| 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 | | 211.55 | 40.00 | 15.35 | 2.00 | 268.90 |
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| Adidas Energy Boost Miles: 23.25 | Saucony Triumphs Miles: 195.65 | Saucony Ride 5 - Pair II Miles: 5.50 | Kinvara 4's Red Miles: 33.50 |
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| First run in over a week - decided to do the Black Eye'd Pea run - it's an informal run put on by a local running group. The run is a point-to-point from up north to downtown. There was a really big turn out - there must have been 300 hundred runners at least. I ended up running with a couple guys from another group that I trained with and we pretty much ran together until mile 8 or 9 when I took off a bit.
This wasn't a race by any means and I really didn't run it all that fast - the last two miles were hard on the legs though and I was still fighting the last remainder of the flu or whatever I have. I was glad to be done.
At the finish they had black eye'd peas, a keg of good beer, coffee, etc. It was a great way to start the year!
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| Adidas Energy Boost Miles: 13.25 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6 easy miles - legs a bit sore from that hilly run yesterday. I had planned to go downtown an do a 6 mile mgp tempo with some other runners but decided an easy run was in order.
5 very easy at lunchtime.
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| Saucony Triumphs Miles: 11.00 |
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| 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 |
| 5 easy miles at the gym followed by some core.
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| Saucony Triumphs 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 | | 10.50 | 4.00 | 0.00 | 0.00 | 14.50 |
| Point to point course. Nice weather for running. I didn't arrange to run with anyone, but just showed up at the 14.5 mile starting point. A couple groups came but no one in my pace range. So I took off. Of course, afterward, I found out a group that I could have run with arrived about 5 minutes later. Oh well.
Solid effort - low 7:00's with the last 4 sub 7:00.
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| Saucony Triumphs Miles: 14.50 |
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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 |
| took the day off.
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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 | 7.00 | 0.00 | 0.00 | 11.50 |
| Too cold this morning so found a couple guys running the 10 mile MGP run after work. After some mix up at the meeting point I saw the guys take off on the trail so I had to play catch up for a couple miles. I did OK until about 3 miles to go. Slowed down quite a bit. I really feel out of shape. 7:23, 6:42, 6:46, 7:02, 6:55, 7:11, 6:53, 6:54, 7:10, 7:10, . 5 @ 7:07. .5 warm up and cool down.
Is it possible for cornea's to freeze? Towards the end I couldn't see well and was blinded by on coming traffic, and my corneas felt scratchy. I wonder if that is due to the cold wind? It took about 30 minutes after the run before my eyesight was normal. Strange!
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| Saucony Triumphs Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery run of 6 miles in 51 minutes at lunch time.
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| Saucony Triumphs Miles: 6.00 |
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| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| About 6.25 in 50 minutes during lunchtime. Nice and misty but no real rain.
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| Saucony Triumphs 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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Showed up and saw a big group leaving. So I hurried up to meet them a Zilker as 2ks were on the scheduled. Unfortunately, Zilker is still closed! So I have no idea what the group ended up doing so I decided to run 10 miles as my legs were still a bit sore. Turned it into a progressive run with last mile down to 6:30. Even that felt hard. Maybe I am getting old?
Got a big promotion at work = more stress = less than stellar running, most likely. At least personally I notice a big correlation between stress and the quality of running.
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| Adidas Energy Boost Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 recovery miles at lunchtime.
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| Saucony Ride 5 - Pair II 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 | | 13.50 | 3.00 | 0.00 | 0.00 | 16.50 |
| Nice and easy for the first few before picking it up ever so slightly. Longest run in a while so more concerned with getting the legs used to the mileage than anything else.
16.5 long run up to Mt. Bonnel and back. 3 @ MGP between 9 and 12 and then backed off a bit to finish it off. 52 degrees at the start - it was a perfect running weather day.
6 strides at the end.
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| Kinvara 4's Red Miles: 16.50 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with a couple guys and ran 8 on the trail. Beautiful morning!
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| Saucony Triumphs Miles: 8.00 |
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| 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 | 5.00 | 0.00 | 0.00 | 10.00 |
| Big issue at work when I woke up at 5:30 so only had time for 4 this morning, then went out at lunch at ran 6 with 5 @ MGP.
Lunchtime miles 8:18 first mile, 6:19 last mile.
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| Saucony Triumphs Miles: 10.00 |
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| 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 | 2.00 | 7.00 |
| Went out for my lunchtime run - 70 degrees but only 20% humidity - pretty nice running weather. On my way to the trail loop I decided I would do some fartleks to stress the top end a bit. Only did some MGP yesterday and don't have 1000's until Thursday so I figured it would be a good time. 2 plus miles warm up and then I ran hard on the half of the loop that is crushed granite and recovered on the rocky part through the woods. Worked out pretty well.
.26 @ 6:14 pace, 2 min easy, .27 @ 5:57 pace, 1:47 min easy, .30 @ 5:50 pace, 1:49 min easy, .30 in 1:44 (5:46 pace), 1:53 min easy, .30 in 1:45 (5:50 pace), 1:57 min easy, .29 in 1:44 (5:54 pace), 1:56 min easy, .30 in 1:42 (5:40 pace).
1.5 cool down.
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| Kinvara 4's Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| recovery run on the trail.
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| Saucony Triumphs Miles: 6.25 |
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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 | | 6.25 | 0.00 | 3.75 | 0.00 | 10.00 |
| Met up with the group for 1000's. A lot of people are running the 3M half marathon and went off to run Fartleks. So we had a pretty small group going to the track.
Objective was to run 6 x 1000 @ 10 k pace. The first one was very slow but it was a good start, held the next 4 right where they should be, and the coach said to drop it on the last one so I did. There were 3 of us but on the 4th we started running with another group of 3. It's good to know everyone is suffering a little bit. :-)
2 mile warm up followed by 6 x 1000 with 300m recovery, then some strides on the track and cool down on the trail.
1000 @ 4:05 (6:34 pace)
1000 @ 3:46 (6:03 pace)
1000 @ 3:45 (6:02 pace)
1000 @ 3:46
1000 @ 3:45
1000 @ 3:24 (5:28 pace) this one hurt a bit!!
6 x 100m @ 17 seconds with 100m recovery in between.
3 miles easy back to the car.
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| Kinvara 4's Red Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 nice and slow during lunchtime.
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| Saucony Triumphs 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 | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| Supposed to meet the group at 6:00 and I got there 5 minutes late. Had to start off at a good clip in an attempt to catch them. My watch died at mile 2. :-(
Caught up with the fast group early - they must have left a couple minutes before I got there. We were running 7:10 pace on Expo - not what I wanted. I finally caught up to a couple runners I wanted to run with at mile 5 or so. We slowed it down to the 7:50's. Picket it up on the last 3 - MGP or better from the feel of things.
The last 2 miles were very cold - the sun had come up and that seems to cool things down initially. I had taken my gloves off earlier because my hands were too warm, and by the time I finished my hands felt frozen.
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| Saucony Triumphs Miles: 14.00 |
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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 |
| Drove down to mile 12 of the 3M half marathon to cheer on my friends. Got there a bit late but managed to see quite a few people come through. Weather could not have been better that's for sure.
Went to the gym - 5 x 1 mile recovery on the indoor track with core in between each mile.
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| Saucony Triumphs 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 | | 1.50 | 10.00 | 0.00 | 0.00 | 11.50 |
| The coach has a 10 mile MPG run on the calendar for every other Monday. I didn't want to drive downtown to meet the group so I decided to run this on my own.
1 mile warm up followed by 10 miles - (7:22, 7:00, 6:51, 6:57, 6:50, 6:50, 6:51, 6:46, 6:34, 6:32) AP 6:51. I miscalclated my "out" miles so I had to run a mile after I went by the house. Not fun!
.5 cooldown walk/jog back to the house.
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| Saucony Triumphs Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| No watch but ran over 4 per my normal route in the morning, then a bit over 4 after work around the trail. Easy, easy miles.
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| Saucony Triumphs Miles: 8.25 |
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| easy miles at lunchtime.
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| Saucony Triumphs 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 | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| Easy mile then met up with the group for 2ks at Zilker.
Total 3 miles warm up followed by 5 x 2k @ 10k pace with 2 min recoveries. I had to really talk myself into that 5th one! We just beat the front as well - the cold wind really had picked up on the way back.
These felt pretty good - wasn't struggling too much aerobically - legs were getting a bit tired half way through number 5 thougjh.
1.25 miles in 7:40 (6:08 pace)
1.27 miles in 7:37 (5:59 pace)
1.27 miles in 7:38 (6:00 pace)
1.27 miles in 7:38 (6:00 pace)
1.26 miles in 7:36 (6:01 pace)
2 miles cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy recovery on the grass and trail. 40% increase in miles in 3 weeks so keeping things easy.
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| Saucony Triumphs Miles: 4.50 |
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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 | | 13.25 | 5.00 | 0.00 | 0.00 | 18.25 |
| Met up with the group - 28 degrees out so it was pretty chilly for us down here - fortunately no wind! I was a little bit late getting there as I had to find my running tights this morning - buried at the bottom of the laundry basket, of course.
Super easy run today - tyring to run these long runs a bit easier, esp. with the bump in miles - and this is my longest run in quite some time as well - but willing to pick up the pace on the last 3-4 miles. Ran a good portion of the Austin marathon course- climb, desent, climb, desent.
8:43, 8:27, 8:07, 7:48, 7:42, 7:35, 7:37, 7:47, 7:42, 7:38, 7:38, 7:37, 7:29, 7:00, 6:48, 6:37, 6:46, 6:33.
7:30 AP
6 strides at 5:40ish pace after the run.
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| Saucony Triumphs Miles: 18.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with a couple guys for 8 easy on the trail. Fantastic morning.
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| Saucony Triumphs 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Well, tomorrow looks like another chance of sleet, cold and high winds. So firgured I would get in a good run before.
12 miles - somewhat progressive - but most miles in the 7:30's - taking it somewhat easy.
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| Saucony Triumphs Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Only enough time today for a quick run after work. Ran to the trail loop near the office - on the 3rd lap I picked it up for 200m to about 10k to 1/2 pace. No watch but that's what it felt like. Repeated this for 4 more times one each loop - just enough to touch that pace and get in a bit of turnover without too much strain - also makes a boring run a bit more fun!
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| Saucony Triumphs Miles: 6.00 |
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| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run at lunchtime - 7:40's-50's. Nice day out, sunny and cool!
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| Saucony Triumphs Miles: 6.50 |
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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 | | 6.30 | 0.00 | 5.60 | 0.00 | 11.90 |
| Met up with the group for 800's. Running up to the store my knee started bothering. I had PT yesterday to work on a heell issue and my knee has been perfectly fine up to this morning. I think I need to go get my money back from them!
Anyway, I was hoping the warm up would loosen things up and the pain would subside. And it did for the most part. Only a tiny bit of soreness so I carried on. I probably need a day off. I haven't had one in a while.
Anyway, 3.38 miles warm-up followed by 9 x 800m with 2 min light recovery jog in between.
Coach said to run these at marathon goal time - 6-8 seconds - so for 3 hour marathon that would mean 2:52-2:54 800m. Well, the group I ran with had a vocal leader who wanted to go easy on these - and they felt pretty easy until the last 2 when I picked it up. In retrospect we should have been sub 3 for all of these - hanging around 2:55 or below would have been ideal.
800m - 3:05
800m - 3:02
800m - 2:59
800m - 2:59
800m - 2:55 (I paced this one :-))
800m - 2:58
800m - 2:54
800m - 2:44
800m - 2:47 (bonus 800 that I ran on my own)
2 miles cool down.
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| Saucony Triumphs Miles: 11.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 211.55 | 40.00 | 15.35 | 2.00 | 268.90 |
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| Adidas Energy Boost Miles: 23.25 | Saucony Triumphs Miles: 195.65 | Saucony Ride 5 - Pair II Miles: 5.50 | Kinvara 4's Red Miles: 33.50 |
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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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