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

Thu, Sep 23, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.14	1.90	3.80	0.00	9.84

Endurance/Stamina workout this morning. Stayed close to home. Knee and hammy felt fine, too. 90% humidity and mid 70's - got the heart rate going by the last 1000m for sure.. Mile warm-up to the track followed by 3 sets of 3x1000m. First set at MGP, drop the second set to HGP, and finally the third set to 10k pace. 400m active recovery in between each 1000m - no stopping allowed during workout. 1 mile cool down back home. This workout was probably harder running alone vs. running with the group. Probably would have run a bit faster, too. Oh well, the intent of the workout was to be able to mentally get through, so mission accomplished.

First set:

1000m @ 4:36 (7:24 pace), 1000m @ 4:30 (7:14 pace), 1000m @ 4:30 (7:14 pace)

Second set:

1000m @ 4:18 (6:55 pace), 1000m @ 4:18 (6:55 pace), 100om @ 4:20 (6:58 pace)

Third set:

1000m @ 4:14 (6:48 pace), 1000m @ 4:09 (6:40 pace), 1000m @ 4:09 (6:40 pace)

In other unrelated news my 7 year old son is really into me taking him to school on my motorcycle. We only live a half mile away and travel on neighborhood streets and never exceed 30 MPH. He even has his own helmet. He really gets a kick out of it.

Brooks Black 2 Miles: 9.84

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

Comments

From flatlander on Thu, Sep 23, 2010 at 17:51:14 from 198.207.244.102

Very good workout, I would call it a speed workout, but that's what I call anything other than long and slow. Sounds like a good thing you have going with your son.

From derhammer on Thu, Sep 23, 2010 at 22:38:25 from 24.28.82.222

It was on the edge of being a speed workout - to me speed is 5k pace or faster. At least that is how I justified it to myself for doing the workout, even against the advice of my PT. :-)

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