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

Week starting Sep 08, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.0011.503.500.0053.00
Saucony Ride 5 - Pair I Miles: 9.00Kinvara 3's - Silver Miles: 11.00Kinvara 4's Red Miles: 25.00Saucony Ride 5 - Pair II Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Sep 08, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 recovery.  Low 8:00's.

Saucony Ride 5 - Pair I Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Mon, Sep 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Sep 10, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.500.0011.00

3 miles easy to the track followed by 4 x 1200m with 400m recovery and then 4 x 200m with 100m recovery.

First repeat is always a bit slow - takes a bit to get the legs in a groove.  Goal was to hit 4:15-4:20 per 1200m.  I am cutting myself a bit of slack with the heat.

1200's  - 4:29, 4:20, 4:19, 4:15. 

200's - 35, 34, 34, 36.

3 easy back.

Kinvara 3's - Silver Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Wed, Sep 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crazy week at work.  We have some peeps over from the EU so meetings all day, a presentation to the Austin Technology Council, and then dinner in the evening.  Oh well, a recovery week might be good for me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Sep 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.500.000.0011.00

Sweat fest - 72 degress, so a bit cooler, but 80% humidty.  Don't know what the dewpoint was but I think high with those numbers. 

Anyway, 2.5 easy and then 7 @ MGP.  I was then going to run 1.5 easy to the house but after taking a quick break to reset my watch I was quickly running MGP again.  Very hard to get the legs to go slow at that point.  So I ended up with another 1.5 at MGP. 

Wanted to go out at lunchtime but again, too much going on at work, and now I am too knackered. 

MGP Miles - 6:59, 6:54, 6:48, 6:42, 6:40, 6:50, 6:50, 6:59, .5@ 6:29.  AP 6:50.

Kinvara 4's Red Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Fri, Sep 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A tad bit cooler but DP still 68 and I was still drenched after the run.

8 easy - legs felt good so I let them dictate the pace.  4 miles out and 4 back.  32:30 minutes out and 30 back.  I have been waiting for the mid 7:00's to feel easy again and for at least one day, they did. 

Saucony Ride 5 - Pair II Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Sat, Sep 14, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Couldn't pass up a chance to run the point-to-point course again, especially with Russ.  The plan is to get back in the rythym next weekend with running my long run on Sunday.  

Pretty warm and muggy out again, but that's no surprise.  We got into a good groove after a few miles and hit sub 7 on the last 3.  

14 miles with a couple super easy to start and continued to drop the pace to low 7:00's with 3 in the 6:50s to finish.  7:18 average pace.

Legs were a bit sore from the gym yesterday, but those workouts are getting easier so the body is adjusting well.

 

Kinvara 4's Red Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.0011.503.500.0053.00
Saucony Ride 5 - Pair I Miles: 9.00Kinvara 3's - Silver Miles: 11.00Kinvara 4's Red Miles: 25.00Saucony Ride 5 - Pair II Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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