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

May 18, 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

Sat, Oct 13, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	4.59	0.00	9.09

Arrived yesterday back from Lima. I had planned on getting a run in when I got into Austin. Unfortunately, my flight did not leave Lima until 2 am and my sleep on the plane was not that great. It's only a 6 hour flight to Houston, so I may have slept 5 hours but I woke up several times. By the time I got into Austin around noon I was toast.

When the alarm went off this morning I felt that I could have easily slept 3 more hours. But I managed to get myself out of bed to show up for the workout.

This was a tough one due to several factors - it was warm and humid again, lack of complete rest, the guys I ran with went out too fast, and I think I was still recovering a bit from the 10k. I could feel it in my legs during the 1k's.

The plan was to run 3k @ HMP, 2k @ HMP - 10 seconds, and 3 x 1k @ 10k pace.

I ran about 2.5 miles warm up and then we started the 3k. This felt fairly easy but I knew we were running too fast. I tried to slow the other 2 guys down but to no avail. We ended up running the 3k at 6:00 pace - and the course was marked out by the coaches and it was long. So all the of repeats ended up being long distance wise. We ran a loop which consisted of road, pathway, cutting through some grass and then back on a road. Side note: I have to say I like running repeats on the track only because these are more mentally challenging. I know this will pay off during races though, since those races are on roads and not a track.

For the 2k I stayed with the guys and when they were going faster then my target pace I slowed down a bit and finished with 6:10 pace average, right where I wanted it.

The 1k did not go so well as I finished with the guys and we ran a 5:44 pace, the next one I fell back and ran around a 6:05 pace. My legs were shot at this point.

After dying on the 2nd 1k I decided to call it a day. I didn't think there was anything to gain by trying to get through 1 more. I ran a couple easy cool down miles.

3k (1.92 miles) in 11:27 (6:00 pace) (too fast!)

2k (1.37 miles) in 8:25 (6:10 pace) (good pace here)

1k (.65 miles) in 3:42 (5:44 pace) (too fast!)

1k (.65 miles) in 4:00 (6:09 pace) (I died on this one.)

Kinvara's - Boston Blue Miles: 9.09

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

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