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

Week starting Mar 31, 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
32.2511.919.000.0053.16
New Ride 5's Miles: 9.50Pavement Miles Miles: 25.50Brooks Pure Flow Miles: 6.00Soft Surface Miles Miles: 14.00Yellow Fastwitch 5's Miles: 11.00Blue Orange Fastwitch Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5  recovery miles to get some blood going through the legs.  They are still pretty sore from Thursday/Saturday combo.  Wanted to cut it short anyway so I could be home in time to see the kids get their Easter baskets.

New Ride 5's Miles: 4.50Pavement Miles Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 easy - 7:28 AP with first mile @ 8:48.  Legs are feeling better.

Brooks Pure Flow Miles: 6.00Pavement Miles Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.915.000.0013.16

"Super" fartlek day.  20 mins @ MGP, 2 min recovery, 10 mins @ HMGP, 2 mins recovery, 3 x 5 mins @ 10k pace with 1 min recovery, 5 x 1 min @ 5k pace, 1 min recoveries.

There were 5 of us and we pretty much stayed together - a few faded on the last 10k portion. I got stuck at a light and wait for a car so I had to play catch up a bit.  

We stuck to the trail until after the mgp stuff and then headed out to Lake Austin Blvd for the 10k stuff - had to double back once in order to stick to the road vs. the trail.  Hit the trail for final 2 miles and 5 x 1 mins with some trail left over for a cool down.  It started raining on us during the last 10k bit - we all celebrated - it's been a long time since we had rain, much less ran in it. 

3.25 miles warm-up

20 mins @ MGP - average 6:50 on the trail and in the dark.

2 mins active recovery

5 mins @ 10k pace - 6:15 (a tad slow)   

1 min recovery

5 mins @ 10k pace - 6:05

1 min recovery

5 mins @ 10k pace - 5:49 pace (closer to 5k on this one)

1 min recovery 

5 x 1 mins on - one minute easy - 5:55 ish pace.

13 miles in total - not a bad day at the "running" office.

Soft Surface Miles Miles: 5.00Pavement Miles Miles: 8.00
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 recovery miles during lunchtime.  Perfect running weather for me - overcast, 50, a bit misty.

New Ride 5's Miles: 5.00Soft Surface Miles Miles: 4.00Pavement 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
7.000.004.000.0011.00

I had to start at 5:30 because I had an early 7:30 am meeting this morning.  Somehow I talked Russ into meeting me early and running another track workout!  It's the most he has been on a track in a long time.  He's a good sport, for sure.

We did a 2 mile warm-up (added a little on to wake up our legs) to Austin High.  We then did 8 x 800m with 400m active recovery.  This is the Yasso 800 workout that the group traditionally does as the last real workout.  This is where you run the 800's at your projected marathon finishing time - so 3:00 for a 3 hour marathon. The one thing that the group does though is they don't do active recovery - they stand and get water, etc - but if you read the true way to do these it is with the 400m in between which amounted to 2 minutes for Russ and me.  So I also talked Russ into doing active recoveries.  It ended up being a taxing workout, mostly because I started to  drop the pace as we progressed.

We were on our 5th one by the time the rest of the group showed up.  Having others on the track helped getting through the last 3 for sure. 

800m @ 3:00 (6:02 pace)

400m @ 2:00 (7:48 pace)

800m @ 2:58 (5:58 pace)

400m @ 2:01

800m @ 2:58 (ditto)

400m @ 1:59

800m @ 2:53 (5:48 pace)

400m @ 2:00

800m @ 2:55 (5:52 pace)

400m @ 2:00

800m @ 2:53 (5:48 pace)

400m @ 2:00

800m @ 2:47 (5:35 pace)

400m @ 2:10

800m @ 2:42 (5:25 pace)

3.25 miles easy back to the annex.  Good solid workout to work on turnover.  Didn't feel easy but it wasn't really hard, didn't kill it on the last one either.

Easy street for the next 10 days! 

 

Soft Surface Miles Miles: 5.00Pavement Miles Miles: 6.00Yellow Fastwitch 5's Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

took the day off!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.507.000.000.0013.50

Last "long" run until the marathon.  Parked over at Barton Springs pool and then ran over to meet up with the group at the park.  The plan was to run the 10 mile loop with an out and back that made it 13.  It was Russ, me, and another runner who has been tagging along.  We took it pretty easy the first few but then let the legs feel the pace.  Legs are feeling good right now but that is what they are supposed to feel.  We were chatting along when I looked at my watch as say a 6:30 pace.  Seems like a good sign to me.  

8:50, 8:06, 7:50, 7:18, 7:02, 7:03, 6:44, 6:38, 6:50, 6:53, 6:44, 6:50, 6:38, .5 @ 6:50.

Soaked the legs in the Springs for 15 minutes.   

Blue Orange Fastwitch Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.2511.919.000.0053.16
New Ride 5's Miles: 9.50Pavement Miles Miles: 25.50Brooks Pure Flow Miles: 6.00Soft Surface Miles Miles: 14.00Yellow Fastwitch 5's Miles: 11.00Blue Orange Fastwitch Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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