| 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 | | 92.20 | 0.00 | 6.20 | 0.00 | 98.40 |
|
| Nike Lunar Racer Miles: 2.00 | Asics GT-2140 Miles: 8.50 | Brooks Defyance 2 Miles: 44.50 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 easy at overall 8:10 pace, first 2 were nice and slow other miles just under 8:00 pace. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
Dealing with severe shin splint pain in right leg. Strangely enough, it has always been my left leg that gave me problems. Suddenly the pain in the left leg went away last week and then the right one started to hurt. I was able to run through my left leg pain, but this time around it hurts pretty bad. I made it through 7.5 yesterday, but I woke up during the night and it hurt to walk.
Today I did an hour spinning class and then an easy 2 on the indoor track. I stopped running at 2 as it was still giving me trouble.
I will most likely do another spinning class tomorrow and not run at all.
|
| Nike Lunar Racer Miles: 2.00 |
|
| 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 |
| Full day of rest today for my shin pain. Better now than in the heat of marathon training. |
| 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 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Well, I tried running Tuesday night and could not go 20 feet because of the pain in my shin area. I did a couple of things: 1) I bought a compression sleave for the shin/calf area and wore it Tuesday night and all day yesterday, as well as during this morning's run., and 2) I went to our local running shoe expert and got fitted for new shoes. As soon as she looked at my feet and stride I was told that the shoes that I had worn were wrong for me. They did not have enough support. The shoes are OK for once or twice as week and for speed work, but not everyday and not with the miles that I put on them. She gave me the new Asics GT-2140's and they felt great right out of the box.
The best news is that from not being able to run 2 days ago to running almost 5 miles this morning is huge. Mind you, it was a very slow 5 miles. There is a nice crushed granite trail by work. I plan on running another 3 - 4 easy during lunch. Nice to be back running!
Added another 3.5 at lunch. Still a bit sore but doable. Nice and slow, adapting to the new shoes as well.
|
| Asics GT-2140 Miles: 8.50 |
|
| 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 |
| cross-training day. Injury continues. |
| 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 on bike - 50 minutes. |
| 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 - injury continues. |
| 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 - injury continues. |
| 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 - received first treatment - ART, manipulation, electro stimulation treatment, sonnic treatment. |
| 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 |
|
General core and resistance training. 5 minutes run on the treadmill - a bit too painful to continue much longer than that. |
| 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| First day running in over 10 days! Can it really be that long? Anyway, 5 easy miles. Time afterwards feels pretty good. Received 2nd treatment on leg. Tomorrrow I get a deep tissue massage, 3rd treatment on Wednesday, PT on Thursday. I hope to get in 35 - 40 miles this week. So far, so good. |
| 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 miles real easy. |
| 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 on new shoes. They worked out much better than the asics. I was refitted yesterday and he put me back into a neutral shoe, which I have always run in. My legs feel so much better. Should be able to get in 35 this week, shoot for 45 next week. |
| Brooks Defyance 2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at easy pace - average pace around 8:10. Leg feels much better, ready for a longer 10 - 13 mile run tomorrow. Should be back above 40 next week. Feels great to be running again. The shoes made all the difference. |
| Brooks Defyance 2 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Eight and 1/2 half, legs were pretty tired after 7 and pushing to 7:30 ish pace. |
| 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 - 1 @ 8:05 - 5 @ 7:50's, .5 cool down. |
| Brooks Defyance 2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 miles at 8:00 ish pace, last mile at 7:50. Gradual decline out and incline back. First mile was pretty slow as a bit sore from yesterday - lower back is acting up a bit. Overall, though, feeling pretty good considering less than 2 weeks ago I was in so much pain that it felt like I would never be able to run again. Also, 3-4 weeks ago I ran my easy runs around 8:30's - 8:50's. Therefore, I am pretty happy to be running 7:50's to 8:10's. Working to get 40 in this week all at easy base - running a 10k on Saturday. I know I won't be setting any PRs, but I am ok with that. |
| Brooks Defyance 2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy, first 4 about 30 seconds slower than normal. My legs said nice and easy today and I listened. |
| Brooks Defyance 2 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 miles easy at around 8:10 pace overall. |
| Brooks Defyance 2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at recovery pace - 8:50's. I am running a 10k on Sunday and my legs are a bit stiff and sore from the mileage and running 6 days a week. |
| Brooks Defyance 2 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just 2 easy on a treadmill while my son was in swimming class. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Race: |
Austin Capitol 10 K (6.2 Miles) 00:41:50, Place overall: 244, Place in age division: 27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 6.20 | 0.00 | 9.70 |
| 1.75 Miles warm-up to race. I was not sure how I would do today as I have not done any speed work for about 5 weeks, have just ran base, and did not run for 10 days due to an injury. Well, the weather this morning was perfect - starting temp was around 45 degrees and sunny. The first 3 miles are hilly, and first mile is an gradual incline up Congress Ave towards the Capitol, followed by a steep incline up and around. My plan was to run the first mile at my 1/2 marathon pace of 6:50, see how I felt, and pick it up from there. That is just what I did. I ran the first mile at 6:58 and ran negative splits until that last mile when I fell back a bit. I finished under 42 minutes @ an overall 6:44 pace which is a PR from my last year 10K time of 45 + minutes. Just to show how competetive Austin is, I finished in 244 place and 27th in my age group of 40-44!
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Day of REST!
I did go to the Y during luch and alternated between the hot tub and cold water shower. I learned this from a massage therapist as a way to "flush" out those muscles. |
| 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 |
|
Wow - was I sore from Sunday's race. I managed an amazing 11:11 my first mile! Finshed around 8:30 pace. I had another PT appointment this morning. I learned a couple more great stretches - one for the hip flexors that is just awesome.
My shin was just fine today during my easy run. Hopefully that means I am on the mend and good things are to come.
Taking it easy this week with mileage as I want to do a 12 - 14 mile long run on Saturday but keep my weekly mileage just over 40.
Next week I will go for 45 and then 50 depending on how my body responds. I have 8 weeks to work on my base before Chicago training begins - so I am in no big hurry to ramp up my mileage. |
| 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 | | 92.20 | 0.00 | 6.20 | 0.00 | 98.40 |
|
| Nike Lunar Racer Miles: 2.00 | Asics GT-2140 Miles: 8.50 | Brooks Defyance 2 Miles: 44.50 |
|
| 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):
|