| 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 | | 154.07 | 10.00 | 14.20 | 0.50 | 178.77 |
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| Vomero 5 Orange Miles: 113.32 | Kinvaras - Yellow Miles: 18.45 | Brooks Black 2 Miles: 28.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Warm and sunny - low - mid 80's. 8 miles aerobic pace - 8'10's - 8'20's.
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| Vomero 5 Orange 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy around one the trail. Nice cool morning, in the 50's. Legs a bit tired by mile 7 though. Taking a break tomorrow. No reason at this point to push the miles. |
| Vomero 5 Orange Miles: 8.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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23 miles on the indoor bike plus some core stuff.
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Wonderful, cool morning. 9 easy - average 8:20's. |
| Vomero 5 Orange Miles: 9.25 |
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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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Aerobic base miles at lunchtime on the soft trail. Overall pace 8:20. |
| Vomero 5 Orange Miles: 7.75 |
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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 | | 10.37 | 0.00 | 0.00 | 0.00 | 10.37 |
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Cold morning - in the low 40's to start. I was late to the group but some others were only running 10 so they had come late too. I had planned on running 7 or so because that would have put me at 40 and I have a 5k race tomorrow. Of course, I went ahead and did the 10 mile loop. 8:16 overall pace: 8:57, 8:38, 8:14, 8:10, 8:02, 8:07, 8:19, 8:10, 8:15, 8:01, 8:01. |
| Vomero 5 Orange Miles: 10.37 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Race: |
Komen Race for the Cure (3.1 Miles) 00:19:19, Place overall: 28, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.10 | 0.00 | 7.10 |
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Wonderful, cool morning. High 40's to start. I parked away from the race so I did not have to deal with parking. I ran 2 miles from my car to the start for a warm up. I started out pretty well - 5:58 for the first mile - I don't think I am going to wear my garmin anymore - too much inaccurate information - it said I was running faster than I was so I slowed a bit. Mile 2 was 6:10 and Mile 3 has a nice hill during the last part and I slowed even more. I remember last year almost dying on this hill but this year I powered up it. Still, I had slowed again, 6:20 or so - not good. At the crest of the hill we turned a corner and had the last sprint to the end. My garmin says I ran .17 at a 4:54 pace, not sure, but I know I was running as hard as I could. I have not run a 5k since 6 months ago or so. I am pretty sure if would run more often and get my strategy down I could break 19 no problem. Since I sprinted at the end I know I had enough in me to get through miles 2 and 3 at a faster pace. Last year I ran this at a 19:38 pace so I PR'd this course by 19 seconds and I just ran my marathon 4 weeks ago. I wasn't sure what to expect today but I am pretty happy with the results. And I finished first in my age group to boot! Total number of runners - 1,739.
First race in my new Saucony Kinvaras and I loved them.
Ran 2 easy miles back to the car and stopped by Starbucks on my way home! Nice way to start a morning. :-)
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| Kinvaras - Yellow Miles: 7.10 |
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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 | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
| Recovery miles on the soft trail. 8:40's. |
| Kinvaras - Yellow Miles: 5.35 |
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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 | | 8.50 | 0.00 | 1.50 | 0.00 | 10.00 |
| 10 miles - first 5 over hilly terrain - last 1.5 @ 6:40's pace. Overall 8:07 pace for the run. |
| 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 | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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Devja vu - didn't I just run something like at my 5k earlier this week?
Easy miles to the track - 3 x mile repeats with 3 mins easy in between. 2 easy back home.
Mile 1 - 6:32, Mile 2 - 6:26, Mile 3 - 6:21. |
| Brooks Black 2 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 | 0.00 | 0.00 | 4.00 |
| 4 recovery miles on the indoor track. |
| Vomero 5 Orange Miles: 4.00 |
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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 | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
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cool morning - 45 degrees at start. My plan was to stay around 8:10-8:20 - but ended up running with a couple faster runners and pushed the pace. I finally had to let them go or I would have ran way to fast. Quite a few 7:20's - 7:30's. Overall pace high 7:40's.
Splits: 9:09, 8:35, 8:16, 8:02, 8:33, 8:04, 7:40, 7:31, 7:35, 7:28, 7:37, 7:37, 7:32, 7:34, 7:27, 7:25. |
| Vomero 5 Orange 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| 6 miles (5.5 easy) 8:30, 7:59, 8:01, 8:10, 8:22) with 8x100m with 100m recoverys. 100m @ 5:30 - 5:42 pace. |
| Kinvaras - Yellow Miles: 6.00 |
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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 | | 7.50 | 0.00 | 1.50 | 0.00 | 9.00 |
| 7 miles aerobic base (9:00, 8:10, 8:02, 8:00, 8:04, 8:15, 8:21) followed by 1.5 miles @ 6:50 pace with .5 miles cool down. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 23 miles on the indoor cycle in 50 minutes. Medium effort. 235-245 Watts. |
| 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 | | 7.40 | 0.00 | 3.10 | 0.00 | 10.50 |
| 4.5 easy warm up to the Middle School track. 5 x 1000m with 600m active recovery in between intervals. 1 mile easy back home. The goal was to run 1000m in 3:55. It took a couple intervals to find the right pace. 1000m @ 4:04 (6:32 pace)
1000m @ 4:02 (6:29 pace)
1000m @ 3:54 (6:16 pace)
1000m @ 3:52 (6:13 pace)
1000m @ 3:54 (6:16 pace)
Somewhere around the third interval I wondered to myself what I was doing out there, in the dark @ 6 am in the cold wind, running around a track all alone. I never got an answer! :-)
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| Vomero 5 Orange 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles recovery overall 9 minute pace. |
| Vomero 5 Orange Miles: 4.00 |
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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 | | 14.20 | 0.00 | 2.00 | 0.00 | 16.20 |
| 16 miles, 14 low 8:00's with last 2 @ 7:00 pace. Ran the first few miles of the Austin Marathon course. |
| Vomero 5 Orange Miles: 16.20 |
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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 |
| 8 base miles - did not do any strides today. Legs were not up to it. Medium long run tomorrow. |
| Vomero 5 Orange 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Warm and somewhat humid morning. Considering most of the country is under a deep freeze I am grateful that I can run outside.
I decided to stay in the neighborhood and run some hills in the second half of the run. My legs are tired lately - definitely going to cross train tomorrow. At mile 6 I had a decision to turn around to go the hard way, aka hills, home. I decided to tough it out and tackle the hills.
8:20's overall pace. |
| Brooks Black 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| I think I aggravated something yesterday playing XBOX bowling at the store yesterday. It really didn't feel it until later and especially last night when I went to bed. I went out for a short run this morning. Hurting more now. I will probably need to take a few days off. |
| Vomero 5 Orange Miles: 5.75 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles. It went pretty well even though my legs felt a bit sluggish. I will see how I feel in the morning. |
| Vomero 5 Orange Miles: 5.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Looks like I am back. Woke up early this morning and looked at the thermometer that receives its info from satellite - it said 55 degrees. It lied. I had put on shorts and a shirt and found that it was really cold and windy - probably in the 40's. I am glad I didn't wear a singlet. Once I am on the road I don't like to go back home so I just toughed it out a bit. Once I warmed up it was OK. 9 miles around 8:30's - legs felt pretty good - no real pain in the glute so that is good. Still, I don't plan on running any intervals this week just to be on the safe side.
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| Brooks Black 2 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 | | 154.07 | 10.00 | 14.20 | 0.50 | 178.77 |
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| Vomero 5 Orange Miles: 113.32 | Kinvaras - Yellow Miles: 18.45 | Brooks Black 2 Miles: 28.00 |
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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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