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

May 20, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

I had to start at 5:30 because I had an early 7:30 am meeting this morning.  Somehow I talked Russ into meeting me early and running another track workout!  It's the most he has been on a track in a long time.  He's a good sport, for sure.

We did a 2 mile warm-up (added a little on to wake up our legs) to Austin High.  We then did 8 x 800m with 400m active recovery.  This is the Yasso 800 workout that the group traditionally does as the last real workout.  This is where you run the 800's at your projected marathon finishing time - so 3:00 for a 3 hour marathon. The one thing that the group does though is they don't do active recovery - they stand and get water, etc - but if you read the true way to do these it is with the 400m in between which amounted to 2 minutes for Russ and me.  So I also talked Russ into doing active recoveries.  It ended up being a taxing workout, mostly because I started to  drop the pace as we progressed.

We were on our 5th one by the time the rest of the group showed up.  Having others on the track helped getting through the last 3 for sure. 

800m @ 3:00 (6:02 pace)

400m @ 2:00 (7:48 pace)

800m @ 2:58 (5:58 pace)

400m @ 2:01

800m @ 2:58 (ditto)

400m @ 1:59

800m @ 2:53 (5:48 pace)

400m @ 2:00

800m @ 2:55 (5:52 pace)

400m @ 2:00

800m @ 2:53 (5:48 pace)

400m @ 2:00

800m @ 2:47 (5:35 pace)

400m @ 2:10

800m @ 2:42 (5:25 pace)

3.25 miles easy back to the annex.  Good solid workout to work on turnover.  Didn't feel easy but it wasn't really hard, didn't kill it on the last one either.

Easy street for the next 10 days! 

 

Soft Surface Miles Miles: 5.00Pavement Miles Miles: 6.00Yellow Fastwitch 5's Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Apr 04, 2013 at 14:25:42 from 155.219.241.10

Nice way to finish - good call on the active recoveries. Looks like you are all set for a sub-3, if not faster. Given any thought to starting in you original corral? You're in 4, with me, right?

From derhammer on Thu, Apr 04, 2013 at 14:31:01 from 64.245.52.2

I am going to start in my assigned coral. Yep, I am in 4 this year.

From SlowJoe on Thu, Apr 04, 2013 at 14:36:20 from 155.219.241.10

Cool, I'll look for you, maybe we can run together.

From derhammer on Thu, Apr 04, 2013 at 14:44:19 from 64.245.52.2

Are you taking the school buses up or a Charter?

From SlowJoe on Thu, Apr 04, 2013 at 14:47:24 from 155.219.241.10

I'm actually parking in Hopkinton (south st industrial complex). I think I'll still make my way to athlete's village though, unless the weather is bad. what are you doing?

From derhammer on Thu, Apr 04, 2013 at 14:52:10 from 64.245.52.2

I paid $35 for a charter bus, much nicer, private bathrooms, and we get to stay on the bus until they call the runners to the corals. Last year the whole bus was full of Austin runners, so that's pretty neat. The buses park out front of the "village."

From SlowJoe on Thu, Apr 04, 2013 at 14:54:37 from 155.219.241.10

sounds like a good deal, especially the private bathrooms!

From I Just Run on Fri, Apr 05, 2013 at 10:52:56 from 67.79.11.242

I hear a lot of confidence in you comments above! I'm excited for you to really get to "RUN" Boston this year!

From Matt Schreiber on Fri, Apr 05, 2013 at 17:23:54 from 66.17.102.185

Awesome workout! Way to finish strong. Really looking forward to seeing some race reports after the 15th.

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