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

Week starting Jun 01, 2014

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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
44.811.005.000.0050.81
Saucony Ride 5 - Pair II Miles: 8.06Kinvara 4's Yellow Miles: 30.75Hoka One One Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.060.000.000.008.06

8.06 miles @ exaclty 8:06 AP - coincidence. Dew Point 73.  

Just an easy run early in the neighborhood.  Quite a few hills. 

Saucony Ride 5 - Pair II Miles: 8.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.500.008.25

Gave up my morning so my wife could go do her track workout and no time at lunch for a run.  And then she had swimming at 7:45.  NOTE to all runners out there - don't let your significant other become involved in Triathlons - your running will suffer.

Anyway, that left me heading out the door at 9 PM - 80 degrees and humid - but not much of a change from the morning.  At least it was dark.

I did 3 miles warm up to the middle school track and then ran 10 x 400m @ 3-5k pace with 60 secs active recovery.  Now, I wanted to try 10 x 400m with only 30 sec recoveries but I could tell in this heat that would be really hard for me, in addition to running off schedule and having eaten dinner only 2 hours prior.  

Anyway - I will count this successful even if the last 2 recoveries were more like a walk/ death trot - I am happy that I kept the recoveries that short and was able to gut the last 2 out.  

3.15 miles warm up -

10 x 400m with 60 sec active recoveries:

1:24, 1:24, 1:24, 1:23, 1:24, 1:20, 1:21, 1:20, 1:22, 1:24

1.5 easy back to the house.

Kinvara 4's Yellow Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles afterwork in the heat of the day - around 8:30s.  

Hoka One One 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
5.001.002.500.008.50

Met up with the group for progressive run with last 3 miles progressive.  I am tired of not being mentally strong enough on these runs.  On top of that, these paces should not be that hard.  Dew Point was about 76 but I am tired of excuses.  Ran about 4.5 miles and then we started progressive part about .5 mile early (compared to where we needed to finish at the mile marker) so when my watch beeped at 3 miles I walked a bit (since the intent of the workout was 3 miles) my HR was pretty high and my legs hurt .. but when someone passed me I decided to finish this thing out all the way to the end.  So that tells me I had it in me to tough it out and finish.  

8:30, 8:10, 8:00, 7:50, 7:45, 6:55, 6:38, 6:28, .4 @ 6:15

.35 cool down and then 6 x 75 m strides.

Kinvara 4's Yellow Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 164.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 at lunchtime - hot but just enough clouds to keep it managable.  4 x 100m strides.

Hoka One One 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
14.000.000.000.0014.00

Met up with a small subset of runners at Barton Springs and then ran 1 mile to the larger group.  Ran the Scenic hills to Mt. Bonnel and back.  Nothing to speed up at the end- warm and muggy and wasn't feeling to great.  Right heel and arch flared up on the last mile - happy to have made it back.  Jumped in the springs to cool off.  It's that time of year again.  Most miles between 7:20 - 7:30 pace.

Kinvara 4's Yellow Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.811.005.000.0050.81
Saucony Ride 5 - Pair II Miles: 8.06Kinvara 4's Yellow Miles: 30.75Hoka One One Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 164.00
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