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

December 25, 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, Mar 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	1.80	9.30

Nice temp to start - I am going to miss these 40 degree mornings - I am sure there won't be many more this spring. Today was hill repeat day - we run a hill on Wilke drive, so we just call it Wilke. There is a slight incline and then wham - 150 feet climb over 300 feet or so - I think the gradient is around 18 - 20%. At the top it levels out and we finish the run at a stop sign about 100m from the crest of the hill. Start to finish is about 300m. After 4 repeats the coach shows up and tells me to drop about 8-10 seconds off of my repeat time. I was already running them 10 - 12 seconds faster than the last time I had done this workout a few months ago. On the 7th repeat my legs were burning big time on the crest of the hill. Then it is time to push it to the stop sign as you try to pick it up again and finish fast. I have not had the "I want to throw up" feeling in a while, but I had it this morning around repeat # 6. After resting a couple minutes after the 7th I did one more. Then we do 3 repeats backwards but only on the main incline of the hill. These always let me know how imbalanced the strength in the hamstrings is compared to the quads. But wait, that's not all, now it is time for 5 x 40m sprints up the hill. OK - now I really am ready to throw up and my heart is ready to come out of my chest.

So, 2.7 miles @ 8:04 overall pace to the hill, 8 x 300m hill repeats, 3 x 125m backward repeats, and 5 x 40m hill sprints. 2.7 miles back. Grand total of 9.3 miles for the morning.

300m repeats: 1:31, 1:32, 1:33, 1:33, 1:17, 1:25, 1:28, 1:33

Kinvaras - Yellow Miles: 9.30

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

Comments

From I Just Run on Tue, Mar 15, 2011 at 13:03:11 from 67.79.11.242

Ha..Ha...the only thing different about your "hard" workout and mine is that you're happy about yours and I'm totally disgusted with mine...Ha..Ha...I have to laught again at that!

Oh wait...you accomplished something I really didn't.

I Just Ran

From SlowJoe on Tue, Mar 15, 2011 at 13:58:09 from 131.59.200.80

That's funny, my eyes went straight to the 300m repeat splits and I was wondering how in the world that was a workout for you. Then I read the whole post. Just reading about that hill makes me want to throw up, I don't blame you.

From flatlander on Wed, Mar 16, 2011 at 10:37:56 from 60.247.105.219

I couldn't come close to doing something like that, sounds like your coach is relentless.

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