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

Schlotsky's Bun Run

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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
45.904.000.004.6054.50
Nike Lunar Trainer Miles: 19.10Nike Vomero Miles: 35.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Schlotsky's Bun Run (3.1 Miles) 00:19:28, Place overall: 50, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.003.109.50

We got a bit of a break with the weather - it was somewhat cooler this morning. But this is Texas - so "cooler" has to be taken in context. Anyway, probably high 60's with 80% hunidity. I started out pretty fast, below 6:00 pace, slowed a bit - overall first mile was a 6:03 - a 1% grade decline to the 1/2 way point. Slowed a bit on the second mile - more mind games than anything else - overall 6:23 2nd mile. Picked it up comimg back towards the finish. 3rd mile was a 6:16 mile. I knew at the 3 mile marker I would not break 19, which was my goal. It read 18:53. Still, I picked it up here to beat my best of 19:37. So I Pr'd by 10 seconds. Aerobically I felt pretty good. Some more power in my legs, and getting through the mental barrier, with a bit cooler weather, and I feel I can break 19:00. I placed 50 out of 5,000 plus runners and 6th in my age group. I feel pretty good about today, no speed work and only base mileage for the last 2 months.  3 miles easy warm up and 3.4 miles easy cool down after the race.

Nike Lunar Trainer Miles: 6.60Nike Vomero Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I woke up a bit on the stiff side with quite a bit of hamstring soreness.  I debated running at all, but figured it was important to get the legs loosened up and the blood flowing.  I did 4 recovery miles.  I don't know the pace, but it was SLOW.  I felt much better after the run. 

Nike Vomero Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Nice easy pace today - 7.5 miles.  Still working out some mild soreness in the hamstrings.  I spent 30 minutes and worked with a foam roller last evening.  It seemed to have helped significantly. 

Nike Vomero Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Went out without my Garmin this morning and did not have a route planned out.  I just ran a route that I had not done before, I went out for about 45 minutes, had some water and a Accelerade Gel,  and the came back.  My watch read 1:32:00 when I got home.  I felt good during the run but was done when it was over.  My glutes still have some lingering soreness.  I worked them over last night again with the foam roller.  I mapped out the route and came up with just a hair under 11 miles.  I think this is the longest run I have ever done midweek. 

Nike Vomero Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Base mileage run this morning.  Warm - 75 degrees and high humidity.  I ran 6 miles:  8:38, 7:53, 7:46, 7:55, 7:46, 7:48.  I felt pretty good the entire run.  Switched up shoes and ran in my Lunar Trainers - more responsive than the cushy Vomeros.  Focused on leaning forward, and at some points during the run "pulling the road."  I felt that the "pulling" cue helped keep up the pace. 

Nike Lunar Trainer Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.506.50

2.5 miles warm up.  First hill repeat was 350m, so I had to adjust, i.e., move my starting point further away.  I think I ran the rest between 450 and 500m.  You don't realize how far 500m really is until you measure it out.  Anyway, the first 100m or so was a mild incline, and then the main hill started - mapmyrun.com shows 8% incline, and I think that is about right.  Last 50m leveled off.  I hit the main incline at 6:05 pace each repeat.  I was able to hold this pace pretty much the whole time up.  However, on repeat 5 I was at 10k pace - 6:45 - at the top.  I tried to double my rest time back down, and took about 45 seconds walking break before starting the next repeat.  1 mile cool down back home.  Good workout.  

Nike Lunar Trainer Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

A bit over 10 miles today, first 4 base pace, followed by 4 @ 7:23, 7:22, 7:24, and 7:23. Base pace last 1.5 miles. This week was a big mileage week for me and I did hills yesterday. So my legs are looking forward to a day off tomorrow. Some pace today was at 7:10 and my carido felt fine. I hooked up with some other runners this morning and one of them paced me at 7:20 which helped a lot.

Nike Vomero Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.904.000.004.6054.50
Nike Lunar Trainer Miles: 19.10Nike Vomero Miles: 35.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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