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

June 26, 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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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

Tue, Sep 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	4.00	0.00	0.00	19.00

AM: Today's run was a bit tougher than it ought to have been, but I think between the warm temps (again) and my legs not fully recovered from Saturday added to it. I could tell around mile 8 my legs were fatigued. I seemed to be somewhat dehydrated as well. I hit my water stop twice at mile 3 and 10 (dentist office with a garden hose) and at the middle of the run I found a sprinkler at a hotel that was on. I was able to cup my hands and get a sufficient amount of water.

Anyway, the intent was a to run somewhat of a progression run and I think I accomplished that. 1.25 @ 8:37, 7:57, 7:33, 7:34, 7:20, 7:30, 7:19, 6:54, 7:09, 7:03, 6:59, 6:48, 6:30.

I came across a chapter in Run Strong by Kevin Beck. The book consists of several chapters of various subjects related to running and each chapter is written by a different author. This particular chapter was about training and written by Joe Rubio. I finally found someone to validate what I have found to be true through my own training. Namely, there really isn't that much difference in training between someone training for a mile or someone training for a marathon. Specifically, all phases of training need to be addressed in order to improve all facets of conditioning - long runs, progressive runs, intervals, and mileage. Leave any one of these out you will never reach your full potential.

The chapter is available on google books and well worth reading!

http://books.google.com/books?id=LzVKfxoMvcsC&pg=PA41&source=gbs_toc_r&cad=4#v=onepage&q&f=false

PM: 5.75 moderate miles on the indoor track (I did not feel like baking outside again!)

Kinvara Green Miles: 5.75	Kinvara Lime Green II Miles: 13.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From SlowJoe on Tue, Sep 13, 2011 at 10:51:48 from 132.3.53.68

Good run anyway - we got the heat back too. I think I've already gotten soft from the week of nice weather we had!

From Steam8 on Tue, Sep 13, 2011 at 13:16:44 from 166.70.55.77

I'll have to get the book. You are getting so fast! Nice run!

From I Just Run on Tue, Sep 13, 2011 at 13:20:55 from 67.79.11.242

Thanks D for the book reference. The other book you suggested I get was really good. BTW...My comment about the temperature yesterday was a joke :-)

From flatlander on Tue, Sep 13, 2011 at 15:45:20 from 198.207.244.102

Terrific run, and thanks for the tip. I definitely agree with the statement, can't wait to see what he has to say.

From Dan on Tue, Sep 13, 2011 at 19:50:49 from 208.54.85.145

Thanks for the link- saving it to the phone to read on the drive home (no, not while I am driving...)

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