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

May 12, 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

Thu, Jan 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	5.00	0.00	8.00

I decided I would take the leap and do a hard workout. I figured even though my legs have not been feeling that great that surely they must be fully recovered by now. Besides, I have found sometimes what my legs need is a good hard workout to make them all better.

I showed up at the group this morning. There is a separate Boston training schedule that differs from the regular group. After the coach cut that group loose there were only 10 or so of us left. I looked around and was worried - it looked like I would be running by myself because no one else would be running faster or at my training paces. I thought about the 3 months to come and how this could be a very long and lonely training period. Fortunately Russ showed up at the last minute. He is a super strong runner. Even though my marathon PR is faster it is not due to a lack of talent. Russ can throw down a 3:05-3:10 marathon on 4 days a week of training and minimal mileage. So I think we will both benefit from each other - I am trying to talk him in to committing the time to training to run a sub-3 and he can push me in the workouts.

We did a warm up to Zilker park and then 4 x 2ks on the road around the park. I guess the time off did me well because 2 and 3 are the fastest 2Ks I have ever run I think. The 4th was painful and I fell off due to lack of aerobic conditioning. I know it will come back in a couple weeks though. Russ took off and finished 15 seconds in front of me on the last one.

1.5 miles warm up to Zilker at 8:20 pace.

1. 2k in 7:38 (6:08 pace)

2. 2k in 7:16 (5:51 pace)

3. 2k in 7:23 (5:56 pace)

4. 2k in 7:32 (6:03 pace)

1.5 easy @ 7:30 pace back to the annex.

Kinvaras - Black - Neon Green Miles: 8.00

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

Comments

From JG on Thu, Jan 05, 2012 at 11:35:19 from 71.59.27.33

Great speed on those intervals! I have always been a big believer rest periods are what make one faster, after blocks of hard training! So, some people might think I am being a slacker this week ... but I am actually getting faster! lol

From I Just Run on Thu, Jan 05, 2012 at 13:04:56 from 67.79.11.242

Wow...those are good 2K splits. You've got to feel good about this workout especially with tired legs!

From Steam8 on Thu, Jan 05, 2012 at 17:16:09 from 166.70.55.77

WOW..what a workout! You are lucky to have someone to run with. I think it helps to have someone to help push you. Nice run today!

From SlowJoe on Thu, Jan 05, 2012 at 21:19:11 from 74.195.74.62

Good grief, how do you do that?? Great workout.

JG - I like how you think...I thought you had been quiet lately, but now I realize it's all strategical.

From Dan on Thu, Jan 05, 2012 at 22:29:00 from 24.209.83.20

Nice intervals man. Wow.

From flatlander on Fri, Jan 06, 2012 at 00:01:34 from 210.71.190.43

Jaw-dropping intervals, great job.

From thelimey on Fri, Jan 06, 2012 at 12:30:15 from 66.90.219.170

Great job David. I'll try to give you some company on those speed workouts....well if I can install rockets in my shoes ;o).

From derhammer on Fri, Jan 06, 2012 at 15:40:00 from 192.156.110.40

Thanks everyone, it's good to be back into the swing of things. :-)

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