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

Week starting Jul 11, 2010

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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
54.005.003.000.0062.00
Brooks Launch Black Miles: 47.00Brooks Launch Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

My legs felt really good this morning - even after yesterday's 18 mile run.  Hard to stay within recovery pace:  8:47, 7:54, 7:45, 7:55, 7:54, 8:04, 8:08.

Brooks Launch Black 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
4.005.000.000.009.00

2.6 mile warm-up followed by 5 mile MGP (actually running these faster than my BQ pace of 7:38) -first 2.5 miles over hilly course - with  1.4 cool down followed by strides.  MGP miles:  7:29, 7:27, 7:20, 7:05, 7:15.  Next week I will increase another mile to 6 @ MGP.

Brooks Launch Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Nice and easy miles on the trail.  Probably should have kept the mileage a bit lower - might have been a good idea to do a recovery double today.  oh well.

Brooks Launch Black Miles: 10.75
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

6 miles around the trail in 90 degree heat - tried to keep the pace in check as we have a hard workout tomorrow - overall pace 8:00.  Did some long strides and jumped in barton springs to cool down.  ahhhhh 

Brooks Launch 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
8.000.003.000.0011.00

Parked at the springs - tried to be there a bit early as I wanted to get in an extra mile before I ran to runtex to meet the group.  I had about 3 extra minutes so not that much time.  I thought it would be tight but hoped that the group would not take off at 5:45 but a bit later.  I ended up 2.6 or so before I got to Runtex and the group had just walked out the door of the annex.  We did another 4 miles easy followed by 3 @ tempo pace.  I ran a 1.6 cool down back to the pool.  Finished with a couple long strides at 5k pace.  I was disappointed in my tempo pace - I am not sure why I found it so hard - it was difficult to keep my heart rate under control - it must have been the heat and humidity.  I feel that I was running stronger a few weeks ago.  Tempo pace: 7:05, 7:09, 6:51.  

Brooks Launch Black Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take a day off from running - did a 60 minute spinning class instead at medium effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

What a difference a week makes - last week's 18 mile run was grueling - today was much better.  Last week's course was much harder though.  This week I started at my house and ran to downtown, getting in some nice stretches of downhills in preparation of Steamtown.  I did hit a couple of good climbers too.  I met up with the group's route at mile 10.  The positive part was that I only stopped at one water stop and that was to refill one of my bottles.  I ran the whole way by myself as well. Carried flasks of Cytomax and it worked very well for me. Overall pace was 8:10 so 30 seconds off my BQ pace.  Splits:  9:13, 8:27, 8:12, 8:21, 8:20, 8:09, 8:26, 8:04, 8:08, 8:11, 8:03, 8:03, 8:08, 7:59, 8:02, 7:56, 8:00, 7:43.  Followed by strides.

Brooks Launch Black Miles: 18.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.005.003.000.0062.00
Brooks Launch Black Miles: 47.00Brooks Launch Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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