| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 143.50 | 17.50 | 2.50 | 2.00 | 165.50 |
|
| Newton Sir Issac's Miles: 80.75 | Nike Vomero 4's Miles: 52.00 | Nike Lunar Elite Miles: 23.75 |
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 easy miles. Nice day. |
| Newton Sir Issac's Miles: 5.25 |
|
| 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 | | 22.25 | 0.00 | 0.00 | 0.00 | 22.25 |
| We ran most of the Austin course today. It was cold to start - 30 degrees but fortunately no wind. My goal was to try and run a bit slower to get used to being out there for 3 hours - ended up at an overall pace of 8:00 per mile with some slower miles at the beginning plus the hills along the course. Finished with 6 x 100m strides. Next Sunday I have a 20 mile race and I will shoot for 13-14 miles of it at MGP. Only 6 weeks until the Marathon. |
| Newton Sir Issac's Miles: 22.25 |
|
| 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 |
| Cold and windy day but sunny. 7 miles during lunchtime. No Garmin. I am now dealing with some pain in my right Gluteus Medius. Only minor when running but painful after the run. I started feeling it last Thursday and ran a 22 mile run with it on Saturday. I have an appointment to see my PT this week. |
| Nike Vomero 4's Miles: 7.00 |
|
| 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 |
| No running today - unfortunately the pain in my hip/glute is still there, and rather than risk the marathon in 6 weeks by making it worse, I decided to take a day or two off. Went to the gym and lunch and got in an excellent core workout followed by 10 minutes in the hot tub to loosen up this pain.
|
| 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 |
| I saw the PT who diagnosed my pain as joint inflamation. He did some adjusting and stretching and I felt 100% better. I was given a clean bill of health and told I could resume training, taking it a bit slower on speed workouts and downhills. I ran 7 miles around the trail. I did not have my Garmin but I figure 7:40's - 7:50s.
|
| Newton Sir Issac's Miles: 7.00 |
|
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| It was cold, dark and windy - I only got about 5 1/2 hours of sleep, and just was not feeling it today. Nonetheless, we ran close to 12 miles on the Austin hilly course picking it up on the second half to finish with 7:00 - 7:20 minute miles. Overall pace was 8:10. |
| Nike Vomero 4's Miles: 11.50 |
|
| 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 easy at lunchtime - I must have tweaked my calf a bit yesterday as I really felt it today. Cut my run short as I had planned on 7 miles. |
| Newton Sir Issac's Miles: 6.00 |
|
| 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 |
| Well, talk about a disappointing week. Thursday I tweeked my calf and I did not notice until Friday. I took Saturday off and today was a 20 mile race that I was going to use as a 16 mile MGP run. I made it to mile 8 and decided to bag it and not risk the bigger goal of the marathon. I will need to take a few days off before I run again. I have a 22 miler coming up on Saturday, hopefully I will be back by then. |
| Nike Vomero 4's Miles: 8.00 |
|
| 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 |
| No running today - cross training/core work. Having some calf/sciatic nerve pain.
|
| 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 |
| 1 hour spinning - worked pretty hard. Sciatic nerve still bothersome. |
| 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Ran 1.5 miles and had to limp home. Pain is quite sharp. |
| Newton Sir Issac's Miles: 1.50 |
|
| 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 |
| Saw my PT today - definitely have an aggravated sciatic nerve going from glute all the way down the leg. No running for a week, but at this point he is not ruling out the marathon 4 weeks away. We will see how it goes next week. He found that the lower back muscles next to the spine on the right side were not engaging/firing. The PT got them to fire again and gave me some exercises. They really did a lot of manipulation as well. I spent an hour there. I need to cross train for the same time that I would have been running. I did an hour in the evening on the eliptical keeping my heart rate in the 150's.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| There should be a way to track cross training time/equivalent on this site. Anyway - 60 minutes on the eliptical with HR in 140's, some 150's. It takes much more effort to get my heart rate up to the same level compared to 3-4 months ago. That is a good sign that my aerobic capacity is improving.
|
| 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 |
| 20 minutes on the eliptical, followed by 60 minutes spinning, followed by 25 minutes on the eliptical, for a total of 1:45 of aerobic time. Can't wait to start running again. |
| 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 |
|
20 minutes eliptical, followed by 55 minutes spinning, followed by 15 minutes eliptical, for a total of 1:30 aerobic workout.
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
Cleared to run today by the PT, will try an easy 5, tomorrow cross training, 9 - 10 miles on Thursday, Friday cross train. I need to get a 22 miler in on Saturday or Sunday - that will be 3 weeks from the Marathon.
Five easy miles - testing out the injury recovery. Some tenderness but
never enough pain to make me stop running. My lower back was somewhat stiff after
the run. Amazingly, I got up after some time at my desk and walked
with no major problem/pain. Cross training day tomorrow, will try to
run again on Thursday morning. PT said to go for 9-10 miles. I will
see how I feel Thursday morning. It is all pretty iffy right now - not
sure if I want to risk the 22 miler this weekend or not.
|
| Newton Sir Issac's Miles: 5.25 |
|
| 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 |
| cross training day today - nerve issue is much, much better. 1 hour spinning class - high intensity. 9-10 miles planned for tomorrow am.
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Nice morning for a run - I got 10 miles in with the last couple @ MGP. I stopped briefly at mile 5 for water and felt little to no pain, so finished out the next 5 at a faster pace. Also saw the PT this morning again. The right side lower back muscle was still not firing @ 100% so we worked on that again.
I may cross train or do 5 easy tomorrow and try to get 20-22 in on Saturday. Could end up with a 40 mile week which would be great since last week was basically no miles and I only have 3 weeks until the marathon. I don't have a clue on how to taper at this point - build up on week 3 and then taper back down from there? |
| Newton Sir Issac's Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 15 minutes on the eliptical followed by 5 miles on the treadmill at recovery pace. Everything seems ok - so 20 mile run tomorrow. |
| Newton Sir Issac's Miles: 5.00 |
|
| 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 | | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
| Let's see - coming off an injury, fighting a cold/infection, bad sleep and warm/humid morning = terrible training run. It was tough, seemed to struggle the last 4 miles. I wore myself out a bit on the hills and paid for it later. I can't remember a worse long run in a while. 8:00 is overall pace, 3 or so MGP miles, I have not really looked at my garmin splits. My legs are really sore - can 10 days off or running be so hard to come back from? |
| Nike Vomero 4's Miles: 19.00 |
|
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles - it was warm and I had some trouble running a bit faster pace. I am used to my Newtons but can't wear them anymore because they are causing pain on the ball of my left foot. Too bad, they were very efficient. Now I am stuck in the squishy Vomeros until I find something else. |
| Nike Vomero 4's Miles: 6.50 |
|
| 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 | 0.00 | 0.00 | 0.00 | 12.50 |
| Nice cool 40 degree morning. I ran along the hilly portion of the Austin course and back. Not sure what is going on but my legs are having trouble keeping a faster pace - I tried picking it up the last few miles and it just was not there. Overall pace in the 7:50's. |
| Newton Sir Issac's Miles: 12.50 |
|
| 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 easy miles during lunchtime. |
| Newton Sir Issac's Miles: 6.00 |
|
| 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 | | 4.50 | 0.00 | 2.50 | 2.00 | 9.00 |
| Close to 3 mile warm up, followed by 1 x 2k at LT pace, 2 x 1,000 at sub LT pace, 1 x 1000 at vo2max, 4 x 400 at vo2max. 1.75 cool down. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
|
6.25 easy/recovery miles on the treadmill at lunch. Tried out my new Nike Lunar Elite shoes. I really like how they felt - no foot issues what so ever. |
| Nike Lunar Elite Miles: 6.25 |
|
| 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 | | 3.00 | 14.50 | 0.00 | 0.00 | 17.50 |
| It was cold - 33 degrees and overcast, but thankfully no wind. I had to do this on my own as my wife is away and I needed to arrange for someone to watch the kids for about 3 hours. I ran along the marathon course, warming up the first 3 miles and hittimg MGP for the next 14 miles. Night and day compared to the miserable 19 mile run I had last Saturday. I felt good but my legs started giving me some grief at around mile 16. |
| Nike Lunar Elite Miles: 17.50 |
|
| 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 | | 143.50 | 17.50 | 2.50 | 2.00 | 165.50 |
|
| Newton Sir Issac's Miles: 80.75 | Nike Vomero 4's Miles: 52.00 | Nike Lunar Elite Miles: 23.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|