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

Week starting Nov 06, 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. 

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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
44.750.003.000.0047.75
Kinvara Red Miles: 40.25Kinvara Green Miles: 7.50
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

Overcast with a few light showers - I always like to run in the rain.  Maybe it's because we don't get too much of it anymore.

I stayed on the trail to give my legs a break.  On Saturday's long run I felt a tweak in my left calf on the last mile.  It went away and felt fine.  However, later in the day I would feel in - it felt like a spasm - quite odd.  After a tough week and that tweak I took yesterday off.  

It feels better today - a bit sore when I stretch it but did not bother me too much while running.  With a half coming up this weekend I don't think I will be doing any hard workouts this week.  I will try to stick to the trail as much as possible.  I feel like I am on the razors edge with pushing my body and at this point there is too much to lose and too little to gain by pushing too hard.


Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ok - that was gross - 70 degrees and 90% humidity - and it's November!  This is torture after running in nice cool mornings lately.

Anyway - I woke up a bit too late to try and get down to run on the town lake trail.   I decided I would run the 14 mile out and back route that I have been using for my progressive runs.  I know yesterday I said I would take it easy this week and that was my intention this morning.  I ran by feel and let my legs lead the pace.  By mile 3 I was already at a pretty good clip so I kept going.  I pretty much ran by feel and it went well until the last 3 miles or so as it is mostly up at this point combined with the heat which caused by heart rate to go up.  Only had 1 gu and took 1/2 a my waterstop around mile 3.5 and coming back I had the second 1/2 at the same waterstop.  I felt the lack of energy towards the end of the run, maybe next time I will take 2.

8:54, 7:39, 7:24, 7:16, 7:17, 7:24, 7:16, 7:08, 7:00, 7:02, 7:04, 7:14, 7:10, 7:02. 

Kinvara Red Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Nice and cool morning - out and back from the house for 7.5 miles total.  No one else out there but me this morning.  At least I didn't see anyone.  8:29 AP.

Kinvara Green Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.250.008.00

Met up at the annex to run some fartleks on the trail - nothing too taxing but fast enough to shake out the legs a bit.  Ran 2.5 easy and then 12 x 1 min fast - not paying any attention to pace - with 1 min easy pace in between.  Looking back at the history on my Garmin the fast portions were 6:30-6:10 pace.  I wanted to run around HMGP pace so that was at least within the range. 

Probably run a few miles tomorrow and maybe some on Saturday. 

I am taking the family down to San Antonio tomorrow to make a weekend out of it.  I think we will go to the zoo, maybe the children's museum.  Interestingly enough my son had no desire to do Sea World.  That's fine by me.  I probably won't get much leg rest on Saturday but I am not too worried about it since it is a half and not the full.  Speaking of that, I am glad I am not running the full, and if I were, would probably not - starting temperature for Sunday morning will be about 60 - and with the sun it is going to warm up fast.  I have said it before, and I will say it again, I am through running marathons in Texas! :-)  This just reinforces my opinion.

Kinvara Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy in the morning - just to shake the legs out.  7:50's.

Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.750.004.25

We drove down to San Antonio last night.  The kids are having a blast so even if the race goes south we had a good time as a family.

Woke up @ 6:45 this morning.  Staying at a hotel and don't know the area.  Thought I would go for a few miles to keep the legs loose.  I wanted to do a mini carb load so I thought about going to the treadmill and running a couple with 3 minutes fast followed by carb load.  For some reason the room key would not open the gym.  So outside I went.  Luck upon luck there is a high school right up the street that I found by running up that way.  I did 2.75 miles with 2 on the track and then 1000m fast.  I downed a bottle of Gatorade Prime Pro with 85 carbs and then short run back to the hotel.  Pigged out a breakfast.

Forecast for tomorrow is low 60's.  It all depends on if it is going to be cloudy like they say.  If the sun is out then all bets are off.  At the very least it will be a hard training run.

Kinvara Red Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.750.003.000.0047.75
Kinvara Red Miles: 40.25Kinvara Green Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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