| 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 | | 204.70 | 15.00 | 5.50 | 3.14 | 228.34 |
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| Puma Concinnity IV Miles: 90.25 | Nike Vomero 4's Miles: 40.95 | Brooks Launch Miles: 18.20 | Newton Sir Issac's #2 Miles: 59.50 | Newton Sir Issac's Miles: 12.00 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I went out trail running this morning - I wanted a break from the road. I hooked up with a couple experienced trail runners. The run was an adventure - 2:40 hours for 15 + miles. |
| Puma Concinnity IV Miles: 15.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy - but they were not really easy - I struggled a bit - then when I got in my car I saw that it was 92 degrees outside. I ran in full sun as well. Still, I have decided to take a couple days off for a bit of a break. I can't shake my shin split issue and with marathon training kicking off in June I figure it is best to get healed up now. |
| Puma Concinnity IV 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking today off from running. Went to the gym this morning for some leg work and core, followed by an hour of spinning class with hard effort. It felt good, I think my legs want a bit of a break - the spinning helps loosen up the hips and hamstrings as well. |
| 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 |
| 2nd day off - shin is getting better, I still feel it a bit while walking. Hopefully after a week or so it will be good to go. I was running 50+ miles a week on it and it was not getting worse. I am hopeful it will heal up soon. Went to the gym for a spinning class which was full - so I did some leg and core 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 | 3.00 | 0.00 | 7.50 |
| 1.7 miles warm up followed by 6 x 800m at the track - 3:05's with last one at 2:50. Had the PT there adjust my ankle which took the pressure off of my shin splint. He also gave me some exercises to do. 2.8 miles cool down. |
| 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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My son had a high fever and I had to go home during lunch. I only had time today for a 5 mile run - 8:00 average. |
| Nike Vomero 4's Miles: 5.20 |
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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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| | Race: |
Chuy's 5 K (3.1 Miles) 00:19:19, Place overall: 52 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.14 | 7.14 |
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I thought I would try and break 19:00 today. I have had a pretty good week's rest and felt pretty good during recent workouts even while fighting a couple minor injuries like a shint splint. I met up with 2 other runners from the group that I run with. We got somewhat separated at the start and I could never catch one of them - and the other one passed me at about mile 1.5. I got into a groove and felt pretty good but I started out too slow at a 6:13 - there was a slight incline but I should have done a 6:05, I think mile 2 was a 6:12, and mile 3 was close to the same, the last .2 miles I kicked it in at a 4:59 pace. I could see that I would PR so I went for it - I did not make 19:00 but I did PR by 10 seconds and have not really been doing any consistent speed training. Someday after I qualify for Boston I would like to spend a couple months on 5k training to see what I could do.
Did 2 warm-up and 2 cool down miles. |
| Brooks Launch Miles: 7.20 |
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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 easy recovery miles this morning working out some minor stiffness from yesterday's race. Picked it up a bit during the last mile. |
| Puma Concinnity IV 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Shin split is so much better since I started doing the correct calf raises. I had been doing them for over a month straight legged, but was told last Thursday to do them with my knee bent. I have been doing about 3 sets a day, 20-30 raises each set. It has made all the difference in the world. 8 miles in 62 minutes - hot and muggy - 82 degrees and 70% humidity - thank goodness there was cloud cover.
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy/recovery miles in the am. Summer is almost here - very humid - shorts were soaking wet when I got home. 60 minutes spinning class at the gym. I have to say that I love spinning - works different muscles, loosens the legs up and really gets the blood flowing in the legs speeding up recovery, all while working the aerobic system. Shin split is almost gone completely - bent knee calf raises are the key.
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| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 3 miles easy to the gym followed by some core work, 2.5 miles back to work. |
| Newton Sir Issac's #2 Miles: 5.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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6.5 easy this morning on the trail with the trail group - well, 2 guys that make up the trail group. Lots of ups and downs, twists and turns. Pretty good workout. Got done early enough to stop by the gym before work - squats, leg curls, and bench press.
Went out for 4.6 miles at lunchtime - it was not too hot - 83 degrees, but very humid. Got the heart rate going, that's for sure - 8:08 overall pace.
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| Brooks Launch 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 |
| complete day of rest |
| 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 | 8.00 | 0.00 | 0.00 | 14.00 |
| Lightning and rain this morning. I checked the radar and it showed the storm had moved east and passed us. Drove downtown to meet up with the group. We did 14 with strides at the end. 7:43 overall pace: 8:41, 8:18, 7:55, 7:30, 7:57, 7:39, 8:01, 7:53, 7:39, 7:21, 7:05, 7:18, 7:31, 7:05. Nice pickup on the last 800m - 6:30 pace. Still have some DOMS from the squats on Thursday, shin is much improved.
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| Puma Concinnity IV Miles: 14.00 |
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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 easy/recovery miles this morning - 8:24 overall pace. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy today - went out with a small group and took on some big hills. 9:08, 9:02, 8:31, 8:30, 7:47, 8:09, 7:28, 7:17.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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2 mile warm up followed by a couple miles of some killer hills. That's 2 days of hills in a row - I think I will seek out some flatter terrain tomorrow. Splits: 10:28, 8:59, 8:41, 7:57, 8:31, 7:51, 8:01, 8:09, 8:03, 7:39. Went to the gym at lunch time - got in a bit of core work before 60 minutes of indoor cycling at a moderate to hard effort.
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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 | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Sunny, warm and humid - over 80 degrees and 90% humidity and full Texas sun. I decided to run a steady state run today 10-20 seconds faster than MPG. I had to take a quick break at mile 4 to get my heart rate in check and to drink some water, and a couple more times on the way back. I think I will save these runs for the morning before the sun is out. It's going to take a while for my body to adjust to the summer heat.
Anyway, it was a good run - 8:10, 7:29, 7:20, 7:31, 7:23, 7:20, 7:44, 7:40.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy in the morning - very humid outside. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy at the gym on the inside track at lunchtime - too hot and muggy outside for me. 8:00 - 8:10 pace. |
| Newton Sir Issac's #2 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles - muggy and warm - runners were fading and dropping - at then end I passed some of the group that had chose to run the 12 mile loop, and the guys I was with faded a bit around mile 10. I did not have too much of a problem but maybe that is because I have been running almost daily in this stuff. I'll post my splits later. |
| Newton Sir Issac's #2 Miles: 15.00 |
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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 |
| 8am and already 78 degrees and stifling humidity. Went out for a recovery run - 8 miles @ overall 8:30 pace. |
| 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 | 2.00 | 0.00 | 0.00 | 12.00 |
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Got up at 5:10 in order to get some miles in before getting the kids ready. Just over 5 miles at a progressive pace - 9:37, 8:01, 7:53, 7:41, 7:26, .16 @ 7:23.
Planning on going back out during lunch.
Warm and muggy - 80's and 70% humidity. Fortunately there was cloud cover. 7 miles easy, I thought my pace was about 10 seconds faster - must be the heat making the effort seem harder. 8:44, 8:01, 7:41, 7:50, 7:52, 7:33, 7:40. |
| Newton Sir Issac's 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 | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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8.5 AB miles in the am - Today is 11 days in a row of running. I can feel it a bit, too. I will be heading out at lunchtime for 6 miles and taking tomorrow off. Shooting for 70 miles this week. Next week is a recovery week.9:18, 8:07, 8:00, 7:55, 8:14, 8:02, 8:14, 8:03, .5 @ 8:03 pace.
6.25 miles at lunch, warm and humid but cloudy: 8:37, 7:50, 7:47, 7:42, 7:37, 7:39, .25 @ 7:20 pace.
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| Nike Vomero 4's Miles: 8.50 | Puma Concinnity IV 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| After 11 days in a row of running I decided to take a complete day of rest. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Gorgeous morning @ 5:30 am - a few degrees cooler than it has been - 65, and lower humidity to boot. I ran the Rain Creek/Lost Horizon route that has a couple large hills/climbs in the first 4 miles. First couple miles slow/warm-up and then put it in cruise mode at mile 5 on the way back: 9:20, 8:23, 8:08, 7:59, 8:06, 7:32, 7:39, 7:39, 7:45, 7:38, 7:24.
4 easy at gym at lunchtime followed by some legs and core work. |
| Nike Vomero 4's Miles: 4.00 | Newton Sir Issac's #2 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 easy at 1 pm - full sun, 95 degrees, the humidity was not so bad today. I will be pushing 70 miles this week after tomorrow's long run, so I thought I would just do 5 recovery miles: 8:49, 7:59, 7:48, 7:50, 7:46. |
| Nike Vomero 4's Miles: 5.25 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Only had time for 10 miles as I had to be back in time to see my father-in-law before he left for the airport. He is traveling back to Holland today. Nice morning @ 5:45 am - high 60's with some humidity. Took the Rain Creek/Lost Horizon route again. First mile is always hard to get going: 9:40, 8:05, 7:59, 7:41, 8:08 (significant hill climb),7:34, 7:33, 7:21, 7:31, 7:10, last bit @ 7:20 pace. Next week is recovery - I am going to drop to around 30 miles.
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| Nike Vomero 4's Miles: 10.50 |
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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 | | 5.00 | 0.00 | 2.50 | 0.00 | 7.50 |
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Met the group at Barton Springs and did the Bouldin Creek route. They call the run a "fire cracker" run which just means to press hard on the last 3 miles hitting close to 5k speed on the last mile. Did some strides afterwards and ten jumped in Barton Springs pool to cool off - its 68 degrees year round. Splits: 9:10, 8:29, 8:23, 8:46, 7:43, 6:50, 6:16, .5 @ 7:30 - 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 | | 204.70 | 15.00 | 5.50 | 3.14 | 228.34 |
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| Puma Concinnity IV Miles: 90.25 | Nike Vomero 4's Miles: 40.95 | Brooks Launch Miles: 18.20 | Newton Sir Issac's #2 Miles: 59.50 | Newton Sir Issac's 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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