HammerinHank Runs for St. Jude Children's Hospital

May 12, 2024

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2008
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Location:

Fallbrook,CA,USA

Member Since:

Jul 04, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

35 Marathons, ultras and triathlons including the Hawaii Ironman.  I started running for fitness in 1968 and I ran my first road race, the Virginia 10 Miler in 1977.  Currently in the process of running 25 consecutive Marine Corps Marathons and marathons in 50 states.  My athletic endeavors are focused on raising funds for St. Jude Children's Research Hospital and inspiring others to pursue healthy lifestyles.

Short-Term Running Goals:

My short term goal is to qualify for the Boston Marathon this Fall, raise $5K for St. Jude Children's Hospital and to cure my plantar faciatis.  I plan to run the Marine Corps Marathon in October '08, the St. Jude Memphis Marathon in Dec '08, the Catalina Island Marathon in Mar '09, the Boston Marathon in Apr '09, and the Wildflower Triathlon in May '09.  

Long-Term Running Goals:

Run marathons into my 80's.  Complete a marathon or ultra in all 50 states and all the continents.  I would like to inspire other runners to achieve beyond their dreams.  

Personal:

My running world headquarters is located on a small avocado ranch in Fallbrook, California, USA:  Rancho Tres Palmes.  I am a retired U.S. Marine with a wife and 5 children ranging in age from 21 to 2.  I have lived all over the world and speak several languages.  Running has been a great way to meet people from different countries and all walks of life.  Currently, I am the President of the Fallbrook Running and Walking Club and the Washington, DC Roadrunners SLR Group and the Camp Pendleton, CA Triathlon Club.  

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Tue, Jul 29, 2008
Running MilesSwimming YardsBike Miles
7.400.000.00

Track Workout

First time out with the San Diego Track Club for their Tues No. County track workout (which was not on the track but in a park).  There were about 30 runners, mostly younger and faster.  Very friendly group.  Excellent coaching.  Here was the workout:

20 min warm up

9 x Bowerman Strides

8 x Hill Strides

8 x 300 M with the last 100m up hill

Warm Down

  This was a challenging workout, but the structure and coaching are what I need right now.  I skipped my core and strength work today.  Need to get back on track with that, especially core conditioning and stretching. 

 

 


Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From The Howling Commando on Wed, Jul 30, 2008 at 10:29:49

Looks like you had a great workout! Quick question for you, Hank: What exactly are Bowerman Strides? Do I know them by another name perhaps?

From HammerinHank on Wed, Jul 30, 2008 at 19:40:40

The strides were an innovation of the late Coach Bill Bowerman. Here is a description of what we did yesterday:

Bowerman strides 9-12X100 with 100m jog for recovery (1st stride very easy, 2nd stride at 10k race pace, 3 stride "fast, but no sprinting" at 5k to 1M race pace... repeat this set 4 times.

I have heard that some coaches recommend that the strides be a part of the daily routine at the beginning of a run. I enjoyed the strides, but I think the trick is to really try to relax and work on form, otherwise you'll turn it into a high impact event as possible post workout soreness

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