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

December 26, 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, Sep 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.70	0.00	0.00	3.55	10.25

Nice cool morning - around 60.

Started at BS pool and ran to the annex to meet up with the group and then ran to the Austin High track. 3.43 mile warm-up.

I don't know why I was dreading this workout. Today was another 2400m time trial followed by 15 x 200m sprints. This time we ran it on the track compared to Zilker park. I thought it would be mentally tougher because it would be 6 laps on the track compared to 3 at the park. But I didn't find much of a difference. I found a good groove right from the start and ran the first 4 laps at a comfortable 5:37 pace and then picked it up on the last 2 laps to 5:09 pace.

2400m (1.55 miles) in 8:23 = 5.28 average pace.

Then we did 16 x 200m relay, where one person would run 200m, tag his/her partner, and then jog across the field to the other side of the track and start over.

These felt pretty good and I ran them from 42 seconds (5:35 pace) down to 36 seconds (4:49 pace) with the majority around 40-38 seconds.

After the workout I had to run back to Runtex to get some money someone owned me and then ran back to BS pool 3.26 miles @ 7:30 overall pace.

Kinvara Green Miles: 10.25

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

Comments

From I Just Run on Thu, Sep 08, 2011 at 11:28:39 from 67.79.11.242

Sounds like a great workout and a fun one at that. It's amazing how fast you and Joe seem to be getting since I've met you both on the Blog!

From JG on Thu, Sep 08, 2011 at 14:57:54 from 66.168.207.228

Nice job, you are becoming a speed demon! Gotta love a comfortable 5:37 mile, with another big gear for the last 800! Nice 200's too!

From flatlander on Thu, Sep 08, 2011 at 18:39:50 from 198.207.244.102

Really good speed, congratulations. I think you may have run your last marathon with a 3 in front of it.

From derhammer on Thu, Sep 08, 2011 at 20:11:45 from 70.113.125.159

Thanks, guys!

Flat, that's the plan, but it is daunting.

From Dan on Fri, Sep 09, 2011 at 10:34:39 from 208.54.35.157

I totally agree- sub 3 is going to be your next 26.2

Well done.

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):