| 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 | | 40.40 | 0.00 | 0.00 | 0.00 | 40.40 |
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| Nike Vomero Miles: 30.20 | Mizuno Wave Rider 12 Miles: 6.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No exercise today. I had my x-rays done at 4pm. They gave me a CD to take with me. I have an appointment with the Dr. again tomorrow - we will see what she says. Pain is a little better today but than again, I am taking lots of motrin. |
| 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 |
| Another day of complete rest. Seems to be helping. All the x-rays came back clear - so this injury is not as serious as thought. |
| 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 |
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3rd day of complete rest. I can actually walk around without a limp. Continue to use the foam roller and this for stretching the back: http://www.posturecurve.com/
If anyone has back stiffness I highly recommend the posture curve. It has done wonders for me. |
| 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 |
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Feeling at about 90% today - night and day compared to Monday. I did 30 minutes aqua jogging with no adverse affects. If things continue I will try to run a couple miles Sunday.
I have scrapped Chicgo and will now shoot for the Californial International Marathon on Deceber 6th. |
| 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 |
| I am taking a few more days of complete rest. I'll do some core stuff during the evenings. I have my PT appointment on Tuesday. Depending on the outcome I will attempt to run a couple miles on Wednesday. |
| 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 |
| Day of rest. I can finally walk without limping. I found the knot in my glut and worked it out with a foam roller. Feels significantly better. |
| 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 |
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I would say my glut is about 98% today. My knee is probably 90% - there is still some puffiness that I need to ask the PT about. Also have some shin splint pain as well. If I was a wise man I would take another solid few days off before running.
I did some good core work this morning before coming to work.
The last 3 weeks have been a pretty depressing time for me. |
| 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 |
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I finally met with the running PT today. The diagnosis is that my hip muscles are a bit weak. This causes my left side hip to move up and down while running. And this puts strain on the IT band and left side of the knee. Over time and miles this caused the problems that I have. I am allowed to run on the eliptical tomorrow starting at 20 minutes and adding 5 minutes each day as long as it is pain free. Next Tuesday I will run on the treadmill with a harness at the PT. At least 2 more weeks of no running.
I also have 2 hip strenghtening exercises that I have to 2 twice a day. |
| 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 |
| I went to the Y at lunch and did 30 minutes on the eliptical as well as some core work and my PT exercises. I am feeling pretty good with very minimal pain. I should be able to do some running next week. I will let the PT make that call, though. |
| 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 |
| Increased time on elliptical to 30 minutes. Did some planks and lunges afterwards. |
| 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 |
| 40 minutes on eliptical. Followed up with some core 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 |
| Day of rest - it's my son's birthday today, and I am somewhat sore from the squats, etc, not ready to push it yet. |
| 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 |
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Another day of rest - did some core work at home along with my PT exercises. |
| 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 |
| 40 minutes on the elliptical working up to 140 bpm - some planks and PT exercises afterwards. |
| 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 | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
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PT visit today. I spent over 90 minutes there. He manipulated some tendons again. We did some body weight one leg squats, clam shells, and other exercises. I ran 20 minutes on the treadmil with a harness. The harness took 30 pounds off of my standard weight.
I have been cleared for 3 days of actual running this week starting Thursday. I am to run every other day for 30 minutes each go. The other days I should continue to cross train on the elliptical. | |
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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 |
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40 minutes on the elliptical maintaining HR of 140-150 bmp. Would have liked 60 minutes but did not have the time.
Tomorrow I try a 30 minute run and see how it goes. |
| 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 | 0.00 | 0.00 | 3.20 |
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I ran 3.2 miles (30 minutes worth) as per my PT. I felt pretty good afterwards, no pain during the day. I put some ice around my knee after the run, more of a preventative measure than anything. Very minor pain in glute while running - subsided quickly though, and that is a very good sign. I am also running in my super cushy Vomeros for now as well.
I went to the gym during lunchtime and did 45 minutes on the elliptical - 40 minutes with HR in the 120 - 140 range. So, a good 110 minutes of aerobic work today with the run and elliptical.
The plan is to complete another 30 minute run tomorrow and Monday. I am seeing the PT Tuesday morning and we will go from there. I will keep up the cross-training as well. | |
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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 |
| 50 minutes on the elliptical, followed by a couple of laps on the indoor track. Heart rate 146-153 with last 10 minutes at 160 - 165. Taking a day of rest tomorrow. |
| 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 | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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A little warmer than I wished. A cool front next week will knock morning temps down into the 60's - can't wait.
I ran an easy/recovery 4.2 miles today at around 8:40 - 8:50 pace. Still have a very minor twinge of pain in the glute - nothing that kept me from running.
Tomorrow will be a cross training day. Tuesday morning I will try for 5 miles. I have my PT appointment 8:30 Tuesday am as well. I would like to have my run out of the way before I go in and see him. Therefore, if there are any issues he can address them.
I would think the plan will be to gradually increase miles every other day for a week and then start running everyday again. I would love to be at that point by the week of the 27th of September. |
| 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 |
| 60 minutes spinning class today. My legs are feeling pretty good. Definitely kept the workout in the cardio zone. |
| 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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We got a cold front last night as well as 2 inches of rain. I woke up to rain and decided to run at lunch. But it cleared up and I went out before my PT appointment. I felt really good - pace in the low 8:00's - I wanted to push it a bit but not too much just yet.
I still had a little stiffness in my lower back and glute - again, nothing that kept me from wanting to run. The knee/shin splint held up fine. A little sore. Mostly my hamstrings and glutes bothered me a bit during the run - probably due to a lack of running the past 4 weeks.
The PT cleared me to run 4 days this week - about 50 minutes for 3 runs and a long run of 8-9 miles. I see him one more time next week for final clearance and then 3-4 weeks later as a follow-up. I need to keep doing the exercises that he gave me and cross train on the non-running days. | |
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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 |
| Solid 60 minutes on the elliptical - the machine says 6 miles. Kept HR in aerobic zone - progressively higher for the last 10 minutes. |
| 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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Good run this morning - wonderful temps in the 60's - have not seen that in over 5 months. 6 miles easy - pushed it a little to a 7:40 pace for about a 1/2 mile to see how the injury would respond. Felt pretty good after the run - a bit sore but that is to be expected. It is not getting worse and I think that is an encouraging sign. I was cleared for a long run of 8-10 miles on Saturday. Tomorrow will be another cross-training day.
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles - first 3 uphill - next 3 net down and 2.5 along the Town Lake trail. I hung with the lead group for 5 miles and fell back gradually. Tough getting back into it. My hamstrings complained a bit by mile 6. Heart rate was around 160 for 8:10 - 7:40 pace going up and back down. It was 70 degrees - so warm. Otherwise, I felt pretty good. Next week I will try to get in 35 miles or so. | |
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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 |
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5 miles during luchtime - 8:06 pace - miles 3 and 4 @ 7:53 pace. Mile 5 at 8:16. Feeling pretty good. If all goes well I should get to 35 miles this week. | |
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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 miles - 8:20's - 8:40's. Nice, cool morning. This is the first time I have run two days in a row since August. |
| Mizuno Wave Rider 12 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 |
| Glute was bothering me this morning. I did 60 minutes spinning @ 160 heart rate. My PT appointment was in the afternoon. After some manipulation and excercices he had it feeling great again. He told me to go run on it. |
| 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 | | 40.40 | 0.00 | 0.00 | 0.00 | 40.40 |
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| Nike Vomero Miles: 30.20 | Mizuno Wave Rider 12 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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