| 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 | | 192.30 | 16.50 | 0.00 | 3.00 | 211.80 |
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| Brooks Launch Miles: 21.25 | Nike Vomero 4's Miles: 60.80 | Newton Sir Issac's Miles: 19.00 | Newton Sir Issac's #2 Miles: 25.00 | Puma Concinnity IV Miles: 48.50 |
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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 | | 4.25 | 0.00 | 0.00 | 3.00 | 7.25 |
| Easy warm-up to the track, followed by 1 x 2400m @ 6:04 pace, 5 minutes of rest, and then 12 x 200m hard with active 20 sec recovery in between, 2.6 easy miles back. |
| Brooks Launch Miles: 7.25 |
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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 | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| 13 miles - first 7 easy aerobic - last 6 @ MGP or sub MGP. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery/FB miles - 8:40's - 8:50's. |
| Brooks Launch 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| wow - sick as a dog today - not sure what I have - took a 2 hour nap - stayed home from work. |
| 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 |
| Went to the Dr.'s office after lunch. I am running a mile fever with some redness in my ears and a pretty bad sore throat. He thinks it was at first allergies but turned into an infection. I need to take some antibiotics and Zyrtec. I went home and took a long nap. Feeling pretty bad. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I am feeling a 100% better today. I went for a run at lunchtime - 7 miles at a pretty good effort, first 2 miles at 8:00 pace, 5 miles at 7:25 - 7:30 pace, overall 7:44 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile fartlek run on the trail - first 2 miles warm up followed by 10 x 2 minutes hard with 1 minute easy. Hard effort was in low 6:00's - high 5:00's, easy pace in the 7:30 range. I was fine until number 5 or 6 and I started to fade from the group. Finished the rest on my own and had to take a couple short walking breaks. I don't think I am 100% over my illness, though I felt pretty good at the start. Semi hard effort yesterday might have also contributed to my fading. My legs were complaining on the last mile. |
| Brooks Launch 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile easy on town lake trail, 8:03 overall pace - 8:30 first mile, 8:00-7:50s 2-6, 7:42 last mile. Can't shake this nagging shin splint. Some days it hurts worse than others, but I have had it now for over 2 months.
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| Nike Vomero 4's 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| A bit behind in getting my miles in the blog this week. 13 mile long run - I took my own water bottle belt so I can start training to run non-stop and not rest at the water stops. I managed to do this - though I did make a brief stop at mile 6. My legs - or my mind - were a bit tired on the last 2 miles.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy - first mile warm up followed by 7 miles in the 7:40's - 7:50's. |
| Newton Sir Issac's Miles: 8.00 |
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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 | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
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In Houston on business - got up an ran 5 miles on the dreadmill - took a while for my legs to warm up. Recovery/FB miles at 8:30 pace. Found a nice park and drove there after training was over. Ran 6 miles with 1 mile warm up and 4 miles at 7:10 - 7:20 pace, last mile 7:40 pace.
I have decided that I really like 2 a days - I hope to fit more into my schedule.
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| Newton Sir Issac's Miles: 11.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just had enough time to go for a short 4 miles during our lunch break. I had to drive back to Austin after training and did not have time for another run. |
| Newton Sir Issac's #2 Miles: 4.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 8:30 - 8:06 first 2 miles, last 6 @ 7:40's. |
| Nike Vomero 4's Miles: 8.00 |
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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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Did some trail running this morning. It thought it would be a nice break from the road. It was fun foraging streams, scaling rocks and trying not to fall and break something. There were some nice parts of the trail where I could pick up the pace. 8.2 miles. |
| Nike Vomero 4's Miles: 8.20 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles during lunch - the first 2 started in recovery pace, but my legs felt pretty good around mile 3 so I picked it up a bit into the 7:40's - 7:50's. |
| Newton Sir Issac's #2 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Good run with the group. Dropped the pace on the last 1.5 miles - 8:57 warm-up mile, 8:34, 8:18, 8:00, 7:50, 7:58, 7:44, 7:35, 7:40, 7:50, 6:47, 6:57.
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| Nike Vomero 4's Miles: 11.50 |
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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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| | 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 recovery/fb miles. Nice and slow today- 9:57 warm up mile, 8:43, 8:33, 8:40, 8:40, 8:29, 8:23, 8:37.
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| Newton Sir Issac's #2 Miles: 8.00 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 easy during lunch time - 8:50 warm up, 8:05, 7:43, 7:34, 7:41, 7:31, 7:38, 7:45. |
| Nike Vomero 4's Miles: 7.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
| 2.7 mile warm up followed by 7 x 300m hill repeats with 300m active recovery, 3 x 100m backwards and 5 x 50m sprints with 2.7 mile cool down. |
| Nike Vomero 4's Miles: 8.35 |
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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 |
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6 easy recovery miles at lunchtime - I plan on running home from work this evening.
4.25 miles from the office to home.
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| Nike Vomero 4's Miles: 10.25 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 easy - my legs are feeling tired with the increase in mileage and not taking a day off in 16 days. I struggled this morning - 8:10's - 8:20's pace. I believe I will take tomorrow off. I am also continuously dealing with a bit of a shin splint on my left leg. Staying away from any 5 - 10k pace miles until it goes away.
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| Newton Sir Issac's #2 Miles: 6.00 |
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| It would be a long story so I won't elaborate but I ended up with an extra vehicle at work. I ran in this morning from home. 4 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 | | 5.00 | 6.50 | 0.00 | 0.00 | 11.50 |
| Medium long run today. I didn't know how my legs would feel as they have been pretty tired the last couple of days. We started off at a good pace and picked it up to close to 1/2 marathon pace the last couple of miles. 8:14, 7:55, 7:49, 7:43, 7:42, 7:38, 7:27, 7:29, 7:31, 7:03, 6:56, 7:28. Today was 17 days straight without a day off - I am taking tomorrow off for sure! |
| Puma Concinnity IV Miles: 11.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy - 9:00 mile warm-up followed by 7 @ 7:43-7:58 range. |
| Puma Concinnity IV Miles: 8.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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For some reason it was hard to get going this morning. The group was meeting downtown for mile repeats. I really wanted to go but I decided with my shin still a bit sore it would be best to skip the hard workout. I went out for a 10 mile run and could not really get into a groove until maybe the last 4 miles or so. The first 5 1/2 miles was quite hilly with a couple significant climbs. I averaged around an 8:28 pace the first 6 miles and 8:05 pace the last miles. My hamstrings complained a bit along the way. Amazingly, my shin felt pretty good afterwards.
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| Puma Concinnity IV 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Shin splint has been getting progressively better since I have stuck with running in my Pumas. Went to the gym for an hour yesterday for leg and core work. My legs were a bit sore today. Went out at lunchtime for an 8 mile run. 8:10 warm up mile followed by 7 @ 7:43 - 7:50 range. It must have been about 80 out there and sunny. |
| Puma Concinnity IV Miles: 8.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Fartlek run this morning - 2 mile warm up followed by 2 mins @ 6:30-6:40 pace with 1 min easy - did 3 miles of this. I started falling off at mile 5 - stopped for some water and the group carried on without me. I ran the next 1.5 easy and then kicked it in the last .5 miles. My legs got a bit tired at mile 5 - I probably run my easy runs a bit fast to come out to a workout and do well.
Ran 4 miles to the gym and back for core during lunch. Recovery pace - 8:58 overall average.
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| Puma Concinnity IV Miles: 11.00 |
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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 |
| My legs told me I needed a day off - went to the gym and spent some time in the hot tub, steam room and sauna. |
| 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 | | 192.30 | 16.50 | 0.00 | 3.00 | 211.80 |
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| Brooks Launch Miles: 21.25 | Nike Vomero 4's Miles: 60.80 | Newton Sir Issac's Miles: 19.00 | Newton Sir Issac's #2 Miles: 25.00 | Puma Concinnity IV Miles: 48.50 |
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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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