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

Week starting Nov 02, 2014

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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
41.003.756.750.0051.50
Saucony Ride 5 - Pair II Miles: 17.20Adidas Energy Boost Miles: 16.55Saucony Ride 7's - Blue Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Met up with a group for the Sunday long run.  I thought it was going to be 8 but it turned into 11. :-)

Another fabulos morning - had a short sleeve and that worked out just fine.  No fast stuff at the end today - but did some 4 x strides at the end to loosen up.

Legs feeling pretty good so far.

Saucony Ride 5 - Pair II 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
6.200.000.000.006.20

6.2 at lunchtime from the new office.  Had to find a new route today but it wasn't too difficult.  Located some trails nearby on Google maps.  

Saucony Ride 5 - Pair II Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.003.000.008.30

2.25 warm up @ 8:20 AP

Then 25 x 45 second fast with 20 second recoveries.  The plan was to run 45 seconds @ 5k pace which is around 6:00 pace from my last 5k - but I just ran hard and didn't look at pace at all.  This workout normally calls for 15 sec recoveries but since I am out of shape a bit decided to add an extra 5 seconds - next time I'll take it down to 15 or increase the fast part to 1 minute.

First 15 @ 5:58-6:10 pace, then the next 10 @ 5:38 to 5:50 pace.

Total 4.05 miles average pace 6:40 with recoveries.

2.05 cool down miles and 4 x steep hill sprints to loosen up the hips.

Adidas Energy Boost Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross training day - besides it was raining pretty hard outside - we got these fancy bikes in our new gym at the office - so that's super convenient - https://www.pelotoncycle.com/

45 mins - of course I had to push it in order to be #1 on the leaderboard. ;-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.750.008.25

1000's on the track - met up with the group at Austin High for 1000's.  Wasn't sure what I would be able to run - but picked 3:40 as a good target from McMillian's training pace calc.  Started the first one with a group but ran it a bit slow, then they wanted to drop back to 4:00's so I ended up running the rest on my own.  

2 miles warm up followed by 6 x 1000m with 2 min active recovery jog.

1000m @ 3:51

1000m @ 3:40

1000m @ 3:38

1000m @ 3:28

1000m @ 3:33

1000m @ 3:25

Did some video anaylsis with the coach afterwards - seems I am over extending a bit on my left leg - but I thought it looked pretty good.

http://vid1186.photobucket.com/albums/z363/dschwalm/IMG_29691.mp4

Adidas Energy Boost Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles on the trail at lunch time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.503.750.000.0012.25

Got to the group a bit late, which meant only the fast group was left.  Well, what was I going to do?  Stick with them for a bit, even though I knew that ment a fast long run, or run by myself.  I choose to take off with them.  We did the end of the Austin course in a reverse loop, so a mile on the trail, up Congress, up Duval to 51st, then a loop and back.  

Great weather and conversation made the miles go by and I didn't really feel like we were running hard unitl the last 2.  Great run and over 50 miles for the week!

8:30, 8:51, 7:02, 7:10, 7:12, 7:19, 7:19, 7:06, 6:49, 6:41, 6:36, .75 @ 6:30, .25 cool down, 6 x 100m strides to finish.  

7:14 AP.

Saucony Ride 7's - Blue Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.003.756.750.0051.50
Saucony Ride 5 - Pair II Miles: 17.20Adidas Energy Boost Miles: 16.55Saucony Ride 7's - Blue Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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