| 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 | | 124.50 | 33.75 | 5.50 | 0.25 | 164.00 |
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| Blue Kinvara 3's Miles: 20.25 | Kinvara 4's Red Miles: 54.75 | Adidas Energy Boost Miles: 15.75 | Saucony Triumphs Miles: 20.00 | Yellow Fastwitch 5's Miles: 1.50 | Blue Orange Fastwitch Miles: 4.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning and elliptical again.
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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 |
| 3.5 miles on the treadmill at the hote (in Lima this week). No pain.
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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 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the treadmill again. Feels good but don't want to push it.
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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 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles again on the treadmill - feeling good so far.
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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 |
| Back in Austin - 3.5 on the indoor track - hurt a bit at the end so backed 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 25 mins elliptical - plus 70 mins spinning - plus 1 fast mile on the indoor track. Felt good.
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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 miles on the indoor track - knee held up but the muscle above got a bit sore. Going to go for every other day this week. Still have not given up complete hope on toeing up at the starting line for Boston.
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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 | 0.00 | 0.00 | 0.00 | 2.00 |
| 60 minutes spinning plus 2 miles on the indoor track.
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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 |
| longest no pain run in a while - 6 miles at lunchtime pain free. Fingers crossed this is not false hope.
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| Blue Kinvara 3'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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 65 mins spinning and 2 easy miles on the treadmill in the am.
Good strength training session at lunch time.
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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 | | 1.00 | 9.50 | 0.00 | 0.00 | 10.50 |
| Yesterday I told my wife if I could go run 10-12 miles today then I would go for Boston. If not, then it wasn't meant to be.
Since I was sticking to the trail I didn't plan on running with the group or anyone. I showed up around 6 am, spoke to the coach for a bit, and took off.
I really didn't know what to expect but by mile 2 my legs were moving and I was feeling really fresh. By mile 3 I was running 6:55 pace. I tried not to look at the watch too much and just ran by feel. Now, I won't lie here as the last 2 miles I started to struggle a bit but managed to keep the pace around 7:00. For not having any significant running the last four weeks this did not surprise me. What did surprise me though was the pace I was able to hold without struggling too much cardio wise.
1 warm up and 9.5 miles @ 6:56 AP.
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| Kinvara 4's Red Miles: 10.50 |
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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 | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| 2 miles on the indoor track - 60 minutes spinning class - 1 fast mile on the track.
Calves sore from yesterday but otherwise feel good. I will try to take it a bit slow coming back and try to maintain a signficant amount of cross training to see how the knee holds up.
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| Kinvara 4's Red Miles: 3.00 |
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles in 1:17 - 7:30 AP - nothing too fast today. I wanted to take it easy and it was. Hoping to at least be able to requalify at Boston and after this mornings run - all things being equal - that should be doable.
Right now it is going to be all about getting the legs to a point they can take the beating of 26 miles.
The plan, therefore, is to get in a 4 medium long runs as well as 4 16-20 milers on the weekend. Maybe 16- 20 - 20 - 16 - and with some 14 mile medium long runs and a couple tempo runs that should get me to a pretty good place. 5 weeks doesn't give much to work with but I do believe all of the cross training as helped maintain a good level of cardio endurance. Now just need to get the legs there.
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| Kinvara 4's Red Miles: 10.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins spinning class.
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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 after work.
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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 | 1.25 | 0.00 | 0.00 | 14.25 |
| Figured I would attempt a medium long run and see how the knee held up. Took off from the house and ran the hilly way out including Rain Creek, which I have not run in a very long time, and had no issues getting up that hill.
Kept the pace super easy for the first 2 miles then down into the 7:40's - 7:30s - still fairly easy - not pushing it too hard since I haven't ran 14 miles in a while - dropped to 6:50's for last mile and quarter.
14.25 miles in 1:50 7:40 AP.
All in all felt pretty good but I can tell I don't haven't been running much.
May take tomorrow off or cross train and shoot for 18-20 miles on Saturday.
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| Blue Kinvara 3's Miles: 14.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| just had enough time to squeeze in 35 minutes of spinning. 20 miles tomorrow so not running today.
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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 | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| Today was the 10 am start long run that our running group does once before Boston. It's good to go through the later start and nutrition in the morning. I woke up around 7 and had 2 packets of oatmeal and some Belvita crackers and coffee. That was pretty much it.
Met up with the group and ran with Kevin who is shooting for under 3. He was going to run 22-24 miles so I ran with him until mile 10 when I turned around. I didn't think my legs were up to that kind of long run.
The plan was 10 miles at MGP +60, 5 miles @ MGP + 30, then a couple at MGP+15 and the last 2 at MGP.
Well when I turned around at 10 my legs felt pretty good and I ran a 6:44 - yikes - too fast! I was able to slow down to 7:05's +-5 secs and maintain that pace. Until mile 19 that is - the legs started hurting here and I dropped a 7:25 or something like that.
When I drove home it was 75 out with 95% humiity - so really given that I am happy with my long run. Suddenly 3:10 seems possible if my legs hold up. The cardio seems to be there so I just need to get in a couple more solid medium and long long runs.
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| Kinvara 4's Red Miles: 20.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 80 mins spinning with one fast mile on the indoor track plus some weights.
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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 |
| 8 easy miles.
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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 | | 12.75 | 3.00 | 0.00 | 0.00 | 15.75 |
| 15.5 progressive run 8:00's to start and 6:35 last mile. Ran the hills on Rain Creek to between 3 and 6 then came back up Jollyville. Most miles 7:20's - 7:30's?? AP 7:26. .25 recovery jog.
Sciatic started complaining just a tad - thinking back I was in these shoes when that cropped up in October. I guess I am done with them - that's too bad because they are fast and I needed some shoes with enough cushion for the hills of Boston. Still don't know what I am going to wear for that.
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| Adidas Energy Boost Miles: 15.75 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off - I did nada - nothing - but rest - and I am happy with that. :-)
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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 | | 5.50 | 0.00 | 5.50 | 0.00 | 11.00 |
| Funny morning - like most seem to go when I don't get to the group meet up on time. I parked at the Y and went in and used the bathroom etc. and didn't see anyone come down the hill - the group meets up the street at a running store.
Anyway, wasn't sure what I was going to do today. Hamstring is a bit sore but nothing too terrible - so slow easy run on the trail - or the super fartlek on the trail or on prescribed route.
So I started on the trail with the intent of doing the super fartlek on the road - the hills of Scenic, Pecos and Enfield. Then I ran up on a couple of runners from the running group and asked them if they were doing the Fartlek - no they said - and it was cancelled so people were going to the track. Huh.
Now I turn around on the trail and head towards the track, pass it, and then come back as part of a longer warm-up - and I pass one of the faster guys coming back. I ask him what he is doing and he says he was running the hills but decided to stop as his quads were sore. Now I am confused. So I turn around again and head for the hills.
In the end I finished the workout with 11 miles on my watch.
Warm up -
Then 10 minutes at HMGP - 6:20 - then 2 minutes rest -
5 mins at HMGP with 1 minute rest x 3 (schedule said @10k pace but with the hills and my recent injuny and somewhat sore legs I figured HGMP was good enough)
Then 1 min HMGP with 1 min easy x 10. Again schedule said 5k pace but why? Honestly I was tired - very muggy this moring - and my legs were not feeling it. I started to add up the minutes and I figured 35 total mins @ HMGP was pretty good - so I stayed around that pace.
Short easy cool down. AP for the total 11 miles with easy miles and slow recoveries was 7:10.
Have not added up the threshold miles but estimate around 5.5 ish.
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| Kinvara 4's Red 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 at lunch on the trail.
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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 | 10.00 | 0.00 | 0.25 | 20.25 |
| Point to point starting up north with quite a bit of downhill and then hills on Balcones, Pacos, Enfiled, Expo - then trail before climbing again up Barton Hills - the lollipop loop (more hills) before coming back down Barton Hills, then the trail and finish.
I arrived early to get 2 miles super easy in before the group started showing up. The main group had 18 on the schedule and I wanted to get one more 20 miler in.
Kept it easy first 8 droping down to 7:20-7:40 range with last 10 at MGP. I started my MPG miles at the begining of the hills on Pecos. I glanced a few times at my watch and thought I was doing well - but you really never know until after the run. Climbing that long hill on Barton Hills I thought I was doing 7:30 but the overall mile pace turned out pretty good looking at my watch now. I don't know if I could run those paces for 26 miles but it's a nice dream.
Finished up with 6 x 100m strides i nthe 5:00's.
10 miles easy followed by
10 MGP - 7:02, 6:49, 6:45, 6:47, 6:49, 6:48, 6:48, 6:44, 6:30, 6:32, .5 @ 6:47.
60 miles for the week on 5 days of running - I'll take it. Probably repeat the same type of workouts this week.
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| Saucony Triumphs Miles: 20.00 |
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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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 15 minutes easy on the indoor track followed by 75 mins spinning.
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| Yellow Fastwitch 5's Miles: 1.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 4 recovery miles in the am.
4.5 at lunchtime - slow - calves still a bit sore. Not liking the heat already. ;-)
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| Blue Orange Fastwitch 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 | | 124.50 | 33.75 | 5.50 | 0.25 | 164.00 |
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| Blue Kinvara 3's Miles: 20.25 | Kinvara 4's Red Miles: 54.75 | Adidas Energy Boost Miles: 15.75 | Saucony Triumphs Miles: 20.00 | Yellow Fastwitch 5's Miles: 1.50 | Blue Orange Fastwitch 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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