| 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 | | 151.58 | 6.00 | 20.06 | 0.00 | 177.64 |
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| Hokas Red Miles: 22.00 | Saucony Ride 7's - Blue Miles: 113.50 | Adidas Energy Boost Miles: 23.13 | Hoka One One Miles: 14.00 |
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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 |
| OK - so it's Monday in the US but Tuesday here in Sydney - how do I mark this run? I guess I'll stick to US date to make it easier.
65 minutes AP miles through some neighborhoods and then down to Rushcutters Bay and did a couple laps around the park.
It was muggy - thunderstorms had rolled through over the night. Very strange that it's summer here.
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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 | 4.00 | 0.00 | 9.00 |
| Woke up at 5 am. Still a bit jet lagged - legs were not feeling great today. It had rained again overnight - so the humidity was pretty high - seemed like a Texas late spring morning. (Can you hear all of the excuses ;-))
I ran up to a very large park called Centennial Park - it was about 2 miles from the apartment and included a long steep climb up Ocean Drive. I figured I would attempt a 4 mile tempo run today - it was hard finding the right pace so it took me a couple miles. I don't have my GPS watch so I am using the Mapmyrun app and the iPhone's GPS. The overall splits are accurate but the current pace has a wide variation. Anyway - 4 miles ended up being about 1.5 laps around the outermost road that circles around the park. There were quite a few other runners out so that was cool as well.
After 2 miles of warm up 4 tempo miles - 6:45, 6:43, 6:28, 6:20. (last 2 were good at least)
Had to run extra to get back because of where I finished in the park - 3 miles back to the apartment.
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| Saucony Ride 7's - Blue 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Only time for 5 easy around Rushcutter Park.
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| Saucony Ride 7's - Blue 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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Woke up early - thought I would get in a good long run. I ran to Bondi beach from the apartment - about 5 miles, then I did the board walk along the coast - 3.25 miles each way, so 6.5 total. Then 4 miles back to the apartment.
The hills were just crazy- I would love to see the elevation chart - guessing on the way to and from the beach the gain was 500 feet each way - and along the coast it was very hilly with lots of steps etc.
Still, one of the rare sunny and gorgeous days that I had in Sydney.
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| Saucony Ride 7's - Blue Miles: 15.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flew back to the US today - pretty worn out - running was sporatic at best - a few 12-16 hour days with little sleep - a couple mornings it was raining hard and I just didn't feel like it.
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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 | 2.00 | 0.00 | 0.00 | 13.00 |
| Jet lag not too bad but still didn't want to get up at 5 - but did manage to be out the door by 7. I ran Rain Creek and Morado Cir so hills aplenty. Managed to get in 13 with last 2 @ 6:50.
Followed with 6 steep hill sprints.
Hey, only 2 runs this week and close to 30 miles, not bad. ;-)
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| Saucony Ride 7's - Blue 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met up with Dan and a couple other runners for the 11 mile loop. A good run this am until about mile 8 - I should have crossed over on I-35 and called it a day, but I kept going with the group. Legs felt sore and I think I was dehydrated - 65 and 100% humidity didn't help. I got through it though. No watch so no paces.
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| Saucony Ride 7's - Blue Miles: 11.00 |
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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 |
| Legs a bit sore from the weekend - decided to do a spinning class at the gym at work. 14 miles 735 cals burned - figure that's equal to 5 miles running at least.
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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 | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 2.25 mile warm up from the office a lunchtime. Then 2 x 2 mile @ threshold pace. Since I am not in great shape I decided if I could hold the pace under 6:30 that would be good. 20 sec break between sets. This was more of a mental break than anything. I haven't done this is a while.
.75 cool down back to office.
4 miles - 6:30, 6:27, 6:26, 6:23.
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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 |
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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 the group for 8 easy miles on the U-loop this am. Finished with our annual treats and drinks.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.13 | 0.00 | 3.00 | 0.00 | 8.13 |
| Woke up early - didn't make it down to the group - it's my wife's Birthday so I needed/wanted to home when she woke up.
2.1 miles warm up to the track and then 8 x 600m @ 5k pace with 200m (60 sec) running recoveries. Hard workout for some reason. Was doing well until those 2 weeks in Sydney.
1. 2:13 (5:56)
2. 2:12 (5:54)
3. 2:07 (5:40)
4. 2:10 (5:48)
5. 2:08 (5:43)
6. 2:10 (5:48)
7. 2:09 (5:45)
8. 2:10 (5:48)
(4 miles)
2 miles back to the house
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| Adidas Energy Boost Miles: 8.13 |
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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 | 3.00 | 0.00 | 0.00 | 13.50 |
| Ran from the Y and followed the posted long run route. Didn't make any plans to meet anyone so ran alone, though I saw many on the route that I knew. Enfield, Expo route = lots of hills!
Took it easy and tried to stay around 8:00 pace - though the last 3 were 6:40's - 6:50s.
7:45 AP for the run.
6 x hill strides / spritnts. First one is always hard - 19 seconds on the first one - 15 on the last - so definitely loosened things up after the long run.
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| Saucony Ride 7's - Blue Miles: 13.50 |
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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 |
| Double kids sleepover weekend - decided to sleep in as I was tired - but did manage to finally get out there after cooking breakfast for 4 hungy kids. Ran in the neighborhood - no watch but know the route.
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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 at lunchtime. 70's and sunny! I like 50's 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the treadmill at work during lunchtime. It was chilly and windy and rain was coming - so I decided to stay in.
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| Saucony Ride 7's - Blue 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 | | 4.20 | 0.00 | 3.06 | 0.00 | 7.26 |
| Cold (for me anyway - 42 degrees) and windy. I almost didn't make it out the door but someone my motivation overcame my tiredness.
2.10 miles warm up and then 17 x 1 minute hard with 30 seconds easy in between.
Hard pace 5:52, 5:47, 5:53, 5:45, 6:00, 6:00, 6:00, 6:01, 5:40, 5:55, 6:00, 6:05, 5:49, 5:42, 5:30, 5:53, 5:35.
Paces everywhere - didn't really look at my watch so there you go. Tried to push it on the last 5.
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| Saucony Ride 7's - Blue 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy - 7:50 AP later in the day.
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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 | | 3.00 | 1.00 | 3.00 | 0.00 | 7.00 |
| Was going to run a cutdown run of 30 seconds per mile but I couldn't get that extra gear on the last mile so it tunred into a threshold run of sorts.
Hard to hit the better paces in Hoka's.
8:49, 8:20, 7:32, 6:58, 6:35, 6:26, 6:26, 7:40.
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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 | 0.00 | 0.00 | 0.00 | 11.00 |
| Lost my watch at mile 5.5 on an 11 mile run but kept the pace on the last 6.
8:16, 7:37, 7:17, 7:14, 6:52, 7:08, ... 7:25 AP at that point, guessing ended up around 7:10.
6 x steep hill sprints.
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| Saucony Ride 7's - Blue Miles: 11.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Kid's had swimming lessons at the Y, and my wife wanted to get in her swimming as well. So I started out an hour before and ran 7 to the Y, then did 30 minutes strenght training, and then went into the pool to play with my daughter while my wife continued to swim. It was a win-win. ;-)
Oh, got on the scale which I have not done in a while as was at 162. Couldn't believe it. Under 160 is a possibility - which will certainly help my sub 18 5k campaign.
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| Saucony Ride 7's - Blue 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| ran on the treadmill at work - 8:57 pace - figured it would be good to run some recovery paced / fat burning miles for once.
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| Saucony Ride 7's - Blue Miles: 6.25 |
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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 | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Still feeling soreness from the weights on Sunday - dreaded this workout but made myself go down to the track and do it.
2.5 miles warm up to the track
6 x 800m with 60 seconds (200m jog) in between
2:59, 2:58, 2:57, 2:56, 2:55, 2:58 (so around 5:55 pace) not where I wanted to be but it is what it is. Oh the days where I could knock off 8 2:50's. sigh.
2 miles easy back to the house.
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| Saucony Ride 7's - Blue 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 | | 151.58 | 6.00 | 20.06 | 0.00 | 177.64 |
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| Hokas Red Miles: 22.00 | Saucony Ride 7's - Blue Miles: 113.50 | Adidas Energy Boost Miles: 23.13 | Hoka One One Miles: 14.00 |
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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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