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

Week starting Mar 13, 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
38.808.004.005.5256.32
Vomero 5 Orange Miles: 6.50Kinvaras - Black Miles: 22.00Kinvaras - Yellow Miles: 14.60Kinvara's Lime Green Miles: 9.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nice morning - 6.5 easy/recovery miles - no watch so no pace. 

Vomero 5 Orange Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

65 degrees to start - took the new route with some rollers in it.  I got rained on between miles 4-6.  It was actually refreshing.  8 miles AB pace, though I picked it up on the last one:  8:35, 7:50, 7:54, 7:48, 7:46, 7:49, 7:41, 6:54.

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.809.30

Nice temp to start - I am going to miss these 40 degree mornings - I am sure there won't be many more this spring.   Today was hill repeat day - we run a hill on Wilke drive, so we just call it Wilke.  There is a slight incline and then wham - 150 feet climb over 300 feet or so - I think the gradient is around 18 - 20%.  At the top it levels out and we finish the run at a stop sign about 100m from the crest of the hill.  Start to finish is about 300m.   After 4 repeats the coach shows up and tells me to drop about 8-10 seconds off of my repeat time.  I was already running them 10 - 12 seconds faster than the last time I had done this workout a few months ago.  On the 7th repeat my legs were burning big time on the crest of the hill. Then it is time to push it to the stop sign as you try to pick it up again and finish fast.  I have not had the "I want to throw up" feeling in a while, but I had it this morning around repeat # 6.  After resting a couple minutes after the 7th I did one more.  Then we do 3 repeats backwards but only on the main incline of the hill.  These always let me know how imbalanced the strength in the hamstrings is compared to the quads.  But wait, that's not all, now it is time for 5 x 40m sprints up the hill.  OK - now I really am ready to throw up and my heart is ready to come out of my chest. 

So, 2.7 miles @ 8:04 overall pace to the hill, 8 x 300m hill repeats, 3 x 125m backward repeats, and 5 x 40m hill sprints.  2.7 miles back.  Grand total of 9.3 miles for the morning.

300m repeats: 1:31, 1:32, 1:33, 1:33, 1:17, 1:25, 1:28, 1:33

Kinvaras - Yellow Miles: 9.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

5.3 recovery miles this morning. 

45 minutes hard effort spinning during lunchtime.  Don't know how that translates to miles, but I am guessing 4.  It was a steady aerobic workout for 45 minutes.

Kinvaras - Yellow Miles: 5.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.003.729.22

Nice morning in the 60's.  Ran 2.7 miles warm up to the track and met up with the group.  The goal was 5 x 1200m repeats @ 1:30 a lap.  There were three of us in the group for the first 3 laps we each took a turn pacing.   The last lap there were just 2 left as the other had enough after 4 repeats.  The last one was hard - the legs were getting tired.  I believe there was still some left over tiredness from Tuesday's hill repeats.  I fought through it nonetheless.  Then 2.7 miles easy cool down - those are some of the hardest miles I have run.   My legs are usually dead after a hard track session.  Next time I will shoot for sub 6:00 - I would have liked to have seen 5:50's.

5 x 1200m at the track:

1200m in 4:36 (6:10 pace)

1200m in 4:30 (6:02 pace)

1200m in 4:30 (6:02 pace)

1200m in 4:29 (6:00 pace)

1200m in 4:29 (6:00 pace)

Kinvara's Lime Green Miles: 9.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.004.000.0014.00

Met up with the group for the Saturday long run.  I decided on going 14.  After a couple easy miles another runner and me picked up the pace until we were running 7:20's - 7:30's.  The pace was relaxed and I wasn't struggling.  Coming back I dropped to sub 7:00's - I ran the last 4 in the 6:40's.  I don't have exact splits because I did not have autolap set on my watch.  I have to email the other runner to get out splits.  I kind of dropped him on the last 3 though.  Overall average pace for the run was 7:25. 

Kinvaras - Black Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.808.004.005.5256.32
Vomero 5 Orange Miles: 6.50Kinvaras - Black Miles: 22.00Kinvaras - Yellow Miles: 14.60Kinvara's Lime Green Miles: 9.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: