| 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 | | 92.20 | 40.61 | 10.70 | 0.00 | 143.51 |
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| Brooks Pure Flow Miles: 38.50 | Pavement Miles Miles: 35.90 | Soft Surface Miles Miles: 39.50 | New Ride 5's Miles: 9.00 | Yellow Fastwitch 5's Miles: 37.20 | Blue Orange Fastwitch Miles: 25.90 | Blue Kinvara 3's Miles: 15.50 |
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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 | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 easy - 7:28 AP with first mile @ 8:48. Legs are feeling better. |
| Brooks Pure Flow Miles: 6.00 | Pavement Miles 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 | | 5.25 | 2.91 | 5.00 | 0.00 | 13.16 |
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"Super" fartlek day. 20 mins @ MGP, 2 min recovery, 10 mins @ HMGP, 2 mins recovery, 3 x 5 mins @ 10k pace with 1 min recovery, 5 x 1 min @ 5k pace, 1 min recoveries. There were 5 of us and we pretty much stayed together - a few faded on the last 10k portion. I got stuck at a light and wait for a car so I had to play catch up a bit. We stuck to the trail until after the mgp stuff and then headed out to Lake Austin Blvd for the 10k stuff - had to double back once in order to stick to the road vs. the trail. Hit the trail for final 2 miles and 5 x 1 mins with some trail left over for a cool down. It started raining on us during the last 10k bit - we all celebrated - it's been a long time since we had rain, much less ran in it. 3.25 miles warm-up 20 mins @ MGP - average 6:50 on the trail and in the dark. 2 mins active recovery 5 mins @ 10k pace - 6:15 (a tad slow) 1 min recovery 5 mins @ 10k pace - 6:05 1 min recovery 5 mins @ 10k pace - 5:49 pace (closer to 5k on this one) 1 min recovery 5 x 1 mins on - one minute easy - 5:55 ish pace. 13 miles in total - not a bad day at the "running" office.
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| Soft Surface Miles Miles: 5.00 | Pavement Miles 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 recovery miles during lunchtime. Perfect running weather for me - overcast, 50, a bit misty. |
| New Ride 5's Miles: 5.00 | Soft Surface Miles Miles: 4.00 | Pavement Miles Miles: 1.00 |
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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 | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| I had to start at 5:30 because I had an early 7:30 am meeting this morning. Somehow I talked Russ into meeting me early and running another track workout! It's the most he has been on a track in a long time. He's a good sport, for sure. We did a 2 mile warm-up (added a little on to wake up our legs) to Austin High. We then did 8 x 800m with 400m active recovery. This is the Yasso 800 workout that the group traditionally does as the last real workout. This is where you run the 800's at your projected marathon finishing time - so 3:00 for a 3 hour marathon. The one thing that the group does though is they don't do active recovery - they stand and get water, etc - but if you read the true way to do these it is with the 400m in between which amounted to 2 minutes for Russ and me. So I also talked Russ into doing active recoveries. It ended up being a taxing workout, mostly because I started to drop the pace as we progressed. We were on our 5th one by the time the rest of the group showed up. Having others on the track helped getting through the last 3 for sure. 800m @ 3:00 (6:02 pace) 400m @ 2:00 (7:48 pace) 800m @ 2:58 (5:58 pace) 400m @ 2:01 800m @ 2:58 (ditto) 400m @ 1:59 800m @ 2:53 (5:48 pace) 400m @ 2:00 800m @ 2:55 (5:52 pace) 400m @ 2:00 800m @ 2:53 (5:48 pace) 400m @ 2:00 800m @ 2:47 (5:35 pace) 400m @ 2:10 800m @ 2:42 (5:25 pace) 3.25 miles easy back to the annex. Good solid workout to work on turnover. Didn't feel easy but it wasn't really hard, didn't kill it on the last one either. Easy street for the next 10 days! |
| Soft Surface Miles Miles: 5.00 | Pavement Miles Miles: 6.00 | Yellow Fastwitch 5's 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(9) |
| | 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! |
| 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 | 7.00 | 0.00 | 0.00 | 13.50 |
| Last "long" run until the marathon. Parked over at Barton Springs pool and then ran over to meet up with the group at the park. The plan was to run the 10 mile loop with an out and back that made it 13. It was Russ, me, and another runner who has been tagging along. We took it pretty easy the first few but then let the legs feel the pace. Legs are feeling good right now but that is what they are supposed to feel. We were chatting along when I looked at my watch as say a 6:30 pace. Seems like a good sign to me. 8:50, 8:06, 7:50, 7:18, 7:02, 7:03, 6:44, 6:38, 6:50, 6:53, 6:44, 6:50, 6:38, .5 @ 6:50. Soaked the legs in the Springs for 15 minutes. |
| Blue Orange Fastwitch Miles: 13.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just 4 easy miles in the morning. I almost got talked into the Cap10k. I had a bib but decided not to run it. It would have been with some guys running it fairly slowly, but still, I didn't see the point. |
| New Ride 5's Miles: 4.00 | Pavement Miles Miles: 4.00 |
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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 | | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| Warm and muggy morning - parked at the Y and ran a mile to Austin high. The coach gave his Boston speech and then we headed over to Zilker park for a 3k@MGP, but I just made it 4k. Seemed a lot harder than it should have been. Honestly, my legs feel better with more miles. Not sure all this resting is good. The temps didn't help either. It was hard going easy on the way back - probably hitting close to MGP - the muscle memory is there. 2.5 mile warm up - 4k (2.5 miles) @ MGP 2.5 mile cool down |
| Blue Kinvara 3's Miles: 7.50 | Soft Surface Miles Miles: 5.00 | Pavement Miles Miles: 2.50 |
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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 | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Quick run at lunchtime. No watch but know the course/distance. Felt pretty good. 45 degrees - I can't believe I am wearing a long sleeve running shirt in April in Texas. |
| Blue Orange Fastwitch Miles: 5.40 | Soft Surface Miles Miles: 3.00 | Pavement Miles Miles: 2.40 |
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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 | | 5.30 | 0.00 | 1.70 | 0.00 | 7.00 |
| Ran an easy mile then met up with the group at Austin High. The plan was some fartleks for turnover - 10 x 1 min with 1 min easy in between. 2 easy then 10 x 1 min on at 5:50 pace down to 5:30 pace for the last few. Couple miles cool down. |
| Blue Orange Fastwitch 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4 easy on the trail after work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Race: |
Boston Marathon (26.2 Miles) 03:06:45 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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My race seems insignificant at this point. All 45 runners that made the trip from my running group are safe and sound, although a couple were very close when it happened. One was sitting in the medical tent at the finish and another was just coming in. It was a tragic and sad day.
7:07, 6:54, 6:56, 6:50, 6:56, 6:52, 6:53, 7:03, 6:56, 6:53, 6:54, 6:47, 6:52, 6:47, 6:50, 6:48, 7:01, 7:07, 7:25, 7:06, 7:45, 7:03, 7:08, 7:22, 7:35, 7:55, .42 @ 2:47
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| Yellow Fastwitch 5's Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(11) |
| | 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 other runners for 8 easy on the trail - probably could have taken it a bit easier - most miles below 8:00. Russ is training for his marathon so he met up with us after running a point-to-point 15 miler - he hit 13.1 in 1:27:30 - he is definitely ready for a great marathon. He then added the 8 with us. Legs felt a bit sore but not too bad. |
| Blue Kinvara 3'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 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core workout at the gym - my summer goal is to get stronger and leaner. That five to ten pounds of extra fat needs to go. |
| 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 at lunchtime - legs feeling pretty good. It was warm and humid out there. 8:20 AP. Ankle is playing up again - lucky to have made it through the marathon.
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| Brooks Pure Flow Miles: 5.00 | Soft Surface Miles Miles: 3.00 | Pavement Miles Miles: 2.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles at lunchtime. Legs were fine until mile 5 when some lingering fatigue became evident. 6.5 miles in 48 minutes. |
| Brooks Pure Flow Miles: 6.50 | Soft Surface Miles Miles: 4.50 | Pavement Miles Miles: 2.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| My wife is training for a triathlon in June - so my Saturday morning runs are no more until then. Made it to the gym later on and did 6 miles on the inside track. Pretty good clip. Legs are feeling better. |
| Brooks Pure Flow Miles: 6.00 | Soft Surface Miles 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Had quite a turn out for our easy run. It was good seeing some friendly faces. 8 miles easy on the trail with strides, and then a half mile run to see the Bun Run 5k peeps go by at the halfway mark, then back. 9 miles for the morning. Running the Chuy's 5k next Sunday. Hopefully my legs will be ready.
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| Brooks Pure Flow Miles: 9.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went out for a lunchtime run - sunny, hot and humid. Struggled a bit towards the end. |
| Brooks Pure Flow Miles: 6.00 | Soft Surface Miles Miles: 4.00 | Pavement Miles Miles: 2.00 |
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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 | | 92.20 | 40.61 | 10.70 | 0.00 | 143.51 |
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| Brooks Pure Flow Miles: 38.50 | Pavement Miles Miles: 35.90 | Soft Surface Miles Miles: 39.50 | New Ride 5's Miles: 9.00 | Yellow Fastwitch 5's Miles: 37.20 | Blue Orange Fastwitch Miles: 25.90 | Blue Kinvara 3's Miles: 15.50 |
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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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