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

Week starting Oct 09, 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
44.7516.001.000.0061.75
Kinvara Green Miles: 21.00Kinvaras - Black Miles: 13.75Kinvara Red Miles: 27.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Stayed out a bit late last night and went to see James McMurty play.  Got home around midnight to find out that somehow my Nebraska Cornhuskers came back to beat Ohio State.  I had pretty much given up on them when I had to leave home and head downtown.

Was woken up to thunder around 5 am and it was still raining when I got out of bed at 7:30.  Dan and I were going to meet on the trail at 8 am but we both wimped out with the rain.

I went to the gym and ran 7 on the indoor track and then followed with some core work. 

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
7.750.000.000.007.75

Deceptively warm out - seemed cool at first - it must have been the humidity.

Kept the miles in the recovery zone as that is what the legs asked for.

Is sugar all that bad?  No - it fact, it is the best thing to take for a quicker recovery according to Dr. Mirkin.  http://www.drmirkin.com/public/ezine100911.html

 

Kinvaras - Black Miles: 7.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.001.000.0014.00

Another morning that felt cool - mid 60's, but the humidity was high enough to negate some of the good temp.

The training group had hill repeats scheduled this morning.  Since I will be doing repeats on Thursday I choose to skip today's group workout. 

I ran the out and back progressive run again.  I toyed with the idea of a tempo run but wimped out in the end.  However, I felt pretty good today which is a nice change.  The 2 easy days helped, I believe.

Overall 7:20 average pace for the run.

9:21, 8:08, 7:39, 7:33, 7:26, 7:32, 7:24, 7:28, 7:07, 7:04, 6:59, 6:59, 6:46, 6:23.

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 this morning.  8:40's.

Kinvaras - Black 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
10.000.000.000.0010.00

Had to travel to Dallas for work - I thought I would be back on Wed night but I had to stay.  I went out for a 10 mile run - I have realized that my body does not recover too well from those 14 mile progressive runs.  I am glad I wasn't doing the track workout today.   Got in some good aerobic miles and plan on running Saturday's long run hard with 10-12 MGP.

Kinvara Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0013.000.000.0017.00

Wonderfully cool morning.  Somehow I missed the memo about the group meeting near the Springs instead of Runtex.  I thought something was up when all the roads were closed.  I ended up parking at auditorium shores, running to Runtex, figuring out we were not meeting there, and then taking off in an attempt to catch the group.  I had arrived a bit early so I knew they were not too far ahead of me.  I started passing people on the Exposition hills, caught up with a big group around mile 6 but never caught up with who I was going to run with - probably because he went for 14 and I went on the 16 mile route.

I wanted to run 10-12 MGP and I ran 13 @ MGP.  I felt pretty good, the pace for the first few miles felt relaxed but it got a bit more challenging near the end - aerobic was fine, legs got a bit tired.  I got to 16 miles and added one more for the fun.  Very pleased with the run.

8:05, 7:46, 7:30, 7:20, 7:09, 6:59, 6:50, 6:53, 6:57, 6:50, 6:53, 6:44, 6:45, 6:49, 6:53, 6:45, 6:51.


 


Kinvara Red Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.7516.001.000.0061.75
Kinvara Green Miles: 21.00Kinvaras - Black Miles: 13.75Kinvara Red Miles: 27.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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