| 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 | | 134.63 | 6.00 | 6.89 | 0.00 | 147.52 |
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| Saucony Triumphs Miles: 88.90 | Adidas Energy Boost Miles: 50.00 |
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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 | | 8.33 | 0.00 | 0.00 | 0.00 | 8.33 |
| Took a bit of a different route today for something new. 8.33 miles - took it a bit slow - legs were a little beat up from the hills yesterday and I could feel the sciatic a bit. 8:27 AP.
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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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 80's and sunny at lunchtime - started out at a good clip but backed off a bit due to sciatic hurting a bit. 7:45 AP.
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| Saucony Triumphs Miles: 7.20 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 80 degrees and sunny, but did not seem as hot as yesterday for some reason. First 2 miles on grass. Tried to keep the pace slow as to not aggravate the injury. I hate running slow, and the mushy shoes don't help. But they do seem to make it easier on the nerve. It was OK till the last mile or so. It's not as tight and painful later throughout the day as it was - I will take that as a good sign. I should probably force myself to take a rest day tomorrow. 8:19 AP
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| Saucony Triumphs Miles: 6.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights at the gym during lunch, 35 minute walk after work.
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| good run in the am.
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| Saucony Triumphs 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 30 degrees, no rain but pretty cold, all in all not bad though. No ice on the roads, either. Gloves came off around mile 5. last miles in 7:30's which seems to be around my de facto base pace these days.
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| Saucony Triumphs 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 2.00 | 0.00 | 0.00 | 12.50 |
| Wow - just heard that the Dallas Marathon for tomorrow is cancelled!! No refund! Ouch.
Ran with a Dan, Kevin and Pat - Mt. Bonnel route again. Pretty easy pace but that's OK. Did pick it up on the last 2 though. 24 degrees and windy - I was fine with some layering but it was chilly for the first 5 miles.
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| Adidas Energy Boost Miles: 12.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with Dan for 8 around the trail. No watch.
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| Adidas Energy Boost 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 | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Quick lunchtime run in the cold and drizzle. 7:30 AP.
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| Saucony Triumphs Miles: 5.60 |
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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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| My son has lego robotics at the Y, so while he was doing that I ran on the treadmill. 7.6 miles in 60 minutes, last couple minutes at 10k pace.
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| Saucony Triumphs Miles: 7.60 |
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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 | 0.00 | 5.50 |
| 5.5 easy peasy miles - mostly on soft surfaces - at lunchtime. Nice and slow, no watch.
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| Saucony Triumphs Miles: 5.50 |
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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 | | 3.00 | 3.00 | 1.25 | 0.00 | 7.25 |
| Gym at lunchtime - squats, core, etc.
Run after work. I was downtown in the afternoon and I thought I would take advantage of the trail. Didn't really look at the watch until the last couple miles when I decided to push a bit. Pain was pretty non existent, this has been the best I felt.
7:36, 7:13, 7:01, 6:46, 6:45, 6:35, 6:17, .12 @ 6:04, .15 cool down. 6:52 AP.
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| Saucony Triumphs 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| We had our work Christmas party last night. So I didn't get home until late and didn't sleep well on top of that! The Boston training kickoff meeting was at 9:15, so I timed my run so that I would be done around 9 am, vs. starting out early and having to wait around after the run. That meant it was a solo run.
Fairly hilly route today but it was a good effort. Fairly easy pace with nothing too strenuous. 7:15 AP.
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| Saucony Triumphs Miles: 12.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with the guys at 7 am for the 8 mile run on the trail. No watch, seemed to be very easy pace.
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| Saucony Triumphs 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 ish at lunchtime - nice and easy. Perfect running conditions!
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| Saucony Triumphs Miles: 5.50 |
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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 | | 4.40 | 0.00 | 3.64 | 0.00 | 8.04 |
| Met up with the group at 5:45 - there are about 6 of us that are trying to break 3 @ Boston this year. This was my first real workout in a while so I wasn't sure what to expect. I was able to hang with the group of guys so that was encouraging. We did not run them all out, and I don't think there is a need to with 3.5 months to go.
We ran 2.1 warm-up to Meridan. The coaches have mapped out about a 1000m loop on some crazy hills. After 5 of those with 90 seconds recovery, we did 3 backward and then 3 sprints up the main hill - maybe 150m?
5 x hilly 1000m repeats @ around 4:00 plus or minus a couple seconds per the other runners.
3 x hill sprints and 3 x backwards.
2.1 back to the start.
Did a quick core workout at the Y before I took a shower.
No watch but I am estimating 8 miles total including the hill sprints.
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| Adidas Energy Boost 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| This is our annual Holiday ULoop run - it's always a blast!
https://plus.google.com/116128011820695796367/posts/CEtbiCPHUCe?gpinv=AMIXal-PPzF0PlnDPQPXIDRShQq7W0zrupnaB4BLKqCMxk-QQByOlCukYakoKljPSJ2hJnYCTRP9I4kuTYJSedbX_l5tqFxG86JwKzMJjbirJl6p0RSxvfU&cfem=1
Anyway, 8 easy with a lot of good friends!
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| Saucony Triumphs 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 | | 5.50 | 1.00 | 2.00 | 0.00 | 8.50 |
| Progressive run on the schedule today. I had to skip meeting the group as my wife had a workout group to go to. But she wasn't feeling well when she woke up. I didn't get a chance to drive downtown but I did manage to do this on my own. I am fine with the mileage at this point, I want to focus on making the paces and then add some additional mileage to these workouts. 3.5 months to go so plenty of time.
8:31, 7:30, 7:17, 7:21, 7:13, 6:55, 6:18, 5:54, @5 @7:17 (cool down)
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| Adidas Energy Boost 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(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| traveling up to Nebraska to see family - 7 miles on the hotel treadmill. Way too cold for me outside.
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| Adidas Energy Boost Miles: 7.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up and thew up - not feeling so great.
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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 | 0.00 | 0.00 | 0.00 | 6.00 |
| Managed 6 miles on the treadmill at the gym. Maybe coming down with the flu?
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| Adidas Energy Boost 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 134.63 | 6.00 | 6.89 | 0.00 | 147.52 |
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| Saucony Triumphs Miles: 88.90 | Adidas Energy Boost Miles: 50.00 |
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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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