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

Week starting Oct 14, 2012

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.003.006.000.0053.00
Saucony Ride 5's Miles: 27.00Kinvaras - Black - Neon Green Miles: 10.00Saucony A5 Miles: 5.50Kinvara 3's - Silver Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Oct 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Met the guys in the am for 9 easy miles on the trail.  Some brief thunderstorms delayed our run initially, but the sky cleared and it turned out to be a glorious morning.

Legs felt pretty good today. 

Saucony Ride 5's Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Mon, Oct 15, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy around the trail at lunchtime.

Saucony Ride 5's Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Oct 16, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

3.5 warm up miles to the track to meet the group.  It had finished raining and the trail had quite a few puddles and it was really soft.  I got to the track and the coach wanted to do the first half of the workout on the trail to keep paces in check and the second half on the track. Well, with the trail in the condition it was in it was hard to run fast.  

So the workout was 4 x 400 and then 1 x 800 with 1 minute active recovery between repeats, then 4 minutes recovery and repeat the above on the track.

Target was 5k pace but again, hard to get to that pace on the trail.  I found that the 1 minute active recovery was good - it made the workout progressively harder.  On the track I just ran 200m between each repeat and that ended up being 1 minute.

Trail times:

400m  1:29

400m 1:28

400m 1:29

400m 1:29

800m 2:56

4 minute recovery

track workout

400m 1:23

400m 1:23

400m 1:25

400m 1:25

800m 2:51 

2.5 miles cool down. 

Kinvaras - Black - Neon Green Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Wed, Oct 17, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy run.

Saucony Ride 5's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Oct 18, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles around the trail at lunchtime...no watch but I was working hard.

Saucony A5 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Fri, Oct 19, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 around the trail at lunchtime.

Saucony Ride 5's Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, Oct 20, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.003.000.0010.50

The group was split up today with some racing and others doing one workout in prep for the 10 miler race in 2 weeks and some doing another workout if not racing the 10 miler.  

I was in the third group.  I got there a bit early to get a couple miles in.  Finally others started showing up - it was a small group and no one in my pace range.  2 easy miles to the start of the workout.

The workout was 3 x .95 mile loop around Scenic Drive at half marathon pace with no stopping.  The firs half mile is a nice incline up Scenic Drive, a left turn and then a hard left which takes a road down parallel to Scenic, a hard left, and repeat another 2 times.  After the last one I kept going around to get a full 3 miles in.  

Tempo miles - 6:29, 6:24, 6:14. 

I thought I did relatively well considering the long uphill stretch.

Then 3 miles back - I added one extra on - at sub 7:00 pace.  Not sure why but my legs felt really, really good. 

Kinvara 3's - Silver Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.003.006.000.0053.00
Saucony Ride 5's Miles: 27.00Kinvaras - Black - Neon Green Miles: 10.00Saucony A5 Miles: 5.50Kinvara 3's - Silver Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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