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

June 28, 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. 

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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, Mar 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.001.700.009.25

1.75 easy then met up with the group.  Another 2 easy then 10 x 1 minute fast (5:59-6:18 pace) with 1 minute recovery.  Followed some cool down miles @ 7:40's pace.  When I got back to the car it was still early so I added another mile.  I took a trail and ran until the trees covered the moonlight and then turned around.  Seems like it would be a good run to keep going - maybe I will bring my light with me next time.

Kinvaras - Black Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Mar 24, 2011 at 10:45:32 from 67.79.11.242

Hi Der Hammer,

Wasn't the weather great this morning for running? Tell me again when your next race is going to be...is it coming up this weekend?

From derhammer on Thu, Mar 24, 2011 at 11:51:25 from 65.67.40.73

Yes, it was wonderful. Yesterday's 90 degrees was the earliest we have hit 90 since 1972. So, be prepared for a hot and cruel summer!

I am running the Cap10k on Sunday - 10,000 timed runners and over 8,000 untimed - it's a huge race. Miles 1-3 are not easy, miles 2 and 3 go in the opposite direction of the Austin half marathon miles 11-13. So you know all about those. :-)

From flatlander on Thu, Mar 24, 2011 at 13:23:56 from 198.207.244.102

Good luck on Sunday.

From SlowJoe on Fri, Mar 25, 2011 at 11:05:44 from 131.59.200.82

Nice run, I've been meaning to try the 1-minute on/off run (or something similar). Good luck on Sunday.

I think you're right about the hot summer this year, we hit 90 last week as well which is not supposed to happen!

From derhammer on Fri, Mar 25, 2011 at 12:42:33 from 192.156.110.39

Running 10-15 hard/easy is much more difficult than it would seem, it must be because there is no stopping. The mile repeats did not seem as hard. I kept asking myself why I was struggling since I ran mile repeats at the same speed.

We will also do something like 3 minutes hard, one easy, 2 minutes hard, one easy, and then one hard, one easy and repeat 4-5 times.

The 1x1 is almost always done a couple days before a race to get the turn over in without stressing the body too much, while the longer ones are actually a really good training run.

From I Just Run on Fri, Mar 25, 2011 at 13:14:47 from 67.79.11.242

Der Hammer,

I'm a little slow (literally) but when you say 10-15 are you talking about distance or time...and is the 1x1 in miles...?

From derhammer on Fri, Mar 25, 2011 at 15:15:01 from 192.156.110.39

IJR - 15 "sets" of 1 minute fast and one minute easy. The mileage goes pretty fast. What I mean by that is doing 10 of these is 20 total minutes of running and 10 of those are fast - it is easy to cover 3 miles of ground - doing 15 is 30 minutes, so figure 4.5 miles plus the warm-up up and cool down miles and those can be however many you want, of course. :-)

From I Just Run on Fri, Mar 25, 2011 at 16:43:09 from 67.79.11.242

Ahhhhh... Got it...! Much shorter distances than I was imagining...and these are called "repeats"...?

I just looked up "glossary of running terms" on the internet. I'm going to go home and study... :)

From derhammer on Fri, Mar 25, 2011 at 17:39:05 from 192.156.110.39

IJR- well, here's a new one for you: this type of run is called a Fartlek. Our coach uses the "structured" Fartlek. http://runners-resource.com/fartlek

Google it and you will come up with a lot of hits, if you are so inclined.

From I Just Run on Fri, Mar 25, 2011 at 17:51:03 from 67.79.11.242

Ha...Ha... That is a good one... Actually I have heard of a fartlick before while playing a game of Balderdash. I won't tell you what my or some of the other definition of the word was duriing the game!

Wow...I hope Burt doesn't read this Blog...this could really get him going... :)

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