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

May 20, 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

Thu, Apr 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	4.00	14.50

Warm and very humid - felt like I came out of a shower after mile 2. Summer has arrived.

Ran 1.5 miles to the annex and met up with the group and then ran 1.5 to Austin High. The first warm up mile my legs were tight and tired but by the time we hit the track I felt pretty good.

On the menu today was 400's - 5 @ 1:25, then 5 @ 1:23 and then 5 @ 1:20. I love 400's because I know the pain is short lived. :-)

I tacked on one more by myself to make it 16 and an even 4 miles. The first 5 we could not get into a groove but the next 2 sets we were dead on for each repeat.

5 x 400 in 1:23-1:26 (5:33-5:46 pace)

5 x 400 in 1:23's (5:33 pace)

5 x 400 in 1:19-1:20's (5:19 - 5:21 pace)

1 x 400 in 1:17 (5:09 pace)

2 miles easy back to the car.

Plan on hitting the gym later for some core work.

Afternoon run: Ran 3.25 miles to the Y, did a quick core and leg workout, 2.25 back to work. I was able to run on the grass between the sidewalk and the road, or next to a road, and found another nice crushed granite pathway around a neighborhood. I was probably able to run about 80% of the run on soft surfaces.]

Kinvaras - Black Miles: 9.00

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

Comments

From I Just Run on Thu, Apr 21, 2011 at 10:43:33 from 67.79.11.242

When I get back to running I need to try some of those shorter speed runs. The shortest speed (faster) runs I do now are mile increments. That would be fun to run faster for a short distance. How much rest do you usually take between the 400's?

IJR

From derhammer on Thu, Apr 21, 2011 at 11:34:19 from 192.156.110.34

The weekly interval session was reaffirmed to me by Kevin Beck (2:22 marathoner), who works with Pete Pfitzinger. (The local group runs intervals once a week for marathon training, too, but I had veered away from those workouts thinking they would not help me run a faster marathon.) I had contacted Kevin prior to my Austin training for possible coaching and he put together a base plan. Though I ultimately did not use his monthly services (I decided I could not pay for his training and the local running group fees at the same time, and it seemed he did the coaching gig part time) his initial marathon training plan was enlightening. Specifically, once a week run intervals and rotate the distance of intervals. For example, week 1 run long intervals - 1600 - 2ks, week 2 run middle distance intervals - 800's-1000's, the 3rd week run short intervals - 400s'. Then repeat this process the next seek starting with the long interval session again. Add a weekly medium long run and lots of MGP during the long run, every 3 weeks run a tempo run, and that's it. Anyway, it worked and works for me. I am a firm believer in running intervals at all distances from 400m to 2,000m.

Today we had 60 second recoveries in between the 400's.

From I Just Run on Thu, Apr 21, 2011 at 12:32:01 from 67.79.11.242

Thanks Der Hammer, I understand and plan to add some of this in my future training.

IJR

From SlowJoe on Thu, Apr 21, 2011 at 13:17:13 from 131.59.200.80

Hmm, never thought about 400s but I do believe in mixing it up. I've done mile repeats but that's about the shortest interval, everything else is longer tempos. I probably need to mix it up more. Great splits today!

From jtshad on Thu, Apr 21, 2011 at 17:21:01 from 204.134.132.225

Nice workout!

From flatlander on Fri, Apr 22, 2011 at 10:38:03 from 76.31.26.153

Those are great 400 times, I believe in intervals a lot more than I actually do them. For me they are brutal.

From Dan on Fri, Apr 22, 2011 at 20:12:57 from 24.209.83.20

I am with you- I think intervals are great, but I do not do them enough

Great run David!

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