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

Week starting May 11, 2014

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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
31.809.008.000.0048.80
Yellow Fastwitch 5's Miles: 26.55Hoka One One Miles: 11.50Blue Orange Fastwitch Miles: 10.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.402.001.000.008.40

Got out early while everyone was still sleeping.  Decided to run a progressive with a could of faster miles at the end.  We are going to start running these on Saturday and I want to get used to it.  I didn't wan't to kill myself but thought a mile between 5k and 10k pace would be good for finish.

5 miles at 7:20-7:30 pace, then 6:40 and 6:08 then was going to run a cool down but that ended up being 6:40 just because it felt easy after that 6:00 mile.  

Then ran 5 steep hill sprints and 1 x 100m stride for some quick turnover.

Spoke to the coach on Friday for about 20 mintues - if I don't get into St. George we are going to shoot for 17:40 ish 5 k in September.  It's going to be a lot of painful workouts to get there. :-)

May try to get into Houston 2015.  

Yellow Fastwitch 5's Miles: 8.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy around 8 min pace.

Oh yeah - this just in:  (so much for my 5k PR this fall ;-))

Hoka One One Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.000.009.50

Decided to ease myself into LT pace work and continue to work on the faster stuff this training cycle vs the tons of base I did last summer, and well, I have a marathon I need to start getting ready for.  I will conitinue to push the distance of these over time.  

Fortunately the storms had stopped around the time I woke up.

3 miles warm up followed by 4 miles at LT and then 2.5 back to the house.  I was going to break it up into 2 x 2 but kept going to 3, took 90 sec break and finished the 4th.  

3 miles around 7:40 pace

4 @ LT pace - 6:18, 6:20. 6:11, 90 seconds recovery, 6:18.

2.5 easy back to the house.  

Nice and cool morning - 57 degrees/ 98% humidity.  

Finding a new affinity for those fastwich shoes. 

Yellow Fastwitch 5's Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.003.000.008.65

Met up with the group for some track work.  Ran easy mile to the track followed by drills.

My legs hurt bad from the torture personal training session I had on Tuesday.  That was 30 mins of some of the hardest leg stuff I have done.  I woke up today and wondered how on earth I was going to run as I hobbled out of bed.  But I digress ...

Today was 2 sets of 1200, 800, 400 with 2 mins recoveries.  

I jumped in with the first group as it was all runners I have run with before.

These felt good - the last 400 hurt a bit and I was stuck behind a larger group that had taken off before us, but managed to get through them and hammer out a good final 100m.

Splits:

1200 - 4:14 (5:40)

800 - 2:44 (5:29)

400 - 1:18 (5:21)

1200 - 4:12 (5:37)

800 - 2:40 (5:21)

400 - 1:09 (4:37)

Took the long way back for 3 + miles.

Overall pretty happy with my splits.  Legs very sore though.  lol.

Yellow Fastwitch 5's Miles: 8.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 at lunchtime - sunny and 79 but low humidity - nice.

Did 4 x 45 sec - 1 min pick ups on the last mile for turn over.

Hoka One One Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.757.000.000.0010.75

Met up with Gilbert and some others for a 10 mile progressive run on the trail.  We started a 7 am.  This was a lot tougher than I thought it would be, but the around mile 7 my legs felt like mile 24 at a marathon.  Some runners fell off completely so I felt OK. I did hit the legs pretty hard this week so I should not be surprised.  Nothing to push on those last 2 and just held on.

Had to make an emergency stop between 6-7 and then got water at mile 9.  

Finished with 4 hard strides.

8:12, 7:42, 7:04, 6:51, 6:47, 6:32, 6:36, 6:37, 6:48, 6:43. @.75 cooldown.

Blue Orange Fastwitch Miles: 10.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.809.008.000.0048.80
Yellow Fastwitch 5's Miles: 26.55Hoka One One Miles: 11.50Blue Orange Fastwitch Miles: 10.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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