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

April 28, 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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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 31, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	5.25	0.00	14.25

Met up with the group at the annex after a short half mile warm up. I thought we were going to be doing 8 x 800m but the coach said that was changed to 20 x 400m. This was to be broken up in 4 sets of 5 x 400m with a 200m active recovery between repeats and a 400m recovery between sets. The intent of the workout was more endurance and turnover based than pure speed. Therefore, the plan was to start the first set pretty slow and finish fast. Run the first set too fast and it would get pretty ugly.

I ran with 3 other guys who kept saying that my recoveries were too fast, but I ddin't think so as they were 56 seconds to 60 seconds almost on the nose. All in all I thought it went pretty good - this was a continuous workout - no stopping! Afterward the other guys were like, "are you sure there was not stopping? We saw a lot of others taking walking recoveries." I was like, well, yes, a lot of people do that, but the group that I came from always ran active recoveries, and anyway, if you are going to run a marathon I think you need to run these type of workouts without stopping.

So - 2 miles warm-up followed by

5 x 400 @ 1:33-1:36's with 200m active recoveries

400m active recovery

5 x 400 @ 1:27 - 1:32's with 200m active recoveries

400m active recovery

5 x 400 @ 1:26-1:27's with 200m active recoveries

400m active recovery

5 x 400 @ 1:20 - 1:22's with 200m active recoveries

2 x 200 @ 35s

1.75 cool down.

My 4 miles at lunchtime was interrupted by a crisis at work. Fortunately I had my phone with me. So I only got 3 miles in.

Blue Orange Fastwitch Miles: 14.25

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

Comments

From I Just Run on Thu, Jan 31, 2013 at 09:41:22 from 67.79.11.242

Nice worout David! What's up with your coach always changing the schedule? BTW...I think those other guys are just wimps! You GO man!!!

From JG on Thu, Jan 31, 2013 at 21:39:41 from 174.49.78.66

That is an insane workout, great job & sweet paces. I would agree the active recoveries make it a much better workout for a marathon ... No way I could run those paces with an active recovery though ... In fact, am quite sure I couldn't do it with rest recoveries!

You are progressing nicely, I am envious! :)

From SlowJoe on Fri, Feb 01, 2013 at 08:10:49 from 155.219.241.10

Ohhh, I see, slowjoe does 16, so you do 20. One-upper...

Great workout, I like the way y'all started slow and eased into the faster stuff. I am a fan of this method now. Much calmer than trying to hit the paces right off the bat. Nicely done.

From derhammer on Fri, Feb 01, 2013 at 11:27:08 from 64.245.52.2

IRJ - I have no idea - I think they have a set schedule but change it depending on other factors, like how hard the previous workout was, etc. I need to check the calendar the night before I guess.

JG - thanks, but I am sure you could do it in a group environment

Joe - you gotta know I was thinking about your workout! I couldn't be out done now. :-))

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