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

Week starting Jun 14, 2009

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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
47.750.004.000.0051.75
NB 800 Miles: 45.75Brooks Defyance 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

77 degrees, 80% humidity, 5:45 am.

Easy 6.5 today. 

This morning was one of those runs where perceived effort was > than actual effort.  I thought I was running along at a good clip and would glance at my watch and see 9:00 or 8:30 pace - especially the first 2 miles.  (I hate when that happens.)  Muggy conditions, too.

I will run a 10 mile progressive tomorrow.

Overall pace for today:  8:26.  Splits:  9:24, 8:40, 8:07, 8:12, 8:15, 8:03.

NB 800 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

77 degrees, 75% humidity, 6 am.

Very warm and muggy this morning.  The plan was to run a 10 mile progressive run - the weather is definitely taking 20 seconds or so off per mile pace.  I just could not seem to drop the pace like I wanted to and "got stuck" so to speak in the 7:50's.  It took a lot of effort to just drop the last mile down to 7:40 - somewhat frustrating.

Overall pace: 7:59

Splits:  8:51, 8:18, 7:56, 7:55, 7:51, 7:53, 7:50, 7:56, 7:54, 7:40,

NB 800 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
6.000.000.000.006.00

77 degrees, 70% humidity, dawn.

6 easy/recovery type miles. 

Brooks Defyance 2 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
6.250.004.000.0010.25

75 degrees, 75% humidity, dawn, stong breeze.

I rode my motocycle to the neighborhood track this morning as I took a large pitcher of ice water with me.  It worked out great as I as able to take 30 second breaks in between repeats to towel off and cool down with the water. 

I took off down the road for a 2 mile out and back to warm up before the first repeat.

Here are the splits;

2 miles warm up - 9:11, 8:12

1.5 miles @ 6:50 pace, follwed by .75 miles easy at 8:06

1.5 miles @ 6:45 pace, followed by .75 miles easy @ 8:04

1 mile @ 6:24 pace, followed by .50 mile easy @ 8:30

2 miles cool down @ 8:00 pace.

NB 800 Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in this morning.  I knew I only had a 5 mile run today, so I decided I would go to the indoor track at the gym during lunch.

5 miles @ 7:50 - 8:10 pace.

NB 800 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
14.000.000.000.0014.00

76 degrees, 70% humidity, 6:45 am.

I missed the main group taking off at 6 am. My 18 month old daughter decided it was party time a 3 am.

I had my auto lap feature turned off from Thursday. So I have no splits. The run was 14 miles of hills, the midpoint being what we call Mt Bonnel. It is really a huge hill with a 3 phase climb, and some good hills to get there.

Overall pace was 7:59 with warm up miles and hills. Overall pretty satisfied with the effort.

NB 800 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.750.004.000.0051.75
NB 800 Miles: 45.75Brooks Defyance 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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