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

November 05, 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

Tue, Feb 28, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.20	10.00	0.00	0.00	17.20

Misty, foggy, humid morning. The workout for the day was a 1 mile warm-up followed by 10 miles at MGP with some killer rolling hills from mile 3-7. There was one hill, man, me and Russ about died, unfortunately, it was not the last one, we still had the long climb on Scenic on the way back.

Russ and I had exchanged emails yesterday and decided to go for MGP but back off if it was not happening. I wasn't sure how my legs would react. They were still a bit sore. They actually felt OK during the run, until the last mile when I could feel the fatigue. My breathing was in control the whole run and I never felt from an aerobic perspective that I was working too hard. Trying to hit MGP after a slow 9:00 mile warm up was difficult, especially on the trail - my legs were like "what are you doing?!"

One of the coaches had set up a water table at the halfway point, so it was grab-and-go to simulate race conditions.

All in all a good workout, good confidence booster to make it through the hills at MGP. Energy was not an issue - 3 slices of whole wheat bread with Nutella before bedtime. :-)

9:00 warm up mile followed by: 6:58, 6:47, 6:44, 6:37, 6:44, 6:48, 6:50, 6:41, 6:44, 6:29.

4 x 50m strides with .15 cool down jog back to the annex from the trail.

PM - 6 easy on the trail near the office. Wow, the first 1/2 was slow - I hope I know what I am doing here, I am definitely stressing the legs. Moreover, I had average pace showing and I thought I was glancing at current pace - it made a difference the first mile was close to a 10 minute mile but I finished with 8:34 AP - the last couple were close to 8:00 even. Faster than I wanted. Tomorrow will be a short recovery run day.

Kinvaras - Black - Neon Green Miles: 11.20

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

Comments

From thelimey on Tue, Feb 28, 2012 at 08:41:24 from 198.214.96.242

Great stuff sir. I will try to keep you company on an "easy" pace 22 miler on Saturday ;o).

From SlowJoe on Tue, Feb 28, 2012 at 09:05:05 from 74.195.74.62

Rock solid run. I felt a chill when you said "scenic;" amazed you guys could maintain pace on that road.

I always need a transition mile, at 7:20-7:30 to get down to MP, I imagine that would be something of a shock to drop down after one 9 min mile.

From flatlander on Tue, Feb 28, 2012 at 18:08:34 from 64.129.54.210

Certainly know that shock. Another great run for you, but you are right to take it easy tomorrow.

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