We had some 7:05s and some 7:30's and everything in between.  Glad it's over.  The last 2 weeks were hard but I plan on cutting back significantly over the next 3 weeks and to try to get to Boston with some really fresh legs.

We jumped into Barton Springs at the end of the run after strides.  Very nice reward!

The Three Amigos caught on camera in the race:

https://webspace.utexas.edu/ab2293/www/Running_Photos/CAP_10_K/img191.jpg

 

Kinvara's - Boston Blue Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

High 50's but humid.  Met up at the annex for 8 easy on the trail.  I did a bit before so ended up with 9 miles.

Coach preached to the Boston group to stay on the trail or soft surfaces for all easy and recovery runs from here on out.  Good advice, like always.

Started low 8:00's and worked down to 6:35 at the end - enough to fire the muscles for the last 10 minutes and work on muscle memory at MGP and slightly faster.

Legs felt pretty good overall - a bit tired - but no major ill effect from 23 miles on Sunday.

 

It is going to be a challenge to cut back my mileage - I won't know what to do with myself. :-)

Saucony Cortana Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy on the soft trail near the office.  Warm and humid - light rain at the end.  8:10 AP.

Preparing mentally for tomorrow's tempo intervals on track.

Saucony Cortana Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.005.000.0010.25

Low 60's, high humidity.  Met Russ at the annex at 5:30 and did an easy warm up to the Austin High track.  We met Mike there who was starting his 3rd 1000.  This workout is not particularly hard, just long.  We ran 8 x 1000m at HMP or faster, with 400m active recoveries with no stopping.  It ends up being about 5 miles worth of tempo pace but the 400s break it up so it is not too taxing on the body.  At this point it's all about keeping the workouts fairly easy.   Ran easy back to the annex for a bit over 10 miles total.  

I am in denial at this point that Boston is less than 2 1/2 weeks out.  

1000m intervals @ tempo ish pace with 400m recoveries around 8:10 pace

3:59 (6:24 pace)

3:58 (6:24 pace)

3:53 (6:14 pace)

3:54 (6:16 pace)

3:51 (6:11 pace)

3:47 (6:05 pace)

3:50 (6:10 pace)

3:37 (5:49 pace)

Saucony A5 Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 recovery miles at lunch time. Warm and humid - stayed on the trail.

14-15 on tap for tomorrow.


 

Saucony Cortana Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Close to 70 degrees, muggy start.  The group took off at 6 am, Mike and I ran a half mile down the opposite direction on the trail so that we would get in 15 miles.  I had run a half mile before the start.  

The course was Expo hills, Mt. Bonnel, Scenic, Enfield hills, then finish on the trail.  

I had a crappy run, nothing in my legs the last couple miles, Mike took off with 4 miles to go and I couldn't stay with him.  It was miserable, I am actually quite depressed.  I thought I would be feeling good around now in the training cycle but I feel worse. I couldn't generate any leg speed for the life of me - no strength, nothing... Not sure what to make if it all. 

I came home and slept for an  hour and a half. 

Next training cycle I am sticking to what has worked for me.  I feel like I just want to get through Boston and take some time off.  Hopefully, I will cheer up later today.

9:09, 8:34, 7:49, 7:44, 7:26, 7:16, 7:13, 7:43, 7:24, 7:06, 7:21, 7:22, 6:55, 7:11, 7:28, .5 @ 7:02.   7:30 AP.

Kinvara's - Boston Blue Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.751.005.000.0067.75
Kinvara's - Boston Blue Miles: 38.50Saucony Cortana Miles: 19.00Saucony A5 Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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