| 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 | | 189.95 | 2.00 | 5.20 | 0.00 | 197.15 |
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| Nike Vomero Miles: 180.90 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy miles around 9:00/ mile pace. |
| 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 | 0.00 | 0.00 | 5.50 |
| Nice easy pace - last 3 around 8:00 a mile. |
| 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 |
| Nice cool morning - easy 5 - first mile at 8:40 and last mile at 7:48. |
| 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 | 0.00 | 0.00 | 0.00 | 13.50 |
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This was my first long run in a few weeks. My legs were a bit sore during the latter miles, but my shins help it great - no real pain. Overall all average of 8:10 pace through some nice rolling hills of Austin. I actually set out to do 12 miles, but did a little extra. One of the runners with us had us go one a little detour to see Ben Crenshaw's house.
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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 easy today - 8:15 average pace. Beautiful morning in the 40's. I know that this cool weather won't last for long. Still some lingering soreness from Saturday's long run. I am not sure when my legs will ever get used to this 6 days-a-week running schedule. So far it is my legs that are keeping my easy pace above 8:00 minutes a mile. Oh well, I will just keep plugging along. I would like to hit 47-48 miles this week. | |
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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 around 8ish pace with circuit training with group at Austin High sandwiched in between. 10 lunges, 10 squats, 20 push-ups, 10 supermans, 10 pull-ups, 10 - 15 crunches, followed by 800 m around the track - repeat 3 times. Also did 50m with someone holding large rubber band around waist to create resitance, release resistance and sprint another 50 m. 3 of these. | |
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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 miles at overall average 8:17 pace. Ran a couple under 8:00 but it was noon, sunny, and warm. The heat caught up with me and I had to slow down a tad. | |
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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 |
| 7.25 easy miles @ 8:20 pace. Legs seem fine until mile 6 and then it becomes a struggle. 6 x 75m strides at the end. | |
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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 |
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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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| 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 run this morning. I had a breakthrough run on my long run this past Saturday. My legs were feeling pretty sluggish until mile 6-7, and all of the sudden I felt really strong. Something I have not felt for quite a few weeks. This morning was another great run. Maybe these base miles are finally beginning to pay off. This will be week 5 since my injury. The physical therapist that I saw said it could take a couple months for my legs to get used to running 6 days a week. I figure I will put in another 45 miler this week. | |
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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 | 2.00 | 0.00 | 8.00 |
| Easy warm up and cool down. Did 9 hill repeats of varying lengths, followed by 3 backwards and 3 hill sprints. | |
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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 around 8:00 average, some miles at 7:50's. | |
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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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8 miles at the higher end of my easy pace range. I was going to run 4 SS miles at and just above MGP, but I decided to hold off on that. I want to continue to run my base for a couple more weeks and consistently get into the 7:30 - 7:50 range. My legs have been feeling pretty strong lately. But I am not even in "official" marathon training, that begins in June. Therefore, I feel like I will gain more from base work at this point. Today's base miles were 9:45, 8:11, 7:54, 7:39, 7:48, 7:45, 7:44, 7:55. | |
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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 pace run today at aroun 8:05 pace overall. Legs said to take it a bit easy. I also want to be somewhat fresh for tomorrows 14 miler. | |
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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 | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
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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 super easy/recovery miles today - and my legs needed it after pushing 50 last week. This week I will go back down to 40 and count it as a recovery week. | |
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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 |
| 7 easy pace between 7:50 and 8:00, followed by 4 hill sprints. | |
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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 easy - first one 9:00 pace, 5 @ 7:50's. It is getting a bit warmer here, and I could feel it. I am used to running in the morning in the 50's, this morning it was 66 and a tad humid. | |
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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 | 3.20 | 0.00 | 8.70 |
| Today I did 5 x 1000m repeats @ 10-15k pace = 6:33 - 6:45 with 200m active recovery in between. 5.5 miles easy before and after. I was a bit sore from deep tissue massage that I had yesterday. | |
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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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7 super easy - somewhat of a recovery run from yesterday. High 60's and humidity this morning at 100% - some mist/light rain during my last mile. The humidity definitely makes the running more labored.
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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 easy miles tonight. Conditions were 80 degrees and 90 percent humidity. Foturnatley, I ran late so no sun. | |
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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 |
| I accidentally deleted this entry - I was looking at the calendar wrong. Oh well, I did 8 miles of base around 7:40 to 7:50 pace. I used the falling forward cue. | |
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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 |
| I don't know what I was doing - deleted this entry as well. Again, another base day in the 7:45 - 7:55 range. Cue was running on water. | |
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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 | 2.00 | 0.00 | 0.00 | 6.50 |
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Today I ran 6.5 miles, 1.76 warm up, 8:30 first mile, 7:50 next .75 miles, followed by 2 miles rolling down hills, 7:16 and 7:16 both miles, thought I was faster than that as when I kept checking my Garmin I would see 7:05 - 7:10. Could have slowed down a bit on the slight incline stretches. Turned around and ran back up 2.8 miles - 8:06, 7:55, and last .75 at 7:53. Pretty good paces coming back up the hills.
I found that around 7:10 pace my breathing becomes labored. Not overly so, but I can feel it, for sure. It was also about 70 degrees this morning and 80% humidity.
Focused on forming a circle with my hands on the down hills. I performed this reasonably well. It makes one focus on keeping the core engaged, and I feel that I already have a pretty good grasp on doing this during my runs. | |
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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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OK, today I ran 10 miles. The first 4.5 I ran base pace. Last night I had some good quad soreness from the hills, but most of that was gone when I woke up. But it still took a good mile to get warmed up. Starting at mile 4.5 I started picking up the pace to a 7:25. The stretch of road I took is an overall net decline going out and an overall net incline coming back. Therefore, I was somewhat fighting the incline on miles 5-8. Sometimes I struggle to keep a steady and even pace, and I am still getting used to "feeling" the pace rather than looking at my garmin all the time. Looking at my overall miles 7:25 seems like a good short term target. My breathing was always under control, even at some points when I was running a 7:15 - 7:20. My legs were a bit tired towards the end. I am wondering if on longer runs such as this I need to eat some carbs before I got out to keep my energy up. I almost took a gel with me but figured I did not have water and left it at home. Next time I will drink some Cytomax before heading out and see if that helps keep my energy up. Miles: 9:08, 8:05, 7:49, 7:53, 7:44, 7:34, 7:36, 7:34, 8:15, 7:55.
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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 | | 189.95 | 2.00 | 5.20 | 0.00 | 197.15 |
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| Nike Vomero Miles: 180.90 |
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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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