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

June 26, 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, Sep 20, 2011

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

Woke up to a surprise cool morning. As soon as I got in the car for the drive downtown I heard on the radio it was 59 degrees at the airport. I don't think it was that cool in the city but still low 60's.

I ran 4 easy and met the group at Wilke (155ft elevation gain in 1/10th of a mile) for 300m hill repeats. I had done 2 when the group showed up. They were pretty late - I thought I would have to do this workout alone. Fortunately I had some company because it was tough. After the crest of the hill we have to try and pick it up and run through the pain to the end of the street. It hurts.

7 x 300m hill repeats in 1:28 - 1:30 each, followed by easy back down, then 3 up the hill backwards (ouch, these hurt, by this time my leg muscles were on fire) followed by 3 hill sprints - these are short but on the steepest part of the hill.

3 miles easy.

I can tell that I have neglected doing any leg strength exercises/workouts.

PM - 55 minutes overall core and conditioning class at the Kettle Ball gym. 5 x circuits with ab work in between. Tough. I think that makes about a 2000 calorie deficit for the day including this morning's run.

Kinvara Red Miles: 10.25

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

Comments

From flatlander on Tue, Sep 20, 2011 at 13:40:54 from 198.207.244.102

That's a nasty one, good job. Interesting to see how your legs respond tomorrow.

From Dan on Tue, Sep 20, 2011 at 22:42:21 from 24.209.83.20

Tough running- am I understanding you right that you ran backwards? I know if you run backwards up a hill it will make you jump higher, but how does that help you? Serious question.

From SlowJoe on Wed, Sep 21, 2011 at 10:18:59 from 132.3.53.68

Holy cow, what is that like 30%? Crazy you can even get up there that fast, nice workout.

From derhammer on Wed, Sep 21, 2011 at 11:16:32 from 192.156.110.34

Guys, yep, I can feel it today.

Dan - the hill is so steep it is more like a brisk walk up backwards. By the top my legs could barely move. Anyway, I believe it is to keep some balance by following a hard quad workout with working out the hamstrings a bit. The workout is a good leg strengthening workout.

From JG on Wed, Sep 21, 2011 at 11:40:22 from 71.59.27.33

Awesome workout David! I hate uphills ... but they really are my best friend for leg strengthening! I never heard of going up backwards, cool concept, I will have to try that one! Great core workout too, I was working mine hard last year, but have been really slack on it lately. Strong core really helps form late in the race when fatigued ... guess I have 30 days to fix that! lol

From I Just Run on Wed, Sep 21, 2011 at 11:46:51 from 67.79.11.242

Humm...When I read your report all I could think about was a joke on allie's race report about Chuck Norris running a maraton backwards..."just to see what second place looked like". I'm thinking that's your goal :-)

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