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

June 04, 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, Oct 11, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	3.00	1.00	0.00	14.00

Another morning that felt cool - mid 60's, but the humidity was high enough to negate some of the good temp.

The training group had hill repeats scheduled this morning. Since I will be doing repeats on Thursday I choose to skip today's group workout.

I ran the out and back progressive run again. I toyed with the idea of a tempo run but wimped out in the end. However, I felt pretty good today which is a nice change. The 2 easy days helped, I believe.

Overall 7:20 average pace for the run.

9:21, 8:08, 7:39, 7:33, 7:26, 7:32, 7:24, 7:28, 7:07, 7:04, 6:59, 6:59, 6:46, 6:23.

Kinvara Green Miles: 14.00

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

Comments

From SlowJoe on Tue, Oct 11, 2011 at 12:06:22 from 132.3.53.68

Really good run today, I'm liking all the progressive stuff. Seems like you get a lont of bang for your buck without needing a bunch of recovery time.

Interesting article you posted on the previous entry. Makes me feel better about my recovery drink of choice after hard workouts -- chocolate milk.

From derhammer on Tue, Oct 11, 2011 at 12:49:51 from 192.156.110.34

Joe,

The progressive run is a small tweak to my training program. Whereas before I would just run a 12-14 medium long run. We will see how it works out in the end. I definitely need to get some tempo runs in though. Only 4 and a half weeks of training before taper.

I know a lot of people like chocolate milk as a recovery drink. I always thought that it took my body too long to digest though, so have stuck with the simple sugars and some whey protein mixed in. It probably doesn't really matter that much in the end.

From JG on Tue, Oct 11, 2011 at 14:09:12 from 71.59.27.33

Great run David! I want to do CIM one year, my sister lives in Sacramento ... am curious to hear your thoughts on the course. With solid training over the next 4.5 weeks, I think you will be resting your legs for a shot at a sub 3.

From flatlander on Tue, Oct 11, 2011 at 19:58:26 from 198.207.244.102

Really great run today, those are some serious speeds at the end. I ran out of chocolate milk yesterday and mixed honey in. Not sure if it is the same effect but it didn't taste too bad.

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