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

Week starting Sep 23, 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
47.450.006.200.0053.65
Saucony Ride 5's Miles: 25.75Mizuno Wave Precision Miles: 4.50Saucony A5 Miles: 9.40Kinvara 3's - Silver Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles on the trail this morning with Dan.  Got there a bit early to get a mile in, ran the 8 mile loop with Dan and then continued on the greenbelt trail for a mile and then back.  Great morning.

Saucony Ride 5's Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 recovery-ish type miles at lunchtime.

Mizuno Wave Precision Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.003.200.009.40

Met up with the group after work at Austin High.  90 degrees but a nice breeze helped keep things manageable.  

I ran 1.5 easy to the track, then 2 miles more with the group.  3.5 miles warm up.

We then did 4 sets of 600m, 100m float, 600m with 400m active recovery in between sets. All run at 10k pace in order to get a good feel of 10k pace for the upcoming race.

I ran the first 3 sets with a couple other runners and we were very consistent with the 600m sections @ around a 6:05 pace.  The last set the other runners stopped for water and I kept going, the coach said to run them faster so I did.  Not sure she meant that much faster though, as I ran the last 2 x 600m around 5:40 pace.

5 x 100m strides at the end at sub 5k pace, followed by 1.5 miles cool down. 

Good workout all in all. 

Saucony A5 Miles: 9.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Core workout at the gym - 2 sets of 20 step ups each leg, 35lb dumbells.  2 sets of 25 each leg of Romanian squats, 2 x 10 side lunges each side holding 25lb weight.  Planks on balance ball and back extensions on Roman chair.  

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 easy this morning - 7:45 AP with 9:00 and 8:10 first 2 warm up miles.  Felt good though I started to feel my legs during the last mile from yesterday's workout.  Quite warm and humid out this morning.  The sprinklers were on when I got home so I stood in the middle of the yard and cooled off.

Saucony Ride 5's Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

6.25 easy in the am - felt like summer out there.  4.5 easy at lunchtime.

Kinvara 3's - Silver Miles: 4.50Saucony Ride 5's Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.000.009.50

Made a game day decision with the weather this morning.  Everyone thought we would have a downpour but it turned out not to be the case.  I was a light rain and when I checked the radar it looked like it was clearing.  I am not a big fan of running around a track with puddles so I was all set to wait until tomorrow.  Fortunately I did not have to.

Met up with the guys at the track.  We did 3.5 miles warm up and then some repeats.

3 sets of 1200m @ 10k pace with 100m float and then 400m a bit faster with 40mm recovery in between each set.  No stopping!

On the 2nd repeat the sky opened up and it rained pretty hard but then it was over.  It actually made it kind of fun.

1200m in 4:38 (6:12 pace), 100m float, 400m 1:29 (5:58 pace), 400m recovery

1200m in 4:35 (6:08 pace), 100m float, 400m 1:26 (5:46 pace), 400m recovery

1200m in 4:27 (5:58 pace), 100m float,  400m 1:21 (5:25 pace), 400m recovery

Then 4 x 100m at 5:30-5:20 pace with 100m recovery in between.

We then hit the trail for 2 miles cool down - running through all the big puddles we could find.  Kinda childish but fun.

Kinvara 3's - Silver Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.450.006.200.0053.65
Saucony Ride 5's Miles: 25.75Mizuno Wave Precision Miles: 4.50Saucony A5 Miles: 9.40Kinvara 3's - Silver Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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