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

Run for the Water

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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
47.8512.0013.000.0072.85
Kinvara Red Miles: 72.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Run for the Water (10 Miles) 01:04:06, Place overall: 39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.0010.000.0016.60

Wonderful morning for a run.  I think the starting temp was 50 and the race began at 7 am - so we did not see sunrise until about 7:45 or so - most of the race was in the dark.  No wind - pretty close to perfect conditions.

I woke up at 5:15 and downed 2 scoops of carbopro and 1/2 scoop of powered gatorade mixed in water.  Got my stuff ready and headed out the door.  Met up with some other runners at the Annex around 6 am and went out for a 2.4 mile warm up run. 

15 minutes before the start I took a Gatorade Prime pouch and headed for the start.  We made our way through the crowd to get up front. 

My strategy was to start off in the 6:30s, conserve energy to get through the hills, and then pick up the pace from there.  The hills start around mile 2-3 and end around 4-5 or somewhere in there.  There are a couple of hills after mile 5 and then it flattens out back into town, with some minor inclines along the way, especially the last mile. 

I seem to run races like my training runs - go figure - and that means progressivley. 

I started out with a running buddy and we ran together until mile 6 or so when I started to pull away.  It was good though to keep the first miles in check.  It is hard to hold back when people are passing, but I kept telling myself to stick with the plan and save the energy.

I don't know what happened with mile 2, but I defintely left 12 seconds out there - I think I slowed down too much here - too worried about the hills coming up. 

Coming onto the hills I tried to take them a bit easy and if there was downhill to hit it a bit  faster - I just am not that good on downhills though so I am not sure what I picked up on the downhill parts that we had.  The hills were hard but not too bad - I just kept remembering the hill repeats we do when we get to the top we have to speed up to the end of the street - this came in handy today.  I ran the first 5 miles in 33:xx and thought I was really going have to speed up and run a negative split to make my goal - at the time I thought if I could run 1:05 I would be happy.

My last 2 miles were my best - there were a couple runners from my group that were in front that I had in my sights.  This really helped me drop the bomb on the last 2 miles and was a huge boost to pass both of them along the way.  I turned the corner towards the finish and could see 1:03:43 and ran as fast I could muster to get under 1:04 but alas it was not meant to be - I missed it by 6 seconds.  Still, very happy with the performance given the course and that I had not run it before.  I think next year I will be much better prepared.  The chart said I should be able to run a 10 mile race in 1:03:54 or something - so I have no doubt I could break that on a flatter course.  Looks like after today I will shoot for a 1:23-1:24 at the San Antonio half in 2 weeks.

Overall splits:  6:26, 6:43 (left 10 seconds out there), 6:42 (another slow mile, another 10 seconds), 6:34, 6:32, 6:30 (survived the hills), 6:16 (time to start picking it up!), 6:13, 5:57, 5:58.  Average pace 6:24 for the race.

4.25 miles easy around the trail after the race.

Kinvara Red Miles: 16.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

I made the trip downtown so that I could run on the trail.  My legs thanked me for it.  I did the dam loop and added some on for a bit over 12 miles.  First 2 were close to 9:00 miles but then dropped to the low 8:00s and a few 7:30's-7:40's towards the end.  Legs feel pretty good considering the race was just 2 days ago.

Kinvara Red Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Last nice morning for a while, I think.  Temps are supposed to drop significantly over the next couple nights.

Anyway - easy 7.25 in the neighborhood this morning.  Low 8:00's.

Kinvara Red Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

OK - so I decided on running some 800's today.  In retrospect probably not the best plan only 4 days after the race, but I felt like my legs were recovered enough - wrong.

The group was going to run a tempo or something like that and I felt like I had just done that on Sunday.  I had emailed out and another runner responded that they would be at the track doing some 800's. That sounded just dandy to me.

A few issues with that plan - I went out to see a band last night - I got home at a respectable time and was in bed by 11 - but just did not sleep well at all.  I probably got 5 hours of sleep.  I am also coming down with something - could be allergies - but not feeling 100%.  It was 42 degrees this morning but there was also a 25-30 MPH gusty wind.  And finally - the other runner never showed at the track so I ended up doing the repeats by myself.

I should have run another 12-13 semi-easy medium long run instead, but oh well, at least I was smart enough to cut this workout short.  By repeat #3 I could tell it was not happening today.  Running a 5:40 pace into a 30mph wind on an exposed track is not any fun.  I could not break 2:50 no matter how hard I tried. My legs were still tired and I didn't have the energy.  Stopped after repeat # 6 and ran 4 easy back to the car @ 7:50 pace. 

4 mile very easy warm up followed by 6 x 800m @ 2:50 - 2:51's with 1:30 rest in between with 4 mile easy back.

Kinvara Red Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6 easy miles on the soft trail at lunchtime.  Going to go for the last 20 mile long run tomorrow with some MGP hopefully.

Kinvara Red Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.5012.000.000.0019.50

Nice cool morning - around 44 degrees with no wind.  Today was a 20 mile loop with the first 4-5 miles steady net incline gain, across town and up some more, then over and back down.  

The plan was to run 4 easy, 6 MGP, 4 MGP+20 sec, and finish with 6 MGP.  Well, once I got going I decided to ride it out until my legs couldn't go anymore.  That was around mile 17.  Still feeling a bit of the race from Sunday and with a 1/2 next weekend I decided there was no need to push the end.

I started with the group at 5:30 am and ran with them for about 3 miles and then started to pick it up.  I ran alone the rest of the run.  This is the time of year where people have run their marathon or are going to, or dropped out of one.  The 2 runners that I should have been running with today have both dropped out of CIM, and Lisa is running San Antonio full next week, so that left me to run by myself.  That was OK though - I am going to have to race by myself so it's good practice. :-)  I decided 19.5 was sufficient given the quality.  I felt pretty good with the low 6:50's - high 6:40's - hopefully I can manage a few of those during the marathon.  I need at least a 6:50 average for a sub 3.

Splits:  9:04, 8:16, 7:22, 7:14, 7:07, 7:05, 6:56, 6:57, 6:48, 6:53, 6:48, 6:50, 7:04, 6:54, 6:48, 6:55, 6:57, 7:10, 7:45, .5 @ 7:22. 

Broke 70 for the week - maybe another 70+ next week (including the 1/2 marathon) and then  taper time. 

Kinvara Red Miles: 19.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.8512.0013.000.0072.85
Kinvara Red Miles: 72.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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