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

Week starting Dec 13, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.0016.008.004.0061.00
Newton Sir Issac's Miles: 43.00Nike Vomero 4's Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Mon, Dec 14, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Just over 7 miles during lunch.  First mile warm-up and then dropped into the 7:40s.

Newton Sir Issac's Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Dec 15, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

Nice cold morning, a bit too windy though.  I did 3 miles easy/warm up followed by 6 @ 7:05, 7:04, 7:01, 6:55, 6:53, 6:59 with 3 cool down in the 7:40's.  I was somewhat disappointed with the tempo miles, I thought I had pushed a bit harder.  I would like to see 6:50s - 6:40s across the board.  Something to shoot for.

Nike Vomero 4's Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Wed, Dec 16, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles followed by 5 hill sprints.

Nike Vomero 4's Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Thu, Dec 17, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.004.0011.00

Cold and raining - the worst possible combination.  I ran 3 miles warm-up followed by 8 x 800 at 3:13 and progressed down to a 2:58 last lap.  I did not really push it until the final lap.  I felt nice and relaxed on the others - maybe I did not run them hard enough?  I wanted to get a 8 in so I did not push it though.  3 miles cool down. 2 minutes active recovery between laps.  I wanted to get 12 total miles in but ran out of time.

Newton Sir Issac's Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Fri, Dec 18, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles - overall pace 8:20.

Newton Sir Issac's Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Sat, Dec 19, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0016.002.000.0020.00

First 20 mile long run.  Got to sleep a bit late (10:45) and woke up 3 times to put my 2 year old back to sleep, got up at 4:50 am to meet up at 5:45 am. I ate a Z-bar @ 5:15 am. We ran 20 miles on the Austin Marathon course - through the hills, north, over and then down to the Capitol and down Congress Ave.  We pushed the pace somewhat.  Now, I need an overall 7:37 per mile pace for a BQ.  We ended up the day with an overall pace of 7:23 - which I think is closer to what I will be able to run.  Anyway, it was definitely a confidence booster to run faster than my BQ pace!  Legs felt pretty fresh afterwards as well.  We run our 22 miles in 2 weeks, I don't plan on pushing that one too fast, as the following weekend I have a 20 mile race that I plan on pacing at a 7:15 to 7:20.  That will be 6 weeks from the Marathon so I will have plenty of time to recover.  I need a nap now!  I hope I can run negative splits like this for the Marathon. Took a gel at miles 12 and 16.

8:19, 8:03, 7:40 (hills), 7:28 (hills), 7:33, 7:30, 7:23, 7:32, 7:21, 7:21, 7:25, 7:04, 7:09, 7:15, 7:19, 7:18, 6:56, 7:13, 6:52, 6:39

Newton Sir Issac's Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.0016.008.004.0061.00
Newton Sir Issac's Miles: 43.00Nike Vomero 4's Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: