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

Week starting Jun 26, 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
42.405.000.000.0047.40
Kinvara Green Miles: 13.00Kinvara's Lime Green Miles: 8.00Kinvaras - Black Miles: 14.00Kinvara Lime Green II Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did not feel extremely motivated this morning but managed to get out there anyway.  I ran the out and back with a couple rollers.  Took a while to warm up but hit 7:50's by mile 4.  Completely drenched due to the humdity. 

Kinvara Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Nice morning if a bit humid.  Legs felt pretty good today.  I was minding my own business when passed another runner around the end of mile 2.  We were running in the same direction on opposite sides of the road.  Next thing I know I could see him out of my peripheral vision.  I guess he did not getting passed or something.  Well, I don't either so I dropped the pace until I lost him or he turned, or both. I am glad because I did not want to turn this into a tempo. LOL.  So I got a good MGP mile in for the day. :-)  I backed it back down to base pace but it took another mile to slow down enough.

8:35, 7:40, 7:01, 7:20, 7:46, 7:36, 7:33, 7:30.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

This run should be under the category of "do not attempt at home."  I went out a lunchtime - 95 degrees and sunny.  My legs felt good so after a 1/2 mile warm up I dropped the pace a bit to what I have been running in the am.  But around mile 4 the heat started to catch up with me and I was forced to drop the pace.  I was not feeling too great.  I ran the trail loop close to the office.  There was another runner running in the opposite direction so we passed each other twice per loop.  I hope I didn't look as bad as him.  LOL.  I was so hot even the breeze felt cool, and I know that it could have been anything but since it was coming up from the south.

When I got back to the office and took a shower I did not even bother turning on the warm water.  Well, that doesn't make a differnce since even the cold water is warm because of the heat.  It took quite some time for me to get back to normal.

8:30, 7:40, 7:40, 7:35, 7:55, 8:01.

Kinvaras - Black 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
4.004.000.000.008.00

I decided to go downtown this morning to run with the group for a few miles. The group scheduled run was a progression run. Now, I had no intention of doing that. Just nice and easy I told myself.

I parked at Barton Springs and then ran 1.5 miles to the group. The coach divided everyone into groups depending on pace. I did not want to go out with the fast group because I was not planning to the workout. So I opted for the next group. My plan was to run easy with them and let them take off when they started the tempo part of the run. However, since I had warmed up already I was ready to go but the group started out at a 9:00 pace - so after a bit of talking I took off and got into my normal 7:40's pace. After about a mile and a half there is a part where one comes down from a bridge to get back on the trail. When I hit this part and got to the trail I saw the group behind me had just started to come over the bridge. I knew I was on my own at this point.

I stayed around 7:30 - 7:40 pace for a mile or two and then dropped to MGP for the rest of my run. This was not my intention by my legs felt OK and once I commited to it I had to follow through. Even at MGP pace it was hard in the heat and humidity. There was a point on the run where I wondered how I managed to run this pace for 26 miles. With about a mile to go I caught up to another runner from the group that started a couple minutes ahead of our group. This was a guy who ran a 4:50 mile a few weeks ago and usually cooks me in workouts. So I did not feel too bad anymore knowing that he was struggling too. I pulled him along until the 1 mile bridge where I headed back to the springs and he carried on to the group finish. I cooled down for 1/2 mile and then jumped in the springs for a wonderful cool down.

1.5 @ 8:35, 7:50, 7:30, 7:10, 7:09, 7:08, 7:09, .5 @7:45.

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Decided to take it easy today - 8:30's across the board.  Found my legs speeding up on occasions and I had to make a conscious effort to slow down.  Came home and stood in the sprinkler that was on.  That felt really good!

Kinvara Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Nice morning - warm and humid though.  Met up with the group for a 12 mile run.  I thought I would try and take it easy today but still stay below 8:00 minute pace for the run.  I ran with Richard and then at a water stop we picked up a couple other runners, so it was nice meeting some new people.  Lisa blew past us around mile 1 and I did not feel physically ready to keep up with her.  We ran a lot of long runs together before my Iowa marathon.  I just found out today that her marathon PR is 2:53, so I won't feel bad anymore if she drops me, LOL!  Her goal now if to get to the Olympic qualifiers.   Cool for her!  

At the 9 mile water stop we actually picked Lisa up.  I think she started too fast and slowed a bit. I was ready to head back to the annex and call it a day, but thought I would run with them a bit further and get a full 12 miles in.  We just ran an out and back - the continued on and I turned around.  I got off on the wrong trail and had to double back some, so I ended up with 12.4 miles for the morning.  Maybe next week I will shoot for 14 miles.  I slowed the last couple of miles but managed to pick it up on the last .4 miles.  The heat started to take it's toll, my legs were still a bit tired towards the end but getting stronger.

Got under the outside shower at the annex for a great cool down.  I drank about 20 cone cups of gatorade/water too. 

8:36, 7:57, 7:44, 7:52, 7:46, 7:26, 7:27, 7:14, 7:20, 7:47, 7:46, 7:46, .4 @ 6:57.  Overall pace @ 7:40 for the run. 


Kinvara Lime Green II Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.405.000.000.0047.40
Kinvara Green Miles: 13.00Kinvara's Lime Green Miles: 8.00Kinvaras - Black Miles: 14.00Kinvara Lime Green II Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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