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

June 23, 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 15, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	6.00	0.00	16.00

70's and almost 100% humidity - DP 71. Not fun!

So this is the part of the plan where the speed/track workouts end and the LT runs begin. Schedule for today was 4 x 1.5 miles @ LT pace with 400m recovery inbetween. Next week it's 3 x 2 miles, then 2 x 3 miles, etc. I like this for a couple reasons - it introduces the pace and distance gradually while still allowing 6 miles and 38 plus minutes of work in the LT zone.

Today's run went pretty well until the last mile when the heat and humidity really started to take affect. I ran 3.25 miles warm up and then 2 x 1.5 miles out and the other 2 coming back, with 1.5 miles cool down.

1.52 miles in 9:40 (6:20 pace) with .3 mile recovery

1.52 miles in 9:33 (6:17 pace) with .3 mile recovery

1.54 miles in 9:41 (6:18 pace) with .25 mile recovery

1.5 miles in 9:32 (6:20 pace)

1.5 miles easy back home.

LUNCH RUN - 4.5 miles around 8:00 pace - hot and muggy so the effort was a higher.

Adidas Energy Boost Miles: 11.55

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

Comments

From SlowJoe on Tue, Oct 15, 2013 at 09:37:14 from 168.215.171.129

That was a tough one to do in the heat. I am doing something similar - did 3 x 1.5 last week and am attempting a 3 x 2 on Sunday, when the humidity will be gone! Nice workout today.

From Yasir on Tue, Oct 15, 2013 at 16:19:49 from 99.20.240.112

you have some tough workouts. Great job. the IMT marathon course is hilly for the first 8 miles but after that it flatten. it takes you through two parks and a college stadium track loop with your pic on the big screen(if u into that king of stuff). then you come back to down town des moines

From derhammer on Tue, Oct 15, 2013 at 16:28:07 from 64.245.52.2

SJ - no sure which one was harder - your workout on a treadmill or mine in the heat!

Yasir - sounds like that will be pretty neat. I see the forecast is for a low of 32 degrees!! It looks like it will be sunny so it should warm up a little (not too much I hope) during the race. But considering all of the hot/warm races recently I would take it.

From Derunzo on Tue, Oct 15, 2013 at 18:53:52 from 24.218.179.128

Nice workout & a good one to try to copy.... with slower paces of course:)

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