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, Jan 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	5.00	0.00	8.00

I decided I would take the leap and do a hard workout. I figured even though my legs have not been feeling that great that surely they must be fully recovered by now. Besides, I have found sometimes what my legs need is a good hard workout to make them all better.

I showed up at the group this morning. There is a separate Boston training schedule that differs from the regular group. After the coach cut that group loose there were only 10 or so of us left. I looked around and was worried - it looked like I would be running by myself because no one else would be running faster or at my training paces. I thought about the 3 months to come and how this could be a very long and lonely training period. Fortunately Russ showed up at the last minute. He is a super strong runner. Even though my marathon PR is faster it is not due to a lack of talent. Russ can throw down a 3:05-3:10 marathon on 4 days a week of training and minimal mileage. So I think we will both benefit from each other - I am trying to talk him in to committing the time to training to run a sub-3 and he can push me in the workouts.

We did a warm up to Zilker park and then 4 x 2ks on the road around the park. I guess the time off did me well because 2 and 3 are the fastest 2Ks I have ever run I think. The 4th was painful and I fell off due to lack of aerobic conditioning. I know it will come back in a couple weeks though. Russ took off and finished 15 seconds in front of me on the last one.

1.5 miles warm up to Zilker at 8:20 pace.

1. 2k in 7:38 (6:08 pace)

2. 2k in 7:16 (5:51 pace)

3. 2k in 7:23 (5:56 pace)

4. 2k in 7:32 (6:03 pace)

1.5 easy @ 7:30 pace back to the annex.

Kinvaras - Black - Neon Green Miles: 8.00

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

Comments

From JG on Thu, Jan 05, 2012 at 11:35:19 from 71.59.27.33

Great speed on those intervals! I have always been a big believer rest periods are what make one faster, after blocks of hard training! So, some people might think I am being a slacker this week ... but I am actually getting faster! lol

From I Just Run on Thu, Jan 05, 2012 at 13:04:56 from 67.79.11.242

Wow...those are good 2K splits. You've got to feel good about this workout especially with tired legs!

From Steam8 on Thu, Jan 05, 2012 at 17:16:09 from 166.70.55.77

WOW..what a workout! You are lucky to have someone to run with. I think it helps to have someone to help push you. Nice run today!

From SlowJoe on Thu, Jan 05, 2012 at 21:19:11 from 74.195.74.62

Good grief, how do you do that?? Great workout.

JG - I like how you think...I thought you had been quiet lately, but now I realize it's all strategical.

From Dan on Thu, Jan 05, 2012 at 22:29:00 from 24.209.83.20

Nice intervals man. Wow.

From flatlander on Fri, Jan 06, 2012 at 00:01:34 from 210.71.190.43

Jaw-dropping intervals, great job.

From thelimey on Fri, Jan 06, 2012 at 12:30:15 from 66.90.219.170

Great job David. I'll try to give you some company on those speed workouts....well if I can install rockets in my shoes ;o).

From derhammer on Fri, Jan 06, 2012 at 15:40:00 from 192.156.110.40

Thanks everyone, it's good to be back into the swing of things. :-)

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):