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

May 01, 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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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

Thu, Apr 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	3.12	13.87

Warm and humid morning - what a difference a day makes. Oh well, need to get used to it. Ran 3.5 easy and met up with the group at the Austin High track.

We did drills followed by 4 sets of 600m fast, 200m jog, 400m fast, 200m jog, 200m fast, each set separated by 2 min. recovery. I also tacked on one more 400m at the end. I wanted to run 5 sets but it was not happening - my legs were tired and I had to get back home.

I ran 2.25 miles back to the car. All in all a nice little quality workout.

Oh, so much for body composition theory of having to be 5'6" and 140 lbs to be fast - there was a runner with us who is maybe 6'2" - 6'3" and 20-30 pounds heavier than me - he killed us by 4-6 seconds per repeat. Some just have "it."

Set 1:

600m in 2:03 (5:29 pace)400m in 1:22 (5:29 pace) 200m in :41 (5:29 pace)

Set 2:

600m in 1:59 (5:19 pace) 400m in 1:20 (5:21 pace) 200m in :36 (4:49 pace)

Set 3:

600m in 1:58 (5:16 pace) 400m in 1:20 (5:21 pace) 200m in :38 (5:05 pace)

Set 4:

600m in 1:56 (5:11 pace) 400m in 1:17 (5:09 pace) 200m in :38 (5:05 pace)

Set 5:

400m in 1:20 (5:21 pace)

55 minutes on the indoor cycle during my break - medium to hard effort. Equivalent 4 mile run.

Kinvara's Lime Green Miles: 9.87

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

Comments

From I Just Run on Thu, Apr 14, 2011 at 16:50:43 from 67.79.11.242

One of these days (when I'm well) I'd like to come and run some repeats or tempo run with you (well, not as fast) just to get a feel for how you guys do it. All the paces, tempo's, and repeats are a little confusing to me...but it sounds fun...!

IJR

From derhammer on Thu, Apr 14, 2011 at 16:56:53 from 192.156.110.39

You are always welcome - we have a big Tues/Thurs group so there are multiple sub groups all running at various speeds. So, you would have no problem finding a group to run with. Of course, we start at 5:45 am! :-) There is always the Saturday long run, too, that begins at 6 am.

From I Just Run on Thu, Apr 14, 2011 at 21:46:22 from 166.205.12.120

Wow...just noticed you are at the top of the Mileage Board for the week! Great running...!

From Dan on Thu, Apr 14, 2011 at 22:45:40 from 24.209.83.20

Great running.... and yes, some people just have 'it'! Not sure how they get 'it' but they do, I see quite a few on these blogs that have some!

From SlowJoe on Fri, Apr 15, 2011 at 10:47:09 from 184.79.24.255

Insane paces, great running in that heat.

From flatlander on Fri, Apr 15, 2011 at 18:06:24 from 198.207.244.102

Really great job today, congratulations.

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