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

May 14, 2024

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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. 

Favorite Blogs:
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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
Thu, Aug 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

A bit warmer this morning - about 65 with a slight breeze.  Thought about trying out a new route but after studying the map I decided against it.  I didn't want to be thinking about where I needed to go while I was trying to maintain pace.  Legs still felt a bit beat up from the 1000's on Tuesday but once I got into pace they were fine.

5.2 miles easy at 8:10 AP and then 6 miles MGP tempo run with .8 mile cool down.

MGP miles:  6:48, 6:45, 6:48, 6:47, 6:52, 6:37 = 6:46 AP

I know this won't be possible when I get back to the Texas heat, but it is nice to know I can do it.  The plan is to run a MGP run once a week increasing in mileage from 5 up to 10 miles at pace.  Not sure how this will work in the heat.  Hopefully it will start cooling down a bit in the mornings by late September.  If I can get these runs up to 13-14 miles including MGP miles that should be pretty beneficial vs. the 13-14 mile progressive runs that I normally do. 

Blue Kinvara 3's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Aug 15, 2013 at 05:59:12 from 63.149.157.76

I like your strategy. I've always been a fan on the long MGP run, painful as it is. You are getting a great head start on the running season.

From Tom K on Thu, Aug 15, 2013 at 06:53:35 from 174.58.4.250

Man, that is some fast running in the nether regions! Also, I like your MGP plan. I'll be interested to see how you progress.

From flatlander on Thu, Aug 15, 2013 at 09:25:47 from 198.207.244.102

Looking really good lately, hope you are enjoying Europe.

From Matt Schreiber on Thu, Aug 15, 2013 at 10:52:08 from 66.17.107.219

Looks great! I agree with your strategy, too. That's a great workout and gets you used to the pace you plan to run at.

From derhammer on Thu, Aug 15, 2013 at 23:31:13 from 84.25.63.136

Thanks guys, though I cannot take credit for the plan/strategy - I lifted it straight out of the new Hanson's Marathon Method book. :-)

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