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

November 04, 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

Tue, Mar 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	4.00	9.00

Early morning and 65 degrees / high humidity - had to meet the group @ 5:30 and I wanted to get some miles in before then so I woke up at 4:45. Got downtown at 5:15 so I had time for a bit of a warm up, then met the early group and we did another easy warm up. So I ended up with 3 miles easy. Then on to mile repeats. We do our repeats by Barton Springs pool. The loop around the park is exactly 1 mile and includes a couple of good hill climbs. We run one way one repeat and then the other direction for the next and alternate back and forth.

I was going to do 5 repeats but coach told me 4 was enough with the 10k race coming up this weekend.

I ended up running them alone as I was running these a bit faster than the others.

Quite happy with the mile times given the hills on the loop. Ran them just as fast as the 1200m workout and those were on the track.

Mile 1: 6:05

Mile 2: 6:07

Mile 3: 5:59

Mile 4: 6:00

Kinvaras - Black Miles: 9.00

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

Comments

From jtshad on Tue, Mar 22, 2011 at 10:58:22 from 204.134.132.225

Great workout, good luck at the 10k!

From I Just Run on Tue, Mar 22, 2011 at 11:11:51 from 67.79.11.242

Wow...You were "SMOKE-N"...great workout ... and it's good to hear how confident your are in your training.

Question: When you do the "repeats", how long do you rest between them...or maybe you don't rest...?

From derhammer on Tue, Mar 22, 2011 at 11:26:13 from 192.156.110.34

Thanks, guys.

IJR - it all depends. I guess the norm time wise is 2 minutes. I have done 1000m repeats with 1:30 active recovery in between. Today we did 2:00 recovery. Some days I will do active recovery and others I will just rest in between intervals.

Depending on the intensity you may want to have longer recoveries. For example, Billat's workout consists of 3 minutes a vV02max followed by 3 minutes recovery. (or 30-30, 60-60) Those are really hard though. I have not tried them but I want to in the near future.

http://www.pponline.co.uk/encyc/veronique-billat-exercise-research-377

http://www.brianmac.co.uk/vvo2max.htm

From I Just Run on Tue, Mar 22, 2011 at 11:56:17 from 67.79.11.242

Thanks for the web info, I'll check it out. I believe I've been doing some similar workouts...maybe just not as defined. I also need to learn the "terms of the trade" so I can communicate better.

From Dan on Tue, Mar 22, 2011 at 22:01:58 from 74.143.232.74

David... seriously good and fast. I remember when you were 'a little' faster than me, now you would lap me. I may have to steal your training program!

From SlowJoe on Wed, Mar 23, 2011 at 11:29:36 from 131.59.200.80

Those are really fast! I think it's shaping up to be a good 10K for you on Sunday.

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):