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

Week starting Oct 06, 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. 

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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
63.6010.004.400.0078.00
Kinvara 3's - Silver Miles: 17.00Saucony Ride 5 - Pair II Miles: 15.25Adidas Energy Boost Miles: 23.65Kinvara 4's Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

Great morning - felt like I could keep on running.  I am sure all of us in Texas are enjoying the cold front.  I ran the Lost Horizon/Rain Creek route - added a couple on then came back up Jollyville. I figured it's about time to start running some good hills.

7:30 AP with a couple super easy to start and a couple MGP to finish. 

Decided against the 10k this morning for various reasons - probably none of them good ones. :-)

Kinvara 3's - Silver Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Chilly morning!  8 out and back from the house - first 2 slow then 7:20's - 7:40's.  Quite a few runners out.

I went for a bike ride yesterday with my two kids and everyone we met was smilling and waving - it's amazing what cool weather will do for people's moods.
 

Saucony Ride 5 - Pair II Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.258.001.400.0016.65

52 degrees and over 70% humdity.

3.25 miles warm-up followed by a 9.25 MGP tempo run.

Felt pretty good but had some problems with getting the pace down for the first 2-3 miles.  6:56, 6:55, 6:51, 6:51, 6:49, 6:51, 6:44, 6:39, 6:19, .4 @ 6:01. = 6:45 AP.

Overall much better than last week.  What a difference some good weather makes.  Legs a bit sore but no issue on the cardio side of things.

PM - lunchtime run 4 miles in under 32 mins.

Adidas Energy Boost Miles: 12.65Kinvara 4's Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.000.0015.00

Mile repeat day.  I thought about going downtown and running 1200's with the group.  But I am so into my groove now of being home to help with the kids and then taking them to school.  I decided I would run from home instead.  It saves me 30-35 minutes (roundtrip travel time) plus gas.  

Anyway, 5.25 miles easy followed by 3 x 1 mile with 400m recoveries.  

During my second mile they turned on the lights at the track and the middle school kids started to come out to the field for football practice.  I have to give those kids credit for being at school at 6 am.  No way I would have done that at that age.

Anyway, they didn't kick me off the track but I trotted up to the road and finished my final mile - with half on a sidewalk - in the dark - and half on the neighborhood street when I finally turned a corner.  The sidewalk run was fun because of the on coming traffic with the lights on made if very hard to see.  I was lucky that I didn't take a fall.

Happy with my mile times - makes me feel like I could break 5:40s.  I think if I could knock off 3 miles in the 5:30's I would feel pretty confident of being able to run a 17 something 5k.

5:47, 5:42, 5:45

2.25 cool down - 7:20's.

PM - 4 miles easy at lunchtime.

Adidas Energy Boost Miles: 11.00Kinvara 4's Red Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

warm an muggy - 7.25 miles in 60 minutes.  

I need to run my LR tomorrow as we are going camping later tomorrow and I probably won't get a run in on Sunday.

Saucony Ride 5 - Pair II Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

90% and almost 80 degrees.  I wanted to run at 8:00 pace to make the run bearable - but after 4-5 miles my legs wouldnt let me, even though I was miserable.  7:40 AP with some slow miles up front.  Glad to be done with it.

I went to ACL fest on Friday night - on my feet for 5 hours, didnt eat much, and got home late and therefoe not much sleep, oh, and almost 80 miles this week - so I wasn't feeling all that strong on this run!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.6010.004.400.0078.00
Kinvara 3's - Silver Miles: 17.00Saucony Ride 5 - Pair II Miles: 15.25Adidas Energy Boost Miles: 23.65Kinvara 4's Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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