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

Week starting Dec 18, 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
43.500.000.000.0043.50
Kinvara Red Miles: 15.00Kinvaras - Black Miles: 10.00Kinvaras - Black - Neon Green Miles: 18.50
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

Up early so I went out for a recovery run.  No watch but ran a 7 mile route that I normally run.  A bit chilly but no biggie.  I saw a couple other runners that looked like they thought it was 30 degrees out or something.  I think it was around 50.  They probably thought I looked as ridiculous in a sleeveless and shorts and I thought they looked all bundled up.  

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
10.000.000.000.0010.00

Met up with come other post CIM runners at the annex at 6 am.  We split a 2 miles as I wanted to run the 10 mile loop and they wanted to run the 7 mile loop. 

I did not have a watch so no paces.  My legs were tired initially but got a bit better around mile 7.  Maybe it was because I knew I only had 3 more to go. 

 

Kinvaras - Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met up with the Wed group today - first time I was able to as my wife had the day off.  We met up at Barton Springs and ran 8 easy up through the University and back down.  Afterwords we celebrated Christmas with hot coffee, cookies, hot chocolate, mimosas and homemade Kaluha. I can not think of a better glycogen replenishing meal.


 

 

Did not wear my Garmin but figure 7:40's for the later miles.

Kinvara Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy - 7:50's - 8:20's.  Need to take a day off, legs need some more rest.  I plan on starting back with the hard workouts after the beginning of the year.

I had an excellent deep tissue/ sports massage by a local elite guy.

URL:  http://runimal800.wordpress.com/

I guess that is how he supports himself.  His name is Kiplimo Chemirmir. He is from Kenya - his PR is 2:15 - he won the Cow Town marathon one year, and it is his cousin who won Boston this year.  Pretty amazing stuff.

I got a few tidbits from him. He runs his easy miles around 7:40-8:00 pace.  Hard days should be hard - like "why am I doing this?" hard.  Training should be hard enough to make the race less so. 

He believes in mixing things up - tempos, intervals, MGP runs.  Lots and lots of miles on soft surfaces on easy/recovery run days.  He runs Town Lake trail, the greenbelt, anything but pavement / concrete.  

He is training a group of runners to take them from 22 minute 5k to 18 minute.  They practice surging, catching up with a runner ahead, hard hills, etc.  I would like to go to a couple sessions. 

Anyway - the running community in Austin continues to amaze me.


Kinvaras - Black - Neon Green 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
10.500.000.000.0010.50

Woke up with my internal alarm clock.  I decided to drive down to Lake Austin trail.  I did the 7 mile loop with an out and back add on down LAB.  Got something going on behind my right knee - never had pain there before but it has been bothering me for a couple of runs now.  For some reason it got better during the last 3 miles today.  8:10 AP for the run.

 

Kinvaras - Black - Neon Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.500.000.000.0043.50
Kinvara Red Miles: 15.00Kinvaras - Black Miles: 10.00Kinvaras - Black - Neon Green Miles: 18.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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