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

December 25, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

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, Feb 14, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	3.00	2.25	0.00	16.35

Met up with the group at 5:45 after I squeezed in an extra mile or so. Hooked up with Russ for the long trail loop for 4.5 easy and then 20 mins at MGP. 2 min recovery, 10 mins at HMGP, 2 mins recovery, and then 6 x 1 min at 5k pace. We started the MGP with 5.5 miles to go but should have started earlier as we quickly ran out of trail. After the HMGP part we only had 3/4 mile, so we took our recovery to run back a quarter so we would have a full mile to get some of the 5k paced stuff in. Still did not get it all in, oh well, still ended up being a 12 mile morning. I was happy that the legs felt good because after Tuesday I wasn't sure how they would hold up. Last time we ran this loop after a hard workout we could hardy break 7:00 miles.

Easy miles working up to 7:50 pace and then

3 miles at MGP - 6:59, 6:46, 6:42

1.52 miles at HMGP - 6:16 pace

1 min @ 5:45 pace

1 min @ 5:42 pace

2 mins @ 5:35 pace

LUNCHTIME RUN: 4.5 easy on the trail and 2 miles on grass at Zilker. Amazing how the stride improves after coming off of grass back to a hard surface.

Brooks Pure Flow Miles: 16.35

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

Comments

From SlowJoe on Thu, Feb 14, 2013 at 09:04:56 from 155.219.241.10

Nice mix of stimuli! You've got a good quality week going right now.

From derhammer on Thu, Feb 14, 2013 at 10:11:50 from 64.245.52.2

Thanks. Trying to keep mileage around 70 - I think that's sufficient for me. Feels like the body is adapting so now I can start pushing a bit in the workouts.

From I Just Run on Fri, Feb 15, 2013 at 12:43:36 from 67.79.11.242

Both of you guys SJ & DH are looking really good for a 2:?? Boston Marathon. Are ya'll planning on running together?

From derhammer on Fri, Feb 15, 2013 at 12:53:22 from 64.245.52.2

IJR, first, I am not in SJ's league any more. But thanks for the compliment! Second, I have a rather different strategy for Boston this time, and it does not involve starting in the first wave. ;-) So even if I could keep up with SJ, I wouldn't be running with him.

From SlowJoe on Fri, Feb 15, 2013 at 13:31:26 from 69.131.141.92

We are very much in the same league! But just out of curiosity, what's behind the strategy of starting in the 2nd wave? I think I could guess, but wanted to see what your train of thought was.

From derhammer on Fri, Feb 15, 2013 at 13:43:08 from 64.245.52.2

We'll, I don't want post so I will have to PM you. ;-)

From I Just Run on Fri, Feb 15, 2013 at 13:43:55 from 67.79.11.242

I wanta know too :-)

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):