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

Week starting Oct 02, 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
53.153.000.003.9060.05
Kinvara Green Miles: 35.00Kinvara Red Miles: 25.05
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

Great cool morning near 60 degrees.  Still not cold enough to put a shirt on but I'll take it.  lol

Aerobic base run nice and relaxed with a few hills mixed in.

7:40's - 7:20's.

Looks like a med long run day tomorrow.

Kinvara Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Nice cool morning.  I decided I would run a 14 mile progressive run though I wasn't really looking forward to it.  I ran an out an back course that is net decline going out and of course that makes it a net gain coming back.  Sounds like a perfect course to run a progressive run on! :-)

Felt nice and relaxed and really did not pay attention to the pace until the last three miles when I pushed it a bit.   

Made a quick water stop at mile 3.5 and coming back at 10.5.

I am thinking that one could run a pretty good marathon on doing nothing else but these types of runs.

Splits:  9:16, 8:10, 7:48, 7:40, 7:24, 7:28, 7:14, 7:21, 7:06, 7:08, 7:09, 6:55, 6:51, 6:34. 

Kinvara Green Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles - 8:33 average pace.

Kinvara Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.003.9010.05

A bit of a warm morning - I think it was around 70 degrees.

Today was 2400m time trial followed by 20 x 200m relay on the track.

I parked at the pool and warmed up with a couple other runners who were going to run a tempo.  I broke off from them after 1.5 miles and headed up to the annex.  The rest of the group were just leaving.  I fell in with some runners at the front of the group who told me we had to do the long warm up - so right back to where I started!  When we got to the track we got split up.  I ended up running the time trial pretty much alone as the group I wanted to run with had started already.  I did OK - I did not push as hard as I could have and still ended up pretty much where I have for the last 2 times that I have run this. I found it mildly amusing when the coach asked me later if I had broken 8 minutes.  Um, yeah, right.

We then did the relay deal with a partner - run 200m, tag your partner, run to the other side of the track and repeat.  20 times each runner.  My legs are pretty tired right now. :-)

4.15 warm up followed by 2400m in 8:27 (5:39 pace)

followed by 20 x 200m 36-40 seconds each (4:55 to 5:29 pace)

followed by 2.5 miles cool down.

Kinvara Red Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Recovery run during lunchtime.  8:43 average pace.   Legs are pretty sore from yesterday's workout.

Kinvara Green 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
15.000.000.000.0015.00

Woke up late and missed my car pool.  Showed up and started by myself.  Pretty warm and very humid though it was overcast and windy.  

My legs were toast from the culmination starting with last weekends long run/MGP run, Tuesday's progressive run and Thursday's speed work session.  Today was a struggle and my pace started to suffer at the end.  I had 18-20 on the schedule but there was no way.  I got in 15 and was happy with that.  Pretty hilly course today with most miles in 7:20's - 7:30's. 

Soaked my legs in the springs for about 20 minutes which felt pretty good. 

Kinvara Red Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.153.000.003.9060.05
Kinvara Green Miles: 35.00Kinvara Red Miles: 25.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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