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

Week starting Jun 24, 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
46.501.002.500.4050.40
Kinvara Lime Green II Miles: 5.50Kinvara's - Boston Blue Miles: 28.90Mizuno Wave Precision Miles: 8.00
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

8 miles easy - 8:20 AP.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Went out a lunchtime for a run around the trail.  Must have been 95 already, though there was a slight breeze that helped, and some of the trail is shaded.  Still, I think these runs have helped me cope much better with the early morning temps of high 70's.

Kinvara Lime Green II Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.500.008.50

Decided to stay near the house this morning.  I ran a loop/out and back.  I wanted to run some fast paced fartleks during the last 4 miles but my legs were not feeling it.  Probably the 800s, fartleks, and fairly hard long run of last week did them in.  Also feeling an issue with my right leg creeping up, so decided to keep the run a bit tame.  7:20s with the last couple a bit faster (don't have my watch with me) followed by 4 x 25 second steep hill sprints Brad Hudson style.  I will start incorporating more of these at least weekly to start improving stride mechanics and leg strength.  The plan is to get to September feeling fast and strong and ready for marathon training.

Kinvara's - Boston Blue Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.002.000.008.00

80 degrees at 5:45 am.  Met up with the group for a progressive run the on the trail.  I felt strong the whole time, even the push at then end.  Heart rate was under control.  I really thing the hot runs during the day are helping.  Anyway, we played it conservatively until the last mile and then we dropped the bomb.  This time I was only 5 or so seconds behind the lead group.  I am making progress. :-)

The coach said afterwards, great, you ran a 5:40 for the last mile, now see what you can do for the last 2 miles.  Keep trying to extend it out.  I asked if that meant a 5:40 for the last 2 miles, he said to try to run 5:50ish for the last two.  When that feels good then try to stretch it out for the last 3 miles. 

I think I will go for pushing it on the last 1.5 miles, then go for the last 2.  We'll see what the rest of the group thinks about it.

9:15, 7:52, 7:20, 7:04, 6:45, 6:24, 5:43, cool down mile 7:50.


Mizuno Wave Precision Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Well, what a disappointment... went out at lunchtime and it was only low 90's with a breeze and a few clouds.  I was hoping to suffer a bit more. ;-) 

6 around the trail - no watch.

Kinvara's - Boston Blue Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.4014.40

80 degrees, but nice breeze with clouds - felt cooler anyway.  Met up with the group at BS pool for the start.  Nice run up through some rollers to around the 6 mile point, where my group decided to run 12 miles and I had already decided on 14.  We split at this point and I was on my own for the rest of the run.  However, I got to meet and run with a really good masters runner - as in 16:00 5ks - and I think his half PR is 1:07.  Anyway, he tried to talk me into going to the local track meets that they have going on this summer.  There are 2 more.  He told me maybe I should forget about the marathon and try my speed out on the track events.  I don't think I will give up on the marathon yet, but since I don't have anything else going on this summer I think I will show up at the next track event and go for it.  His suggestion was the 100m or 200m.  Should be fun.

I also discovered these new shorts by Mizuno - they don't get wet.  I didn't even realize it until around mile 12 Gilbert stopped in his truck and told me I was wearing the best running shorts out there. It was the first time I had worn them so I didn't know.  But when I looked down they were done dry.  The sweat just rolls off.  Later in the springs when I got out they were still dry.  I have never seen anything like it.  I may have to get another pair for the summer!

So, the run, 14 miles @ 7:20 AP with 6 x 20 seconds sprint/strides at the end.


Kinvara's - Boston Blue Miles: 14.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.501.002.500.4050.40
Kinvara Lime Green II Miles: 5.50Kinvara's - Boston Blue Miles: 28.90Mizuno Wave Precision Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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