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

Week starting May 15, 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
61.758.006.500.0076.25
Kinvaras - Black Miles: 34.50Kinvara Lime Green II Miles: 34.75Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Nice morning - ran 8 easy.  First mile slow and then seven miles around 8:00 pace.  Legs are still be bit sore from Saturday's run.  

6 miles on the soft trail at lunchtime.  First mile slow and then 5 @ 7:50's.  Nice breeze and low humidity. 

Kinvaras - Black Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.002.000.0014.50

Sublime morning - low 60's and no humidity - nice and cool.  Started out with the full moon and ran through the sunrise to a beautiful sunny morning. 

I took the hilly route out and then looped back on the flat route though still overall net climb.  Then I veered off on a new course with a 2 mile out and then back - mostly flat with a gentle roller here and there.  Then brought it home with a 2 mile tempo.  I was cutting it close time wise as I need to be back in time time to take my son to school.  I wanted to finish with a 3 mile tempo but misjudged the mileage left to the house - mostly due to the new route - I was not sure what I had left.  I thought for sure I had at least 2.5 miles.  In the end I had enough time to eek out another .5 but it would have been pushing it.

Really a good run and other then the first warm up mile @ 9:00 and mile 5 with the big hill @ 8:02, I kept the pace  between 7:25 and 7:40's  with the last 2 tempo miles at 6:34 and 6:22.  Legs felt remarkably fresh and strong this morning.

Kinvara Lime Green II Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ah, the humidity has returned.  Still not too bad but it is only a matter of time.  6 recovery miles  this morning.  First mile was 10:00 - must have been choclate chip cookie bindge that I went on yesterday evening.  Legs are a bit sore from the gym workout yesterday, too.  The other miles were 8:40's - 8:50's. 

6 on the trail at lunch - overall pace 8:10.  I have problems running slow like I should be doing today.

Kinvara Lime Green II Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.004.500.008.25

OK - I am a wimp, at least I feel like a wimp after this morning.  Of course, I tend to be pretty hard on myself when things do not go as great as I think they should.

The plan today was to run a couple easy and then 5 @ tempo pace with the group and finish at the annex and then a 1.5 easy back to Barton Springs. 

I started at the Springs and ran 1.5 miles to the annex and met up with the group as they were leaving.  It was 75 degrees already at 5:30 am and even with my slow paced miles my heart rate was up more than normal.  I knew it would be somewhat of a tough run.  Additionally, I have been fighting a cold or something.  I tend to get this light dizziness feeling so that did not help either.  But I digress.

Once the group took off I was with the front group and our easy warm-up mile pace was 7:25 - already too fast.  After about 1.5 miles we come across the interstate bridge and hit the other side of the trail.  From here it's a 5 mile loop.  Russ and I picked it up immediately; the others fell back as they were going to do 3 miles or so at tempo.  After mile 2 I could tell it was going to be a tough run.  My mental weakness started to show up here.  It seemed a lot harder this morning that the tempo we did 2 weeks ago.  Maybe the mileage from the last 3 days took its toll as well.  At about mile 3.5 Russ started to pull away a bit and I struggled to maintain pace.  At the 4 mile marker there is a bridge to take with one mile left after that to the annex or continue straight to the springs.  At this point I was hurting so much that I kept going straight to the springs where I had parked.  I got the the springs and kept going to the end of the parking lot to get a full 1/2 mile in.  I had to sit down on the curb for a few minutes - my heart rate must have been maxed and I felt really, really bad.  I could not even muster the strength to run any cool down miles.  I went and jumped in the 68 degree water of the springs for a nice cool down.  When I got home I took my son to school and then had to lay down for 15 minutes.  Anyway, tough workout and I felt really disappointed in myself at the end.

Tempo miles: 6:45, 6:32, 6:34, 6:31, .5 @ 6:25.   (Slow end of tempo pace, too.)

Kinvara Lime Green II Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Not feeling all that great today.  I managed 7 easy @ 8:40's pace.  My legs have some soreness, the miles from this week are taking their toll.  Not sure about tomorrow's run - go by feel I guess.

Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.508.000.000.0020.50

68 degrees at the start - which felt cool compared to the 78 degrees over the past couple of days.  Still the humidity was terrible - had to be close to 100%.  At points during the run the pace felt manageable and then my HR would climb - towards the end of the run it took everything just to hang on.  I had to slow down quite a bit just to finish.  I am feeling a bit in the edge of burnout lately, I think I need to take a couple days off and recharge and repair.  Legs felt heavy around mile 15.  If someone I knew would have drove by I would gladly have stopped the run and got inside the car for a nice ride back.  

The course was hard - hills on the front end.  I split from the group at mile 5 - they were doing a 14 mile route to the top of Mt. Bonnell and back.  Since I wanted to try to get some MGP in I was not going to run the big hills.  So I ran most of the run alone.  Tough going and did not get as many MGP miles in as I wanted and no sub-7:00's - but given the weather and my tired legs I am OK with that. I am actually surprised by the last 4 miles, I felt like I was crawling while running those miles.

Splits:  9:02, 8:32, 8:03, 7:41, 7:27, 7:12, 7:29, 7:23, 7:21, 7:19, 7:13, 7:10,7:06, 7:11, 7:18, 7:24, 7:29, 7:29, 7:29, 7:39, 7:16. 

Kinvaras - Black Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.758.006.500.0076.25
Kinvaras - Black Miles: 34.50Kinvara Lime Green II Miles: 34.75Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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