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

Week starting Aug 26, 2012

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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
44.001.001.000.0046.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy on the trail.  I got an invite from some guys I have not seen in a long time.  It was too hard to resist.  My shin held up pretty good though it was a bit sore later in the day.  Probably cross train on Monday and go out again on Tuesday.

The guys I ran with are all training with Carmen Troncoso. http://runningtimes.com/Article.aspx?ArticleID=16934

She has a strong 5-10k program going on and am I thinking of training with her.  It would be good for me to get a different perspective on training.  I have been listening to what the guys have been going through with her and it sounds pretty good.  I have all but given up on another marathon this year.  I think it would be better for me to spend the fall working on 5-10k's and then a half, for sure 3M half marathon early in 2013, and then shoot for Boston 2013 as my comeback marathon.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 minutes spinning at lunchtime.  Hard session - 20 minutes of progressive hills for the last part.  Hitting over 300 watts towards the end.  I need to get proper shoes again.  I had a pair of old mountain biking shoes that I wore.  I lost one though so I have been doing these classes in my running shoes.  Cycling shoes work so much better for power.  Maybe I can find a cheap pair somewhere.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 on the trail.  80 degrees already at 6:00 am.  7:30 AP, pushed the last few a bit down around 7:00.  The injury felt much better but still not 100%.

The rest of the group did 2k's around Zilker - glad I wasn't one of them. 

Going to the gym at lunchtime to get some good core and leg work in. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

My manager had a bring a friend to the gym day so I went with him.  The gym is adjacent to my office so I figured I would check it out.

We did some light core work and then hit the trail for a 3 mile run.  He normally runs 2 miles but I made him push it a bit and then did some pickups on the way back.  I didn't intend to kill him but I think I did.  :-)  He had to stop due to cramps on the way back, but he was gracious enough to tell me to go on by myself.  I waited for him at the top of the hill.  I don't think he will go running with me again.  LOL. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.001.000.009.50

It felt dry out this morning.  I think the hurricane is blowing dry air into our area.  I thought I would go out and meander along and try for 10, but then thought about it and decided I wouldn't get home in time.  In then end, 10 would have been just fine as I made it back with plenty of time to spare to get ready and take my son to school.  

Something like a 9:00 mile for the first mile and low 6:00 for the last, with most around easy pace.  7:50 AP.  

The shin held up well, though on Tuesday I did the Lance Armstrong workout that I have not done in a while.  My legs were so sore I have trouble walking, but running was OK for some reason, though I could still feel some soreness. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy out and back from the house.  No watch, but slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.000.000.0011.50

Started from the springs and stuck to the trail today as my shin is still a bit sore.  It was really hot and muggy which made the run tough, esp towards the last few miles.  Typical long run for me, first couple slow and then 7:10's - 7:30's with the last 6:40 or so.  Glad to be done - jumped in the springs afterwards to cool down.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.001.001.000.0046.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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