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.

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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, Oct 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	5.00	0.00	20.00

Arrived early at BS Pool area and ran until I met the group coming in the opposite direction from RunTex. That was close to 3 miles, turned around with the lead guys and ran back with them to Austin High.

We did not do any drills but went straight into the 1000's. Fell in with Matt and Joseph and we traded pace duties. Felt pretty good until repeat #7 where I was about the pass my friend James but he was having none of that. I finally let him go because I was not going to kill myself with one more repeat to go. Still my fastest 1000 of the day and it took all the mental toughness I could muster to finish the last one.

Recoveries were active 200m with no standing around - when we got to the start off we went. We did not even stop for a drink. This was challenging but good.

3.5 easy miles @ 8:50 AP followed by 8 x 1000m repeats with 200m active recovery between each.

1000m in 3:38 (5:50 pace)

1000m in 3:35 (5:46 pace)

1000m in 3:41 (5:54 pace)

1000m in 3:39 (5:50 pace)

1000m in 3:34 (5:44 pace)

1000m in 3:30 (5:37 pace)

1000m in 3:34 (5:44 pace)

3 miles easy back to the car. Actually hit the parking lot in 2 miles, continued down the trail for .5 and then back to get in an extra mile. I am not running a long run on Saturday as my wife will be out of town, so plan on going out today at lunchtime to get in another 7 or so to make today a 20 mile day.

On the way home I heard on the radio that today was the coldest October 20th since 1953. It was around 48 degrees at the start of my run.

AFTERNOON RUN: I had to go downtown for work so I had the opportunity to run the Town Lake trail during lunch time. It took a mile for my legs to get the message that yes, I was serious about running when I had just finished a hard workout 5 hours early. Definitely some good training in sugar depletion mode. I wanted to run the miles at a good effort to simulate a long run.

7 miles around the trail: 8:12, 7:36, 7:19, 7:13, 7:28, 7:34, 7:06. Tough last couple miles - if you ever want to duplicate that feeling you get at the end of a marathon, try doing this! :-)

Kinvara Red Miles: 13.00

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

Comments

From JG on Thu, Oct 20, 2011 at 11:53:35 from 71.59.27.33

Fantastic running David! That must feel cool to crank out a workout like that at a sub 6 pace!

From SlowJoe on Thu, Oct 20, 2011 at 14:28:41 from 132.3.53.68

You always have some eye-popping paces at the track, even more impressive with only a minute or so of recovery...great workout as always.

From derhammer on Thu, Oct 20, 2011 at 15:51:50 from 192.156.110.33

JG - yes, it is definitely a confidence booster, that's for sure. Especially going out at lunch time and running 7 more miles :-)

Joe, thanks for the encouraging words.

From JG on Thu, Oct 20, 2011 at 16:04:00 from 74.190.205.203

I dont ever want to duplicate the feeling at the end of a marathon! Lol I just pray God will pull me through it once or twice a year, and I will live to run another day!

Seriously, nice miles, I am sure that workout will pay dividends! You look bigger than me, I may have to draft off of you in Boston, for as long as I can!

From I Just Run on Thu, Oct 20, 2011 at 16:11:49 from 67.79.11.242

I've been following all of the comments...this type running is out of my league so I haven't said anything...but I can tell you DerHammer is an MONSTER, I've seen him in person...!!!

From derhammer on Thu, Oct 20, 2011 at 16:16:54 from 192.156.110.33

OK, now, I don't know if 5'11" and 168 pounds qualifies anyone as a MONSTER. :-)

From Andrea on Thu, Oct 20, 2011 at 19:05:30 from 72.37.171.52

Great workout!! Very consistent pace on those 1000s.

That must be cold weather for Texas!

From derhammer on Fri, Oct 21, 2011 at 10:57:33 from 192.156.110.40

Thanks Andrea. I enjoyed the quote on your blog from yesterday. It got me out of bed today.

From flatlander on Sat, Oct 22, 2011 at 16:46:05 from 76.31.26.153

Extremely impressive, you are still making giant steps this year, seems like you never stop. Congratulations.

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