| 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 | | 161.85 | 4.00 | 1.00 | 2.00 | 168.85 |
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| Nike Vomero Miles: 126.25 | Addidas Supernova Glide Miles: 18.10 | Mizuno Wave Rider 12 Miles: 18.50 | Brooks Defyance 2 Miles: 6.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles - felt really good. 7:50's to 8:10's. | |
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Went for a run during lunchtime. I ran to a small lake/pond - with a 1/2 loop of crushed graninte and trail. Maintained a pretty good pace of 7:50's to 8:10's. My legs held up pretty well. | |
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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 |
| An easy 10 miles through a pretty hilly course. The first 3 miles were a steady up hill, followed by a couple miles of flat road, then some hills going back and the last 2 miles flat on a crushed granite trail. I ran these miles progressively, over a 9 minute mile to warm up and a 7:30 to finish. Legs felt pretty good by the last mile. | |
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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 |
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6 miles - 8:07 over all pace - around 8:30 first mile, 7:40 last mile. 1 hill sprint afterwards.
Shooting for 40 - 42 miles this week, should be at base mileage (50's) the following week.
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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 |
| Tropical this morning - 85% humidity and 77 degrees at 5:30 am - yuck! Managed 6 miles pretty easy - 9:00 first mile - 8:10 last mile.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Cold front arrived - nice and cool during lunch. Went for an easy run around the pond by the office. Crushed granite trail is nice and easy on the legs. I did not have my Garmin - maybe that was a blessing. I have to say - it was kind of nice to run without it. I ran for 56 minutes - probably around 8:30s the first couple miles, then 8:10's, last mile a bit faster.
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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 easy on the indoor track at the gym. 820's - 8:00's. |
| Addidas Supernova Glide 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 | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 easy miles around the trail during lunchtime. A nice and cool 56 degrees. Progressive - 8:40 - 8:00's with last 1/2 @ 7:40. |
| Addidas Supernova Glide Miles: 6.10 |
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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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Well, my knee injury resurfaced so I did not run today. I did manage 60 minutes spinning. Taking a couple days off.
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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 | 0.00 | 0.00 | 0.00 | 5.00 |
| OK - I am going to approach my recovery more conservatively. Specifically, I will ramp up mileage more slowly and run at a slower pace - nothing faster than 8 minute miles and most at 8:30 and slower. I will also be working more on building up leg strength through my PT exercises as well as some traditional weighted squats. I need to get my body over this knee problem before resuming regular training. The PT says it is definitely caused by hip and leg weakness, so that I what I will be concentrating on. 5 miles today - nothing faster than 9 minute mile pace. 25 minutes at the gym, squats, hip abductors, pull-ups, core and ploymetrics.
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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 | 0.00 | 0.00 | 0.00 | 5.00 |
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Definitely felt DOMS from yesterday's strength training session. Ran on the dreadmill during lunchtime. Started slowly, ran the first 1/4 mile at a 10 minute pace and sped up from there for first warm-up mile. 4 miles at 8:45 - 8:30 pace - nice recovery/fat burning pace. So far my knee is holding up well. Continue with slow miles @ 5-6 a day. If I feel good Friday night I will do a 10-12 mile long run on Saturday.
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| Mizuno Wave Rider 12 Miles: 5.00 |
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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 | 0.00 | 0.00 | 5.50 |
| Ran the indoor track at the gym - it was too warm and humid outside for me. I ran 8:30's. I was on track to do 6 miles but I felt a twinge of pain in the back of my knee so I stopped immediately. It feels fine so far. |
| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another easy 5 during lunchtime. Really nothing else to report. | |
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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 |
| Beautiful morning - starting temps in the low 50's. First 3 miles relatively flat followed by some good hills, flat 3 to finish. Overall pace of 8:03 - progressive run - first mile 9:00 and last 4 miles 7:40 - 7:30's. | |
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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 |
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Nice sunny day - 70's with a cool breeze. I was a bit warm by the end of the run. Another progressive run today - 8:58 to start - last 3 miles - 7:40's, 7:38, 7:36. Knee is holding up well - so far no issues. 4th day of taking Animal Flex - probably the best joint supplement out there. Considering I have been having some sort of knee pain since late July and now it's gone, well, I have to credit the supplement for now. The jury is still out, of course.
My plan is to up my miles by 20% this week which will put me at 38 - 39. Hold that for 2 weeks and add another 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another nice and cool morning - 5:30 am. It definitely takes me longer to get warmed up so early compared to running at lunchtime. Six miles today - recovery pace. I pushed it a bit Saturday and yesterday so I took it easy this morning. Followed by 3 hill sprints @ 16 seconds each.
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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 |
| Caught in a down pour during my run. No Garmin - which was probably a good thing as it would have been toast in the rain. 5.5 miles easy - slow first mile - felt like 8:30's - 8:20's - fast towards the end because I wanted to get out of the rain!
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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 |
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Rough night last night with my daughter - she could not fall asleep. I finally got her to sleep and feel asleep on her bedroom floor. When I woke up and went to bed, I found my son had come in and taken my spot! Then my daughter stirred and I had to go back. I finally made it back to my bed at 4:45 - 15 minutes before the alarm went off. I could hear the rain pouring down and I kept hitting the snooze button until 5:20. I decided to get up and drive a couple miles to the gym and run my 8 miles on the indoor track.
Miles were in the range of 8:30 to 7:50.
I am still on track for 40 miles this week. Increase to maybe 42-43 next week, 50 the next, and back to my base of 55 after that. I will hold my base for a couple weeks before starting marathon training.
Knee is feeling great which is a relief. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Nice and cold this morning - right around 50 degrees. Actually wore a shirt (though it was a singlet.)
Nice and easy today - 9:12 first mile - 8:30's middle 3 - 8:00 last mile. | |
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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 | 4.00 | 1.00 | 0.00 | 10.00 |
| Great morning - 48 degrees to start. This was going to be a slower paced long run but I just went by feel and hit some faster paced miles. First 3 miles steady incline followed by steady decline heading back downtown, last 4 on flat train. 8:42, 8:11, 7:59, 7:28, 7:24, 7:43, 7:33, 7:38, 7:26, 7:01. | |
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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 |
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Raining cats and dogs - cold as well - not my favorite combination. Went to the indoor track and ran 6 in the low 8:00's - 7:50's. Planning on doing 400's tomorrow and a 12 mile long run on Thursday. I am running a 5k on Sunday and don't want to do my long run the day before.
Weekly mileage should be 42-43 this week, finally getting back up close to 50 the following week. |
| Addidas Supernova Glide 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Followed the hardest portion of the Austin Marathon course then looped around to some smaller hills on the way back. Followed by 8 x 100 m strides. Overall pace was 8:07 that included the first 2 miles at 9:07 and 8:46 on Town Lake trail before heading up to the hills. Hit the hills at miles 4 and 5 @ a 8:01 and 7:50 pace, some low 8:00's in the middle miles, and last 4 miles in the 7:50's.
Changed plans to do long run today and 400's on Thursday. | |
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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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles recovery pace - I had to get up early and run since I have an appointment during lunchtime today. Great, cool morning, but very dark. The last turn to my house was pitch black. I stepped in a hole and took a dive. I think it was the first time I have fallen during a run. Scraped up my palm and knee pretty good, my left ankle feels a bit sore but should be fine. No garmin so no precise pace - probably around 8:30's.
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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 | 2.00 | 8.00 |
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Wow - August flashback this morning. 75 degrees and 85% humidity at 5:45 am. My plan was to run 3 miles easy to the local track, run some 400's and then 2 miles back. After the first mile I could tell I was not feeling that great. I am guessing my body was still recovering from Tuesday's medium long run. I had to remind myself that I am still coming back from injury and building my base back up.
By mile 3 I felt better. Unfortunately, the gate to the track was locked. Not sure why. I ran a mile back up the road to a section of road that I knew I could just measure 400m out and run that back and forth.
I ran 8 repeats @ 92-97 seconds each. Overall average for the 2 miles was 6:24. The tropical air took a bit out of me as well as not being completely into it. It was good for me, though. I am running a 5k on Sunday and I wanted to get some leg speed work done before then to get a feel for the pace again. It has been several months since my last 5k. The weather forecast for Sunday am is 45 degrees to start - perfect for me.
Recovery run tomorrow - short easy run on Saturday - will give me 43 for the week. Next week I will approach 50 miles. | |
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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 |
| Beautiful day - nice cool breeze but sunny. 6 miles out and back - 7:53 overall pace. | |
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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 easy - 8:20's overall pace. |
| Brooks Defyance 2 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 | | 161.85 | 4.00 | 1.00 | 2.00 | 168.85 |
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| Nike Vomero Miles: 126.25 | Addidas Supernova Glide Miles: 18.10 | Mizuno Wave Rider 12 Miles: 18.50 | Brooks Defyance 2 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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