| 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 | | 166.65 | 11.50 | 9.00 | 0.00 | 187.15 |
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| Kinvara Lime Green II Miles: 78.90 | Kinvara Green Miles: 60.00 | Kinvaras - Black Miles: 16.00 |
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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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 60 minutes, 6.75 miles on the elliptical - 8,800 strides - HR 150's. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Another go on the elliptical - 6.5 miles. Fun, fun, fun. |
| 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 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles on the elliptical. I am actually getting used to this. Tomorrow I leave for Europe, Friday will be a lost day from Jet lag, I think I will try an easy run on Saturday and see how it goes. Not 100% but very close. I think it was 70 degrees there today. It will be nice to see the family again, though I must admit the week off was nice and stressfree. :-) |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 50 degrees and overcast at 6 am. It was already quite bright outside. I am glad I had the patience to wait this long before attempting to run. This morning went off with out a hitch and I have zero pain at I type this. Hopefully, I am over the injury. I even brought my super-cushy-high-heel Nike Vomero's with me. I have not worn them for months but figured it would not hurt to run the first few runs in them just in case. I have worn them in the past to get through injuries and it worked. I grabbed the Garmin my wife had been using. This was a mistake because the battery was gone after a mile and half. I figured I put in a good 4.5 - 5 miles @ recovery pace. If all feels good the rest of the day I will go out for another 5 tomorrow.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Chilly 56 degrees and windy - sorry guys. :-) I ran 4 miles with my wife on some local trails. I haven't run such an easy pace in a long, long time, but it was good for my Achilles. And I pushed her to 4 miles which she has never done, so it was good for her, too. I actually had some running soreness from yesterday which is odd. It has not been that long since I ran last. Anyway, things are feeling pretty good so I plan on running 4-5 miles easy this week and see how it goes. I would like to be at a place where I can start training when I get back to the U.S.
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| Kinvara Lime Green II 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Solid 7 miles this morning with zero pain. A comfortable 8:30 pace on a flat manicured path around a couple of small ponds. 1 lap was close to a mile. Windy and chilly - low 50's. I had to break out a regular running shirt. Feel very close to back to normal. We walked around a big Dutch amusement park for 8 hours today and no lingering soreness, either. My wife is hopeful that this will solve my moodiness. I must say I was in a very good mood today. LOL.
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| Kinvara Lime Green II 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another cool morning - ran 4 miles through some paths/trails and then hit the road for another 4. I am quite sure the injury is gone. I pushed the pace the last 2 miles to 7:40's and felt very good. Overall pace for the run 8:24. |
| Kinvara Lime Green 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Great morning - overcast and 62 degrees. Went out on some country roads this morning and through a couple small villages. I actually saw another runner this morning. He looked at me with a look of surprise, too. There are joggers around but runners are rare. Well, you know how to tell the difference. I ran just over 7 miles with the last 4 in 7:40's range. Overall pace for the run was 8:00. I will probably take tomorrow off since I don't want to push the mileage to high or too fast the first week back.
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| Kinvara Lime Green II Miles: 7.40 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles through the Dutch countryside in the rain. I didn't mind, though. It was a light misty type of rain until the very end of the run when it decided to come down a bit harder. Overall pace was 7:40 with a couple sub 7:00 miles for the last 2. My achilles held up quite well though I can feel a bit of soreness now. I think some stretching is all I need. The pace felt good and comfortable - at one point I thought I was plodding along at 8:00 plus pace and I looked at my watch and it read 7:30 pace.
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| Kinvara Green Miles: 13.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| We drove down last night to Germany to visit friends. We are in a small village in the German wine country. Gorgeous views. I went for a run today through the vineyards overlooking a valley. I followed the access roads, some grass covered, for 3 miles and then turned back. I could hear the church bells from the village below as they announced 10 o'clock. Pretty cool. :-) 8:10 overall pace. |
| Kinvara Green Miles: 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 miles this morning in the German wine country. Last few in the 7:40's. Nice run. Snapshot of the where I ran: 
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| Kinvara Lime Green II 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(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
| Getting some summer weather here in Holland. Temp was around 70 - 72 this morning. Decided to run a progressive type run this morning. It went fine until the last mile which was a struggle. Oh where, oh where, did my V02Max go? :-) 8:16, 7:52, 7:40, 7:37, 7:23, 7:15, 7:06, 7:11, 6:35, 6:20. Overall AP 7:20.
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| Kinvara Lime Green 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Thunderstorms last night cooled things off - 65 degrees with a nice cool wind. 7.5 recovery miles: 8:30's. |
| Kinvara Lime Green II Miles: 7.50 |
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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 | | 8.00 | 1.50 | 0.00 | 0.00 | 9.50 |
| Back in Texas after a lovely 20 hour trip. We got in last night around 10pm. I slept OK until 5 am though I woke up quite a few times. Met Dan this morning at Barton Springs pool for the 8 mile loop. I got there a bit early and did 1.5 miles warm up. It was nice to catch up with Dan but I can do without the heat. It will be fun acclimating again. Dropped the pace on the last 1.5 miles to 6:45 pace. Jumped in the springs afterwards for a nice cool down. Overall pace for the run was 8:04. |
| Kinvara Lime Green II 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run this morning with Kevin. It was nice to catch up on things. Temps were not too bad. 7:55 overall pace with some 7:30's-7:40s for the last few miles. |
| Kinvara Lime Green 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| This morning's run turned into a train wreck. Started off strong and took the hilly route out and I was going strong until mile 6 when my heart rate started to get a bit out of control. I think the hills and quick pace did me in for the rest of the run. My legs were hurting and I was not feeling good. I am still suffering a bit from jet lag - woke up again at 3:30 am. I tried to go back to sleep and I think I did but it was not good sleep. Oh well, chalk it up to the heat, being tired, and lack of good nutrition last evening. Overall average pace: 7:50 with slow warm up mile and a bit of fade at the end.
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| Kinvara Lime Green II 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice run this morning - 7:50's-7:40's. I stopped for a quick drink at an office building. They have a hose out front. Anyway, the water in the hose was cooler that what came out the main pipe in the ground. Goes to show how warm the ground is around here. Nothing like drinking warm water.
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| Kinvara Green 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 | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
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Felt much better this morning so by mile 2 I decided to run a progressive run. Not for sure but it felt less humid this morning. Maybe it's wishful thinking or I am adjusting to the heat again. Stopped at mile 5 for a quick drink of water and the last couple miles were a struggle. Overall AP 7:24 8:56, 8:03, 7:39, 7:26, 7:11, 7:00, 6:47, 6:35.
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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 | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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Warm and humid morning - nothing new on that front. Struck out with the group today for 16 miles. I had decided to go without carbs until late in the run. I think I had a GU around mile 12 but that was probably too little too late to sustain the pace we were running at. The group I was with dropped the hammer and started running 6:30's. I backed off and by mile 14 I was over heating and not feeling that great - basically a classic bonk. But that's OK since my intent was to train the body to use its fat stores for energy. The last 2 miles felt very lousy. I waited for Kevin - who was behind us - at the water stop at mile 14 and we took it easy to finish the run. Overall pretty happy considering the conditions and any lack of a quality long run in the last several weeks. 8:28, 8:12, 7:39, 7:35, 7:25, 7:32, 7:16, 7:11, 7:07, 6:57, 6:43, 6:44, 6:48, 7:20, 8:15, 7:50. Overall pace 7:25.
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| Kinvara Green Miles: 16.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Met Dan at BS pool at 6:30 am. Ran a mile on the trail prior and then did the 8 mile loop followed by a dip in the pool. Glorious morning - warm but low humidity. |
| Kinvara Green 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy - legs a bit sore from the last couple of days. 8:04 overall pace. |
| Kinvara Green Miles: 8.00 |
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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 | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| Strange am weather wise - it was 81 when I started but 77 by the time I finished and noticeably cooler. Accuweather.com has next Tuesday's low at 60 degrees! I will believe when I feel it. It appears the high pressure is going to break up this weekend. Anyway, I parked at Barton Springs and then ran to RunTex where the group was just leaving. Ran back with them to Zilker park. We ran 5 x 2000m repeats around the park on the road. The first one was a "warm-up" repeat just to get the legs moving and to feel the pace. I jumped in with the lead group. Most fell back by the third repeat so that tells me they were running too fast at the beginning. I ran 4 repeats and told myself I would run a 1000m instead of a full 2000. My legs were tired. But at around the 1000m mark I heard footsteps by another runner who was not in our group but was trying to push it for the last repeat. At that point I decided to keep going and not let her pass me. It worked out for both of us - I ran the whole 2000 and she ran faster than she would have.
One mile cool down on the grass. The repeats were a bit short of 2000m.
2000m (1.23m) in 8:04 (6:38 pace) 2000m in 7:26 (6:03 pace) 2000m in 7:28 (6:05 pace) 2000m in 7:28 (6:05 pace) 2000m in 7:25 (6:04 pace)
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| Kinvaras - Black 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(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery miles at 8:30 pace. |
| Kinvaras - Black 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 | | 166.65 | 11.50 | 9.00 | 0.00 | 187.15 |
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| Kinvara Lime Green II Miles: 78.90 | Kinvara Green Miles: 60.00 | Kinvaras - Black Miles: 16.00 |
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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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