| 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 | | 178.65 | 8.40 | 10.00 | 3.10 | 200.15 |
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| Brooks Defyance 2 Miles: 11.10 | Nike Vomero 4's Miles: 138.05 | Newton Sir Issac's Miles: 42.40 | Addidas Supernova Glide Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Race: |
Austin Race for the Cure (3.1 Miles) 00:19:38, Place overall: 29, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.10 | 6.60 |
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Great morning weather wise - 50 degrees and sunny to start.
I was not sure what to expect from this race. I have not run a 5k since June and have not done any speed work in the last several months, and have only been back running 5 weeks since my injury.
I ran a 1.7 mile warm-up to the race, and the same back to the car after the race.
The first mile was great - feeling pretty strong and ended at a 6:02, I passed the 2nd mile marker at 12:20 - so I am thinking at this point breaking 19:00 is in the cards. But I started to lose steam at about mile 2.5 - a steady - long climb was a killer - just holding on at this point - my mind is telling me to stop - but I was not going to do that. 3rd mile marker was 18:58 - I dropped to a 6:36 mile :-( I gave everything I had coming around the corner - this was the last 1/3 mile or so - I dropped it down to a 4:40 at one point - 5:03 average. I wish I could have held it together on mile 3 - I should have at least PR'd.
I did finish 1st in my division though.and 29th overall. :-) By the way, my Garmin says 3.14 miles, I must have not done a good job of following the tangents.
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| Brooks Defyance 2 Miles: 3.10 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off - core at the gym. |
| 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Cool and crisp morning. I drove downtown to run the first 9 miles of the Austin Marathon course. I ran to mile 9 and then a bit more than 3 miles back. 8:03 overall average - first mile 9:07 and progressed down to 8:05 - 7:50 range - last 1/2 mile at 6:40 pace. |
| Nike Vomero 4's Miles: 12.25 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy today. |
| Newton Sir Issac's 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with fartlek - 13 x 1 minute @ 10 k pace with 1 minute rest in between. Overall pace for the run was 7:45. |
| Brooks Defyance 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 |
| | 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 easy at the indoor track. |
| Newton Sir Issac's 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 | | 8.50 | 5.40 | 0.00 | 0.00 | 13.90 |
| Nice run this morning. I struggled a bit during the 1st half of the run, picked it up when we hit mile 8 and the hills. Overall pace - 7:44. 8:40 first mile, 7:50 - 7:40s next 7, last five 7:30 - 7:09's. Last 1/2 mile @ 6:45 pace. Followed up by 4 x 100m strides. Glad tomorrow is a day of rest! |
| Nike Vomero 4's Miles: 13.80 |
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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 | 0.00 | 0.00 | 6.00 |
| 6 miles easy at lunchtime. Finished up with 4 x 20 second hill sprints. |
| Newton Sir Issac's 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 mile run with the middle miles on the hilly portion of the Austin marathon course. Took it fairly easy. |
| Nike Vomero 4's Miles: 12.50 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy/recovery miles. Did 35 minute core workout before run. |
| Addidas Supernova Glide 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 | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 2 mile warm up followed by ladders: 1 x 2000m, 3 x 1000m and 4 x 400m. 3 miles easy after workout. A great way to get in 4 quality miles of work.
2000 - 8:28 1000 - 3:58, 3:58, 3:48 400 - 1:24, 1:24, 1:20, 1:19
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| Nike Vomero 4's Miles: 9.00 |
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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 |
| Ran 2.5 easy to the gym, followed by traditional squats, one legged squats, core work. 2.5 miles back to work. |
| Newton Sir Issac's 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 | | 12.50 | 3.00 | 1.00 | 0.00 | 16.50 |
| Great morning - low 60's. We ran the Austin marathon course up through the hills with a progressive finish. Over all pace was 7:40. First warm up mile 8:40, followed by 7:43, 7:41, 7:41, 7:42, 7:52, 7:57, 7:47, 7:45, 8:00 (hills) 7:46, 7:34, 7:17, 7:27, 6:03. 1.5 mile cool down @ 7:52. |
| Nike Vomero 4's Miles: 16.50 |
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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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 miles easy around the small lake at lunchtime. 8:14 overall pace. |
| Newton Sir Issac's Miles: 7.20 |
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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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 2.5 miles easy warm-up to Spring Lake hill - 5 x .35 miles uphill, with downhill recovery, followed by 3 x backwards up steep hill, and then 3 hill sprints. 2.5 easy back. |
| Newton Sir Issac'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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six miles easy. |
| Nike Vomero 4's Miles: 6.00 |
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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 | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| A beautiful, crisp morning. 2 miles warm-up (9:03, 8:05) followed by 5 miles tempo (7:01, 7:06, 6:51, 6:49, 6:46) with a 2 mile cool down (7:56, 8:13). Stopped at mile 5.5 for a quick dring of water. Overall a great workout. |
| Nike Vomero 4's Miles: 9.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles during lunch time. |
| Nike Vomero 4's 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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I had to cut the run short a bit to be home in time for my wife to get to an appointment. We are traveling to Nebraska tonight - 12 hour drive.
I don't have my garmin in front of me so I do not have the lap times - we ran up and down Mt. Bonnel road in Austin turned around and ran it again on the way back. A good 17 mile run. |
| Nike Vomero 4's Miles: 17.00 |
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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 |
| This is my recovery week - we are back home with family and I plan on taking it easy. 7 miles over quite hilly terrain - 7:50 average. |
| 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Cold, wet and windy - went to the gym and ran on the treadmill and did some core and leg workouts. |
| Nike Vomero 4's Miles: 5.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off - all day with family. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A good 12 miler over hilly terrain. I figured if I was going to take it easy I would opt for a couple days off with longer runs on my running days. |
| Nike Vomero 4'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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Woke up early - 12 miles over hilly terrain. We drive back home tonight. |
| Nike Vomero 4'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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the indoor track during lunch time. Faster paced miles towards the end. |
| Newton Sir Issac's Miles: 6.00 |
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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 | | 178.65 | 8.40 | 10.00 | 3.10 | 200.15 |
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| Brooks Defyance 2 Miles: 11.10 | Nike Vomero 4's Miles: 138.05 | Newton Sir Issac's Miles: 42.40 | Addidas Supernova Glide 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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