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

Week starting May 08, 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
52.7516.000.003.7572.50
Kinvaras - Black Miles: 10.25Kinvara Green Miles: 40.25Kinvaras - Yellow Miles: 12.00Kinvara Lime Green II Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

70 degrees and high humidity @ 5:30 am.  7.25 AB miles - overall pace 7:48 that included pretty slow first mile.  Also did 6 x 100m or so strides during the last mile.

Went out lunchtime.  It was already pushing 90 degrees and full sun.  I ran the soft trail loop near the office.  7:42 average pace for 5.25 miles.  When I finished I felt like a heat stroke candidate.  When I took a shower at the office I did not bother to turn the hot water on.  I think I may need to start going to the indoor track at the gym.

Kinvaras - Black Miles: 5.25Kinvara Green Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Low 70's and humid at 5:00 am.  I ran 6 miles - 1 mile warm up @ 9:20 and then 7:40's.  Circled back home and met up with Kevin, a running buddy who moved close by recently.  We will get together on occasion and run together if we are not going downtown for a group run.  He drove over to my house.  I had to slow my pace back down for a mile or so to let him get warmed up and then we picked it up again.  I took him on my favorite hill route.  I am not sure he wants to run with me again any time soon - hehe.  It is a killer and I looped it so that we got hills going and coming back.  We ran 8 miles and I dropped him off and finished out one more mile close to 7:00 pace for a total of 15 miles.  We hit some good paces.  Overall average was 7:50's and that was with with the slower warm-up miles and the hills.

Kinvara Green Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:30 am and already 75 degrees and humid.  Ran 7 recovery paced miles @ 8:55.  I see a lot more runners out - seems to me summer is Texas is the time to hibernate.  Maybe people are getting out to start fall marathon training.

The plan is to run 5 more during lunch.   Tomorrow is one of my favorites - 400's.

5 @ lunchtime - hot and humid - clouds for the most part - nice strong breeze.  8:50's.

Kinvaras - Yellow Miles: 7.00Kinvaras - Black Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.003.7510.00

Yowza - it was warm this morning.  75 degrees at 5:20 am with 100% humidity.  Gross is a good description.  

I parked at Barton Springs pool and ran 2.5 miles to meet up with the group and then we ran 1.5 miles to Austin High track.  There was as small group as the rest of the running group ran fartleks on the trail.

We started with 5 and ended up with 2 of us at the end - the heat and humidity took their toll on the others who either faded or stopped running repeats somewhere along the line. 

The plan was to run 3 sets of 5 400's but we just ran 15 with 60 seconds rest in between and no additional recovery in between sets.  We kept the pace very consistent.  It was a tough workout.  I pushed the last 25m on the last one.  I had to take a break on the bench for a couple minutes before heading back to the car. 

2 miles easy back to the springs.  I had enough time to jump and cool off.  A crawfish bit my heel after I jumped in and was walking back to the stairs.  At first I thought it was a fish, and then a crab because I could feel something that felt like claws.  Another runner who was already out was like "hey, did that crawfish get you, too?"  I guess we were stepping on his house - lol. 

400 splits: 1:24, 1:19, 1:20, 1:20, 1:21, 1:20, 1:19, 1:21, 1:20, 1:20, 1:21, 1:21, 1:20, 1:21, 1:17. (5:21 to 5:09 pace)


Kinvara Lime Green II Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I found a great little trail loop near the house.  It consists mostly of hard packed dirt with some sections of soft mulch from the trees as well as some portions of crushed granite.  Perfect for a recovery run and one full loop is one mile.  It was 84 degrees and sunny but there is lots of shady parts and the cool north wind has blown out the humidity.  9:00 pace.

Kinvaras - Yellow 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
2.0016.000.000.0018.00

Absolutely gorgeous morning.  60 degrees and no humidity - nice north breeze.  Met up with the group today - lots of runners.  Some of the Boston people are back to running now as well as picking up some new runners getting ready to start fall marathon training.

I started behind the crowds somehow and had to catch up to the faster group which today was the lead group.   I think I caught them by about mile 1.  From the get go I could tell today's run would be fast paced and that is exactly what I wanted.  I was shooting for 12 @ MGP but got in a few more than that.  I figured I would take advantage of the weather while I could.  We ran the 14 mile loop on the town lake trail with a bit of out and back that started around mile 3.  This was great as I could run with the group until mile 12 when I had to break off and run what we call the triangle which adds almost 4 miles with some really nice hills.  Thus I had to run 6 miles alone as everyone else was doing 14 miles.  At about mile 11 Liz just took off - probably around 6:00 pace and dropped everyone else.  2 other guys tried to hang but couldn't and I fell back to keep my pace @ 6:50.  I still have 7 miles to go and was not going to kill myself at this point.

I wanted to stay around 7:00 mile and, as the charts tell me, hit what should be my MGP of around 6:50 pace.  I managed this for quite a few miles and it was not too bad.  I felt pretty relaxed.  I am not sure if this is possible for 26 miles but I am starting to believe. 

All in all a great run.  One disclaimer though is that we stopped briefly every 4 miles or so for water/gatorade.

Splits:  8:42, 7:35, 7:18, 7:25, 7:06, 7:04, 7:24, 7:11, 7:09, 7:04, 6:43, 6:57, 6:59, 6:54, 6:49, 6:57, 7:02, 7:08.

Kinvara Green Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.7516.000.003.7572.50
Kinvaras - Black Miles: 10.25Kinvara Green Miles: 40.25Kinvaras - Yellow Miles: 12.00Kinvara Lime Green II Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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