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

June 28, 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.

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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

Sat, Nov 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	12.00	0.00	0.00	19.50

Nice cool morning - around 44 degrees with no wind. Today was a 20 mile loop with the first 4-5 miles steady net incline gain, across town and up some more, then over and back down.

The plan was to run 4 easy, 6 MGP, 4 MGP+20 sec, and finish with 6 MGP. Well, once I got going I decided to ride it out until my legs couldn't go anymore. That was around mile 17. Still feeling a bit of the race from Sunday and with a 1/2 next weekend I decided there was no need to push the end.

I started with the group at 5:30 am and ran with them for about 3 miles and then started to pick it up. I ran alone the rest of the run. This is the time of year where people have run their marathon or are going to, or dropped out of one. The 2 runners that I should have been running with today have both dropped out of CIM, and Lisa is running San Antonio full next week, so that left me to run by myself. That was OK though - I am going to have to race by myself so it's good practice. :-) I decided 19.5 was sufficient given the quality. I felt pretty good with the low 6:50's - high 6:40's - hopefully I can manage a few of those during the marathon. I need at least a 6:50 average for a sub 3.

Splits: 9:04, 8:16, 7:22, 7:14, 7:07, 7:05, 6:56, 6:57, 6:48, 6:53, 6:48, 6:50, 7:04, 6:54, 6:48, 6:55, 6:57, 7:10, 7:45, .5 @ 7:22.

Broke 70 for the week - maybe another 70+ next week (including the 1/2 marathon) and then taper time.

Kinvara Red Miles: 19.50

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

Comments

From SlowJoe on Sat, Nov 05, 2011 at 13:38:40 from 75.109.104.60

That's another really solid long MP run for you. I'm not really looking forward to the 10 and 12 miles MP stuff but it seems to be working wonders for you. Nice run.

From derhammer on Sat, Nov 05, 2011 at 15:14:39 from 70.113.125.159

Joe, thanks, yes, these runs help.

I showed this article to you before, right?

http://runningtimes.com//Article.aspx?ArticleID=4835

Not saying one has to do that - but it does reinforce the idea that MGP runs are good.

From JG on Sat, Nov 05, 2011 at 16:14:09 from 71.59.27.33

I'm going to stop coming to your blog, every time I do, I feel like a weak runner! lol

Seriously, great job ... your progress is remarkable & you earn every ounce of it!

From thelimey on Sat, Nov 05, 2011 at 21:41:28 from 66.90.219.170

Great run sir. I'll be looking for you at the start line in SA ;o).

From I Just Run on Sat, Nov 05, 2011 at 23:58:45 from 71.41.149.142

I'm sure no expert but my money is bet that you won't have any problem with the 6:50 come marathon time! This run today really looks strong :-)

From flatlander on Sun, Nov 06, 2011 at 15:59:49 from 76.31.26.153

Good solid run. I agree that these fast long runs do a lot of good. Something I read recently (McMillan I think) said that if you do too many of them you can get burnt out, but he recommends 3 to 5 prior to a big marathon. I used to do it quite a bit and I think I will go back to it this cycle.

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