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

Week starting May 20, 2012

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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
42.600.003.100.0045.70
Saucony Cortana Miles: 32.20Kinvara's - Boston Blue Miles: 6.50Saucony A5 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
8.000.000.000.008.00

Went to the gym for a spinning class and all the bikes were taken.  So I decided to test out the injury.  It was only minor discomfort and really did not bother me too much.  Low 70's and humid at 9 am.  7:30's average pace wise.  It seems like it will be fine as long as I stay away from speed work for a while.

Saucony Cortana Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went out for a lunchtime run - it was hot and my leg was not feeling great.  So when I ran by the Y I went inside and went for the spinning class.  60 minutes with some tough hill work - I think the max level on the bike was 24 and I worked 21-22 for most of the hill work.  Legs felt good afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

1 mile warm up and then met up with the group at the annex.  Then long warm up @ 7:20 - 7:30 pace followed by circuit at Austin High.  200m sprint followed by 15 x pushups, supermans, crunches, 200m sprint followed by 15 x 1 leg step - ups per leg, 15 x squats, 15 x lunges per leg - repeat circuit x 4.  Or 5, I kinda lost count how many I did.  Anyway, I definitely feel stronger, so I am sure this is all worthwhile.  2.7 back to the annex - 7:20 down to 6:50 for the last mile or so.

Injury felt much better today though it was a bit uncomfortable during the initial mile.  The every-other-day run seems to be working.  It will be interesting to see how it feels tomorrow.  Sometimes these things just go away.

Saucony Cortana Miles: 7.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 on the trail at lunchtime.  Hot and sunny!  7:40's-7:50s.

Kinvara's - Boston Blue Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.003.100.007.00

Met up with the group at 5:45 am - 73 degrees and humid.  2 miles easy followed by 10 x 2 min hard with 1 min easy in between, though some of the easy paces were around 7:00 until we got the group to slow down.  Hard paces were in the low 6:00's.  Don't know why Fartleks are so hard for me.  Well, everyone was struggling a bit.  The coach ran with us for the last 5 so that was cool - he slowed us down a bit and got us to focus on form and not so much on speed. 

Injury was good - I am definitely on the mend.  I thought about going out for another mile or two but decided not to risk it.  Hopefully I can actually get a long run in this Saturday.

Saucony A5 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 easy in the am.

Saucony Cortana Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

met up with the group at 6 am.  73 degrees, high humidity.  I opted for 10 miles - I think it is the perfect distance, not too short, not too long.  I just didn't feel like going any further.  A couple narly hills around mile 3-4 and then back down on the trail.  It was a warm up.  7:30's average.

Saucony Cortana Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.600.003.100.0045.70
Saucony Cortana Miles: 32.20Kinvara's - Boston Blue Miles: 6.50Saucony A5 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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