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

May 09, 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. 

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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, May 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.003.000.008.50

Met up with the group @ 5:45 am for the 3 x 3.2.1 Fartlek - the problem with a group run is you have a few of us at various levels of fitness and therefore have to go with the pace of the group or fall off a bit and stick with what one's personal plan is.  So I talked to them saying what did last time - hmgp, 10k and 5k paces, but again, some of us are close and a couple are not, e.g. one runner just ran 17:30 at the same 5k I ran 18:25.  So I fell back a little bit on the second set but just a little, and then I had to stop and tie my dang shoe before the last set but even so they didn't get to far ahead and I made up some ground. 

I think the paces are fine - it was on the trail and it was pretty warm out there this morning.  I felt I improved compared to the fartlek I did with the group 3 weeks ago.

Oh, and I finally changed my weight training day so it does not preceed a hard running day.  Smart, eh?

3 miles or so warm up (my watch wasn't going)

Then:

3mins @ 6:23 pace , 2mins@ 6:12 pace, 1 min@ 6:04 pace.

3mins @ 6:25 pace, 2mins@ 6:10, 1 min@6:10 (wow, really fell off this one)

3mins@6:11 pace , 2mins@ 5:57 pace, 1 min@ 5:38 pace. (vindicated)

about 1.5 miles cool down.

Blue Orange Fastwitch Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, May 29, 2014 at 13:31:08 from 168.215.171.129

Good run, very solid. What happened to the derhammer shoe tying method??

I don't think I'd be a fan of the group run, but having maybe 1 or 2 training partners with similar paces would be ideal. One day...

From derhammer on Fri, May 30, 2014 at 08:04:53 from 64.245.52.2

SJ - good question - I didn't tuck them in tight enough I guess. Haven't had a shoe come untied in years. Oh well.

Pros and cons for both - marathon specific training brings like paced people together better than generic training. We have a lot of people going to Chicago and St. George this year all shooting for sub 3.

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