| 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 | | 159.30 | 11.00 | 21.00 | 2.30 | 193.60 |
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| Nike Lunar Racer Miles: 22.45 | Nike Lunar Trainer Miles: 67.90 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 Miles easy |
| 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 | 1.30 | 1.30 | 7.60 |
| 5 miles easy followed by 10 minutes of diagonals - hard. |
| 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 |
| 5 miles easy |
| 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 | | 3.20 | 0.00 | 4.00 | 0.00 | 7.20 |
| 1.6 miles warm up, 8 x 800 Meters @ 3:00 to 2:46 pace, followed by 1.6 miles cool down. |
| 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 | 0.00 | 0.00 | 5.00 |
| 5 miles recovery |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Mile long run @ 8:00 pace through some nice hills of Austin. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy/recovery |
| 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 | 1.30 | 0.00 | 7.80 |
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3.2 easy warm up followed by hill workouts, 5 x hill, 3 x backward, 3 x sprint up 1/2 hill, 3.2 cool down. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Nice easy 4 mile recovery @ 9:00 pace, last 2 at easy 8:20 pace, last 800m @ 6:50 pace. First 4 were pretty hard as I did a hill workout yesterday. I am increasing my recovery runs from 5 to 6 miles. I would like to keep my weekly mileage in the high 40's. Marathon training begins June 7th so I am using this time to build up my base and work on speed. |
| Nike Lunar Racer Miles: 6.25 |
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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 | 3.00 | 1.00 | 7.00 |
| Progressive run today - first 3 at easy @ 8:00 to 8:30 pace, followed by 4 miles at 6:58, 6:49, 6:48, and final mile at 5:54. |
| Nike Lunar Racer Miles: 7.00 |
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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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Nice easy run averaging 8:45 pace run along Town Lake trail - last mile at 7:00 pace. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Austin marathon today and I volunteered to pace a couple people from my running group. Nice easy pace for me. 1 mile warm up followed by: first up was a 6 mile run through the Austin hills @ 8:45 pace, 1 mile run to other side of course, where I picked up someone else and paced her from 19 to the finish line. Around a 9:00 minute pace. |
| Nike Lunar Trainer Miles: 16.00 |
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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 |
| Only 5 miles easy today not the 6 I want. I am fighting a bronchial infection and it is taking a bit out of me. |
| Nike Lunar Trainer Miles: 5.00 |
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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 | | 4.50 | 0.00 | 4.10 | 0.00 | 8.60 |
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Today was a nice 2.2 miles warm up to a gradual and long hill. I did 6 hill repeats followed by 3 100 yard sprints up the steep part of the hill. 2.2 miles run back. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy @ around a 9:00 min pace. |
| Nike Lunar Trainer Miles: 7.00 |
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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 | | 4.20 | 0.00 | 4.10 | 0.00 | 8.30 |
| Ran 2.7 easy warm up and 1.6 cool down. I went all out on the last 400m and paid the price. I don't think I will be doing that again, but I wanted to see what I could do. Therefore, I was not in any condition to run extra easy miles as a cool down. What I have found amazing is how much the longer easy runs help. My 7 easy miles yesterday was a struggle after going hard on Tuesday, but I was extremely fresh this morning.
Speed work:
| Interval |
2000 m |
7:50 |
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6:19 |
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| Interval |
1000 m |
3:51 |
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6:12 |
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| Interval |
1000 m |
3:47 |
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6:06 |
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| Interval |
1000 m |
3:38 |
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5:51 |
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| Interval |
400 m |
1:22 |
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5:30 |
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| Interval |
400 m |
1:18 |
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5:14 |
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| Interval |
400 m |
1:20 |
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5:22 |
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| Interval |
400 m |
1:07 |
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4:30 |
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| Nike Lunar Trainer Miles: 8.30 |
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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 |
| 3.5 miles easy to gym - quick core workout - 3.5 easy back. |
| Nike Lunar Trainer 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 | | 6.40 | 7.00 | 0.00 | 0.00 | 13.40 |
| Long run - progressive starting at 8:00 - 7:50 pace, last 7 miles at 7:20 - 7:10 pace. Followed by 6 x strides. |
| 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 | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| Nice easy run at 9:00 or so pace during my lunch hour. |
| Nike Lunar Trainer Miles: 7.35 |
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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 | | 6.00 | 0.00 | 3.20 | 0.00 | 9.20 |
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3 Mile warm-up at 8:15 pace,
5 x 1000 laps in hilly neighborhood. 4:25 to 4:17 per 1000
3 x backward up hill
1 x stride up hill
3 mile cool down at 8:00 pace.
Tweaked calf a little so held off on more 1000 repeats, though I wanted to do 2 more. |
| Nike Lunar Racer Miles: 9.20 |
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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Easy pace run around 8:24 overall pace. I had to finish in under an hour in order to get back to work for a meeting. So I went a little faster than my legs felt like.
Today it was over 80 degrees and 90% humitiy - that is Austin in February. I love it here in the winter because I never have to miss a day of outside running. The flip side is that the summers are just brutal. But this hot in February? It's just crazy. |
| Nike Lunar Trainer Miles: 7.25 |
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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 | | 5.25 | 4.00 | 0.00 | 0.00 | 9.25 |
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4 easy warm up followed by 4 miles tempo (did them at MGP) 7:10 average followed by 1 mile cool down.
Legs are a bit fatigued due to the increased mileage of the last 3 weeks plus the hilly workout on Tuesday.
I am really leaning towards ditching some of the group workouts as the risk vs. reward is too great. I could also tell on Tuesday's 5th 1000m that my legs were tiring and I was not getting the maximum benefits.
From now on if I think a workout will risk injury, e.g. too much speed, then I will opt for a steady state or tempo run instead. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sunny, humid and in the 80's. Overall pace of 8:28 for 7 miles. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at overall 8:20 pace through hilly course. I just let my legs tell me what they wanted to do, which after 50 miles this week was not much. I can definitely tell that I really do not have a good base built up, but plan on changing that in the weeks to come. |
| Nike Lunar Trainer Miles: 10.00 |
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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 | | 159.30 | 11.00 | 21.00 | 2.30 | 193.60 |
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| Nike Lunar Racer Miles: 22.45 | Nike Lunar Trainer Miles: 67.90 |
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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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