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, Feb 12, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	4.00	0.00	15.00

Russ and I exchanged a few emails last night about if we were going to make it this morning. There was a 60% chance of thunderstorms forecasted. But when I got up at 4:50 am there it was pretty calm. I parked at the Y to get in some extra miles and also so when I was done I could go take a shower and get ready for work.

I met up with Russ at the main starting point and we ran to the hills. This workout is called Meriden because that's the main street's name. I will never know how they heck the coaches discovered this route. I think they just like to torture us. It amounts to a 1000m course (actually .65 miles so it's longer than 1000m) that takes off on a steep decline - 6 min pace is no problem here, then it turns left into a nice hill and then another, then another steep decline followed by a very steep incline back to the start. Obviously, 1000m track pace is not something that can be done on this course. The coach wanted Russ and I to start around 4:15 for the first repeat and work our way down, but the first one came in a bit fast and and so did the second one. When we finished our last repeat he was like - I want you guys to run a 3:45 on the last one the next time you run this. That ought to be fun.

To finish if off we did 3 x backwards on the big hill, and then 3 hill sprints all the way up. My legs were like Jello.

So -

2.75 miles warm up followed by 6 x 1000m on a hilly course with 90 sec recoveries -

.65 miles @ 4:07 (6:20 ish pace)

.65 miles @ 4:06 (6:18 pace)

.65 miles @ 4:05 (6:16 pace)

.65 miles @ 4:02 (6:10 pace)

.65 miles @ 3:56 (6:03 pace)

then 3 x backwards and 3 x long hill sprints

2.75 miles easy back to the Y.

LUNCHTIME run - 5 miles with 4 on the trail and 1 on the grass around Zilker park. 58 degrees and sunny!

Blue Orange Fastwitch Miles: 15.00

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

Comments

From SlowJoe on Tue, Feb 12, 2013 at 11:57:25 from 155.219.241.10

Hah, at first I just saw the paces and wondered what the heck was wrong with you. Then I read the description...nice going!

From I Just Run on Tue, Feb 12, 2013 at 12:33:23 from 67.79.11.242

Nice running DH! Do you ever hear your coach chuckling after he give you the instruction? (I've caught myself chuckling...sorry. :-)

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