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

Week starting Oct 18, 2009

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
35.004.001.000.0040.00
Nike Vomero Miles: 32.00Mizuno Wave Rider 12 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Nice sunny day - 70's with a cool breeze.  I was a bit warm by the end of the run.  Another progressive run today - 8:58 to start - last 3 miles - 7:40's, 7:38, 7:36.  Knee is holding up well - so far no issues.

4th day of taking Animal Flex - probably the best joint supplement out there.  Considering I have been having some sort of knee pain since late July and now it's gone, well, I have to credit the supplement for now.  The jury is still out, of course.

My plan is to up my miles by 20% this week which will put me at 38 - 39. Hold that for 2 weeks and add another 20%.

Nike Vomero Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another nice and cool morning - 5:30 am.  It definitely takes me longer to get warmed up so early compared to running at lunchtime.  

Six miles today - recovery pace.  I pushed it a bit Saturday and yesterday so I took it easy this morning.

Followed by 3 hill sprints @ 16 seconds each.

Nike Vomero Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Caught in a down pour during my run.  No Garmin - which was probably a good thing as it would have been toast in the rain.  

5.5 miles easy - slow first mile - felt like 8:30's - 8:20's - fast towards the end because I wanted to get out of the rain!

Nike Vomero Miles: 5.50
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

Rough night last night with my daughter - she could not fall asleep.  I finally got her to sleep and feel asleep on her bedroom floor.  When I woke up and went to bed, I found my son had come in and taken my spot!  Then my daughter stirred and I had to go back.  I finally made it back to my bed at 4:45 - 15 minutes before the alarm went off.  I could hear the rain pouring down and I kept hitting the snooze button until 5:20.  I decided to get up and drive a couple miles to the gym and run my 8 miles on the indoor track. 

Miles were in the range of 8:30 to 7:50.

I am still on track for 40 miles this week.  Increase to maybe 42-43 next week, 50 the next, and back to my base of 55 after that.  I will hold my base for a couple weeks before starting marathon training.

Knee is feeling great which is a relief.

Mizuno Wave Rider 12 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice and cold this morning - right around 50 degrees.  Actually wore a shirt (though it was a singlet.)  

Nice and easy today - 9:12 first mile - 8:30's middle 3 - 8:00 last mile.

Nike Vomero Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.001.000.0010.00

Great morning  - 48 degrees to start.   This was going to be a slower paced long run but I just went by feel and hit some faster paced miles.  First 3 miles steady incline followed by steady decline heading back downtown, last 4 on flat train.  8:42, 8:11, 7:59, 7:28, 7:24, 7:43, 7:33, 7:38, 7:26, 7:01.

Nike Vomero Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.004.001.000.0040.00
Nike Vomero Miles: 32.00Mizuno Wave Rider 12 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: