| 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 | | 207.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 207.50 |
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| Saucony Shadow #1Black Miles: 50.50 | Saucony Rides #8 Miles: 9.50 | Saucony Fastwitch Miles: 18.00 | RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 16.50 | Brooks Launch Orange #2 Miles: 10.00 | Saucony Rides #9 Miles: 9.00 |
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| Night Sleep Time: 97.00 | Nap Time: 0.00 | Total Sleep Time: 97.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Only one run today. Feeling much better than yesterday. Not 100%. Very strange how short that was whatever it was. I know my daughter was under the weather earlier this week. I wonder it I just had a quick fight with that bug. Did the Avenues commute run in today to mix it up a little. Ran into one of my colleagues walking his dogs and spoke with him for a little. A nice relaxing run in. Avg. 9:07 HR 133
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| Saucony Shadow #1Black Miles: 7.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| PM: Slept in a little. Day of family fun and late afternoon while the sun was still out. Did an Emigration Canyon run from home. Avg. 7:23 HR 142
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| Saucony Rides #8 Miles: 9.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Needed sleep so didn't set an alarm. Then off to church and a bit of family time before heading up to Keystone, CO. Did a late night trail run on the packed snow behind The Inn. The night sky here is AMAZING and the temps were not too bad. Only decided to do 6 miles as the packed snow ran out and I didn't want to run on the road even though there was not much going on at 10pm... fun to be at 9000+ feet. Avg. 9:48 HR 144
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| Saucony Shadow #1Black Miles: 6.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 |
| Up late talking to some friends from Germany I hadn't seen in awhile. However, I needed to get up early as this is the only other run I think I can guarantee this week. Did the same run as last night. It was a bit colder this morning as there was more wind and I think my running stuff was still damp. Avg. 9:11 HR 136
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| Saucony Shadow #1Black Miles: 6.00 |
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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 | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Surprisingly I got up this morning. I did not stay out as late as I thought. The meeting is actually scheduled from 7am - 10pm. Granted that includes breaks for food and recreation but that is still work in a sense. I'm just doing the same run each day due to the dark and lack of knowledge of the area. It was MUCH colder this AM but I brought enough clothes. Mi 6 Avg. 9:48 HR 136 PM: Even more surprisingly I had a wonderful afternoon session and finished early. The weather was in the low to mid 40s. So I changed into shorts and headed out for a second run. I had a lot to process from the morning sessions and a great lunch conversation so I just headed up... Hit the next town and noticed I was at about 10,500 so I continued until the Garmin said that and turned around. Happened to be a perfect half marathon. The awesome part is that I hit 19 miles for the day and all over 9000ft elevation. Still made ti back to my room to read for an hour before the evening sessions. Overall a great day and one of my top runs of all time.
Mi 13 Avg. 7:50 HR 152 
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| Saucony Shadow #1Black Miles: 19.00 |
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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 |
| Even though I stayed up until midnight talking I woke up like clockwork without an alarm set. Since I was up anyway I did the run same run I've done each morning. Avg. 9:19 HR 140
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| Saucony Shadow #1Black Miles: 6.00 |
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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 |
| Not the smartest thing but it is how it goes. I presented my work and did not finish until after 10:30pm... Then up late socializing. Long day. For whatever reason I woke up way before my alarm and since I could not get back to sleep did my run. Single digit temps this morning and a slight dusting of snow last night. Avg. 8:55 HR 148
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| Saucony Shadow #1Black Miles: 6.00 |
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| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Overall the meeting was very useful. I learned a lot, made a number of new contacts, and strengthened some old contacts. Sleep was on short supply and I was wiped out. Although I had to hit the lab for five hours after landing back in Utah. A very long day indeed... No run due to lack of sleep and time. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Race: |
SLCTC 10K (6.23 Miles) 00:37:50, Place overall: 17, Place in age division: 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 |
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Not the smartest thing but it was necessary. Had to get up early to take care of an experiment. Back in time to make breakfast with the girls and then headed out to the race. The weather looked great. However, about two miles out from the start it the snow began. The warm-up was ok on the way out but back to what would be the finish it was pretty brutal. I was exhausted. Both from the week and another night of little sleep. I had no idea what I was going to do. Spoke to a number of the usual suspects at the start and then just lined up. I could tell things weren't going to go my way in the first half mile and decided to just use it as a harder workout. Immediately after the race I jumped into the car and headed home to make up some family time after having been gone the whole week. I have to find a healthier way to keep family, work, and running in my routine... The good news is I had fun despite the really sub-par weather and time. So things are going well just not ideal.
5:40, 5:47, 6:01, 6:18, 6:26, 6:18, and 1:20 Avg. 6:04 HR 177
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| Saucony Fastwitch Miles: 8.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Finally got a little sleep. Then morning time with the girls with home made pancakes. After church I had a bunch of catchup work to do. So no run again. Fortunately I finished the work tonight about two hours earlier than I thought I would so I hope to get some sleep to night and get out of this sleepless cycle the coming week...
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 6 mi A&W Avg. 9:17 HR 138 PM: 7 mi A&W + SH Avg. 7:28 HR 139
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Commute. 2.5 mi Avg. 9:26 HR 131 PM: Too busy... A&W home. 6 mi Avg. 7:19 HR 146
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Commute. 3mi Avg. 10:03 HR 130. Sleepy PM: A&W commute. 6mi Avg. 7:56 HR 138
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Commute. 6.5 mi Avg. 8:47 HR 141 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| SH and then some work from home until the girls were out of school. Then on the road to Page, AZ and on to the Grand Canyon... Avg. 8:53 HR 129
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Hikes and driving. Truly beautiful!!! |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| An amazing sunrise run along the north rim of the Grand Canyon. Avg. 7:51 HR 145
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Just driving... All the way home then into work. Long, late 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Very early commute. 2.5 mi Avg. 9:45 HR 134 PM: A&W + SH. 6 mi Avg. 7:19 HR 143
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 2.5 mi commute. Avg. 9:28 HR 132 PM: 8.5 mi commute, A&W + Ave + SH. Avg. 6:59 HR 150. Pushed it here. Just trying to get things together. This year is flying by and the days are filling up 5X over... | |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Early commute. 3 mi Avg. 10:04 HR 134 PM: Really hammered the run home today. Fun running down Sunnyside/Foothill. 3 mi Avg. 6:09 HR 173
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Three days this week up before 4am. Luckily I went to bed about 1-2 hr earlier each night. Today was no exception and in fact was the earliest rise as I had to be in by 5:30am... So only a commute run. Was planning a second run but plans were changed. A busy week and it is insane for me to think February is nearly behind us. Avg. 9:30 HR 138
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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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| | Race: |
SLCTC 15K (9.36 Miles) 01:00:20, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM:
TOUGH, CRAZY, STUPID…
All words to describe the race today. Today was the final
installment of the SLTC 30K winter series. As with the day of the 10K I got out
of the house to a relatively pleasant winter morning and started driving over
to the start. And once again after passing the airport the weather got
progressively worse until it was near white out conditions. I did not bother
doing much of a warm-up just enough not to freeze and to test what I was going
to face during the race. A few people bailed for more favorable workouts. I
decided I’d made it out there and may as well do the race. From ¼ mi in I was
on my own in 5th, which is where I would finish. On the way out I
just tried to stay in the tire tracks from the lead vehicle. By about 2 mi I
could not see anyone, just snow. Ended up getting too warm but glad I had all
the extra layers for after the turnaround. Once that hit it was brutal. I am
glad I did it and was happy with my performance considering the conditions. Only
wish I would have squeezed another 21 seconds out of my legs. But considering I
did not check a single split during the race… I got a lot more sleep this week
compared to before the 10K and that helped. The drive home was a little
sketchy, front wheel drive cars with regular tires are not made for this. Even
ended up bailing on some friends for coffee this afternoon. Now back to the
grind. 
 PM: Had to go into lab tonight. Partly because the roads are a mess and partly as an excuse to do a second run I did commute run both ways. It was so peaceful. Reminded me that snow can be good, not like this morning... Even saw a small herd of deer.
5mi Avg. 9:04 HR 140
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| Brooks Launch Blue #3 Miles: 5.00 | Saucony Fastwitch 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(4) |
| | 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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Busy day. Up well before 5am to be in work for a couple hours. Then after church went for an Emigration Canyon run. It was great going up but coming back down there was a chilly head wind. Overall a nice run though. Then more work and a bit of family time before heading back to lab to cap off the day...
Avg. 7:13 HR 151
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: Dragging from the long day yesterday. Still so much to do. Did get to sleep a little early and slept in a little late for a full 7 hr of sleep. Then direct commute run in. Avg. HR PM: Needed to run a family errand on the way home so no second commute. Wanted to get in the run anyway but too much left from today's to do list. Bummer...
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| Brooks Launch Blue #3 Miles: 3.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Today was a productive day. I stayed home. It is always amazing to me how much more work I accomplish when I stay home than when I go into work... It is not like I didn't get 4 phone calls and a dozen e-mails but for whatever reason I still got more done. I also slept in a bit so it was nice to get a full nights sleep to start off the work. Before dinner I did take a break and did four laps of SugarHouse from home. I picked it up a little each lap. Full miles in the park: 7:25, 6:53, 6:47, 6:46, 6:22. It was colder out than it looked but I was still sweating by the end. Then after the girls went down more work. Never a shortage of that lately. Better than the alternative they say. Avg. 7:07 HR 151
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| Brooks Launch Orange #2 Miles: 10.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| PMa: Early start to day from home and then ride in. Did a quick commute home after work. 3mi Avg. 7:15 HR 142 PMb: Evening run with John. Stadium loop. 5.5mi Avg. 8:47 HR 130
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| Brooks Launch Blue #3 Miles: 8.50 |
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| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Very early rise, before 5am. Then A&W commute. Mi 6 Avg. 8:55 HR 139 PM: Today was all meetings. Got stuff done but no "work" per se. Just commute run home. Mi 3 Avg. 6:44 HR 149
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| Saucony Rides #9 Miles: 9.00 |
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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 | | 207.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 207.50 |
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| Saucony Shadow #1Black Miles: 50.50 | Saucony Rides #8 Miles: 9.50 | Saucony Fastwitch Miles: 18.00 | RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 16.50 | Brooks Launch Orange #2 Miles: 10.00 | Saucony Rides #9 Miles: 9.00 |
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| Night Sleep Time: 97.00 | Nap Time: 0.00 | Total Sleep Time: 97.00 | Weight: 0.00 | |
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