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

Week starting Jul 12, 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
50.000.008.000.0058.00
Brooks Defyance 2 Miles: 52.00NB 800 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
5.000.000.000.005.00

Had to run at the gym today - 5 easy.

Brooks Defyance 2 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
5.000.008.000.0013.00

78 degrees, 70% humidity.

OK - so yesterday at the gym I did some calf work which resulted in sore calves this morning.  Not the smartest idea as I knew I had this workout today.  In retrospect I should have stuck to my 5 miles at the gym and gone home.  Second chance though was to call off today's workout but I decided to tough through it.  I dealt with the minor discompfort and got through today's run - how much it negatively impacted the final results I am not sure.  It did not help, I know that much.  And then on mile 2 of the last interval I landed wrong on a dip in the trail and further aggravated my right calf.  I am glad I have some easy miles lined up for the rest of the week - I will need them.

Workout went OK - I switched shoes at mile 7 and found that I ran faster in the Brooks.  After the first interval I could not imagine running another 4 - I was pretty beat with the heat and a bit sick to my stomach, but after a slow mile and some water I was ready to tackle it again.  I was doing well until near the end of mile 2 when I tweaked my calf - I ran the rest of the mile and took a short break to stretch it out before finishing out the final 2 miles of the interval. 

2 miles warm up

4 miles: 7:16, 7:28, 7:15, 7:03 (nowhere near my target of 6:50s)

1 mile recover

4 miles: 7:10, 7:05, 7:12, 7:07

2 miles recovery

Brooks Defyance 2 Miles: 7.00NB 800 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
6.000.000.000.006.00

I contemplated not running today.  I still had some discomfort in my calves.  I decided to go ahead and run, thinking I can just do 5 miles.  The first mile was pitifully slow but picked it up as my legs got warmed up.  The first few hundred feet I thought "I'll just go 2 or 3 miles." But it ended up not being too bad.  Overall a nice slow 6 miles.  Glad I put my running shoes on and went out afterall.

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
10.000.000.000.0010.00

77 degrees, 70% humidity.

Easy/slow run today - working out the last bit of soreness, I hope.  10 miles, overall 8:40 pace.  Had to get creative and capture some water with my hands from a spinkler system. 

Brooks Defyance 2 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

6 easy - 8:30's across the board.

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
18.000.000.000.0018.00

76 degrees, 70% humidity to start

This was my first run over 14 miles and I did 18.  Some good hills between miles 4 and 7.  I ran with a group but the broke off at mile 7 so I had to run the rest alone.  By the last mile my heart rate was up there and I could feel the heat.  I wanted to try for the last 4 miles at MGP (7:15) but it was not in the cards today. 

We jumped into Barton Springs after the run.  This is a natural springs with a year round temp of 65 degrees.  Needless to say, it felt great. 

Overall it was a good run until the last 4 miles and I had to gut it out a bit to keep going.  Good practice for a marathon!

Overall pace was 7:49 - probably close to 7:45 without the warm up mile.

Complete 18 mile splits:  8:31, 7:50, 7:44, 7:37, 7:40, 7:44, 7:43, 7:46, 7:47, 7:42, 7:45, 7:44, 7:52, 7:56, 7:59, 7:55, 7:47. 7:50.

Brooks Defyance 2 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.000.008.000.0058.00
Brooks Defyance 2 Miles: 52.00NB 800 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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