| 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 | | 177.10 | 0.00 | 3.70 | 1.60 | 182.40 |
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| Nike Lunar Elite Miles: 14.50 | Nike Vomero 4's Miles: 66.00 | Brooks Launch Miles: 93.90 | Newton Sir Issac's Miles: 8.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Still feeling pretty good - ran 7 miles at lunchtime in 57:00. Started out pretty slow - nice and easy pace, started to rain on my last mile so I ran a sub 7:00 mile to get back to the office. Probably cross train tomorrow, depends on how I feel. I don't want to ramp up to fast - it has been 2 weeks since the marathon. I am signing up for the Steamtown Marathon in October. I already booked a room, registration opens April 1st. March, April, May and half of June will be base mileage months. I am going to work on maintaining 60-65 miles a week while staying injury free. I will start more specific marathon training mid-June.
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| Nike Lunar Elite 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles at lunchtime in 57:00 minutes - average 7:40's pace. |
| Nike Lunar Elite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 |
| We are at Disney World - ran 6.5 easy before the family woke up. I
walked another 7 miles during the day at Magic Kingdom. The kids had
a blast. I did not get a chance to get in a run yesterday. I am OK with that as 35 miles this week will be sufficient as this is my first running week after the marathon.
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| Nike Vomero 4'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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Woke up before family for 7 miles - the area is not running friendly - so I worked out a 3.3 mile loop on paths. Beautiful morning. Walked another 6-7 miles around Animal Kingdom with the kids. |
| 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 |
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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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Last day in Orlando, got up early to get in 7 miles, stopped by the hotel gym on the way up for some core work. I did not wear my garmin but by feel probably ran 7:50's.
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| 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 |
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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 this morning before my minor surgery appointment. I will be out for 4-5 days so I got one more run in. 7:40's to 8:00's. |
| Nike Vomero 4'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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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7.5 ish miles during lunchtime. I did not have my garmin or my watch, but I had a pedometer on me. 9400 steps and one mile is about 1200 steps. Today is only the 4 day after my minor surgery so I am pretty excited to have been able to get out and run with no pain or ill effects. It's base building time of year - I plan on getting into the 60's consistently before marathon specific training in June-July.
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| Brooks Launch 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice morning though a bit warm towads the end. Drove down to town lake trail with the intention of running 10 miles. My legs still seem a big fatigued. I am not sure if this is normal or not after finishing a marathon and coming back three weeks later. I managed 8 miles and the last couple were a bit of a struggle. Hit some 7:40's though. |
| Brooks Launch 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Today was going to be a 6 mile easy day with some slower miles. I hit a train near the house and went through some forest trails. Then I crossed over a stream and went to a part I have never been on before. It was quite rocky and a significant climb for about a mile. I got to the top and ran it back home. Legs were complaining a bit going up. Ended up getting in 8 miles. Plan is to hit 40 this week and start working my way back up to 60 a week. |
| Brooks Launch 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 2.6 easy to the YMCA followed by 30 minutes core: suitcase carry, pull ups, leg pulls, medicine ball sit ups and planks - 1.5 back to work. |
| Brooks Launch Miles: 4.25 |
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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 | | 7.70 | 0.00 | 0.00 | 1.60 | 9.30 |
| Rain and 50 degrees. Fortunately it was not too cold and the rain came in spurts. I wore by visor to keep the rain out of my eyes. 3 miles warm-up followed by 7 x 300m hill repeats on Wilke with active recoveries back down to the beginning. 2 x 200m backwards and 5 x 100 sprints. 3 miles back to the car.
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| Brooks Launch Miles: 9.30 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Recovery run at the gym on the track. I really was not even going to run today since I am scheduled now to be over 40 easily this week, and I want to ramp up slowly. Did some core/strength training as well: 4 sets of deadlifts 1 x warm up, 2 x 1 rep at 225lbs, 1 x 10 reps at 135lbs, push-ups, back raises, one legged cycling on a stationary bike with medium resistance, jumping on 24" box from standing position. |
| Brooks Launch Miles: 3.50 |
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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 | | 4.80 | 0.00 | 3.70 | 0.00 | 8.50 |
| Easy miles followed by 5 x 1000m with 200m active recovery in-between. 1st 1000m @ 4:10, last one at 3:45. 5 x 200m strides with 200m jog in between. Cool down back to the car. |
| Brooks Launch Miles: 8.50 |
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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 | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| 2 recovery miles on the trail - 3 x circuit workout - step-ups, lunges, supermans, push-ups, chin-ups, squats - with .5 mile run in-between - recovery run back to work. |
| Brooks Launch Miles: 4.30 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Arrived at the RunTex annex amidst thunderstorms - down poured. I waited in the car and finally made a run inside. A couple other runners were contemplating going out, on runner came back completely soaked head to toe. I decided to bag the run, but on the way out the rain calmed down. I parked at Austin High and went for it. Ended up going 8 miles. I was wet and cold and glad to be back at the car. Went to the gym in the afternoon - solid core work out - squats (10x135lb, 2 x 5 (195lb), plus some push ups, back extensions and abs.
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| Nike Vomero 4's 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| I am in Rhode Island on business. Late flight in but got up at 6 am. Ran 8 miles. My legs are still a bit tired from the weight training on Saturday. After work I came back and ran 3.25 on the treadmill at a good clip - 7:50s - last mile down to 7:20's. Worke out core as well. |
| Nike Vomero 4's Miles: 8.00 | Brooks Launch Miles: 3.25 |
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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 | 0.00 | 0.00 | 0.00 | 7.00 |
| Woke up and looked out the window and there was some drizzle but no rain. By the time I got my gear on it was raining pretty hard, it was dark, and cold. I went to the hotel gym instead and ran 7 on the dreadmill. 1 warm-up, 1 mile 8:00 pace, 5 miles 7:53-7:43 pace. |
| Brooks Launch 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Seven miles - first mile warm up - then into the 7:30's - 7:40's - I will get my spits later. Good run overall, nice crisp morning. Got back to the hotel after work, nothing else to do so I went out for an easy 5 mile run.
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| Nike Vomero 4's Miles: 5.00 | Brooks Launch 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Nice cool morning, 6 miles, 1 mile warm up, ran the rest in the 7:40's. After work I packed and hit the hotel gym - 4 FB miles on the dreadmill - 8:20's.
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| Nike Vomero 4's Miles: 6.00 | Brooks Launch 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 |
| First run of over 10 miles since the marathon. Started slowly, first mile was like 9:00, last 5 were 7:30's to 6:50's. Also the first run since the marathon that I felt pretty strong. |
| 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 recovery/FB miles at 6 am. |
| Brooks Launch 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 70 degrees and sunny - warm. 8 miles during lunchtime. 8:40, 8:04, 7:44, 7:42, 7:38, 7:43, 7:41, 7:43. |
| Newton Sir Issac's 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2 miles warm up, followed by 5 x 600m hill repeats with active recoveries. 3 x backwards hill repeats and 3 x 75m hill sprints with 2 miles cool down.
Went to the gym at lunchtime - squats with bar - 1x5@195, 1x4@215, 1x3@215. Calf raises, eccentric leg curls and leg extensions. Core ab and back work out.
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| Brooks Launch 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 75-80 degrees and sunny - I am not used to this weather. I ran 5.3 recovery/FB miles at lunchtime. 8:30's - 8:50's. The hill repeats followed by the leg workout at the gym yesterday left my legs pretty tired. |
| Brooks Launch Miles: 5.30 |
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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 | | 177.10 | 0.00 | 3.70 | 1.60 | 182.40 |
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| Nike Lunar Elite Miles: 14.50 | Nike Vomero 4's Miles: 66.00 | Brooks Launch Miles: 93.90 | Newton Sir Issac's 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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