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

Week starting Sep 25, 2011

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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
48.109.005.000.0062.10
Kinvara Red Miles: 51.10Kinvara Green Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met Dan at Barton Springs for our Monday run.  8 recovery miles on the trail followed by a dip in the Springs after.  Is it summer again?  76 degrees at the start of the run.  High today of 103!

8:24 average pace.  Legs felt pretty good this morning even after 20 miles yesterday.

Kinvara Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 minutes cross-training - spinning class - moderate hard effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

Wow - 77 degrees this morning @ 5:20 am.  I ran 4 easy miles and then met the group close to Barton Springs pool for mile repeats.  Repeats are on a looped road course through the park complete with some good hills.   We run one direction for one repeat and then run the other way for the next repeat alternating.  2 minutes rest between repeats.

I don't think I did too bad considering the hills and heat.  Since I ran them pretty fast I elected to do 5 instead of 6.

1 mile @ 6:05

1 mile @ 6:00

1 mile @ 6:02

1 mile @ 5:58

1 mile @ 5:50

Followed by 2 mile cool down on the trail.  The swarms of gnats were out in force on the trail - I had to run with my face towards the ground to avoid getting too many in my eyes and/or swallowing them. 

Here are the 2012 Boston Qualifying acceptance times per age group.  Looks like I would have gotten in with my 3:17 at Austin after all.  But if I had known that I would not have run the Marathon to Marathon and gotten a PR of 3:07, either, so it was best that I did not know!

http://www.baa.org/news-and-press/news-listing/2011/september/outline-of-2012-boston-marathon-qualified-performances.aspx

Kinvara Green Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Cooler weather this morning.  It was hard to keep the pace in the recovery range.  

Kinvara Red Miles: 6.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Hot morning, cool morning, hot morning ... let's flip a coin and see - today was pretty warm again. 

I looked back at my pre-Iowa training schedule - wow - I don't remember training that hard - I don't feel like I have trained that hard this time around.  I don't seem as motivated as I was before Iowa.  Some days, like today, I just didn't feel like running, oh well, I guess it will pass.

This run seemed a bit harder than it should have been - maybe my legs are still recovering from the mile repeats.  The heat doesn't help, either.  I wanted to run a progressive run but my legs gave out on me during the last few miles.

9:08, 8:07, 7:43, 7:37, 7:33, 7:28, 7:21, 7:28, 7:05, 7:10, 7:18, 7:18, 7:16, 6:55.


Kinvara Red Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Somewhat cooler morning - nice recovery run.

Well shoot, I guess I need to learn to add because I wanted to be around 50 miles this week and I am almost there without my long run tomorrow.   So much for a recovery week.

My big work project was pushed from last Sunday to this Sunday.  Therefore, I don't think I will be able to the run the 10k race on Sunday.  Bummer.

Kinvara Red Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.009.000.000.0016.00

Nice cool morning.  Since I can't run the 10k tomorrow I decided to run some MGP today.  I arrived late and missed the main group leaving so I was on my own.  Around 2.5 miles I hooked up with Mike Woo - a phenomenal runner in our group.  We ran together to mile 8 where I turned around and he kept going.  We got into a good grove while he talked about strategy for CIM as he has run in in the past.  I turned around and finished out the run on my own.  Just a great morning.  Overall 7:05 pace and that is with a couple warm up miles.  Hills between mile 3 and 5 and coming back from mile 11 to 13.

8:11, 7:50, 7:20, 7:12, 7:07, 6:58, 6:48, 6:59, 6:59, 7:02, 6:56, 7:05, 6:48, 6:39, 6:49, 6:36. 

Kinvara Red Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.109.005.000.0062.10
Kinvara Red Miles: 51.10Kinvara Green Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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