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

May 12, 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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to Ukraine's Armed Forces

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

Sat, Nov 17, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	3.75	0.00	9.25

Finally getting around to putting this in. Tough, tough workout! Maybe I need to start heading the advice of my coach who says I may need to start running less miles while the legs adapt. These workouts don't seem like much when I look at them on paper, but they are not easy, that's for sure.

Arrived a bit early for a couple easy miles then met up with the group at 7 am. The group is splintered right now - some racing, some doing a long run, some doing the track workout. Anyway, there were 5 of us doing the track workout no one in my pace range. So I knew it was going to be mentally tough at the very least.

Ran 2 more easy with the other runners then started the workout on my own. The others went to the trail for their 2k - I stuck to the track since I could keep better track of my pace.

The workout: 2k @ 10k pace, 3 minute rest, then 1k @ 5k pace, 1k @ 5k -30 sec pace, 1k @5k pace, 1k @ 5k -30 sec pace. Continuous - no stopping!! The last 1k was very hard to get through.

2k - Laps (1:30, 1:31, 1:31, 1:30, 1:30, 1:31) 6:02 pace

3 min rest then 4 x 1K continuous running

1k - 3:32 (5:41 pace)

1k - 3:53 (6:14 pace)

1k - 3:35 (5:46 pace)

1k - 3:55 (6:18 pace)

1.5 miles cool down on the track - I wanted to get a couple more in but had to hurry to get to my son's 9:00 am soccer game.

Kinvara 3's - Silver Miles: 9.25

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

Comments

From I Just Run on Mon, Nov 19, 2012 at 12:35:05 from 67.79.11.242

Love it! Wish I lived closer so I could run some of these with you :-)

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