| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 172.60 | 5.00 | 33.32 | 0.00 | 210.92 |
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| Saucony Ride 7's - Blue Miles: 78.22 | Hokas Red Miles: 41.75 | Adidas Energy Boost Miles: 38.70 | Saucony Ride 5 - Pair II Miles: 6.00 | Kinvara 3's - Silver Miles: 7.25 | Kinvara 4's Red Miles: 10.00 | Blue Orange Fastwitch Miles: 15.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 3.00 | 0.00 | 12.00 |
| 35 degrees and light rain/mist. It's the annual Black Eyed Pea run - a loosley organaized fun run - this year though it's around the trail instead of the point-to-point that it has been in the past. Good turnout - maybe 150 plus people. Coffee, Mimosas and black eyed peas await at the end.
Met up with Dan and Sam - we parked about .5 miles away so we ran slowly to the start. Sam had a progressive run planned so we decided on the 11.5 mile route - easy 3 and then pick up the pace - that was the plan. The trail was soggy, lots of puddles, and the it was hard slogging. But we managed. We picked up a couple of other runners and the pace was pushed early. We dropped Sam somewhere on the back 5, but I had to make a bathroom stop at about mile 8 and he caught back up, while the other 2 runners kept going. I dropped Sam again, I think he was struggling, but I was done at the 10 mile mark - waited for Sam to catch up and we finished to the "Rock" and then ran easy back to the finish. Paces don't reflect the effort, IMO. I think they would have been faster on the road.
9:06, 7:51, 7:36, 7:07, 6:51, 6:55, 6:48, 6:33, 6:30, 6:40, 7:30, 7:42.
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| Saucony Ride 7's - Blue Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 recovery.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles long run from the house - hit the hills today with Rain Creek.
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| Saucony Ride 7's - Blue Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 2.80 | 0.00 | 8.10 |
| Ran this little informal 5k at my wife's conference out in Palm Springs. They had a lead bike and cones and a few volunteers out there.
It was 3:30 in the afternoon to start - 65 degrees - at least there was some cloud cover.
Watch would not boot up so I had to use my phone, which wasn't giving me my pace - there was one other 20 year old guy that has run some marathons that I thought would give me a run for my money - but I lost him after mile one. Pretty much lost it towards the end of mile two - hard to keep motivated all alone and with no crowds but I managed to get the last portion back down there.
Mile 1 - 5:45 - this probably doomed me because I am not in that shape yet.
Mile 2 - 6:10 or so
Mile .8 - course was woefully short - I haven't calculated my pace yet.
2.8 miles in 16:45 is the time I was given by the guy who had the stop watch.
I chalk it up as a training run - at least I took first place overall and won a cool fitbit.
1 mile warm-up and then 4.3 miles after the race with my wife - who won second female which was cool for her.
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| Adidas Energy Boost Miles: 8.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7.5 easy in Palm Desert - hit some cool running trails, then 1.5 miles later at Joshua Tree National Park when we had to hoof it back before dark so we didn't get lost out there.
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| Adidas Energy Boost Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| Threshold run - 2 x 2 miles at HMP.
6:30, 6:28 - 6:24, 6:08.
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| Saucony Ride 7's - Blue Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery on treadmill at work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| 7 miles - wimped out and went to the gym at lunchtime. They have some new treadmills with built in interval training.
I did 2 miles easy and then 7 x 2 min @ 5k pace and 2 min rest and cool down - total of 9 miles.
5k pace 5:53 to 5:45.
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| Saucony Ride 7's - Blue Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| In Palm Springs - went out for an afternoon run - 70's and sunny. Did a 5 mile loop from the resort.
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| Adidas Energy Boost Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 2.80 | 0.00 | 8.10 |
| Ran this little informal 5k at my wife's conference out in Palm Springs. They had a lead bike and cones and a few volunteers out there.
It was 3:30 in the afternoon to start - 65 degrees - at least there was some cloud cover.
Watch would not boot up so I had to use my phone, which wasn't giving me my pace - there was one other 20 year old guy that has run some marathons that I thought would give me a run for my money - but I lost him after mile one. Pretty much lost it towards the end of mile two - hard to keep motivated all alone and with no crowds but I managed to get the last portion back down there.
Mile 1 - 5:45 - this probably doomed me because I am not in that shape yet.
Mile 2 - 6:10 or so
Mile .8 - course was woefully short - I haven't calculated my pace yet.
2.8 miles in 16:45 is the time I was given by the guy who had the stop watch.
I chalk it up as a training run - at least I took first place overall and won a cool fitbit.
1 mile warm-up and then 4.3 miles after the race with my wife - who won second female which was cool for her.
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| Adidas Energy Boost Miles: 8.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Found a cool running trail in Palm Desert - had to drive 10 minutes to get there. Ended up in the foothills but I needed to turn around - just wanted to get 7 in.
Went to Joshua Tree National Park later in the afternoon - we had to do some trail running to get out before we got stuck aftert sunset - and we didn't want to get lost in out there. ;-) 1.5 miles.
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| Adidas Energy Boost Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Had to skip lunch because of work - ran 6.5 easy on the treadmill at the office gym after work. 8:00 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.72 | 0.00 | 8.72 |
| 2.25 mile warm up to the track to meet the group.
The schedule said 1000's so I thought that would be perfect, but when I got there I was told by the coach it was 1 x 2000m, 3 x 1000m and 4 x 400.
I figured if I did the first 2 parts that would be 5k at pace. Well, I jumped in with the very fast group which made the first 2k go by, even though I fell back on the last lap. 1ks were good, the last one hurt though. I took a couple minutes recovery and then ran the 400's too.
2k @ 7:15 (5:50 pace)
1k @ 3:41 (5:55 pace)
1k @ 3:39 (5:52 pace)
1k @ 3:37 (5:49 pace)
400m @ 1:20 (5:21 pace)
400m @ 1:18 (5:13 pace)
400m @ 1:21 (5:25 pace)
400m @ 1:20 (5:21 pace)
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| Saucony Ride 7's - Blue Miles: 8.72 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| squeezed in 5 at lunchtime.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Slept in - hard to get out of bed today - ran from the house - 5.5 out and 5.5 back.
7:40's until last 3 - then 7:10, 6:45, 6:25.
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| Saucony Ride 7's - Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with some others - did 8 easy on the trail. Gorgeous morning.
30 mins strength training later on at the gym.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy.
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| Saucony Ride 5 - Pair II Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 4.00 | 0.00 | 7.25 |
| no time to run in the am or at lunch so I went out after my wife came home from her swim training. Out the door around 9:15 PM. 60's with stiff breeze. 2.25 mile warm up and then 4 @ tempo pace. 1 mile cool down. I thought I would try to run the tempo about 10 seconds slower per mile that my previous couple of tries so I could start to get my legs used to these. Now I can work on lowering the pace or extending the workout a bit.
2.25 miles warm up
4 miles @ 6:39, 6:34, 6:32 6:28.
1 mile cool down @ 7:13.
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| Kinvara 3's - Silver Miles: 7.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| just enough time for 6 on the treadmill at lunchtime.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles early before work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work was too crazy - no running today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
| Since I didn't get a second quality workout in this week today was the day. Got a late start but it was a perfect morning weather wise.
2.5 mile warm up and then 21 x 1 min @ 5k pace with 1 minute running recoveries.
5:55, 5:57, 5:59, 5:59, 6:00, 6:07, 6:00, 5:55, 6:11, 6:09, 6:06, 5:45, 5:52, 5:52, 5:42, 5:55, 5:49, 5:38, 5:46, 5:52, 5:19.
1 mile easy and then 6 x steep hill sprints and 4 x backward hills.
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| Kinvara 4's Red Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Again, late start, out at 9:30 but an absolutely gorgeous day - very happy for all those running the 3M half today - 40's and wind from the north. Lot's of great times I heard.
Wanted to do a longish run today but needed to keep the miles nice and easy - 10.25 @ 8:10 AP.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 6 miles in the am. I also decided I would run home after work - I figured it was around 4 miles but it ended up being 5.5. I had bought a new running back pack so I could do this and haven't had a chance to use it yet. Perfect running weather.
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| Saucony Ride 7's - Blue Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| Ran to work today - had to add to the route so I would get enough miles in. Warmed up for 2 miles and then 4 x LT pace and then 1 mile med effort and .5 cool down.
2 easy then
4 @ LT pace - 6:29, 6:21, 6:18, 6:22
1 @ 7:00
.5 cool down
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| Blue Orange Fastwitch Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 800's at the middle school track, had to break the last one into 2 x 400's - so should I make the recoveries 90 seconds and work down to 60 or make them slower and work towards faster laps?
2.5 miles warm up and then 5 x 800m with 100m (around 1 minute) recoveries -
2:53, 2:55, 2:53, 2:55, 2:55, 1:28, 1:23
2 miles cool down.
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| Blue Orange Fastwitch Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 minutes spinning at lunchtime - quad is bugging so a bit of cross training is in order. going to pace a buddy running a 100 miler tomorrow, I get lap 4 - miles 60 - 80.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| In the process of getting ready for the 3 hour trip to Huntsville we got a text saying that his knee gave out at 17 miles - he tried to keep going but decided to pack it in at mile 20 after getting through the first loop.
I think we were all pretty bummed out about it but we met up later in the evening after he got back for a few drinks.
Cold and raining in Austin so went to the gym in the afternoon - 9 miles.
Quad is more of an annoyance than anything. I think it will be OK if I skip the fast stuff for a week or so.
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| Saucony Ride 7's - Blue Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 172.60 | 5.00 | 33.32 | 0.00 | 210.92 |
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| Saucony Ride 7's - Blue Miles: 78.22 | Hokas Red Miles: 41.75 | Adidas Energy Boost Miles: 38.70 | Saucony Ride 5 - Pair II Miles: 6.00 | Kinvara 3's - Silver Miles: 7.25 | Kinvara 4's Red Miles: 10.00 | Blue Orange Fastwitch Miles: 15.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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