| 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 | | 147.10 | 8.00 | 2.00 | 0.00 | 157.10 |
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| Brooks Pure Flow Miles: 8.00 | Kinvara 4's Red Miles: 41.35 | Saucony Ride 5 - Pair II Miles: 15.20 | Saucony Ride 5 - Pair I Miles: 30.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finally saw the PT today - he has a clinic from 4-6 PM so I went down there after work. He loosened up my SI joint and gave me some exercies to do. He cleared me to run a few and see how it goes. Good news is that with the excercises it should go away soon.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the trail at lunchtime. A little sore but much better.
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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 easy on the indoor track then 25 minutes on the indoor bike to loosen things up. A bit sore towards the end. Took some advil to take care of any imflamation.
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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 |
| Went downtown to meet up with the group. Was going to run 6-7 but ended up with 10. Probably a bit faster thatn I should have too. Again, feels OK when running but tightens up pretty quick. There was a sports therapist there after the run. He stretched it out but said the same thing as the PT - keep up with the exercises and it should be gone in a week.
HOKA rep was there after the run, too. I tried a couple pairs on and went around the block. Definitely a strange feeling - like running on marshmellows. These would be a good recovery run shoe.
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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 |
| Went down to Barton Springs and did 8 around the trail. Felt pretty tight afterwards. Probably take tomorrow off or do some cross training.
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| Brooks Pure Flow 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running - went to the gym for weight routine and core.
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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 | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Got a run in at lunchtime - 7:40's. As long as I take some Advil after the run it keeps the inflamation and pain down. Pain is about a 2-3 out of 10 during the run.
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| Kinvara 4's Red Miles: 5.60 |
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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 at lunchtime - 7:40's-7:50's. Again, tightens up right after I stop running, but a couple of advil do wonders.
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| Kinvara 4's Red 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 32 to start. Short sleeve, light weight pullover and a long sleeve on top and honestly after 2 miles that was probably too much. The hat didn't last long either. Anyway, sub 7:20's and MGP for last 1.5 miles. Pushed a bit too much but after some advil and as I write this 3 hours later I feel perfectly fine.
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| Kinvara 4's Red 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 0.00 | 0.00 | 7.25 |
| Easy mile then 7:50 working down to 7:05's then a couple MGP. Getting better.
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| Kinvara 4's Red Miles: 7.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Friday night camp out with my son at Cameron Park zoo. Not much sleep and got back to Austin late. It's nice not to be freaking out because I couldn't get a long run in. :-)
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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 |
| Met up with Dan at the Springs at 6:15 am for 8 around the trail. Nice run.
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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 | | 5.25 | 2.00 | 0.00 | 0.00 | 7.25 |
| Nice morning - 7.25 miles in the neighborhood - 8:45 first mile progressing down to a 6:40 last mile. Felt good.
Weights at the gym during my lunchbreak.
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| Kinvara 4's Red 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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Had to give up my morning to allow my wife to go workout. I got in close to 8 miles (per the mile markers on the trail) at lunchtime. Didn't wear the GPS but the miles were low 7:00s for the most part per feel.
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| Kinvara 4's Red Miles: 7.75 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy - 7:50's moslty - I had to look twice at our home weather station when I read 70 degrees and 98% humidity!
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| 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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Chilly - 42 and windy. 7 recovery paced miles - sciatic hurt a bit when I woke up so went easy on it.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Wimped out - I don't mind cold at all, but rain and cold, no thanks. I went to the gym and did 9 miles on the indoor track. 8 miles in 60 minuntes running progressivley faster, with one mile easy. Nerve issue is still there.
Did some core work after the run then hit the hot tub and steam room. What else to do on a cold morning?
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| Saucony Ride 5 - Pair I Miles: 9.00 |
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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 | 1.00 | 0.00 | 9.00 |
| Met up at Barton Springs for a run. We decided to add a mile to make it 9. Last mile was around HMGP. No watch but it felt quick. Around mile 7 I asked someone with a watch what our pace was and he said 7:20's, so we probably ran the majority of the miles around this pace.
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| Saucony Ride 5 - Pair I 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(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Timed the rain perfectly, that is, it stopped as soon as I got outside. 5 miles at lunchtime - pretty good pace - no watch though.
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| Saucony Ride 5 - Pair I 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Who ordered the wind!? No rain, 40's, but crazy windy. Went out for a lunchtime run. The only way to squeeze in 7 miles is to run them quickly. Ended up running a steady-state run. 7.2 miles in 51:50 - 7:10 AP. First mile was 7:50. miles 2.5 to 6 were only the muddy/mushy trail loop near work. Good run - sciatic feels a bit sore but not as bad as it has been.
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| Saucony Ride 5 - Pair II Miles: 7.20 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 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 | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| Thankful for all the abundance in my life. I am truly blessed. 3 billion people in the world live on $2.5 a day or less. 2.5 billion people in the world do not have access to a toilet. 1.6 billion people do not have electicity. Yet we with much still find ways to whine about things and feel lacking in our lives. We got it easy.
Chilly out to start but ended up taking off my hoddie and running in my longsleeve. (Always good to dress in layers.)
7:50 first mile, 6:30 last mile. Now I can pig out today and not feel guilty.
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Perfect morning for a run - 32 and sunny. Just a long sleeve is all that was needed.
Nice and easy today - 9:00 first fist mile, 8:00 AP for the run.
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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 | | 9.30 | 3.00 | 0.00 | 0.00 | 12.30 |
| Met up with the group for Mt. Bonnel via Scenic and back via Pecos and Enfield. Lots of hills. Somehow I missed the group so I played catch up for 3 miles, but I got them. :-)
Picked it up a bit for the last couple miles. Felt pretty good with only a bit of sciatic issues on the last mile. But it was fine afterward and that is good news.
7:26, 7:31, 7:12, 8:31, 8:10, 8:14, 8:30, 7:59, 7:18, 6:41, 6:27, 6:30. (7:30 AP)
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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 | | 147.10 | 8.00 | 2.00 | 0.00 | 157.10 |
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| Brooks Pure Flow Miles: 8.00 | Kinvara 4's Red Miles: 41.35 | Saucony Ride 5 - Pair II Miles: 15.20 | Saucony Ride 5 - Pair I Miles: 30.00 |
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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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