| 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 | | 206.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 209.00 |
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| Brooks Launch Blue #3 Miles: 81.00 | Brooks Launch Orange #2 Miles: 43.50 | RM 090416 Miles: 1.03 | Saucony Rides #9 Miles: 40.50 | Saucony Rides #8 Miles: 35.00 | Adidas Adistar (flats) #2 Miles: 9.00 |
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| Night Sleep Time: 199.00 | Nap Time: 0.00 | Total Sleep Time: 199.00 | Weight: 0.00 | |
| | 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 |
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AM: We had some snow last night but the ground was mostly snow free. There was a good layer of ice but otherwise things were fine. Much cooler this morning but with the direct commute run in I wasn't out there long enough to notice :) 2.5 mi Avg. 9:23 HR 137 PM: Nights like tonight are how you know I'm crazy. Out in the PM, in drizzly snow in the dark in the cold. But you know what it actually felt pretty nice. The other fun part is when you do see another runner (I saw two) there is an extra effort to wave hi, saying "Hey we are both crazy but nice job." 6 mi Avg. 7:33 HR 155
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| Brooks Launch Blue #3 Miles: 8.50 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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AM: Shortest night of sleep this week. Not too shabby. Mid-campus commute run, nice and early. Early enough that I got to break in a lot of the snow that fell last night. There is something so satisfying about being the first person to run down a street or sidewalk that has no prints on it. Happy Friday all... Mi 3.5 Avg. 10:02 (not a typo) HR 140 PM: Treadmill warm-up mile for PT. Mi 1
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| Brooks Launch Orange #2 Miles: 4.50 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Late afternoon run. Had to stop into work for about 15 min so I did a run to Memory Grove overlook from home with the brief stop off. Good day overall. The girls had been sick and I thought my wife and I were going to miss it but I was coughing some and my wife woke up with a bit of a cough. Good news is the running seems to help clear things out. Avg. 8:00 HR 137 Ascent 1805 ft Descent 1836 ft
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| RM 090416 Miles: 0.25 | Saucony Rides #9 Miles: 11.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Busy morning at church with my youngest singing, my wife hosting the coffee hour and then talking to the confirmands about baptism. After all that decided there was no way to pass up 55F weather and the whole family went for a run to and around SugarHouse. The girls really like to run some now as well so I bring the double stroller and they take a few blocks in the stroller and then a block running. My youngest even ran the whole hill near the Rose Gardens. Finished off with a stop for ice cream before running home. 5mi Avg. 10:23 HR 121 PM: Suicide loop with John in the PM. Weather still nice. 7mi Avg. 8:32 HR 132
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 12.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run in. Nothing special "It's just another manic Monday (oh-woe)... :) Avg. 8:56 HR 135
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| RM 090416 Miles: 0.05 | Saucony Rides #9 Miles: 6.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Decided to sleep in to stick with 7 hr total. Then did a longer Memory Grove commute into work. I had a busy day planned and it got much busier. I received a call from the NIH and they increased the pay line for my grant. Works like golf; 10 is perfect. In 2010 they paid 40 and below, in 2011 they paid 30 and below, for 2012 they had announced 19 and below but yesterday increased it up to 25. I scored a 24 so I just made the cut... For those of you who knew I was looking for jobs this does change things and means I will be in UT for most likely another year. Still had to come back into work after dinner until 10pm but the effort is paying off.
Avg. 9:08 HR 149
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| RM 090416 Miles: 0.22 | 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Commute run in. 2.5 mi Avg. 8:41 HR 140 PM: Suicide loop plus SugarHouse with John. Nice evening for a run. 9 mi Avg. 8:39
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| Brooks Launch Blue #3 Miles: 9.00 | Saucony Rides #8 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Front heavy mileage week. Today and tomorrow I have crazy busy work schedule so just a commute run in. Avg. 9:38
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| Saucony Rides #9 Miles: 2.50 |
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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 |
| No that isn't a typo. With the good news on Tuesday a bunch of stuff was shifted around and I had to work extra late last night. Unfortunately I also had to be in extra early today... Commute run in and then 10 hr of solid work without a break. |
| Brooks Launch Orange #2 Miles: 2.50 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Family run to SugarHouse. Caught up on some of the missing sleep from the day before. |
| Saucony Rides #8 Miles: 4.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 |
| Travel day. I am attending a meeting in Boston this week. I have a talk in 12 hr so am going to get some sleep now. I'm still a minute long but I'm sure when up on "stage" I will talk faster.
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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 |
| Travel running. I hit the treadmill this morning because I didn't want to get lost and miss my talk. It went very well and I've already received a number of great comments. the run was a little quick do to time and being on the treadmill. Typical acceleration run. The weather is amazing here. I took a walk around the park in between sessions and it amazes all the people, a true "city" feel.
Avg. 6:46
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| Brooks Launch Blue #3 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Trouble sleeping last night so I slept in and then ran on the treadmill after dinner. Did a hard run on the treadmill, acceleration style. It felt so good.
Avg. 6:30
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| Brooks Launch Blue #3 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 |
| Did make it up early this morning. Did a run to Harvard from my hotel near Beacon Hill along Charles River. There were a lot of people out this morning and it was fun "racing" the crew teams. The extra bodies had me pushing. In the evening I did a walk along the Freedom Trial and then to the Long Wharf to see the nighttime skyline. Avg. 7:09 HR 168
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| Brooks Launch Blue #3 Miles: 9.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Same run as yesterday but went a couple bridges further west before turning around. I also took it a bit slower. I'd turned the last few days into bit of races.
Avg. 7:57 HR 148
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| RM 090416 Miles: 0.10 | Brooks Launch Blue #3 Miles: 11.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 |
| Travel day back to UT via Detroit... Overall a good meeting but happy to be home with my girls.
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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 |
| Did 9 miles on my own. Took a bit of it fast running some along the Des 10K. Then when I got home both girls insisted on running some with me so I did 0.75 mi with my oldest and just over a 0.25 mi with my youngest. It was a super windy day!!! For the 9 mi portion. Avg. 7:06 HR 170 but I think there was static as it has a bunch with maxHR > 200
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| Saucony Rides #8 Miles: 10.00 |
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Planned on running this AM but opted for the sleep. I did not want a repeat of my last trip resulting in a cold for two weeks. So in the PM I did 2 mi on the treadmill to get warmed up for PT. |
| Saucony Rides #8 Miles: 2.00 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Well back to the grind. Last week's change of scenery was nice but I did miss the family. Coming back to the pile of work that was waiting (and growing) while I was gone is daunting but I'm getting used to it and also got a surprising amount of work done while gone. I know see why traveling can be good because the time on the airplane with no distractions is great. AM: Commute run in.
2.5 mi Avg. 9:04 PM: Southerly loop with John.
10 mi Avg. 8:40 HR 129
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| Brooks Launch Orange #2 Miles: 12.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Only time for the commute run in. A real bummer as I had it on my calendar since last week that I was going to do the Black Sheep workout this morning :( Maybe next Tuesday.
Avg. 9:36 HR 132
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| Saucony Rides #8 Miles: 2.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Legs felt tired today. Maybe I was too spoiled being at sea level all last week. Avg. 9:01 HR 132
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| Brooks Launch Blue #3 Miles: 6.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Up late so I slept in and hitched a ride to work. After the girls were done went back to work and did the Memory Grove loop. It was perfect timing for a sunset over the Salt Lake and hitting the Grove just in time to see the Capital Building all lit up. Avg. 7:46 HR 162
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| Saucony Rides #9 Miles: 8.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Timed another run for a sun show. This time just perfect for a very colorful sunrise. The weather was perfect. Short sleeve and shorts. A&W commute run. Avg. 8:19
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| Brooks Launch Orange #2 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(4) |
| | Race: |
Running of the Leopards 5K (3.11 Miles) 00:16:07, Place overall: 6, 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 | | 6.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Well I did a race. I ran it hard but looking back at last year's race report for this one was almost in the exact same mind set. The fact that I smashed that time and felt MUCH better after doing that is a great sign. As is the consistent theme in my life work and sleep have taken a toll on the training but the stress levels have significantly lessened the last week. I think that has helped. The more positive the outlook the overall better things get.
I ran to the race start and then met up with another Adam (ACorn) we did a little extra up the canyon. There was a nice tailwind coming down. The start was very crowded this year with a number of people up there that should have been a bit farther back. I was fine lining up in the second row because I honestly had no idea what I had in my legs today. They started a few minutes late after a bunch of teacher/principal photos but it was an ok start 50 m in. I was content to stay in the third pack for the first 1/2 mi. Since I had just reread my race report I knew my splits from last year and wanted to stick with them as close as possible or whatever my body would allow me. Coming around the corner by the Post Office I was happy to see my three girls standing there cheering me on. My wife got a new camera as a late Christmas present and was happy to get some really good pics.
Mi 1: 5:16.73 HR 178 about 3-4 seconds faster than last year and felt good. I just went with it from there. There were two groups of three people ahead of me going onto foothill and I really wanted to catch the chase pack. By the turn onto Sunnyside I was catching them just as ACorn was passing me. I attempted to go. Mi 2: 5:14.73 HR 185 about 18 seconds faster than last year and still felt easy. Now this last mile is where I crashed mentally last year. I was feeling much better and believe it or not my breathing was not that labored. I was catching up with another of the high school guys and wanted to get him before the track. I pulled alongside and he had pretty good support along the course and people started cheering for him to get me back. That helped me and I pulled away going onto the track.
Mi 3: 5:10.38 HR 188 about 16 seconds faster than last year, my HR tells me I was pushing but it felt good.
However with about 300m to go I just didn't have the racing feeling. Same as last year??? Three guys went to pass me in the final 150m. After the third one I had enough and finally mustered a "high school finish" to pass him back before the line. I wish I would have hammered the track but just didn't as much as the people passing me. My family had jetted down Sunnyside to beat me to the track and were
there to cheer me on. My wife got an awesome picture of me "flying" down
the final stretch. 
0.1 M: 0:28.17 HR 191 Final time 16:07 (Chip)/16:09 (Garmin) ~40 seconds faster than last year! NEW PR! Both wind and grade aided but hey I'm in my mid-30s, I'll take it... My girls were adamant about running a race so afterwards we did a loop on the outside of the track. They really enjoy the excitement of these events...
In the end I am super happy with the time. I was glad to get to chat with ACorn, Steve and a former BYU track star whom I'm embarrassed to say that even though we did a cool down together I'm blanking on his name right now. I'm still not sure how to get my competitive edge back but I think having run one of my fastest times ever with negative splits the entire way better get some confidence back!!! After the race took the girls hiking for a little behind campus. Now unfortunately off to work. Have a great weekend.
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| Adidas Adistar (flats) #2 Miles: 9.00 | RM 090416 Miles: 0.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(14) |
| | 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 |
| Was planning on meeting up with John, but sleep won out for him and I was solo this AM. It was nice weather for running and except for the mouth of Parley's was warm. Took it easy and just tested out the legs after yesterday's race. Overall, very happy with the feel. Southerly loop... Avg. 7:59 HR 143
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| Saucony Rides #8 Miles: 10.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I passed the 2-day test. My legs feel good this morning. It was a nice run in with some spring showers just at the start and just at the finish. Not enough to get me wet but enough to feel refreshing. A&W commute run in. Avg. 8:33 HR 148
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| Brooks Launch Blue #3 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Only time for the mid-campus commute. Speaking at another symposium this week and trying to get some extra stuff into the talk... Avg. 8:53 HR 144
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| Saucony Rides #9 Miles: 3.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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In lab late last night but took a little longer running in this morning to think some things out for the talk (and relax in this beautiful running weather!). Talk is tomorrow as part of a full day symposium. Did the Memory Grove commute run in. Avg. 8:22 HR 141
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| RM 090416 Miles: 0.03 | Brooks Launch Orange #2 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Symposium day. Late night (12:30am) in lab. Then slept in a little before a mid-campus commute run. Avg. 8:54 HR 150
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| RM 090416 Miles: 0.25 | Saucony Rides #8 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| The talk yesterday went well but it was a long day. From the symposium straight to a dinner that home... I hardly had computer access for yesterday and came in to >60 e-mails. I don't know how the bigwigs do it as I'm sure my boss gets >150 e-mails a day... Although I have to admit ~90% of them never have to be opened. A&W commute run. Avg. 8:16
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 6.00 |
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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 |
| Avenues loop with John. The weather was perfect this morning. We got the run in before the wind hit. Avg. 8:30 HR 134
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| RM 090416 Miles: 0.01 | Saucony Rides #9 Miles: 9.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 206.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 209.00 |
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| Brooks Launch Blue #3 Miles: 81.00 | Brooks Launch Orange #2 Miles: 43.50 | RM 090416 Miles: 1.03 | Saucony Rides #9 Miles: 40.50 | Saucony Rides #8 Miles: 35.00 | Adidas Adistar (flats) #2 Miles: 9.00 |
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| Night Sleep Time: 199.00 | Nap Time: 0.00 | Total Sleep Time: 199.00 | Weight: 0.00 | |
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