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

Decker Challenge Half Marathon

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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
39.559.0017.101.0066.65
Kinvaras - Yellow Miles: 66.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Decker Challenge Half Marathon (13.1 Miles) 01:32:09, Place overall: 57, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Wonderful and cool morning for a race.  Temps were low 40's but there was a pretty good wind so temps felt like 30's.  This is a very hilly course with quite a few long climbers and some short but steep hills as well.  I actually showed up without any big expectations given the course and some - albeit very little - soreness in the glutes and IT bands.  I ran with a good friend and the plan was to hit 7:00's the first half and try and pick it up in the later half.  I still race a bit conservatively in that I am always afraid that I will run out of juice at the end.  I pretty much held back until mile 10 which came at the end of what seemed like a never ending hill.  The wind was a factor in the first 4 miles and the last 2 miles.  From 11 - 13 it seemed like we ran straight into it.  It was not gale force by any means but enough to know it was there.  I tried to push the last couple miles.  I am pretty happy with my overall time given the course and wind.  I wish I could have run 10 seconds faster so I would get under 1:32.  I didn't do a cool down run after and I will probably pay the price in some soreness.  I did stretch so that should help. I ended up with a negative split. It is pretty easy from my splits to tell where the hills were and the wind at the end.

Splits: 7:00, 7:07, 7:08, 7:01, 7:03, 7:06, 7:00, 6:47, 6:58, 7:00, 7:07, 7:10, 6:55, 6:04. Overall pace 7:02.

 As a side note I ran this 3 years ago when it was a 20k and my overall pace was 9:45. 


Kinvaras - Yellow Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

6.3 recovery miles on the soft trail.  9:10 overall pace.  No lingering problems from yesterday's run but some minor calf soreness.

Kinvaras - Yellow Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Nice cold morning - 30's - still ended up running in my singlet from mile 5 on.  I kept my gloves on though. :-)

I misjudged the out and back distance because I added a loop on to the beginning.  I wanted to get in 12 miles but ended up over 13.  I know what they mean by running on tired legs but felt  good by mile 9-10 when I picked up the pace a bit.  

Overall pace in  the 8:40's. 

I am in love with my Kinvaras - I don't think I can go back to big clunky shoes again. My two nagging injuries have all but disappeared since I switched to these shoes exclusively.

 (40 minutes spinning at lunch to get the blood flowing in the legs.)

 

Kinvaras - Yellow Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.001.009.00

2 miles warm up to the track followed by ladder workout.

3k in 13:26 (7:11 pace)

2k in 8:25 (6:46 pace)

1k in 3:58 (6:23 pace)

1k in 4:04 (6:32 pace)

400m in 80 (5:21 pace)

400m in 89 (5:58 pace)

400m in 85 (5:41 pace)

400m in 69 (4:37 pace)

Total of 5 miles quality speed)

Followed by 2 miles cool down.

 



Kinvaras - Yellow Miles: 9.00
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

6 recovery miles.

Kinvaras - Yellow 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
9.009.000.000.0018.00

Great, cool morning.  I was on the fence as to run 15-16 or 18.  I decided that since I did not run a long run last week, albeit a quality run at the 1/2 marathon, that I would shoot for 18.  I left the group around mile 7 and continued on alone.  I only had on GU but drank some gatorade at the water stops every 4 miles.  At mile 9 I decided to pick it up and try to finish at MGP.  The last 2 miles were pretty difficult.  I ran Exposition @ miles 14-16 which consists of some significant climbers.  At times I thought I had a 7:20 or so pace but in the end my spits were not that fast.  I ran the first 9 around an 8:00 average and the back 9 at 7:34 average.  I am giving myself some slack due to the 1/2 marathon 6 days ago plus as pretty hard track workout on Thursday.  This week's mileage looks high due to the race last Sunday - normally I would not have run on Sunday.  Heading down to South Pardre Island for the next 6 days.  I should be able to keep up the running while down there.  I do not plan on running on Christmas day but a few of us are meeting up on Sunday for an 18 mile run.  

The Kinvaras held up nicely on the long run today.   I am still not sure that I will run a marathon in them, though.

Kinvaras - Yellow Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.559.0017.101.0066.65
Kinvaras - Yellow Miles: 66.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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