| 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 | | 94.75 | 50.45 | 10.00 | 0.50 | 155.70 |
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| Kinvara 4's Red Miles: 31.25 | Kinvara 3's - Silver Miles: 12.00 | Kinvara 4's Yellow Miles: 82.45 | Hoka One One Miles: 22.00 | Saucony Ride 5 - Pair II Miles: 5.50 |
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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 | | 13.00 | 1.25 | 0.00 | 0.00 | 14.25 |
| Should be last medium long run - ran the hills again - this time Lost Horizon to the bottom of Rain Creek - turn left - 1 mile climb all the way up then turn around and back down, then up the other side up to Great Hills - then Jollyville back. Heartbreak has nothing on the Rain Creek hills.
Pace was sane as calves were a bit sore from Saturday still and didn't see a reason to really push the pace - I just wanted to get some miles in.
Hot and humid as heck too - close to 70 with 98% humidity.
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| Kinvara 4's Red 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins spinning.
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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 | 5.00 | 0.00 | 12.00 |
| 2 miles warm up to the track - most of the group got an early start since this can be a long workout. The guy I wanted to run with ended going easy on the trail as he is nursing an injury.
So all by myself - 8 x 1000m @ HMGP with 400m run slightly slower in between 1000's.
It was 73 degrees and 90% humidity at 5:45 am so I knew this would be a tough one. Suprisingly, it was my legs more than my cardio that struggled at the end. I think it is the combo of ramp up in miles, pace and hills coupled with the weights on Tuesday.
I mananaged without stopping but the 10 I thought I would do ended at 8. Which was fine as I can feel a bit of the knee issue coming back. Time to take it easy now.
2 mile warm up
(8 x 1000's between 6:23 and 6:13 pace)
3 miles cool down.
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| Kinvara 3's - Silver Miles: 12.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| decided to take a day off to rest the knee.
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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 | 6.00 | 0.00 | 0.00 | 14.00 |
| Wasnt sure if I was going to do this run as it is through the hills again and I didn't want to aggrevate anything. I figured I would start off with the group and see what happened. If needed I would keep going on the trail.
In the end it felt good so I ran with the 3:10 group for the easy part up to the bottom of Mt. Bonnell - then we turned around and it was MGP all the way back through the hills on Pecos and then back down to the trail and finish. My watch died but guessing 6:40's for MGP as I finished well ahead of the 3:10 group and they were running 7:10's.
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| Kinvara 4's Yellow Miles: 14.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles this am with Kevin in the neighborhood. Slow and easy.
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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 miles on the trail at lunchtime.
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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 | | 2.25 | 9.00 | 1.00 | 0.00 | 12.25 |
| Was going to meet up with the group for Super Fartlek day, but turned off alarm instead of hitting snooze - so I woke up at 5:30 - too late to meet the group.
I decided to run a 10 mile MGP run in the neighborhood and I must say this has been the best that I have run this - still can't see running this for 26 miles but it felt pretty good. 48 degrees helped, too.
1.25 mile warm up then
6:52, 6:56, 6:49, 6:53, 6:55, 6:48, 6:47, 6:42, 6:55, 6:20
1 mile cooldown with 3 x 1 min @ 5k pace.
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| Kinvara 4's Yellow Miles: 12.25 |
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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 | | 3.50 | 4.00 | 4.00 | 0.00 | 11.50 |
| Had issues with my garmin so had to dig out the old garmin. I have to turn it on with the tip of a pen because the rubber button is gone. But it works. However, this means I can't get the light to turn on so I had to wear a head lamp. This set me back about 20 minutes in getting out of the house this morning.
Anyway - 2 miles warm up and then 4 @ MGP (6:50 AP) and then 4 x 1 mile @ LT pace with short recoveries in between. These miles were 6:20's.
1.5 miles cool down back to the house.
The weather was deceptive - it seemed cool with the wind but it wasn't - 98% humidity and 60 degrees. But I survived. Legs were a bit fatigued by mile 4 for sure. It will be interesting to see what happens at the marathon. I haven't raced any races since last year at Boston. Hard to believe.
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| Kinvara 4's Red Miles: 11.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 on the Town Lake trail. Legs were a bit sore from yesterday.
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Pretty warm and muggy - just 10.5 with the last couple at or close to MGP. My watch was giving me fits so I left it at home.
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| Kinvara 4's Yellow 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 days complete rest - trying a hard taper - I might hit 20 miles this week.
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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 | | 1.50 | 4.00 | 0.00 | 0.00 | 5.50 |
| 40 degrees in Austin in April?????!!
Supposed to be an easy run with 3k@MGP but I thought I would make it 3 miles @ MGP and then, of course, I really couldn't slow back down on the last mile so it ended up being 4 miles.
1 mile warm up with 4 @ MGP and 6 x 100 m strides at 5k pace.
6:45 pace felt challenging, cruised at 6:58 pace - may be a telling sign.
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| Kinvara 4's Yellow Miles: 5.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy at lunchtime.
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| Saucony Ride 5 - Pair II Miles: 5.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy at lunchtime with some pick ups towards the end.
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| Kinvara 4's Red Miles: 5.50 |
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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 | 0.50 | 2.00 |
| Aussie carb load - 1.5 miles easy followed by 2.5 mins hard, 30 seconds all out, followed by 700-800 grams of carbs today.
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| 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) 03:13:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| This pretty much sums up Boston for me:
Four weeks ago I didn't even think I would be able to run the Boston Marathon. Today I was able to participate in one of the most awesome experiences in my life. The crowds were absolutely incredible and the noise at points was deafening. At certain points it almost brought tears to my eyes. The people here are truly amazing - and I am thankful that I could make it, be able to run (and finish!), be a part of this experience and to share it with my Gazelle family.
As for the race itself, I thought a 3:05 was entirely possible, and at a minimun a 3:10 - alas, it was not meant to be, the heat and lack of miles in the legs did me in. I ran a 1:31ish half, but the hills and heat and lack of mental fortitude did me in.
Still - awesome experince and in the end I was happy just to have been there.
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| Kinvara 4's Yellow 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(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2.5 mile walk at lunchtime.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3 mile walk at lunchtime.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3 mile walk at lunchtime.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the trail and lunch with a half mile walking stint in there somewhere. Legs felt pretty beat up!
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| Kinvara 4's Yellow Miles: 4.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy in the am - woke up and couldn't go back to sleep. Legs are feeling better. Pretty hot out there!
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| Kinvara 4's Yellow Miles: 5.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles early - not watch but problaby ran too fast.
Core workout at the gym duriing lunch time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Enjoying the nice weather - 5 at lunchtime - no watch but pretty good clip.
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| Kinvara 4's Yellow Miles: 5.00 |
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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 | | 94.75 | 50.45 | 10.00 | 0.50 | 155.70 |
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| Kinvara 4's Red Miles: 31.25 | Kinvara 3's - Silver Miles: 12.00 | Kinvara 4's Yellow Miles: 82.45 | Hoka One One Miles: 22.00 | Saucony Ride 5 - Pair II Miles: 5.50 |
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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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