| 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 | | 109.45 | 0.00 | 16.10 | 0.00 | 125.55 |
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| Brooks Defyance 2 Miles: 42.00 | Mizuno Wave Rider 12 Miles: 83.55 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Brutally warm today - it was 82 degrees at 5:45 am with something like 90% humidity. The heat index was probably around 90. One saving grace was that it was overcast. 20 mile long run today. 64 miles for the week and I could feel it. I took it a bit slower today due to heat, some soreness in my left shin, and the miles I put in this week. I tried to run some MGP miles around mile 10 - 11 (only managed 7:40's) but I was not doing so well. Several times in the late miles my heartrate was working harder than it should have been for the pace. A couple times I would catch a breeze and would feel a chill. If you feel a chill in 85 degree weather you know your body must be really hot. It was a tough day but I made it. Overall pace was in 8:20's. I guess if one follows conventional wisdom of 30 - 60 seconds slower than MGP it was an ok run. I would have been happy to have some better pace miles in there. Splits: 9:14, 8:29, 8:08, 8:18, 8:11, 8:33, 8:21, 8:33, 8:27, 8:11, 7:43, 7:48, 8:09, 8:16, 8:36, 8:14, 8:20, 8:40, 9:02, 7:56. |
| Brooks Defyance 2 Miles: 20.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Nice moring - only 73 degrees with a breeze.
11 miles easy this morning - 8:20's average. |
| Brooks Defyance 2 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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76 degrees this morning.
11 miles easy, a tad bit slower than yesterday - in the 8:30s. 42 miles in the last 4 days and one of those days was a rest day. Easy miles or not, that's a lot of miles (for me anyway) and my legs were a bit tired by the end of today's run. |
| Brooks Defyance 2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 77 degrees, humid. 8 easy - 8:20's. Had a deep tissue massage last night and my legs were a bit sore from that.
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| Mizuno Wave Rider 12 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 | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
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I tried out some melatonin last night as I am headed for Europe tomorrow. I wanted to see if it would help me sleep. I need to get as much sleep on the plane ride over as possible. Anyway, it works. I woke up 6 but did not get out of bed until 7 am. Therefore, I had to run the indoor track at the gym during lunch. The plan was for 7 miles with 3 faster paced miles. I am running a 1/2 marathon on Sunday. 5 miles easy tomorrow, Saturday off.
I ran 5 @ around 8:00 pace and then 3 progressive miles: 6:50, 6:44, 6:35, with a half mile cool down. No problems with the faster paced miles at all. It's amazing what difference a climate controlled environment makes. :-)
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| Mizuno Wave Rider 12 Miles: 8.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy miles. |
| Mizuno Wave Rider 12 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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| | Race: |
Vlieland 1/2 Marathon (13.1 Miles) 01:32:20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 13.10 | 0.00 | 14.60 |
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I took Saturday off, as suggested. I flew into Germany Saturday morning at 7:30 am with about 5 hours of sleep. Well, the best sleep one can get in an airplane anyway. We drove up to the Northern coast of Holland later that day. We had to catch a ferry to get to the main island, Texel. The drive up was about 3 hours. I slept pretty well that night, getting up Sunday morning at 8:00 am.
I did not really prepare for this race eating wise. I made sure I had a good dinner and breakfast. The race did not start until 12:30 pm. I had to catch a ferry from the main island to Vlieland and then catch a big truck like thing that went across the beach to get to the nearest road. From there we caught a bus to town. I say we because I ran into a group of Dutch runners from the main island. During the ride over I learned that the course would not be flat, but instead a good portion would be run on the bike paths through the dunes that separate the beach from the main land. These dunes were pretty good sized as well. I knew at that point it would not be an easy run.
The hardest part was the wait until the race. The start was at 12:30. This was in order to allow all the runners coming from off of the island time to get there.
At the beginning I took off with about 200-300 runners. I got caught behind some slower runners and had to make my way around them - I probably lost 30 seconds or more overall gettting through this first quarter mile or so. The first few miles went well. It was warm - high 70's, but no humidity and a nice breeze. This breeze would come in handy later on the last couple miles. My plan was to stay close to 7:00 pace the first few miles and see how it went.
I don't have my splits but will post later. Most were around 7:01 - 7:08. I was doing well and then we hit the dunes. It was hard - I pushed the pace but the the temps were rising - the sun was full and there was no breeze here. It was long too - with no crowd support and after I passed quite a few runners - I was pretty much all alone. From that point of view the race was a good mental test.
We got out of the dunes with about 7km left. The last 3 miles were realy tough. This is what worried me the most - by mile 12 my legs were dead. I was holding on to a 7:20 pace - at mile 12. I was trying to survive at this point. The last 1/2 mile was the town with crowds out. This helped a lot. I was able to pick it up - running about a 6:30 - 6:40 pace to the finish.. I could not go any faster at this point.
My final time was 1:32:20 - something like a 7:03 pace overall. I was hoping to break 1:30 with all the training I have been doing. It was not in the cards this time around.
I am somewhat disappointed. I also really irritated my knee-shin - the part that has been bothering me. Again, I did not feel it during the race. But once I stopped running the pain kicked in. I plan on taking a couple days off. I need a mental and physical break at this point.
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| Mizuno Wave Rider 12 Miles: 14.60 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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Great running through a local forest. Gotta like those Europeans, 6-7 different running, walking, biking paths of varying lenghts, all clearly marked with different colors. |
| Mizuno Wave Rider 12 Miles: 9.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy through the forest. |
| Mizuno Wave Rider 12 Miles: 8.50 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles, I ran to the German border and back. My injury started to hurt a bit at mile 8 - took it pretty easy the last 2 miles. Hit some good 7:40's before hand though. Great, cool morning. |
| Mizuno Wave Rider 12 Miles: 10.50 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles today. My injury is still bothering me - enough that I could not do a 20 miler. Did some 7:30 - 7:50 pace miles. |
| Mizuno Wave Rider 12 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 easy today. The pain in my knee is a lot better, but on Sunday's run, I hurt my right glute compensating for the left knee. It was very painful this morning, hard to walk around right now. Looks like the pool tomorrow. |
| Mizuno Wave Rider 12 Miles: 7.25 |
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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 |
| 40 minute swim before they closed the pool for a class. |
| 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 |
| 60 minute swim in lap pool - non-stop. Injuries feeling better. Still a couple days away before running. |
| 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 |
| No swimming available today. |
| 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 |
| Travel day back to the US. |
| 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 |
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I saw a sports Dr. today and she worked on my knee and glut areas. Her analysis is that my pelvis is out of balance which is causing the problems. IT band tightness is also contributing to the knee soreness, and the glute is from very tight back muscles. They also hooked my back up for some elctro therapy, and used sonic waves on my IT band. She prescribed foam roller and stretching 3 times a day. I will see her again on Wednesday. She also suggested to keep running. |
| 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 | | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
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I tried running around the indoor track at the gym. I managed 1.2 miles before it became to uncomfortable to continue. I went over to the eliptical but that caused the glut to hurt, as so did the recumbent bike. I ended up in the pool.
50 minutes of aerobic exercise with HR between 135 and 145.
This is not a good place to be at this time in training - only 7 weeks until the marathon! Hopefully I will recover in time to resume training. I ran a hard 1/2 in 1:32 so if all goes well I should have the fitness to BQ (3:20) at Chicago. I already bought my plane ticket and room, so I will be out some $$ if I can't make it. |
| Mizuno Wave Rider 12 Miles: 1.20 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Went to the Y and did some work on a foam roller. Swam laps for 60 minutes non-stop. Swimming laps for an hour is about as exciting as watching paint dry. :-)
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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 |
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I happend upon this machine (woman not included) at the Y - I did 65 minutes - 60 at 140 - 150 heart rate, 5 minutes cool down. Excellent workout and did not adversley affect my injuries.
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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 |
| 60 Minutes on the SciFit machine plus 5 minutes cool down. |
| 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 |
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60 minutes on the SciFit machine. The exercise further irritated my injuries. I am going to take a couple days of complete rest. I saw the sports chiro at 4pm and I have some serious back problems - extremely tight - which is causing the other problems. She worked on my right side and my left hamstring was being affected. She ordered a full set of lumbar x-rays to rule out any disc problems. I also say a medical Dr. who prescribed 4 weeks of PT. I am trying to get in to PT this week, but the person I want is highly sought after and booked up. Hopefully I will get a cancellation.
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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 | | 109.45 | 0.00 | 16.10 | 0.00 | 125.55 |
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| Brooks Defyance 2 Miles: 42.00 | Mizuno Wave Rider 12 Miles: 83.55 |
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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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