| 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 | | 196.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 196.00 |
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| RM 090416 Miles: 0.45 | Saucony Rides #8 Miles: 42.50 | Brooks Launch Blue #3 Miles: 45.00 | Brooks Launch Orange #2 Miles: 52.50 | Saucony Rides #9 Miles: 17.00 |
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| Night Sleep Time: 179.50 | Nap Time: 0.00 | Total Sleep Time: 179.50 | Weight: 0.00 | |
| | 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 |
| Happy February I can not believe a month is already gone from 2012! I had to work late last night so I slept in this morning to say hi to the girls before heading into work. I also took a different route in and did the Ave commute run in. Avg. 8:29 HR 146 Ascent 1055 ft
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Worked from home until the girls got up and then went into work after dropping them off at school. They enjoy that so much. The day was so-so but ended it with a nice run south with John. Overall felt good today.
Avg. 8:37 HR 139
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only time for the commute run this morning. Man was it windy! Reminding me of being back in Chicago :) Have a great weekend! Avg. 9:20 HR 150
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| The girls requested that I run while watching a movie with them. So I did the treadmill. We watched Toy Story 3. I did an acceleration run. 8 min increased 0.2 mpm each mile until the last mile then every 0.1 mi. Finished in 59:30.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Southerly run on own. Out and back. The wind had died down and it wasn't too cold. Overall felt good. Did almost exactly the same pace as yesterday although this was outside and on a hilly course. Avg. 7:29 HR 152 Ascent 1231ft Descent 1156ft
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Slept in but did not sleep well. Only had time to commute in.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: 2-A-Day, decided to cut the run in half when faced with the wind this morning. I know I'm a wimp. Slept better last night. 3mi Avg. 8:21 HR 146
PM: It is so great to actually be working in some workouts instead of just sanity running. Although it was much nicer out this evening I jumped on the treadmill. I did my favorite acceleration run. Start at 8mpm then increase 0.1mph every 0.1mi. I did that down to 6mpm then every 0.5 mi until the last mile where it was every 0.1mi again. If you are still reading kudus. The long and short of it is that I did 5 mi in 32:05 starting at 8:00 and finishing at 5:22. 5mi Avg. 6:25 maxHR 186 (no average on my treadmill)
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| Saucony Rides #8 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Long day so far. Only time for a commute run. Solid experiments from 7:30am-12:30pm. Then on to the computer for analysis... Mi 2.5 Avg. 8:49 HR 150 PM: Had a much better day overall than yesterday. These evening run was very "foggy" though. Both in the weather and in my head. Did a southerly loop with John. Mi 9.5 Avg. 8:46 HR 127
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| Brooks Launch Blue #3 Miles: 12.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Since I only had computer work today, I opted to change around my schedule and work from home. Started on the computer until my wife had dropped the girls off at school and then went for the Suicide Loop run with her. It had been a very long time since just the two of us had run together. The weather more or less behaved and it was a good run. Now back to typing... Avg. 8:36 HR 139
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 Miles: 7.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only time for the commute run. It was nice working from home yesterday but that does cause a few odds 'n ends to pile up... Avg. 9:36 HR 141
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| Saucony Rides #9 Miles: 2.50 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Woke up early and went for a nice morning loop. About half way through got to see a very nice sunrise. It is nice to be back in the half century club... Back in time to make waffles with my youngest. Avg. 8:25 140
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| Brooks Launch Blue #3 Miles: 10.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lazy day. Treadmill run. |
| Saucony Rides #8 Miles: 5.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: Commute run. 2.5 mi Avg. 8:35 PM: Evening memory grove loop with John. Felt tired for obvious reasons. My class lecture went well. Largest class yet. 7 mi Avg. 8:19 HR 154
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| Brooks Launch Orange #2 Miles: 9.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Caught up on some of the sleep I missed last night. Said good morning and happy V-day to my girls and headed to work. Did an extension on the A&W commute run. Still very tired but better than yesterday. Avg. 9:07 HR 151
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| RM 090416 Miles: 0.01 | Saucony Rides #8 Miles: 7.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Busy day ahead, commute only. Avg. 9:04
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| RM 090416 Miles: 0.01 | Saucony Rides #8 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 |
| Reset. This has been a hectic week and I opted for sleep and a run this morning. It is good to find that balance. Obviously after 34 yr I'm still looking. The run was great and I did a commute run via Memory Grove. Avg. 8:30 HR 144 Ascent 1307ft Descent 993ft
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| So much for that balance. I obviously have too many passions in my life. I guess that makes it one beautiful bouquet though. Mid-campus commute run, it was the only additional time I could spare. Starting today I had already put in over 50 hr since Monday... Avg. 8:37 HR 136
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| Saucony Rides #9 Miles: 3.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Wanted to get in a good run before the family woke up and had to stop by lab for about an hour. So still woke up to the alarm ran into lab and then on to Memory Grove again. This is a fun loop. The weather was perfect and there were so many people out this morning. I didn't make my 50 again for this week but I refuse to be a mileage whore again and for now will let the count lie where it falls...
Avg. 8:08 HR 142 Ascent 1647ft Descent 1678ft
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 Miles: 11.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice group run. It was a smaller get together but still good. Started with James, Allie and Jake. Then dropped off James at 5mi and Allie at 8mi. Random running south of Sugarhouse and on campus. Avg. 7:27 HR 156
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| Saucony Rides #8 Miles: 13.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Southerly out and back. Slept in this morning because of the holiday and ate breakfast with the girls before they dropped me off at work. The weather was awesome this evening and I even put in two miles under 7min. I can definitely feel that my legs are coming back. Slowly but surely. Avg. 7:22 HR 154
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| RM 090416 Miles: 0.10 | Brooks Launch Blue #3 Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| And the teeter, totters... Finding that balance is a constant effort. Stayed up a little too late last night talking. Commute run directly in to a very full morning. Avg. 9:26 HR 149
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| Saucony Rides #9 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Took some sleep time and some thought time today. Did a City Creek run with John. It had been too long since I'd gone any distance up the canyon. It was so nice and quiet up there. We did manage to run into another person though even at 9pm...
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| Brooks Launch Orange #2 Miles: 9.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Still catching up on sleep and thought time. Worked from home in the AM to do another run with my wife. It is nice to get these in from time-to-time. Suicide loop before getting dropped off at work.
Avg. 8:37 HR 152
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| Saucony Rides #8 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Got ahead of myself with mileage this week. Good news is my legs are still behaving, just don't want to push my luck. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Plan was for an early AM long run. However, the 20 mph wind w/ 30 mph gusts changed my mind. I know, wimp. I remember days going out in hail storms. Anyway I did 3 mi on the treadmill and will wait and see how the afternoon/evening shapes up. There is supposed to be snow, but that is fine without the wind. I hope the wind isn't as bad out at Saltair for Jake, Fritz and all the rest racing the 15K this morning. With a west wind the turnaround is going to be tough...
AM: 3mi
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| Brooks Launch Blue #3 Miles: 3.00 |
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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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Group run from Highland High. Got there a little early and Fritz was already there so we did a mile warm-up. Then by the time I got back to the cars Jake, Andrea and Adam (ACorn) were there. We did a major loop south and then Fritz and I finished off with a loop of SugarHouse. A fun run with great company. Made it fly by. With the earlier start managed to get in the extra miles and still have time for breakfast before church. The afternoon was family time hitting up both the history museum and the zoo for an hour each. Nice to have season passes... Avg. 7:31 HR 153
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| Brooks Launch Orange #2 Miles: 16.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only a commute run. Had three meetings today and had to work in the evening to make up for the lost time... Avg. 9:35 HR 137
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| Saucony Rides #9 Miles: 2.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sleep over running today. Don't like making that decision but sometimes it is the best training choice. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 |
| A&W commute run. There was some wind but fortunately it was blowing in the right direction so as only to be in my face the first mile. Avg. 8:45 HR 135
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| RM 090416 Miles: 0.11 | Saucony Rides #9 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 196.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 196.00 |
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| RM 090416 Miles: 0.45 | Saucony Rides #8 Miles: 42.50 | Brooks Launch Blue #3 Miles: 45.00 | Brooks Launch Orange #2 Miles: 52.50 | Saucony Rides #9 Miles: 17.00 |
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| Night Sleep Time: 179.50 | Nap Time: 0.00 | Total Sleep Time: 179.50 | Weight: 0.00 | |
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