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

May 17, 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, Jun 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	5.00	0.00	8.50

Actually a cool morning - 72 degrees. It felt pretty good. I met my good friend and running buddy at the Austin High track. He had graciously volunteered to come out and help pace me through my 800's. The rest of the group ran a progressive run on the trail so that left me on my own until James said he would keep me company.

Again, I was a bit off schedule. I got to the track and James had already ran a mile and half warm up. He ran another 1.5 miles with me and then we started the repeats. The first one is always the hardest for me because I have to find the right pace. The plan was to run 10 x 800m at a sub 3:00 per 800m. I thought around 2:50-2:55 would be good. There was no reason to push the pace at this point and I wanted to make sure I had enough gas to complete 10 of them. I jogged a 1:50-2:00 recovery between each repeat though there we are couple at the end where I walked. I ran 1 mile cool down around at the track to finish.

800m repeat times: 3:07, 2:55, 2:56, 2:57, 2:53, 2:53, 2:53, 2:57, 2:53, 2:50.

This article arrived in my inbox today - quite interesting: http://www.drmirkin.com/fitness/lactic_acid_intervals.html

Kinvara's Lime Green Miles: 8.50

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

Comments

From SlowJoe on Thu, Jun 02, 2011 at 10:45:51 from 132.3.53.68

It was a nice morning, wasn't it? Very impressive intervals this morning. I just did my first interval training this morning, kind of eye-opening how tough they are. Good article, it will help keep me progressing with them this summer!

From I Just Run on Thu, Jun 02, 2011 at 10:50:47 from 67.79.11.242

Good article,

They make it sound so simple :-) I need to try some interval work. Hopefully my local track will be finished soon (they are completly rebuilding it right now).

From thelimey on Thu, Jun 02, 2011 at 11:49:45 from 198.214.96.242

Great run David. I'm sorry I couldn't hang with you for all 10. However, you look very strong, and should feel confident going into your race.

From Dan on Thu, Jun 02, 2011 at 20:56:58 from 24.209.83.20

Nice intervals, you look ready to run man.

From JG on Fri, Jun 03, 2011 at 09:34:06 from 74.176.220.126

Great workout ... are you hoping to go sub 3:10 next week? That gets you guaranteed entry into NYC for next year if that is of any interest ... those are my marathon plans for next year ... Boston in April, NYC in November ... of course, I still have to run my 3:10 this fall to do that!

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