| 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 | | 239.70 | 2.00 | 0.00 | 3.00 | 244.70 |
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| Brooks Pure Flow Miles: 5.50 | Soft Surface Miles Miles: 62.50 | Adidas Energy Boost Miles: 11.00 | Blue Kinvara 3's Miles: 90.90 | Pavement Miles Miles: 104.95 | Saucony Ride 5 - Pair I Miles: 53.40 | Saucony Ride 5 - Pair II Miles: 33.90 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Finally able to run again - came back from my trip on Friday but was quite ill all weekend. Still not 100%. |
| Brooks Pure Flow 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Got up early and drove down to Barton Springs - did the 11 mile loop - watch died but I had a pretty good pace going. My legs were actually a bit sore later on during the day. Nice cool morning - dove in the springs afterward to cool down. Good start to the day. |
| Soft Surface Miles Miles: 11.00 | Adidas Energy Boost 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 | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
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6 miles on another nice and cool morning. Took it nice and easy - legs a bit sore from yesterday's 11 miler. Amazing that a few days off seems to get the legs out of shape. 4.5 at lunchtime. Warm but still enjoying the dry air coming down from the north. |
| Blue Kinvara 3's Miles: 10.70 | Soft Surface Miles Miles: 2.50 | Pavement Miles Miles: 8.20 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the am - still not feeling 100% but forced myself out the door anyway. After a warm-up mile dropped the pace in the low 7:00's. |
| Blue Kinvara 3's Miles: 10.00 | Pavement Miles Miles: 10.00 |
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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 |
| Legs still feeling a bit tight and sore but did 7 slowish miles on the indoor track. Hopefully I will be ready for Mt. Bonnel tomorrow! |
| Blue Kinvara 3's Miles: 7.00 | Soft Surface Miles 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 | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| Missed the main group for the Bonnel trek so I took off on my own. Later another group that started from Barton Springs caught up with me at a water stop. I wasn't really feeling that great but decided to hang with them. My body handled the heat pretty well and I ended up having a good run. 7:30's most of the with low 7:00's for the last couple followed by 10 x hill sprints at the end. |
| Blue Kinvara 3's Miles: 12.75 | Soft Surface Miles Miles: 3.00 | Pavement Miles Miles: 9.75 |
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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 slow recovery miles in the am. |
| Blue Kinvara 3's Miles: 8.00 | 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 |
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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 miles in the am - only marginally faster then yesterday. |
| Blue Kinvara 3's 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around the trail in the am - this weather is really kicking my butt. |
| Blue Kinvara 3's Miles: 10.00 | Soft Surface Miles Miles: 10.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in and didn't feel like running at lunchtime - heat is taking a lot out of me - went to the gym for a quick core session instead. |
| 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 | 2.00 | 0.00 | 0.00 | 12.00 |
| Got some new kicks so I thought I would try them out. ($50 a pair with discount on runningwarehouse.com) I bought 2 pair but at that price I may need to order a couple more. Warm and muggy - 8 mile progressive run - last mile 6:30 pace. Could have pushed it, but why? Followed by 10 x 12 sec steep hill sprints. Lunchtime - 4 miles on the treadmill (just too hot outside for me) @ 8:30 ish pace. |
| Soft Surface Miles Miles: 4.00 | 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 recovery miles - very slow with hill sprints and core stuff making the hips pretty sore. |
| Pavement Miles 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met up with the group at 6 am - 80 degrees and humid. It was a hilly route today but was broken up nicely with Rollingwood hills, then back down to the trail, then the Enfield hill loop, and back down to finish on the trail. Very slow start and picked it up a tad - not out to set any records today as much as I just wanted to survive and get through it. 9:30 first mile, a couple mid 8:00s and then into mid-high 7:00s for the rest - overall AP of 7:55. |
| Soft Surface Miles Miles: 4.00 | Pavement Miles Miles: 10.00 |
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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 |
| Ten mile out and back from the house - tried to keep it on the slow side. |
| Pavement Miles Miles: 10.00 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 4.5 miles in the rain early am - felt great. Quad bugging me a bit so instead of afternoon run I did 15k in 30 minutes on the indoor cycle at the gym. Watts averaged around 200 - 220 but also did some lighter resistance but at 120 RPM to get the legs loosened up. Legs felt pretty good afterward. Going to put down three running miles as an equivalent. |
| Pavement Miles Miles: 4.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Had a meeting downtown so I drove down early to get a run in on the trail. I tried a 8.5 mile progressive run - it's going to be a slow climb back up to where I used to be. I am mentally weak lately. Finished with 5 20 second hill sprints on a medium sized hill. Ran 3.5 on the treadmill at lunchtime down to 6:30 pace for the last few minutes. |
| Soft Surface Miles Miles: 12.00 | Saucony Ride 5 - Pair I 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Was going to meet up with the group for Fartleks - time to start introducing some turnover - but my quad was a bit sore so I didn't want to push it - ran a 10 mile easy run with the last 6 -mid 7:00's. Other than a bit of soreness the legs felt good today. |
| Pavement Miles Miles: 10.00 |
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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 | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| went a bit long - and a very slow pace. |
| Saucony Ride 5 - Pair II Miles: 5.65 |
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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 |
| Met up with the group for a hilly run - 75 degrees and 85% humidity. John saw me and pulled me up front - which certainly wasn't my plan. First 3-4 miles had some good climbs then we made our way over to the St. Edward's campus then back into town. One of the runners was going for 14 and I really didn't feel like it - the other 2 decided to finish around 10 but I wanted 12 so I took off on the trail and went the long way back. 5 good strides at the end and made it into Barton Springs pool before they started charging. Went off the diving board straight in - nice and refreshing for sure.
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| Blue Kinvara 3's Miles: 9.00 | Soft Surface Miles Miles: 3.00 | Saucony Ride 5 - Pair I 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met Dan at Barton Springs for an 8 mile run on the trail. Hot and humid but jumped in the springs afterward which felt good. |
| Saucony Ride 5 - Pair II 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| No time to run in am - went to gym for lunch to meet with a personal trainer. We get 3 free sessions as members and I never took advantage. Bad news: 11-12% body fat. Good news: that's 40 lbs of fat that I have to lose - so getting to 155 is totally achievable. BMR of 1800 calories so those 10 mile days that's about 3000 calories I need to eat to maintain, and I am pretty sure I have not been eating that much. So probably putting my body in a mode of not losing weight which I why I plateaued. Anyway, did 30 minutes on a eliptical machine that was on steroids - never used this machine - they only have one of them and it's pretty difficult. Then did 10-15 minutes of exercices and I could really feel it in my legs on the way back to the locker room. I feel weak compared to where I was last year. |
| 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 |
| Out and back from the house - man, 6:50 pace seems like a 5:50 pace in this weather. Or maybe I am out really out of shape. |
| Pavement Miles Miles: 10.00 | Saucony Ride 5 - Pair II Miles: 10.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy at lunchtime - 90's maybe? It was hot, for sure. That's what I get for not waking up at 5 am! |
| Soft Surface Miles Miles: 2.00 | Pavement Miles Miles: 5.00 | Saucony Ride 5 - Pair I 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 | | 7.45 | 0.00 | 0.00 | 3.00 | 10.45 |
| Picked out the first workout from Hanson's book to start getting back into it. If I am following the 18 week plan training officially starts next week. Ugh. Not ready. Anyway, I did ok, the legs are still there but the last one got the HR up there - so there is plenty of work to be done and much improvement to be made. 3.5 miles warm-up and then 12x400 with 400m active recovery. Paces all over the place - one can tell it's been 3 months since I have touched the track. 1:30, 1:33, 1:30, 1:28, 1:28, 1:27, 1:30, 1:27, 1:24, 1:26, 1:28, 1:23 1.2 miles cool down back to the house.
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| Blue Kinvara 3's Miles: 10.45 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6.25 easy miles early, 4.75 at lunchtime - high humidity or high heat - pick your poison. |
| Blue Kinvara 3's Miles: 7.00 | Soft Surface Miles Miles: 4.00 | Saucony Ride 5 - Pair I 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Dew point 75 - just a miserable run all together. Can't remember a worse run in a while - not there mentally or physically. |
| Saucony Ride 5 - Pair II Miles: 10.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day 3 of no running!! Yikes. I wanted to get up this morning but jetlag kept me up until 2 am - so not much sleep at all. Tomorrow morning for sure. I plan on running by Buckingham Palace and then around Hyde Park and Kensington Palace. Think it will be in the 50's tomorrow am. |
| 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 | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Nice morning - dew point 55 - big difference! Ran from the apartment up to Buckingham Palace then 2 laps around Hyde Park and then back. Got a bit lost on the way back but wasn't too hard to find my way. Last few miles I was cruising with some 7:00- sub 7:00 miles. Felt good to run that kind of pace again. Quite a lot of runners out and about. The big thing in Britain seems to be to run with a Camelback. Seems like overkill to me - I did my 11 miles with a 8 oz hand held running bottle - I can't imagine all of these runners are going for 20 mile runs. lol.
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| Saucony Ride 5 - Pair I Miles: 11.40 |
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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 | | 239.70 | 2.00 | 0.00 | 3.00 | 244.70 |
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| Brooks Pure Flow Miles: 5.50 | Soft Surface Miles Miles: 62.50 | Adidas Energy Boost Miles: 11.00 | Blue Kinvara 3's Miles: 90.90 | Pavement Miles Miles: 104.95 | Saucony Ride 5 - Pair I Miles: 53.40 | Saucony Ride 5 - Pair II Miles: 33.90 |
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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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