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

Week starting Sep 22, 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. 

Favorite Blogs:

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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
61.5510.003.250.0074.80
Saucony Ride 5 - Pair II Miles: 22.25Saucony Ride 5 - Pair I Miles: 29.30Kinvara 3's - Silver Miles: 11.00Adidas Energy Boost Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.001.000.000.0017.00

Ran 3 miles then met up with some guys at 7 am at Barton Springs pool.  63 degrees so no complaining here! 

There was a marathon relay happening downtwom so we stopped to watch the first wave go by and cheer them on.  Somehow we managed 14 miles on the 10 mile loop by switching sides a couple times and taking the long way out and the long way back. 

Took it super easy the first couple mile then mostly 7:30's - 7:50s with last mile @ 6:25 pace. 

7:45 AP.  Legs a bit fatigued from yesterdays run.


 

Saucony Ride 5 - Pair II Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Had to take advantage of the cool morning - 58 degrees!  (Humidity still over 70% though)

7 recovery - didn't look at my watch after but guessing 8:40 - 8:50 AP.

Saucony Ride 5 - Pair I Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.003.250.0011.00

A fairly cool morning - 65 I think.

4.4 miles easy to the track. 

Then 3 x 1 mile with 400m active recovery.  But for my 2nd mile I ran 400m and noticed my watch wasn't going, so I reset, got some water, and started over.  So I got a bonus 400 in.  Yay!

Not as fast as I wanted but I'll take it.  I think the schedule has miles again in 2 weeks so I wll push it a bit more then.

1 mile @ 5:52.

400m recovery

400m @ 1:28

1 mile @ 5:50

400m recovery

1 mile @ 5:46 (finally hit goal time)

2 miles cool down @ 7:50

Then 6 x steep hill sprints with 3 backward steep hills.  Total .6 miles.

Felt good today - HR wasn't maxed - must be the somewhat cooler weather.

Kinvara 3's - Silver Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Skipped a chance to run on another cool morning in order to sleep in.  I think I needed it - fell asleep before 10 and didn't wake up until 6:30.

Went out at lunch for a recovery run - 5.25 miles in 46 minutes.  90 plus degrees but only 40% humidity.  Still - it was warm. :-)

Saucony Ride 5 - Pair II Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.259.000.000.0012.25

I didn't check the temp when I left the house but when I got back in it was 66 - 70% humidity I think.

Anyway - it was cool enough to make a big differnece compared to previous runs.  

I dug out my Addidas Boost shoes - I haven't worn them in a while.  I forgot what great energy return these things have.  I may actually run the marathon in these.

3 miles easy then 9 @ MGP with a bit of cool down.

9 miles in 1:01@ 6:48 AP.

.25 easy back to the house at the end of the run.

Adidas Energy Boost Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

bah - back to normal temps here - 6.3 miles in 55 mins.

Saucony Ride 5 - Pair I Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

The group had a point to point this morning which starts a couple miles from the house.  I figured I would take the same course but do an out and back from my house.  Unfortunately, once I got to the waterstop they had alredy picked it up.  Not good, I was already 7 miles in and  my little 8 oz bottle was all gone.  DP was high - it was a very tough run.  I went on for another mile and then turned around.  I knew I could stop at my gym - that was around mile 11.  I had problably already lost tons of water at this point.  The rest of the run was to just hang on.  I got home, went to bed, and woke up 2 hours later.  It took a while before I felt ok again, and later in the day finally guzzled 64 oz of gatorade. 

16 @ 8:00 AP

Saucony Ride 5 - Pair I Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.5510.003.250.0074.80
Saucony Ride 5 - Pair II Miles: 22.25Saucony Ride 5 - Pair I Miles: 29.30Kinvara 3's - Silver Miles: 11.00Adidas Energy Boost Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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