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

Week starting Oct 13, 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
55.7013.106.000.0074.80
Blue Kinvara 3's Miles: 10.10Adidas Energy Boost Miles: 42.75Saucony Ride 5 - Pair II Miles: 6.00Brooks Pure Flow Miles: 7.00Saucony Ride 5 - Pair I Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10 easy - first mile 9:00 then dropped the pace down to 7:40's to 7:10's.  A light mist made it somewhat bearable out there.  Pace felt easy.

Read this article over the weekend - not sure what I think about this but there is defintely some truth in it.  Maybe I just need to enjoy every day of running and let the rest take care of itself?  I

http://online.wsj.com/article/SB10001424052702304626104579121813075903866.html

"To put it bluntly, goals are for losers. That's literally true most of the time. For example, if your goal is to lose 10 pounds, you will spend every moment until you reach the goal—if you reach it at all—feeling as if you were short of your goal. In other words, goal-oriented people exist in a state of nearly continuous failure that they hope will be temporary.

If you achieve your goal, you celebrate and feel terrific, but only until you realize that you just lost the thing that gave you purpose and direction. Your options are to feel empty and useless, perhaps enjoying the spoils of your success until they bore you, or to set new goals and re-enter the cycle of permanent presuccess failure."

Blue Kinvara 3's Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

70's and almost 100% humidity - DP 71.  Not fun!

So this is the part of the plan where the speed/track workouts end and the LT runs begin.  Schedule for today was 4 x 1.5 miles @ LT pace with 400m recovery inbetween.  Next week it's 3 x 2 miles, then 2 x 3 miles, etc.  I like this for a couple reasons - it introduces the pace and distance gradually while still allowing 6 miles and 38 plus minutes of work in the LT zone.  

Today's run went pretty well until the last mile when the heat and humidity really started to take affect.  I ran 3.25 miles warm up and then 2 x 1.5 miles out and the other 2 coming back, with 1.5 miles cool down.  

1.52 miles in 9:40 (6:20 pace) with .3 mile recovery

1.52 miles in 9:33 (6:17 pace) with .3 mile recovery

1.54 miles in 9:41 (6:18 pace) with .25 mile recovery

1.5 miles in 9:32 (6:20 pace) 

1.5 miles easy back home.

LUNCH RUN - 4.5 miles around 8:00 pace - hot and muggy so the effort was a higher.

Adidas Energy Boost Miles: 11.55
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 on a nice and cool lunch break.  Pace unknown....

 

Saucony Ride 5 - Pair II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.1010.100.000.0013.20

Perfect running weather - 52 degrees, slight breeze - a bit on the humid side though.  

3.1 miles warm up followed by 10.1 miles @ MGP.  Miles felt pretty good after the first couple as I got into a rhythm.  Legs a bit sore from Tuesday but the breathing was nice and relaxed.  

10.1 miles in 1:08:20 for 6:46 AP.  (6:55, 6:51, 6:46, 6:46, 6:44, 6:48, 6:42, 6:50, 6:45, 6:38)

Starting to get a bit excited for the marathon now. :-)

Adidas Energy Boost Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

7 easy/recovery.

Lunchtime run - 4.5 miles - mile down to the small pond and 5 laps (.6 miles each lap) on the trail with 30 pushups between the last 3 laps (total 90) and then a mile badk.

Brooks Pure Flow Miles: 7.00Saucony Ride 5 - Pair I Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

3 and a half, then met up with Kevin and Dan for 12, then 3 more on my own.  Pushed the pace a bit on the last few - but most of the run was relaxed - 7:40 AP.

Adidas Energy Boost Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.7013.106.000.0074.80
Blue Kinvara 3's Miles: 10.10Adidas Energy Boost Miles: 42.75Saucony Ride 5 - Pair II Miles: 6.00Brooks Pure Flow Miles: 7.00Saucony Ride 5 - Pair I Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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