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

Week starting Oct 23, 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. 

Favorite Blogs:

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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
41.150.004.350.0045.50
Kinvara Red Miles: 17.00Kinvaras - Black Miles: 5.50Kinvara Green Miles: 23.00
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

Hard to get the legs moving again after 2 days off.  This week should be a recovery week, I will try to keep the miles under 50.  

Easy run this morning - trying to save something for mile repeats tomorrow.  Low 7:50's - 8:10s. 

Kinvara Red 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
6.000.004.000.0010.00

3 miles warm up followed by mile repeats on the hilly loop course with 3 mile cool down.  Coach said 4 repeats if racing the 10 mile race this Sunday, which I plan to do.  Legs were not feeling particularly strong this morning so not sure what is up with that. Still pretty happy with the pace considering the hilly nature of the loop.

Rather humid this morning and 65 degrees. 

1 mile @ 6:03

1 mile @ 5:55

1 mile @ 5:51

1 mile @ 5:56

Kinvara Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

A short recovery run this morning.  

Kinvaras - Black Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Last warm and humid day for a while, I hope.  The group schedule had a fartlek run but that always turns out to be equivalent to a 15x300m repeat workout.  After Tuesday's fun I decided I would instead just go out for a easy medium long run.  My legs - calves in particular - were a bit sore, maybe from the hills on the repeat loop.  I have also started running in the Kinvara IIs and not 100% sure but they seem like they don't have as much cushioning as the I's, I could be wrong though.  So, long story short, I decided to stay in the neighborhood and do the 12 mile route with the big hills on the front 5 miles. Most miles for the run were in 7:30's-7:40's.

Just as I was lamenting to myself how sore my legs were and how slow I was going and not feeling good at all, I looked at my watch and I was running a 7:05 pace.  I thought I was at 7:40 - so that made me feel a bit better.  I slowed it back down though and tried to keep things easy since this is a recovery week and I am racing this Sunday.  I have also been fighting a glute issue for a couple days - it has not bothered me in a quite a while but it is starting to rear its ugly head. It all starts with a tight lower back on the right side and goes all the way down into the glute and lower hamstring. That's what I get for not stretching like I should be.

So here is an interesting article.  The gist of the research is that in order to increase endurance and power your body must become more efficient at converting sugar to fuel.  The way to do this is to train in a sugar depleted mode and then on race day eat lots of sugar [via GU/gatorade, etc.]

http://www.drmirkin.com/public/ezine102311.html





Kinvara Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had a nice sleep in until 7:30 am - I almost forgot that recovery weeks mean to get some extra sleep in as well.  Ran 6 easy around the trail at lunchtime.  8:15 AP.  I tried to keep it in recovery range, I guess I get too impatient.  

Probably do some easy miles on the trail tomorrow and a few strides.

Kinvara Green 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
4.650.000.350.005.00

Met up with some other runners from the group that are also racing tomorrow.  We ran a very easy 4.6 on the trail with 6 x 100m strides and then picked up our packets.  

Pretty cold out there, I will need to dig out my el cheapo gloves for tomorrow. 

Kinvara Green Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.150.004.350.0045.50
Kinvara Red Miles: 17.00Kinvaras - Black Miles: 5.50Kinvara Green Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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