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

Week starting Apr 10, 2011

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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
66.5514.250.003.1283.92
Kinvaras - Yellow Miles: 43.05Kinvara's Lime Green Miles: 36.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.800.000.000.0017.80

Well, what a difference a day makes. A couple rounds of antibiotics does not hurt either.  I am still not 100% but maybe 90%.  I woke up around 6:10 and was on the road at 6:35 am. It was warm and windy but the clouds were out so that helped later on.  Reminded me of the Austin marathon.  I also read that running at a 6 minute mile pace generates an 11 mph head wind. (Daniel's Running Formula)  Not sure what it is at other paces but the point when running into a wind a runner runs against the force of the wind plus the self generated wind.  I suppose this is why when running with the wind at your back you don't feel it as much since you are running away from it - so if a runner is running 7 mph and the wind from behind is 15 mph then is the runner only getting an 8 mph push?  Seems right to me since when the wind is at my back it never feels as strong as when running into the wind.  

 I don't have my Garmin as I left it in the office.  I figured I would run using my wrist watch as an estimate of how far I had run vs. time.  In the end it worked well.  I had an idea of the pace as I was running well.  I knew I was running at a good clip around miles 8-9 as I passed some other runners that I had seen in the distance with ease.  

The last couple miles were a struggle.  I did not eat anything and did not take anything with me but water.  I knew that my glycogen stores were empty or quite near.  I did this purposely in order to train my body to run at a fast pace while using fat stores as fuel.  

 I came home and used mapmyrun.com to map out my course - it said I ran 17.8 miles.  My time on the road was 2:08:00 and using the cool running pace calculator my over all pace was 7:12. Seems fast and it is an estimate, but I knew I was going at a pretty good clip. 

Kinvaras - Yellow Miles: 17.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Cool morning??  Initially it felt good but 67 and high humidity isn't so wonderful.  Anyway, ran for 60 minutes.  No Garmin but I would say 6.5 miles at a very easy/recovery pace.

 

Kinvara's Lime Green Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

Medium long run this morning.  The weather was cool - 48 degrees - I actually had to put on a singlet.  :-)  I ran 3 miles and met up with a running buddy, Kevin, at a neighborhood park.  He wanted to get some miles in but wasn't going to run as far as me.  He mapped out a 7-8 mile course with plenty of hills.  It was great having someone to run and talk with.  The miles went fast.  We went our separate ways again at the park.  I wanted to get 15 miles in but time wise I knew this was not going to happen.  I figured 14 was doable but it would cut it close.  I had to be back at home a 7:35 to take my son to school.  When I hit 13 miles I had about 6-7 minutes to make it so I tacked on the extra mile taking the long way instead of turning and heading home.  I dropped the pace to sub 7:00 the last mile but had to contend with a long hill climb.  When I got to the house the watch beeped at 14 miles and I walked in at 7:35 on the nose.  Could not have timed it any better.

Overall pace of the run was 7:51.   [8:15, 8:05, 8:09, 8:20, 7:52, 7:55, 7:57, 7:34, 7:26, 7:46, 7:47, 7:50, 7:53, 7:04.]

Kinvara's Lime Green 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
6.500.000.000.006.50

6.5 recovery pace miles - have a bit of soreness in my right quad that won't go away.  I need to get out the roller tonight and roll it out.

Overall pace: 8:45

In other news Saucony is coming out with the new version of the Kinvara's. That is good news.  Why? Because the current version is being discounted, of course.  I ordered 2 pairs from runningwarehouse.com for $59 a pair.  I may have to buy a couple more pairs!

My current pairs are approaching 400 miles and still holding up well - much better that I imagined when I first bought the shoes.

Kinvara's Lime Green Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.003.1213.87

Warm and humid morning - what a difference a day makes. Oh well, need to get used to it. Ran 3.5 easy and met up with the group at the Austin High track.

We did drills followed by 4 sets of 600m fast, 200m jog, 400m fast, 200m jog, 200m fast, each set separated by 2 min. recovery. I also tacked on one more 400m at the end. I wanted to run 5 sets but it was not happening - my legs were tired and I had to get back home.

I ran 2.25 miles back to the car. All in all a nice little quality workout.

Oh, so much for body composition theory of having to be 5'6" and 140 lbs to be fast - there was a runner with us who is maybe 6'2" - 6'3" and 20-30 pounds heavier than me - he killed us by 4-6 seconds per repeat. Some just have "it."

Set 1:

600m in 2:03 (5:29 pace)400m in 1:22 (5:29 pace) 200m in :41 (5:29 pace)

Set 2:

600m in 1:59 (5:19 pace) 400m in 1:20 (5:21 pace) 200m in :36 (4:49 pace)

Set 3:

600m in 1:58 (5:16 pace) 400m in 1:20 (5:21 pace) 200m in :38 (5:05 pace)

Set 4:

600m in 1:56 (5:11 pace) 400m in 1:17 (5:09 pace) 200m in :38 (5:05 pace)

Set 5:

400m in 1:20 (5:21 pace)

 55 minutes on the indoor cycle during my break - medium to hard effort.   Equivalent 4 mile run.

Kinvara's Lime Green Miles: 9.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

What a gorgeous day!  Ran 7 recovery miles @ 8:55 pace around the soft trail loop by work.  

Kinvaras - Yellow 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
5.0013.250.000.0018.25

Well,

I don't know what to make of these cool mornings.  I met up with the group at 6 am.  Many runners are in Boston or on their way, and there is also a big 1/2 today.  So it what a sparse group today.  Somehow I ended up running with a couple of the faster runners.  In a way that is good since it pushed me a bit, but in another way not so good since I deviated from my plan.  I wanted to run 8 easy followed by 10 MGP but after the first 2 miles I started out too fast.  We ran the Mt. Bonnell route - well, it's no mountain but quite steep for Texas standards. It's a really killer climb and the route to and from have quite a few hills as well.  

I managed some sub 7:00's but my pace was kinda all over the place.  I'll blame the hills and high mileage this week, and some mental weakness on my part.  Overall a pretty quality run.  I seem to feel pretty comfortable around 7:05-7:10 pace.  

Splits:  8:43, 8:21, 7:27, 7:20, 7:23, 7:10, 7:39 (Mt. Bonnell climb), 6:44, 6:57, 7:02, 7:12, 7:05, 7:07, 7:09, 7:17, 7:06, 7:22, 7:10, .25 @ 6:59. 

Kinvaras - Yellow Miles: 18.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.5514.250.003.1283.92
Kinvaras - Yellow Miles: 43.05Kinvara's Lime Green Miles: 36.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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