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

Week starting Nov 27, 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
14.303.202.200.6520.35
Kinvaras - Black - Neon Green Miles: 14.10Kinvara Green Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy around the trail at lunchtime.  8:10's - 7:50's.

Kinvaras - Black - Neon 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
3.003.200.000.006.20

Dress rehearsal day - nice and cold - 34 degrees.  I ran 3 easy miles and then 3 @ MGP.  Legs did not feel particularly good, still have that nagging hamstring, fortunately it does not bother me while running, only after.  

MGP: 6:58, 6:53, 6:55.   

Unless something miraculous happens on race day I don't feel a sub 3 is in the cards.  I have not been feeling it lately.

Kinvara Green Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.002.200.006.00

OK - pretty much last run of significance before Sunday.  Met up with the group @ the annex.  I ran with 2 other guys that are heading up to Dallas to run the half.  (BTW- have I said I am done with Texas marathons!!?  Looks like 50 degrees and rain for the Dallas people.  I think I am going to get a t-shirt made saying I am done with Texas marathons so I don't sound like a broken record! LOL.)  By contrast, CIM looks like it will be dry, low humidity, no wind, and 38 degrees at the start!  Now, if only some clouds would blow in - but you can't have it all.

Back to today, we ran the 5 mile loop on the trail with 13 x 1 minute fast / 1 minute recovery focusing on turnover.  Took it easy the first couple a MGP pace, then down to 10k pace with a couple at the end at 5k pace and the last one @ 5:22 pace.  It felt good and the legs felt pretty strong.

Then ran a cool down mile at the end. 

I spoke to the coach afterwards about pacing.  He is firmly in the negative split camp - saving energy for the end as the last few miles are super flat and it's a straight line to the finish.  He said I should aim for a 1:31 at the half.  He said if I feel like crap during the first 10 miles it is going to be a great race.  I thought this was odd and counter intuitive but he should know.

Kinvaras - Black - Neon Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.652.15

Before we left to Sacramento I had found a school with a track that was close to the hotel.  There were 5 other runners from my running group that also wanted to do the Aussie carb load plan.  We drove to the nearby track and did 1.5 miles warm up.  The track was hard packed dirt with crushed granite so it was not the best running surface.  It was a track though so I was not complaining too much.  I then ran 1000m in 3:30.  Followed this with a bottle of Gatorade Pro Prime with 82g carbs and half a bagel.  Went back to the hotel for the free breakfast and shoved some more carbs down.  I kept a fairly accurate total - over 800g carbs for entire day.

Kinvaras - Black - Neon Green Miles: 2.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.303.202.200.6520.35
Kinvaras - Black - Neon Green Miles: 14.10Kinvara Green Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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