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

Week starting Jul 25, 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
47.107.502.000.0056.60
Newton Sir Issac's #2 Miles: 7.00Brooks Launch Black Miles: 32.60Brooks Launch Miles: 17.00
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

I had this sharp back pain since Thursday - I think I did something while tearing out bamboo roots in our back yard.  I still managed to run Friday and Saturday - but the pain was enough to keep me awake at night.  It even hurt to breathe and expand my lungs.  I took yesterday off and thought about taking today off as well.  But I decided since the strain was not caused by running then running it would aggravate it.  I went out at lunchtime - it was sunny and hot - heat index of 94 degrees.  I managed a pace of 7:40's to 8:10's.  My theory about my back was correct, I did not make it worse, in fact, in some strange way the running helped loosen it up a bit.

Newton Sir Issac's #2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.002.000.0012.60

Tough workout today.  I ran 4 and a half miles easy followed by hill workout.  4 sets of 1 x 200m hill, 1 x 250m hill, 1 x 320m, I ran the downs pretty fast so I did not have much recovery between sets.  I got through 3 full sets before taking a break for water and letting my HR come down a bit and then finished the last set followed by 3 x backward up the hill and 3 hill sprints (total 4 miles.)  Ran 4 miles easy to finish and a dip in the springs afterward for a nice cool down.  Counting the uphill as threshold miles.  I am walking around work now with pretty sore legs. That's a good thing in my book.

Brooks Launch Black Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles at lunchtime.  My quads are still a bit thrashed from yesterday.  I hope they recover by tomorrow am.

Brooks Launch 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
4.507.500.000.0012.00

Warm and humid am.  Legs still a bit fried from the Tuesday's hill workout.  I decided to eschew the group workout this morning and do my own thing.  Dan and I were going to meet up and that did not pan out either.  So I stayed up north.  I have been wanting to get at least a couple good MGP miles on a nice long down hill to prepare for Steamtown.  I ended up running an out and back for 2 miles as warm up and then heading out down Jollyville and then 360.  360 allows a nice 2 mile down stretch and it was good getting a feel of pace vs effort.  The only problem with this route is when done with the MGP there is a 1/4 mile hill with a gradient of at least 12% waiting, followed by a lesser hill before it levels out some.  This was tough after a good effort MGP run, but excellent training nonetheless.  Overall MGP pace was 7:28. Splits: 7:30, 7:30, 7:27, 7:40, 7:17, 7:24, 7:27, .5@ 7:30.

Brooks Launch Miles: 12.00
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

day off - I wanted to go to a spinning class but it did not work out.  I did make it to the gym for some core work, though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles today - warm and slightly humid.  The plan was to make it through and not worry about pace too much.  We hit lots of hills.  I had my garmin stopped between miles 11 and 16 for some reason.  I practiced not stopping at any of the water stops.  I waited briefly at a couple for the runners I ran with, but skipped the last 3 - 4 stops.  I had my fuel belt on so I had my own water/cytomax.  Tried to pick up the pace on the last 4-5 miles - hit a couple 7:50's - 8:00's, the majority of the first miles were 8:20 - 8:30 pace.  Overall pleased as I am feeling pretty good right now and in the past these types of runs would wear me out completely. Strides at the end @ 5k pace followed by a dip in the springs.

Brooks Launch Black Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.107.502.000.0056.60
Newton Sir Issac's #2 Miles: 7.00Brooks Launch Black Miles: 32.60Brooks Launch Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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