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

Week starting Dec 15, 2013

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.401.005.640.0038.04
Saucony Triumphs Miles: 21.50Adidas Energy Boost Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Dec 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met up with the guys at 7 am for the 8 mile run on the trail.  No watch, seemed to be very easy pace.

Saucony Triumphs Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Mon, Dec 16, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 ish at lunchtime - nice and easy.  Perfect running conditions!

Saucony Triumphs Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Dec 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.003.640.008.04

Met up with the group at 5:45 - there are about 6 of us that are trying to break 3 @ Boston this year.  This was my first real workout in a while so I wasn't sure what to expect. I was able to hang with the group of guys so that was encouraging.  We did not run them all out, and I don't think there is a need to with 3.5 months to go.

We ran 2.1 warm-up to Meridan.  The coaches have mapped out about a 1000m loop on some crazy hills.  After 5 of those with 90 seconds recovery, we did 3 backward and then 3 sprints up the main hill - maybe 150m?  

5 x hilly 1000m repeats @ around 4:00 plus or minus a couple seconds per the other runners.

3 x hill sprints and 3 x backwards.

2.1 back to the start.  

Did a quick core workout at the Y before I took a shower.  

No watch but I am estimating 8 miles total including the hill sprints.

Adidas Energy Boost Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Wed, Dec 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

This is our annual Holiday ULoop run - it's always a blast!  

 

https://plus.google.com/116128011820695796367/posts/CEtbiCPHUCe?gpinv=AMIXal-PPzF0PlnDPQPXIDRShQq7W0zrupnaB4BLKqCMxk-QQByOlCukYakoKljPSJ2hJnYCTRP9I4kuTYJSedbX_l5tqFxG86JwKzMJjbirJl6p0RSxvfU&cfem=1

Anyway, 8 easy with a lot of good friends!

Saucony Triumphs Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Dec 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.002.000.008.50

Progressive run on the schedule today.  I had to skip meeting the group as my wife had a workout group to go to.  But she wasn't feeling well when she woke up.  I didn't get a chance to drive downtown but I did manage to do this on my own.  I am fine with the mileage at this point, I want to focus on making the paces and then add some additional mileage to these workouts.  3.5 months to go so plenty of time. 

8:31, 7:30, 7:17, 7:21, 7:13, 6:55, 6:18, 5:54, @5 @7:17 (cool down)

Adidas Energy Boost Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.401.005.640.0038.04
Saucony Triumphs Miles: 21.50Adidas Energy Boost Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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