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

December 25, 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

Sun, Apr 22, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.75	0.00	0.00	2.50	6.25

Back to the basics for this chap. Nice cool morning, slept in until 7:00 then 2 miles easy followed by 10 x 400 @ the local middle school track. 1 minute rest in between.

10 x 400 1:18, 1:19, 1:19, 1:16, 1:17, 1:16, 1:17, 1:18, 1:18, 1:19.

Legs got a bit tired on the last on so I decided not to push 2 more or add any 200m repeats. Heart rate was maxed out on the last 2 - I can tell I really missed running the repeats leading up to Boston. I won't leave this component out of my training ever again. I used to be able to run 16 of these at this speed.

Saucony A5 Miles: 6.25

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

Comments

From SlowJoe on Sun, Apr 22, 2012 at 09:33:58 from 74.194.104.110

Nice 400s. I guess if nothing else, the heat at Boston saved you a lot of recovery time. Still impressive you could run that fast less than a week later though, nice going.

From I Just Run on Sun, Apr 22, 2012 at 19:55:15 from 12.162.141.2

I like the track repeats too...! Glad your back to the basics :-)

From JG on Mon, Apr 23, 2012 at 08:56:45 from 71.57.246.108

Nice bounce back! I wish I could make myself go to the track & throw down that kind of speed work!

From Dan on Mon, Apr 23, 2012 at 18:56:35 from 24.209.83.20

Is nice on the recovery side. Despite feeling good I am allowing a full week before speed work, 26.2 is still tough on the legs. Good paces, glad you listened to the body and called off the last repeats.

From flatlander on Tue, Apr 24, 2012 at 10:24:29 from 198.207.244.102

That looks very good. I am starting into speed work again next week, hoping to peak for Grandma's. I'll have to remember to do some 400 sessions. They are the hardest so I guess I subconsciously avoid them.

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):