| Location: Vestavia,AL,USA Member Since: May 31, 2007 Gender: Male Goal Type: Other Running Accomplishments: Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.
Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
Short-Term Running Goals: NYC Marathon November 3, 2019 done
London Marathon October 3, 2021 done
Tokyo Marathon March 3, 2024!!!
And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship and in memory of those lost to blood cancer...
DONE! $26,403.70
https://pages.lls.org/tnt/al/london2021/awende Long-Term Running Goals: Enjoy being a Masters Runner.
Get under 3 hours one more time... Personal: Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 145.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 145.50 |
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| Saucony Rides #7 Miles: 46.50 | Asics DS-Trainer #4 Miles: 21.50 | Asics DS-Trainer #5 Miles: 10.50 | Brooks Launch #1 Miles: 24.00 | Saucony Rides #6 Miles: 45.00 | RM 090416 Miles: 1.00 |
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| Night Sleep Time: 183.50 | Nap Time: 0.00 | Total Sleep Time: 183.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Treadmill run while watching a movie. 8 min for the first 8 miles then increased pace during the final 3 miles down to 5 min pace for the final quarter mile. Happy New Year everyone...
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| Saucony Rides #7 Miles: 11.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Back to the grind at both work and play. Home loop in the evening. Avg. 7:37 HR 158
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| Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Rough time sleeping last night so slept in the morning. A&W commute run into work. Avg. 8:39 HR 152
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| Asics DS-Trainer #4 Miles: 5.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Because of the crappy air I opted for a treadmill run today. I changed the speed every half mile up and down to mix it up. I think it is my first run of this distance under 7min pace in a long time. Avg. 6:45 HR ~177
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| Asics DS-Trainer #5 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Air still crappy but I have to get into work. Cut the commute short though and just went through mid-campus. A little overdressed but the news had the windchill at 10F.
Avg. 9:51 HR 148
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| Brooks Launch #1 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Slightly better air quality = slightly longer run
Zoo commute. Avg. 9:30 HR 145
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| Saucony Rides #6 Miles: 4.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Well the air hadn't cleared out as much as I thought yesterday. C5 said one thing but TWC and everyone else said something else. In any case I was hoping the snow would come early so that I could have "clear" skies for my run today. I waited as long as I could and it did start snowing during the run but I'm sure too late. I did a very modified home loop in an attempt to find a movie from a Redbox that was working, needed a break after a good writing day... Avg. 7:43
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| Saucony Rides #6 Miles: 6.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Due to work constraints and sticking to planned mileage I opted for a longer run today. It was nice having the air cleared out by the snow last night. It was a little sloppy but not too bad. Ran an out and back SE. I took it hard but not all out. I pushed mile 8 w/ a 6:31 and there were three miles over 7 with the slowest the last which also has the most ascent 153 ft. Happy with the effort and pace. Avg. 6:55 HR 166
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| Saucony Rides #6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work/mileage constraint rest day... |
| 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Brrr... not as cold as some of you are experiencing but cold for me, 11F with -2F windchill. Did a mid campus commute run. Fingers were pretty cold by the end but otherwise I was dressed for it.
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| Saucony Rides #7 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just time for a little on the treadmill. |
| Saucony Rides #6 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Truncated commute run. Was not feeling it this morning. Avg. 9:22 HR 147 |
| Saucony Rides #7 Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Much better day than yesterday. Still managed to wake up before my alarm 5 for 5 this week at doing that... Grant is due 3 wk from next Monday then things "should" get back to "normal" :)... Avg. 8:57 HR 150
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Very interesting. It has been a while since I ran in City Creek. I've run there but not up it for awhile. I just checked my spreadsheet and the last time I entered a run up City Creek was 1/15/10! Four days before my "official" injury date. In any case it was much warmer this morning than earlier in the week. Have to work on the grant so went into lab early and ran to and partially up City Creek and back. Avg. 8:29 HR 144 1700ft of vertical change
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| Saucony Rides #6 Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Needed a break from writing. Still plugging away. It can be a slow process (especially with me). Did a modified home loop with a hard mile at the beginning 5:22 and a hardish mile at the end 5:43. The temp was perfect for the run but now dinner and back to the grant... Avg. 7:04 HR 163
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| RM 090416 Miles: 1.00 | Asics DS-Trainer #4 Miles: 9.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had a midway grant day. One of the most productive but longest days in awhile, worked from 6am to 1am with only a 2hr family break around dinner... Obviously no time for a run in that. But at least I got the section complete. Tomorrow should be better with a run mixed in there sometime... |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met with some friends that were in town for Boston visiting family and skiing for breakfast. Then opted to work from home because I'm mostly on the computer typing anyway. That allowed for a rare midday run in the sun. Just did my home loop. Avg. 7:16 HR 163
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| Saucony Rides #7 Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Nice to have had a break yesterday. Now for the next push for a Monday complete draft... Direct commute run because I was a baby, 36F + rain/sleet. I was a cold wet dog by the time I made it into lab. Avg. # HR # Naked...
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| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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It never ceases to amaze me how physically tired thinking can make you. Another long day this one split between grant and family obligations. Finally snuck out at about 8:30pm for a short home loop. Felt good, I purposely under-dressed and the cold helped wake me up. Avg. 6:52 HR ?
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| Brooks Launch #1 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run to work. Took care of one thing and then I was outta there to get some grant work done with interruptions... Avg. 8:38 HR 157
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A bit of a bummer but I have to take care of my health and that means not pushing my body to its limits when I'm working like I am. Initially had planned 13 for the morning to get me over 40 mpw again. However, at 5am after having woken up twice I was tired and decided I had to hit the computer. Got a decent amount done but often times it seems like I'm cutting more out than adding. I did get a break with the family as a person from work had a birthday party today before heading back home to Brazil next month. It was a good 3 hr break. Hit the treadmill a little to continue the break but now to finish the page I've been working on before I hit the hay tonight. Avg. 8:00 HR ?
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| Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Sanity break. Ducked out for a quick home loop. Saw a number of other runners and a really nice older women walking a dog cheered for me and another runner as we passed by. Overall a good run. Avg. 6:57 HR 162
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Presented my aims at lab meeting today. They went over well... No run. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Managed to beat the storm into work. It is amazing how much snow fell in such a short amount of time. I was not 100% today... |
| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up at 3am with "stomach problems" probably as a result of having pushed to hard the last couple of weeks. I had noticed something strange in that department but had written it off to too much coffee. Today I felt differently and just took a step back. Feeling much better now and back to it tomorrow. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It's amazing what some sleep can do. After a full nights sleep worked on the grant from home. Took a noon run and then back to it... Avg. 7:04 HR 163
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| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not as much sleep as the previous night but as long as I stay above the 6hr mark I seem to do ok. Got some feedback from an external collaborator on the grant and things seem to be moving forward. Just did the A&W commute run. Avg. 8:48 HR 143
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Took a different approach this weekend. Since I know I have a lot to do opted to start it off rested and relaxed. Slept in this morning and then went out to Saltair to cheer my wife on for the first 5K installment of the 30K Winter Series. When we got there I headed down the road pushing the girls and timed it so that I would be at the 5K turnaround just as the leaders were starting their way back. It worked perfectly and we didn't have to wait at all. We cheered on the leaders until my wife made it to the turnaround and then ran part of the way back with the girls cheering her on. She ran her fastest time since college >10 yr ago. I didn't make my weekly mileage goal but between having been sick earlier in the week and working on the grant (seems like like I've been talking about it forever!!!) I'm happy with what I did get done. Now the next 36 hr will be grueling but I need a complete draft by Monday. Avg. 7:07 HR 163
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| Asics DS-Trainer #4 Miles: 6.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Major grant day. 6am-midnight minus 2hr family time. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Keeping up the steam... Commute run in. 5:30am to 11:00pm, minus 3hr family break. |
| Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 145.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 145.50 |
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| Saucony Rides #7 Miles: 46.50 | Asics DS-Trainer #4 Miles: 21.50 | Asics DS-Trainer #5 Miles: 10.50 | Brooks Launch #1 Miles: 24.00 | Saucony Rides #6 Miles: 45.00 | RM 090416 Miles: 1.00 |
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| Night Sleep Time: 183.50 | Nap Time: 0.00 | Total Sleep Time: 183.50 | Weight: 0.00 | |
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