| 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 | | 223.45 | 31.50 | 13.47 | 0.50 | 268.92 |
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| Saucony Ride 5 - Pair I Miles: 18.45 | Saucony Ride 5 - Pair II Miles: 49.00 | Blue Kinvara 3's Miles: 132.47 | 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: 162.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 0.00 | 0.00 | 0.00 | 7.45 |
| A bit warmer this morning - sun is out early here - sunrise is 5:25 am!! By the time I got out a 7 am it was getting a bit warm. (Nothing like Austin!) Still - good run - faster than it should have been.
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| Saucony Ride 5 - Pair I Miles: 7.45 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| haha - lot's of catching up to do on my blog. Last run in London - left for the Netherlands. 8.5 miles.
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| Saucony Ride 5 - Pair II 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles. |
| 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 |
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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 mile progressive run. Felt good - the sun was out the the air was cool enough. |
| Blue Kinvara 3's 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 super easy. I am actually enjoying running again. |
| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.50 | 0.00 | 9.50 |
| Hard to get my mind into this workout because I knew it would hurt a bit. Tracks as we know them are not very popular here - at least I haven't found any. So I found a nice stretch of bike path to run 800m repeats on. 2.5 miles warm up then 7 x 800m with 2 min active recovery between sets with some cool down miles thrown in a the end. 9.5 total miles. 800's - 3:09 (haven't done these in a while!), 2:58, 2:54, 2:55, 2:52, 2:48, 2:54. Not too shabby but definitely room for improvement.
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| Blue Kinvara 3's Miles: 9.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 super easy. |
| Blue Kinvara 3's 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 | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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50's and 56 dew point! yeah. 5 out and back through a couple quaint Dutch villages. Last 5 @ MPG - 6:46 AP. Felt good. Time to start getting used to the pace again.
6 x 20 second strides at 5k pace on the grass to finish it off.
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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 | 0.00 | 0.00 | 7.00 |
| 7 easy - already have my routes mapped out around here. Pretty amazing running country with lots of biking and walking paths everywhere. |
| Saucony Ride 5 - Pair 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Great run through a few Dutch villages. I like how the small towns are only 3 miles apart - it's perfect for breaking up a run. One of the best runs I have had in a long time. |
| Blue Kinvara 3's Miles: 13.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today - up late last night with the family at an amusement park. Got to be around 1 am. I am on vacation after all! |
| 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 |
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Same route as Saturday but cut it a bit short. 9 minute plus warm up mile and then an 820 but didn't take long to get into a groove. Ran mid to low 7:00's the rest of way - starting to like this cool weather. It's giving me some confidence back. :-) 8 x 100m strides @ 3k pace to finish up. 730´s AP. |
| Blue Kinvara 3's 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 | 3.72 | 0.00 | 10.72 |
| Really nice morning - it's going to be hard to leave. Ran to this little stretch of paved pathway through a wooded area to do 1000m repeats. Ran close to 3 miles warm-up, then 6 x 1000m with 2 min recovery in between reps. I did better than expected so that's always a good thing. I find it a bit more challenging running repeats on a long stretch vs. the track. I was pretty consistent with the paces though.
Times: 3:45, 3:39, 3:39, 3:39, 3:40, 3:38. 3 miles cool down - 7:30's.
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| Blue Kinvara 3's Miles: 10.72 |
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 50 degrees with a slight breeze - my hands were a bit cold. I know it's hard to imagine. Anyway, made myself run slow so I could enjoy the great morning. 8.25 miles @ 8:50 pace.
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| Blue Kinvara 3's Miles: 8.25 |
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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 | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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A bit warmer this morning - about 65 with a slight breeze. Thought about trying out a new route but after studying the map I decided against it. I didn't want to be thinking about where I needed to go while I was trying to maintain pace. Legs still felt a bit beat up from the 1000's on Tuesday but once I got into pace they were fine.
5.2 miles easy at 8:10 AP and then 6 miles MGP tempo run with .8 mile cool down. MGP miles: 6:48, 6:45, 6:48, 6:47, 6:52, 6:37 = 6:46 AP I know this won't be possible when I get back to the Texas heat, but it is nice to know I can do it. The plan is to run a MGP run once a week increasing in mileage from 5 up to 10 miles at pace. Not sure how this will work in the heat. Hopefully it will start cooling down a bit in the mornings by late September. If I can get these runs up to 13-14 miles including MGP miles that should be pretty beneficial vs. the 13-14 mile progressive runs that I normally do.
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| Blue Kinvara 3's 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(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| A bit warmer this morning! 8.5 super easy. I actually saw 3 other runners out there this morning. That's a record. Also, I have discovered that the Dutch have a lot of dogs but they are not very good at cleaning up after them. So if one runs on the grass next to the paths it's not "Where's Waldo?" but "Where's the dog poop!?" |
| Saucony Ride 5 - Pair II Miles: 8.50 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Last run in cooler temps - took a new route today but my watch died around mile 6. Added on what seemed like another mile, could have been further. Pace was around 7:15 when the watch died so I am pretty confident ran around that pace the rest of the way.
An interesting study about interval training - make sure you are mixing things up - and you can run repeats a bit slower and still gain the same benefits over time.
http://m.runnersworld.com/training-plans/how-to-avoid-diminishing-workout-returns
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| Blue Kinvara 3's 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Traveled back from EU yesterday - didn't feel like running this morning but I did make it out for a lunchtime run. Wasn't as bad as I thought it would be. 92 degrees but dewpoint of 62 with some clouds which helped. |
| Blue Kinvara 3's 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 3.00 | 0.50 | 10.65 |
| Nice morning run - don't know what all these Texans are complaining about. I come back from vacation expecting these terrible runs but running so far has been quite pleasant. I guess I brought some cool air back with me. (LOL) 3.65 mile warm up to the local track then 8 x 600m with 300m active recovery. I cut the recovery down to 200m for the last 2 repeats.
2:09, 2:11, 2:11, 2:08, 2:10, 2:06, 2:08, 2:04. Then 4 x 200m @ mile pace with 100m active recovery :37, :38, :37, :38 Followed by 1 mile easy on the track and 1 mile easy back home.
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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 | 0.00 | 0.00 | 7.00 |
| Tropical moisture is returning - now that's the Texas that I remember! 7 recovery miles - 8:40 AP. |
| Saucony Ride 5 - Pair 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 6.50 | 0.25 | 0.00 | 12.35 |
| 73 degrees and 75% humidity at 5:20 am. Decided somewhere along the way to run have my tempo run on the road and half on the track. I like the idea of the track if anything to be able to lock into the pace without worrying about terrain. In addition, the track near my house is on a bit of a plateau and that makes it a bit cooler as there is usually a breeze. 4.25 miles warmup progressively dropping the pace with 2.5 miles on the road at MGP followed by 4 miles on the track at MGP. I added .5 miles to make the transition to 7 miles next week a bit easier. I didn't quite make the 50% road to track split because I had to make a guess about how far I was away from the track when I started. If someone would have told me 3 weeks ago I could run these paces in this heat and humidity I would have told them they were crazy. I am not saying the last mile was easy, but I did it so I am happy about that. 6.5 miles @ MGP (7:03, 6:53, 6:45, 6:46, 6:49, 6:48, .5 @ 6:35) 1.25 miles back to the house 8 x 12 second steep hill sprints with 60-90 second recoveries. Mapmyrun shows the hill I use has a 12% grade. I believe it. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery miles in the am. I found a cool LED flashlight in the road. One never knows what one will find out there. As long as it is not a dead body I am ok with that.
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| 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 | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
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Totally blew the Hanson's plan today - decided to run 14 miles with Russ. It was a point-to-to point with a net loss of elevation. I was good to run these paces but I am not reading too much into it. Still a good effort and it didn't seem like too much of a struggle in the heat and humidity. The air was heavy this morning - not a whiff of a breeze to be found. 8:48, 7:47, 7:40, 7:17, 7:10, 7:04, 7:02, 7:00, 6:52, 7:15, 7:22, 7:18, 6:45, 6:52. 7:18 AP 4 x 25 sec strides.
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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 | 1.00 | 0.00 | 0.00 | 9.00 |
| Hot and sticky - didn't make it out until 7:30. Decided to drive down the trail. Managed 9 with 1 last fast mile. Here I am getting ready to finish up my last mile and there is a girl that keeps speeding up when I try to pass. Well, don't do that to me please, especially if I only have a one more mile to go. But if you take off in this situation you have to be committed because nothing would be worse then blowing up and getting passed again. LOL. Didn't have my watch but let's just say that last mile was pretty fast. :-)
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| Blue Kinvara 3's 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5 slow recovery miles. Not much time this morning - had to get home in time to help get the kids off to first day of school.
4 easy at lunch time.
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| Blue Kinvara 3's Miles: 5.00 | Saucony Ride 5 - Pair I 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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 3.5 miles warm up to the local track then 6 x 800. Wasn't really feeling it today so I left it at 6 - that's what was on the schedule. I thought about adding one or two before I began but my legs are starting to feel a bit fatigued after getting a couple weeks of hard training in. No need to push things at this point. Still feeling OK on these even with the heat and humidity.
10 seconds off what I have been able to run these, but again, paces were based on the schedule and plan, and felt hard enough.
3:00, 2:55, 2:55, 2:54, 2:55, 2:54 - with 400m active recoveries in between.
2 miles easy cool down.
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| Blue Kinvara 3's 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| lunchtime run - do I need to say more?
90°
Dew Point: 69°
Humidity: 50%
Heat Index: 94°
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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 | 7.00 | 0.00 | 0.00 | 12.00 |
| These runs are harder than they should be. I am going to blame it on the heat and humidity. I was thinking how this will feel when it's 20 degrees cooler. Hopefully much better!
I ran an out and back from the house. I ran 3 mile easy and then 3 miles further at MGP before turning back and running 4 more miles at MGP with 2 miles easy cool down.
I tacked on the 7th mile but it wasn't easy. It's a net gain coming back so the last 4 miles were a gradual up.
MGP miles - 6:49 AP (with a 7:00 first mile)
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 at lunchtime on the trail - 96 degrees, 62 DP. Super easy. Went to the gym yestarday at lunchtime to get 30 minutes of torture in with a personal trainer. I thought I would be more sore today, maybe it will hit tomorrow.
Weighed in at 162 yesterday. I am not sure the last time I weighed less than 160 - maybe in the 10th grade? lol.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 162.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Let the wife go early for a swim and run, so that left a late start for me. 10 easy on the indoor track in 1:17:00 - 7:40's AP.
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| 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 223.45 | 31.50 | 13.47 | 0.50 | 268.92 |
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| Saucony Ride 5 - Pair I Miles: 18.45 | Saucony Ride 5 - Pair II Miles: 49.00 | Blue Kinvara 3's Miles: 132.47 | 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: 162.00 | |
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