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

Week starting Aug 11, 2013

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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
53.756.003.720.0063.47
Blue Kinvara 3's Miles: 54.97Saucony Ride 5 - Pair II Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today - up late last night with the family at an amusement park.  Got to be around 1 am.  I am on vacation after all! 

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

Same route as Saturday but cut it a bit short.  9 minute plus warm up mile and then an 820 but didn't take long to get into a groove.  Ran mid to low 7:00's the rest of way - starting to like this cool weather.  It's giving me some confidence back.  :-)  8 x 100m strides @ 3k pace to finish up.  730´s AP.

Blue Kinvara 3's Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.720.0010.72

Really nice morning - it's going to be hard to leave.

Ran to this little stretch of paved pathway through a wooded area to do 1000m repeats.  Ran close to 3 miles warm-up, then 6 x 1000m with 2 min recovery in between reps.

I did better than expected so that's always a good thing.  I find it a bit more challenging running repeats on a long stretch vs. the track.   I was pretty consistent with the paces though.

Times: 3:45, 3:39, 3:39, 3:39, 3:40, 3:38.

3 miles cool down - 7:30's. 

Blue Kinvara 3's Miles: 10.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

50 degrees with a slight breeze - my hands were a bit cold.  I know it's hard to imagine.

Anyway, made myself run slow so I could enjoy the great morning.

8.25 miles @ 8:50 pace.

Blue Kinvara 3's Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

A bit warmer this morning - about 65 with a slight breeze.  Thought about trying out a new route but after studying the map I decided against it.  I didn't want to be thinking about where I needed to go while I was trying to maintain pace.  Legs still felt a bit beat up from the 1000's on Tuesday but once I got into pace they were fine.

5.2 miles easy at 8:10 AP and then 6 miles MGP tempo run with .8 mile cool down.

MGP miles:  6:48, 6:45, 6:48, 6:47, 6:52, 6:37 = 6:46 AP

I know this won't be possible when I get back to the Texas heat, but it is nice to know I can do it.  The plan is to run a MGP run once a week increasing in mileage from 5 up to 10 miles at pace.  Not sure how this will work in the heat.  Hopefully it will start cooling down a bit in the mornings by late September.  If I can get these runs up to 13-14 miles including MGP miles that should be pretty beneficial vs. the 13-14 mile progressive runs that I normally do. 

Blue Kinvara 3's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

A bit warmer this morning!  8.5 super easy.  I actually saw 3 other runners out there this morning.  That's a record.  Also, I have discovered that the Dutch have a lot of dogs but they are not very good at cleaning up after them.  So if one runs on the grass next to the paths it's not "Where's Waldo?" but "Where's the dog poop!?"  

Saucony Ride 5 - Pair II 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
14.000.000.000.0014.00

Last run in cooler temps - took a new route today but my watch died around mile 6.  Added on what seemed like another mile, could have been further.  Pace was around 7:15 when the watch died so I am pretty confident ran around that pace the rest of the way.

An interesting study about interval training - make sure you are mixing things up - and you can run repeats a bit slower and still gain the same benefits over time.

http://m.runnersworld.com/training-plans/how-to-avoid-diminishing-workout-returns




Blue Kinvara 3's Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.756.003.720.0063.47
Blue Kinvara 3's Miles: 54.97Saucony Ride 5 - Pair II Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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