| 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 | | 205.00 | 30.00 | 21.00 | 9.00 | 265.00 |
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| Newton Sir Issac's Miles: 162.95 | Nike Vomero Miles: 5.00 | Nike Vomero 4's Miles: 72.55 | Addidas Supernova Glide Miles: 7.50 |
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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 | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| Ran 3.2 mile warm up to Zilker Park - 3 x 2000 m around the park road followed by 2 x 1000 m with active recovery in between. 2000 m splits: 8:38, 8:34, 8:14, 1000 m splits 3:51 and 3:50. 1.5 mile cool down. |
| Newton Sir Issac's 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy miles around Town Lake. |
| Newton Sir Issac's Miles: 6.50 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 mile fartlek run - easy 4 miles followed by - 13 x 1:00 hard, 1:00 recovery - sub 7:00 pace with 7:40 - 7:50 recovery pace with 1 mile easy @ 7:40 to finish. |
| Newton Sir Issac'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 | 0.00 | 0.00 | 5.00 |
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5 Easy on the treadmill - running a 1/2 on Sunday as a MGP run.
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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 during halftime. |
| Nike Vomero 4'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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 13.00 | 0.00 | 0.00 | 17.00 |
| Ran the Decker 1/2 marathon this morning. The goal was to run around 7:20s, or MGP, with 2 easy before and 2 easy after. This course is brutal, it is one hill after another, long-long climbs. This was a perfect training run to help prepare for the Austin Marathon. I never felt out of breath or stressed until the final mile as I tried to push it towards the end. Cold and misty to start - I was soaked by the end. Took it quite easy at the beginning and brought it up to MGP by mile 7.
Re: Emailing: DS_2009AustinMarathonGazellesSchedule.xlsxMile 1 - 7:34
2 - 7:44
3 - 7:29
4 - 7:27
5 - 7:26
6 - 7:29
7 - 7:14
8 - 7:18
9 - 7:21
10 - 7:23
11 - 7:21
12 - 7:14
13 - 7:02
.12 - 5:41 |
| 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 |
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4 easy/recovery miles on treadmill followed by core
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| Newton Sir Issac's 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with 8 miles on the Austin Marathon course - 4 miles of hills. Legs still a bit sore from Sunday's hard run. Looking to do another 12-14 mile run on Thursday, and 18 on Saturday. Should be a good 65 mile week. |
| 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 |
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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 on 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
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Cold morning but fortunately no wind. I ran some of the Austin Marathon course - the hilly part, of course. Probably got in about 6 miles of hills. First mile was a 9 minute mile warm up dropped the pace from there hitting under 8:00s after mile 3. Quite a few 7:30s - 7:14 last mile. Overall pace 7:50's.
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| Nike Vomero 4's Miles: 14.30 |
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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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3 easy miles to the gym. I did 3 sets of traditional squats, 2 sets of suitcase carries with a 65 lb dumbell, and some hip extensions. I did not have much time so I had to squeeze in the most bang for the buck. 3 miles back to work.
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| 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 | | 16.50 | 0.00 | 1.00 | 0.00 | 17.50 |
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Long run over some good hills. My legs are pretty tired, I need a day off! Overall pace of 7:47 wtih the first 2 miles as warm up pace. Last mile at 6:47 pace. Strides at the end. |
| Nike Vomero 4's Miles: 17.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Just over 7 miles during lunch. First mile warm-up and then dropped into the 7:40s.
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| Newton Sir Issac'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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Nice cold morning, a bit too windy though. I did 3 miles easy/warm up followed by 6 @ 7:05, 7:04, 7:01, 6:55, 6:53, 6:59 with 3 cool down in the 7:40's. I was somewhat disappointed with the tempo miles, I thought I had pushed a bit harder. I would like to see 6:50s - 6:40s across the board. Something to shoot for. |
| 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 |
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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 followed by 5 hill sprints. |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| Cold and raining - the worst possible combination. I ran 3 miles warm-up followed by 8 x 800 at 3:13 and progressed down to a 2:58 last lap. I did not really push it until the final lap. I felt nice and relaxed on the others - maybe I did not run them hard enough? I wanted to get a 8 in so I did not push it though. 3 miles cool down. 2 minutes active recovery between laps. I wanted to get 12 total miles in but ran out of time. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles - overall pace 8:20. |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 16.00 | 2.00 | 0.00 | 20.00 |
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First 20 mile long run. Got to sleep a bit late (10:45) and woke up 3 times to put my 2 year old back to sleep, got up at 4:50 am to meet up at 5:45 am. I ate a Z-bar @ 5:15 am. We ran 20 miles on the Austin Marathon course - through the hills, north, over and then down to the Capitol and down Congress Ave. We pushed the pace somewhat. Now, I need an overall 7:37 per mile pace for a BQ. We ended up the day with an overall pace of 7:23 - which I think is closer to what I will be able to run. Anyway, it was definitely a confidence booster to run faster than my BQ pace! Legs felt pretty fresh afterwards as well. We run our 22 miles in 2 weeks, I don't plan on pushing that one too fast, as the following weekend I have a 20 mile race that I plan on pacing at a 7:15 to 7:20. That will be 6 weeks from the Marathon so I will have plenty of time to recover. I need a nap now! I hope I can run negative splits like this for the Marathon. Took a gel at miles 12 and 16.
8:19, 8:03, 7:40 (hills), 7:28 (hills), 7:33, 7:30, 7:23, 7:32, 7:21, 7:21, 7:25, 7:04, 7:09, 7:15, 7:19, 7:18, 6:56, 7:13, 6:52, 6:39
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| Newton Sir Issac's Miles: 20.00 |
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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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| 5.75 miles - 4 miles to the gym, followed by 20 minute core routine, then 1.75 back to work. |
| Nike Vomero 4's Miles: 5.75 |
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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 | | 6.50 | 0.00 | 7.00 | 0.00 | 13.50 |
| Nice warm morning - 55 degrees and overcast. Ran 3 miles easy to Zilker Park. Then ran 2 x 3k @ 6:55-6:50 pace, 2 x 2k @ 6:50-6:45 pace, 1 x 1k @ 6:35 pace. Active recovery in between intervals. 2.5 miles cool down back to RunTex.. I am still a bit worn down from Saturday's 20 mile long run. The easy miles back today were difficult, but it was good marathon training to push through even though me legs were really tired. I am running easy miles the rest of this week for recovery. |
| Newton Sir Issac's Miles: 13.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I have had some minor pain in the ball of my foot when I push off while walking/running. It started Monday during an easy run. I decided to take today off and did 60 minutes indoor cycling. Good workout - I want to stay around 55 miles this week anyway, so a day off will help accomplish that. |
| 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 | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| I ended up going a bit further than intended. Anyway, medium long run along the first 11 miles of the Austin Marathon course - first 3 miles are all up hill - 8:30's probably - as always, I pick up the pace towards the end - overall 8:07 pace. Trying to stay under 55 miles this week as it is my recovery week. |
| Newton Sir Issac's Miles: 13.75 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| A nice, sunny and crisp morning. An easy run picking it up on the last mile. |
| Newton Sir Issac's Miles: 6.50 |
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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 | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| 14.2 long run - Mt. Bonnel route - 7:50 overall pace. |
| Newton Sir Issac's Miles: 14.20 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 mile loop - pace in the 8:00 - 8:05 range. Last miles had some major inclines. |
| Addidas Supernova Glide 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 | | 6.00 | 0.00 | 0.00 | 5.00 | 11.00 |
| They were calling for rain/sleet this morning but it held off. In fact, temps were in the low 40's so not as cold as expected either. Easy warm-up to Zilker park with 8 x 1,000 and 400m active recoveries. I ran the 1,000's conservatively at first as I have not done 8 of them in a while, and wanted to make sure I had some gas in the tank. 4:09, 4:01, 4:06, 4:01, 3:59, 3:56, 3:57, 3:51. Followed by 3 miles easy back to RunTex. |
| 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 | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| I got about 10 1/2 hours of sleep last night so I am feeling quite refreshed today. I ran 6 miles during lunchtime with 5 easy and the last mile at MGP. Tomorrow is a 12-14 mile medium long run. |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Well I changed inserts in my shoes and the ball of the foot pain went away completely, I ran 13 miles on it with no problems. A bit of the August injury started to appear again, and I think it was from Monday's run in the Glide shoes. I won't be wearing them again. I may give my leg a rest tomorrow. I wanted to run 12 and ended up @ 13 miles at an overall pace in the 7:50's. Nice chilly and foggy morning. I ran the first 6 miles of the Austin course with some miles around the trail.
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| Newton Sir Issac's Miles: 13.00 |
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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 | | 205.00 | 30.00 | 21.00 | 9.00 | 265.00 |
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| Newton Sir Issac's Miles: 162.95 | Nike Vomero Miles: 5.00 | Nike Vomero 4's Miles: 72.55 | Addidas Supernova Glide 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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