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

Week starting Mar 06, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDerhammer's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.800.006.730.0056.53
Kinvaras - Black Miles: 30.00Kinvara's Lime Green Miles: 26.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

40 degrees at the start but a beautiful sunrise that warmed things up a bit.  I took the road less traveled today - a bit of a country road with some mild rollers.  With 2 miles to go though there is a hill with 14% gradient at one point, levels off a bit and then another shorter and not as steep but most of the way back has a good incline to it.  7:50's - 7:40's on the country road but 8:30's up the hill portion.  Overall pace of 7:59.

Kinvaras - Black Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Only had time this morning for a 5 mile run - will go out again at lunchtime.  Anyway - took the rolling hill route - overall 7:43 pace for the run.

 

Great day for a run though a bit windy.  I ran the soft trail near work during lunchtime. 5.5 miles @ 7:49 overall pace. 

Kinvara's Lime Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warm and muggy this morning.  I have not taken a day off in a while and my legs wanted some mercy today.  I complied and ran some slower paced miles.  8:35 overall pace with a real easy first mile.  I am planning on running in the Cap10k at the end of the month.  I will only have enough time for 4 quality workouts.  Therefore, I skipped today's hill repeat workout in lieu of tomorrow's 1000m interval workout.  I will get more out of the 1000's.  I don't have enough time to make the Cap10K a "key" race but there is a 10k in Fredericksburg at the end of April that I am going to shoot for.  The week before that race is the Bun Run 5k which I always run.  I will spend the next few weeks training for those 2 races and just go out at the Cap10k and see what happens.

Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.003.730.009.03

Met up with the easy run group at BS pool and did a warm up mile with them and then we went our separate ways as I headed to the track.  Total warm-up was 2.5 miles.  The Mon-Wed group was at the track so I ran with them.  However, I ended up running by myself as there was no one running my pace.  Still good to be with other runners though.  I feel like I have broken through a bit to a new level because 3:39 did not feel too difficult.  I even contemplated running a 7th but coach said 6 was enough.  

1000m @ 3:50 (6:10 pace)

1000m @ 3:49 (6:08 pace)

1000m @ 3:39 (5:52 pace)

1000m @ 3:49 (6:08 pace)

1000m @ 3:41 (5:55 pace)

1000m @ 3:39 (5:52 pace)

Kinvara's Lime Green Miles: 9.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My wife has a conference and we are at the Marriot resort just outside of San Antonio.  I am spending the day with the kids - a perfect day to sleep in and take a rest day.  I still woke up at 5am though.  I tried to fall back asleep - it was difficult.  It's a gorgeous day, though.

I found this article brief but interesting: 

"Many marathon runners think that they have to run 100 miles a week to compete successfully, but most will be able to run a marathon faster if they run fewer than 50 miles a week. Top marathon runners can run 100 miles a week and not be injured because of their superior genes. When most runners try to run 100 miles a week, they run too slowly in practice, and as a result, run too slowly in races."

Full article here:  http://www.drmirkin.com/fitness/marathon_miles.html

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Up at 5am - nice cool morning - lots of rolling hills.  I just ran an out and back from the resort since I don't know the area.  Base mile run - overalll pace 7:45.

Kinvaras - Black Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Up early.  A lot warmer than the previous morning.  I ran 8.5 over some rolling hills.  I wanted to run a 3 mile tempo run @ 10k pace at the end.  I had to contend with a pretty good sized hill and it is always a challenge to drop the pace significantly for the first mile.  The other 2 miles went much better. 

There was short 5k loop around the resort that others were using to go out for their runs.  I came upon a group of 3 runners somewhere along mile 2 of my tempo.  I flew by 2 of them and the third heard me coming and decided he was going to hang with me, or out run me, he must of thought is was one of his group.  I got next to him and told him the trick is to keep the pace up for a couple more miles.  I dropped the pace some more - sub 6 and he relented.  :-)  I did a turn around for the final mile and passed them again in opposite directions.  The other runner and I high fived so it was all in good fun. 

First 8.5 miles @ 7:55 pace, tempo miles at 6:55, 6:18, 6:29 followed by .5 cool down @ 7:40 pace.

Kinvaras - Black Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.800.006.730.0056.53
Kinvaras - Black Miles: 30.00Kinvara's Lime Green Miles: 26.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: