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

Week starting Sep 20, 2009

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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
23.900.000.000.0023.90
Nike Vomero Miles: 19.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

A little warmer than I wished.  A cool front next week will knock morning temps down into the 60's - can't wait.

I ran an easy/recovery 4.2 miles today at around 8:40 - 8:50 pace.  Still have a very minor twinge of pain in the glute - nothing that kept me from running. 

Tomorrow will be a cross training day.  Tuesday morning I will try for 5 miles.  I have my PT appointment 8:30 Tuesday am as well.  I would like to have my run out of the way before I go in and see him.  Therefore, if there are any issues he can address them. 

I would think the plan will be to gradually increase miles every other day for a week and then start running everyday again.  I would love to be at that point by the week of the 27th of September.

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

60 minutes spinning class today.  My legs are feeling pretty good.  Definitely kept the workout in the cardio zone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

We got a cold front last night as well as 2 inches of rain.  I woke up to rain and decided to run at lunch.  But it cleared up and I went out before my PT appointment.  I felt really good - pace in the low 8:00's - I wanted to push it a bit but not too much just yet.

I still had a little stiffness in my lower back and glute - again, nothing that kept me from wanting to run.  The knee/shin splint held up fine.  A little sore.  Mostly my hamstrings and glutes bothered me a bit during the run - probably due to a lack of running the past 4 weeks.

The PT cleared me to run 4 days this week - about 50 minutes for 3 runs and a long run of 8-9 miles.  I see him one more time next week for final clearance and then 3-4 weeks later as a follow-up.  I need to keep doing the exercises that he gave me and cross train on the non-running days.

Nike Vomero Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Solid 60 minutes on the elliptical - the machine says 6 miles. Kept HR in aerobic zone - progressively higher for the last 10 minutes.

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

Good run this morning - wonderful temps in the 60's - have not seen that in over 5 months.  

6 miles easy - pushed it a little to a 7:40 pace for about a 1/2 mile to see how the injury would respond.  Felt pretty good after the run - a bit sore but that is to be expected.  It is not getting worse and I think that is an encouraging sign.

I was cleared for a long run of 8-10 miles on Saturday. Tomorrow will be another cross-training day.


Nike Vomero Miles: 6.00
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

8.5 miles - first 3 uphill - next 3 net down and 2.5 along the Town Lake trail.  I hung with the lead group for 5 miles and fell back gradually.  Tough getting back into it.  My hamstrings complained a bit by mile 6.  Heart rate was around 160 for 8:10 - 7:40 pace going up and back down.  It was 70 degrees - so warm.  Otherwise, I felt pretty good.  Next week I will try to get in 35 miles or so.  

Nike Vomero 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
23.900.000.000.0023.90
Nike Vomero Miles: 19.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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