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

Week starting Dec 16, 2012

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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
41.120.009.000.0050.12
Kinvara 3's - Silver Miles: 17.00Saucony Ride 5's Miles: 33.12
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

Went out the BS pool at 7 am but no one else showed.  I ended up doing the 11 mile loop around the trail.  Actually ran in some rain which is something we have not seen around here for over 45 days.  I guess it was a good day to run - I broke my not-running cycle as well.

Kinvara 3's - Silver Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 around the trail at lunchtime.  Warm and sunny but a nice cool breeze.  Legs a bit sore from yesterday.  Amazing how quickly one loses fitness.

Kinvara 3's - Silver Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Didn't get a chance to run today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met with with the old group today at Barton Springs pool.  60's and humid at 5 :30 am.  Today was our annual Christmas run where we have coffee, hot chocolate, mimosas, cookies, etc. after our run.  22 people showed - a new record.  A great time was had by all.

8 miles - 7:00's - good run.

Saucony Ride 5's Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Woke up at 5 to go running - opened the door and almost got blown over - patio furniture was moved across the deck, too.  And it was cold.  Went to the couch and got under a nice and warm blanket.

 So, since I wimped out in the am I decided to go for a run at lunchtime around the trail.  I ran the 7 mile loop plus to and from the trail - so another 1/2 mile I would say - in 54 minutes - so around 7:12 average.

Then I got back to work and realized I had dropped my badge.  So I went back out thinking I new where it was since I had taken my phone out of my back pocket along the trail.  It wasn't there so I continued on the route that  I finished and I found it at the very end.  At least I found it - I probably ran an extra mile trying to. 

Saucony Ride 5's Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles at lunchtime.

Saucony Ride 5's Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.120.009.000.0010.12

I knew this would be a tough workout considering my time off and just not being in the kind of shape that I was in, and struggling through a chest infection of some kind.  (Yeah, I know, lots of excuses!!)  Indeed, the coach told me to just run this as an easy run as her rule is one easy day for every day off.  But I figured I would run the first part of the workout and see how it felt.

We met up at the coaches house for various workouts.  Those training for 3M had to run 3 x 3 mile tempo runs through a hilly course with 5 mins recovery in between.   The last portion was a nice long steady climb before turning and finishing a couple hundred meters down a nice decline.  But that climb was a killer.  I made it through 2 loops and told myself I would just take it easy on the last loop but I tried to keep some kind of pace going.  The lead group that I was able to keep up with earlier this fall was way ahead.  Kinda disheartening.  

1 mile warm up followed by 3 x 3 mile hilly loops: mile one down hill, mile 2 killer hills, mile 3 some down and the long climb at the end

1st 3 mile loop: 6:17, 6:40, 6:30 

2cd 3 mile loop:  6:13, 6:39, 6:20

3rd 3 mile loop:  6:20, 6:45, 6:25

When I look at my splits and not compare myself to the other runners I think I did pretty well considering the time off, etc. 

Everyone brought lots of breakfast goodies and there was a buffet laid out on the dining room table in the coaches house.  I guess this is a yearly tradition.  I had time to swish down some coffee and eat a bagel before I had to head home so my wife could get to her workout class.  

I didn't even have time for any cool down miles.  Still, 50 miles for the week on my first week back is a good effort. 

Saucony Ride 5's Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.120.009.000.0050.12
Kinvara 3's - Silver Miles: 17.00Saucony Ride 5's Miles: 33.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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