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

Week starting Nov 20, 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
29.004.888.140.0042.02
Kinvara Red Miles: 28.00Kinvaras - Black - Neon Green Miles: 8.00Kinvaras - Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 minutes on the stationary bike at the gym.  Good effort.  Followed up with some hip work.

 Tomorrow is the fun 10 mile Fartlek - a pre-marathon tradition.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.884.140.0010.02

Woke up to thunder and lighting at 3:30 am - finally fell back to sleep and then woke up again a bit before 5 am.  I quickly checked the radar to make sure the storms had passed and then got ready and headed downtown.  I met up with a couple other CIM runners at 5:30 am.  

We ran 2 miles warm up and then started the workout.  I had programmed my watch the night before so I had to stop and find that workout to get started.  I ended up running alone since my paces were a bit faster than the others.  The trail had lots of puddles and was sometimes hard to navigate.  It was 60 degrees but 100% humidity.  I am guessing the trail took at least 5 seconds per mile off.  Not a super confidence inspiring workout but I finished it.  I met up with the other runners later and 2 of them had cut it short and the other finished but did not hit the paces he wanted.  So, I'll take it.

20 minutes @ MGP 6:55 pace (2.88 miles)

2 minutes @ 7:40 pace (.26 miles)

10 minutes @ HMP 6:30 (1.53 miles)

2 minutes @ 7:45 pace (.26 miles)

5 minutes @ 10 k pace 6:25 (.76 miles)  Not really 10 k pace here.

1 minute @ 8:30 (.12 miles)

5 minutes @ 10k pace 6:18 (.80 miles)  Better,  but still off pace.

1 minute @ 7:00 pace

1 minute @ 5:59 pace (.16 miles)

1 minute @ recovery (.10 miles)

1 minute @ 6:00 pace (.16 miles)

1 minute @ recovery (.11 miles)

1 minute @ 5:58 pace (.17 miles)

1 minute @ recovery (.11 miles)

1 minute @ 5:59 pace (.17 miles)

1 minute @ recovery (.11 miles)

1 minute @ 5:58 pace (.17 miles)

Kinvara Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery paced miles.

Kinvara Red 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
4.000.004.000.008.00

Nice crisp morning but quite humid and foggy.  The CIM group met up at 6 am and we did a 2 mile warm-up to Austin High.  

The regular group had 400's on the schedule and the CIM group had Yasso 800's.  It was a sparse crowd out there this morning.  I knew I would be running alone but fortunately I saw James.  I asked him half jokingly if he was going to pace me through my 800's.  Poor guy, here he was going to come out and run a few 400's and he gets roped into running 800's.  He was gracious enough to say yes.  

I talked to coach before hand and it was agreed that I would run by feel - if I felt good I would keep going and if not I would back off. At this point there is not much to be gained and today's workout is all about turn over.   I get the 800's relaxed and didn't push them.  Nice and easy on the first one and James got carried away a bit on the third, but other than that they were all pretty close.  Some active recovery in between.

2 miles warm-up.

8 x 800's  3:03, 2:57, 2:47, 2:52, 2:50, 2:53, 2:50, 2:53.

2 miles easy back to the car.  It was gorgeous - almost surreal - the sun cresting with a brilliant red, mist coming up off of town lake, leaves falling on the trail - I feel sorry for all those people who sleep in and never get to see such beauty. :-)

I put my legs in Barton Springs pool and it actually felt warm with the outside temp being around 50 degrees. 

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
6.000.000.000.006.00

6 recovery miles, low 8:00's.  Legs felt pretty good.

Kinvaras - Yellow 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
10.002.000.000.0012.00

Woke up to rain though it had stopped by the time I arrived to the annex.  I brought my visor along just in case and it turned out to be a good idea as there was a light rain on and off throughout the run.  The crushed granite trail had turned to quick sand - well, not that bad - but it was mushy and took a lot of pace off.  

So - a bit over 2 miles on the trail until we hit the road.  4 more miles through some hilly terrain and then a turn around and back along the same route.  I was really in a grove about mile 8 and felt great, but at mile 10 I came back on the trail and the pace disappeared and the mushy trail took all the energy out.  With about a 1/2 mile to go I jumped back up on the road to prove to myself that it was the trail and not me that could not hold the pace.  I was able to pick it back up so which made me feel better. 

Doing a hard taper this week - only 3 days of running not including Saturday's pre-carb load run.  I might muster 20 miles.  I have been getting a lot of sleep which has been awesome.  I woke up Sunday morning at 8:40 am!  I should be well rested come Sunday.

8:43, 7:54, 7:36, 7:09, 7:19, 7:17, 7:02, 7:08, 6:46, 6:49, 7:10, 6:59.

Kinvara Red Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.004.888.140.0042.02
Kinvara Red Miles: 28.00Kinvaras - Black - Neon Green Miles: 8.00Kinvaras - Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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