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

Week starting Sep 12, 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
47.207.805.000.0060.00
Newton Gravity Miles: 7.00Brooks Black 2 Miles: 49.00
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

7 recovery/easy during lunchtime. Still working out some stiffness/soreness from Saturday's long run. Hot - sun, 90's degrees, a nice breeze though. 8:40 overall average. Threw in some pick-ups at 5k pace at the end for fun.

Newton Gravity 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
12.000.000.000.0012.00

Close to 3 mile warm-up and met group.  The advice from the coach was to skip the hard workout because of the long run that we did on Saturday.  We ran the 7 mile loop and threw in 7 x 20 seconds @ 5k speed with 40 seconds recovery during the last 2 miles.  I then ran back to Barton Springs pool and tacked on a little extra mileage to get to 12 for the morning.  Last mile and a half was around 7:30 pace.  

 

Brooks Black 2 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
8.500.000.000.008.50

Easy 8.5 miles - first 2 miles slow - rest of miles 8:10 with last couple in the 7:50 range.  Warm and humid out.  Overall 8:15 average for the run.

Brooks Black 2 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.005.000.0010.70

Tuning phase of marathon training.  Time to get some leg turnover and speed in over the next couple of weeks.  2.35 miles warm up to the track and met up with the group.  I ran 10 x Yasso 800m with 2 mins active recovery in between.  For active recovery I would just jog down one side of the track and come back - .15 miles each time. I actually felt pretty good through all 10 repeats.  The intent was to complete each 800m at one's projected marathon time - so, a 3:10 marathoner would need to run each 800m @ 3:10 or a bit faster. 

800m Splits:

3:08 (6:04 pace), 3:07 (6:01 pace), 3:09 (6:09 pace), 3:09 (6:09 pace), 3:08 (6:06 pace), 3:09 (6:09 pace), 3:10 (6:10 pace), 3:10 (6:10 pace), 3:10 (6:09 pace), 2:54 (5:40 pace)

2 mile easy cool down.


 



Brooks Black 2 Miles: 10.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 recovery miles during lunchtime.  Ran them very slow - 9 - 10 minute pace I am guessing.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.007.800.000.0017.80

The plan was to get in 10 @ MGP but ended up doing 8.  It was warm - 70's and humid (90%) of course and I had dead legs around mile 13 but was able to push through. I think Thursday's hard workout had something to do with it.  No water stops during MGP until mile 15.5 for about 30 secs to grab water and let my heart rate come down a bit.  I started out with a group but they were pushing the pace by mile 2 and I wanted to save a bit for the MGP miles so I slowed down a bit and ran with a couple other guys.  Splits:  9:10, 7:42, 8:12, 8:21, 8:08, 8:11, 7:54, 7:58, 8:01, 7:48, 7:12, 7:11, 7:38, 7:25, 7:28, 7:26, 7:38, 7:34.  

This week I will drop down to around 50 miles.

Brooks Black 2 Miles: 17.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.207.805.000.0060.00
Newton Gravity Miles: 7.00Brooks Black 2 Miles: 49.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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