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

Thu, Jan 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	4.00	0.00	10.00

Got to the annex early and ran 1.5 easy and then 1.75 easy to Austin High track. Cool morning but the wind was fairly strong. On the schedule was 8 x 800m. Coach said to run them at 10k pace but heck, I can't run that slow on the track. I thought if I could run them at a controlled pace around 2:50 that would be good. Not as fast as I have run them in the past but enough to get some good stimulus and turn over without killing myself. We eased into the first 2 and then got into a pretty good groove. We ran very consistent and right on 2:50 each time. They felt pretty good though I felt like I was working a bit by number 6. Decided to pick it up on the last one and open up the stride on the last 400m. I think 2:35 is the fastest I have run an 800m during training. It felt good and this is just the confidence workout I needed.

3.25 easy warm up on the trail followed by 8 x 800m

800m in 2:57 (5:56 pace)

800m in 2:59 (6:00 pace)

800m in 2:50 (5:41 pace)

800m in 2:50

800m in 2:35 (5:11 pace)

2.75 easy miles back to the annex on the trail - 7:20's.

Kinvaras - Yellow Miles: 10.00

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

Comments

From Dasha on Thu, Jan 26, 2012 at 10:35:19 from 66.90.166.43

Yay! Glad you had a great work out!! Sometimes you just need a good confidence boost! I kinda felt like that after the miles on Tuesday. I checked with Lisa and she thinks we used to run them more at a 7:15 pace. So something must be working. :)

The 2:35 is awesome! Congrats. You guys were flying this morning!

From thelimey on Thu, Jan 26, 2012 at 10:41:38 from 198.214.96.242

Great job sir!

From I Just Run on Thu, Jan 26, 2012 at 12:05:34 from 67.79.11.242

Great Job DH..! Glad it was a confidence booster for you!

BTW...how long is your coach having you rest between 800's?

From SlowJoe on Thu, Jan 26, 2012 at 23:07:56 from 24.139.44.147

Wow, ridiculously good! I could never run repeats like that. Glad you didn't do 10k pace.

Liking your chances at sub-3 in Boston; how awesome would it be to break the barrier there..

From derhammer on Fri, Jan 27, 2012 at 09:55:34 from 192.156.110.33

Dasha - thanks - it was fun being in front of Russ for once.

James, thanks.

IRJ - today was 2 minutes active rest - just a slow jog. Rest times can vary depending on the workout.

SJ - if only all the was required to go sub 3 was some fast 800's. :-) I'll trade some speed for some of your stamina any day.

From I Just Run on Fri, Jan 27, 2012 at 10:02:00 from 67.79.11.242

Thanks for the explination about how you were doing your recovery. In the RLRF program the recovery is either a "timed recovery" or a "distance that you walk/jog", it varies depending on the workout.

From flatlander on Sat, Jan 28, 2012 at 16:33:13 from 76.31.26.153

Getting to this late, great splits on those 800s, everything is right on schedule for you.

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