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

Week starting Feb 10, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDerhammer's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

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. 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
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
56.608.006.250.0070.85
New Ride 5's Miles: 13.25Brooks Pure Flow Miles: 42.60Blue Orange Fastwitch Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 recovery miles in the neighborhood.  Could feel the soreness in the legs from the last few days - which is good.

New Ride 5's Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5 ish recovery/easy miles on trail at lunchtime.  Cloudy, 50's, and breezy, perfect running weather in my book.  I had rained earlier and the trail was quite deserted.  Funning how many fair weather runners there are.

Brooks Pure Flow Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

Russ and I exchanged a few emails last night about if we were going to make it this morning.  There was a 60% chance of thunderstorms forecasted.  But when I got up at 4:50 am there it was pretty calm.  I parked at the Y to get in some extra miles and also so when I was done I could go take a shower and get ready for work.

I met up with Russ at the main starting point and we ran to the hills.  This workout is called Meriden because that's the main street's name.  I will never know how they heck the coaches discovered this route.  I think they just like to torture us.  It amounts to a 1000m course (actually .65 miles so it's longer than 1000m) that takes off on a steep decline - 6 min pace is no problem here, then it turns left into a nice hill and then another, then another steep decline followed by a very steep incline back to the start.  Obviously, 1000m track pace is not something that can be done on this course.  The coach wanted Russ and I to start around 4:15 for the first repeat and work our way down, but the first one came in a bit fast and and so did the second one.  When we finished our last repeat he was like - I want you guys to run a 3:45 on the last one the next time you run this.  That ought to be fun.  

To finish if off we did 3 x backwards on the big hill, and then 3 hill sprints all the way up.  My legs were like Jello.

So -

2.75 miles warm up followed by 6 x 1000m on a hilly course with 90 sec recoveries -

.65 miles @ 4:07 (6:20 ish pace)

.65 miles @ 4:06 (6:18 pace)

.65 miles @ 4:05 (6:16 pace)

.65 miles @ 4:02 (6:10 pace)

.65 miles @ 3:56 (6:03 pace)

.65 miles @ 3:56 (6:03 pace)

then 3 x backwards and 3 x long hill sprints

2.75 miles easy back to the Y. 

 

LUNCHTIME run - 5 miles with 4 on the trail and 1 on the grass around Zilker park.  58 degrees and sunny! 

Blue Orange Fastwitch Miles: 15.00
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

I figure I will take a day off every 10-11 days, and today is the day.  Even slept in.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.103.002.250.0016.35

Met up with the group at 5:45 after I squeezed in an extra mile or so.  Hooked up with Russ for the long trail loop for 4.5 easy and then 20 mins at MGP. 2 min recovery, 10 mins at HMGP, 2 mins recovery, and then 6 x 1 min at 5k pace.  We started the MGP with 5.5 miles to go but should have started earlier as we quickly ran out of trail.  After the HMGP part we only had 3/4 mile, so we took our recovery to run back a quarter so we would have a full mile to get some of the 5k paced stuff in.  Still did not get it all in, oh well, still ended up being a 12 mile morning.  I was happy that the legs felt good because after Tuesday I wasn't sure how they would hold up.  Last time we ran this loop after a hard workout we could hardy break 7:00 miles.

Easy miles working up to 7:50 pace and then

3 miles at MGP - 6:59, 6:46, 6:42

1.52 miles at HMGP - 6:16 pace

1 min @ 5:45 pace

1 min @ 5:42 pace

2 mins @ 5:35 pace

LUNCHTIME RUN:  4.5 easy on the trail and 2 miles on grass at Zilker.  Amazing how the stride improves after coming off of grass back to a hard surface.

Brooks Pure Flow Miles: 16.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5 + recovery miles at lunchtime.  I ran to Zilker Park on the trail and grass when I could and then did 2 full loops on the grass - no watch but each loop is about 2k.  My hamstrings are sore so they better recover quickly or tomorrow's 20+ miler won't be any fun.

New Ride 5's Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.005.000.000.0021.00

Met up with the group around 5:45 for another hilly long run. This time we headed south with some good climbing and then did what we call the lollipop loop through Barton Hills, then back down to the trail for a mile and then back up Expo to Enfield, to the hills of Pecos, up to the top of Mt. Bonnel then back down the other side with Scenic added in on the way back.  Ugh.  We ran the stairs to the very top of Bonnel for the obligatory view of downtown.

Went super easy the first few until settling in to some mid 7:00s and then picked it up after Mt. Bonnel down to 7:00 pace for a couple and then last 5 @ MGP -6:49, 6:37, 6:41, 6:45 and 6:10.  We then tacked on super easy cool down mile and then 6 x 75m strides on grass to finish up. 

Wore my compression socks again and the legs felt good.  I may be wearing these on all future long runs and the marathon itself.  

Brooks Pure Flow Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.608.006.250.0070.85
New Ride 5's Miles: 13.25Brooks Pure Flow Miles: 42.60Blue Orange Fastwitch Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: