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

Week starting Oct 20, 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
40.758.006.000.0054.75
Adidas Energy Boost Miles: 34.45Saucony Ride 5 - Pair II Miles: 11.75Saucony A5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

10.6 miles around Town Lake.  Got a late start - 10:30 am - but the weather was still awesome.  Lots of people out this morning.  I was only going to run 7 but I kept going at the turnoff and went on the 10 mile loop.  Ran at a good clip but it felt good.  7:30's AP.

Adidas Energy Boost Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

After 2 solid days it was time for some super easy miles - 9:04 AP.

Saucony Ride 5 - Pair II Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.006.000.0016.60

Daughter woke up at 2 am not feeling good.  She had a fever and was miserable.   Tried liquid Ibuprofen and that came up a few minutes later.  I think enough stayed in though to get her fever down.  She finally feel asleep - not sure what time.  Someone I managed to get some more sleep and it was hard to get up at 4:50.  But I did it. 

Anyway, I was tired!  I could feel my legs today, certainly not 100%, cardio seemed find though.

Today was 3 x 2 mile at LT pace.  I am pretty sure for me that's around 6:20 give or take.

3.1 w/u with 3 x 2 miles at LT pace with .25 mile recovery in between sets.

2 miles @ 6:25, .25 recovery, 2 miles @ 6:19, .25 recovery, 2 miles @ 6:25.

2.5 miles c/d.

I would like to see all of these @ 6:20 or below. 

It's Run For the Water ths Sunday.  Thinking of defending my master's title in the 5k.  I probably should go run the half with IJR - but I don't feel like spending $115 on a half marathon that I would probably use as a training run - even if it is for a good cause. 

PM - I was able to sneak in a quick 4.5 mile run after work.  No watch.

Adidas Energy Boost Miles: 12.10Saucony Ride 5 - Pair II Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

So are company is putting on this big flag football game as part of our holiday party this year.  It was our first practice.  I don't know, I could have pulled a SJ here and done something I knew I shouldn't have.  Anyway - ran 5. mile to the park for practice - ran some crazy stuff for an hour - then ran back and hit the train for 4 easy to get in 5 miles.
 

Saucony A5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.808.000.000.0011.80

Yep, legs were pretty trashed from practice - I felt them when I woke up.  Still, I thought I could do my workout.  I had to be downtown early at our main building for a meeting.  This would be a great opportunity to run some MGP on the hills of Enfield and Expo I though.  After 3 w/u sluggish miles I could feel it would be a hard day/bad workout day.  I haven't had one in a while so I was due. 

It was hard on the first couple to get to pace and felt overly hard - here I should have cut my losses and ran easy the rest of the way, but no, the rational mind was put to rest.  So I continued on and the hills took their toll - had a couple quick breaks for water and to fidget with my music - but managed to put in a solid last few miles. 

But when I stopped I could feel the right sciatic nerve that wasn't happy.  Big yellow flag here - as I have had this once before and it was the most painful injury I have suffered through.  So hopefully with some good stretching and rolling it won't turn into much.

Anyway - I am not going to play flag football again - mainly because the game is 3 days after my marathon - I won't be in any condition to play - so why keep going to practice and risking an injury?  It was fun though. 

3.05 w/u

8 @ 6:50 AP with 6 in 6:40's.

.75 c/d

I won't be doing a double today!! :-((

Adidas Energy Boost Miles: 11.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Tried super super easy 3.5 miles on the trail.  Sciatic nerve is not happy.  Nothing to do but take a few days off and hope it gets better.  Not fun!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today but I saw Kip who tortured me with deep tissue massage and stretching.  He also gave me exerciese to complete to do some strengthening.  He did say there should be no problem with being able to run the marathon in December.  I guess this week will determine that.  I need to do some light running the next couple of days and come back to see him on Tuesday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.758.006.000.0054.75
Adidas Energy Boost Miles: 34.45Saucony Ride 5 - Pair II Miles: 11.75Saucony A5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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