| 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 | | 170.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 170.50 |
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| Asics DS-Trainer #5 Miles: 22.00 | RM 090416 Miles: 0.73 | Brooks Launch #1 Miles: 53.00 | Saucony Rides #6 Miles: 38.50 | Asics DS-Trainer #4 Miles: 28.50 | Saucony Rides #7 Miles: 28.50 |
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| Night Sleep Time: 180.00 | Nap Time: 0.00 | Total Sleep Time: 180.00 | Weight: 0.00 | |
| | 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 |
| Unfortunately had to be in work by 6am so just had time for the direct commute run... Good news is it is only 9am and I've already completed three things. Naked
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| Asics DS-Trainer #5 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Overall a good day. Went when the girls to cheer on mommy in the 10-miler. Also, got to see and talk to a number of people (Allie, Chad and Walter) some I hadn't talked to in over a year! After that I went for my run. From home to lab (had to work a little) then on to Memory Grove and home via Liberty Park. A nice loop and nice weather. Avg. 7:51 HR 154
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| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 13.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Due to the crazy weather we had the opportunity to go from 70F+ yesterday to about 3in of snow today! Went sledding with the family. Which consists of me running up and down the hill carrying one of the girls or the sled. Good workout in itself. Very fun. |
| 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 |
| Very busy work day. Evening run from work to Memory Grove. MEM FireHouse confidence mile.
5:15.65 HR 178
Overall a nice run. More than 1100ft of elevation change.
Avg. 8:03 HR 148
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| Brooks Launch #1 Miles: 8.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Very drowsy commute run in. Day was also a strange schedule but just as busy... Avg. 9:34 HR 137
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| Saucony Rides #6 Miles: 2.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Interesting day. Still busy but I guess that is part of why they call it work. Did a home loop tonight. I was inspired by my FH mile earlier this week and wanted to try something a little more fun... DISCLAIMER: Running down 21st south is more like a controlled fall, a prolonged stretching of the legs. The good news is I hit my mark. 4:52.92 HR 184 Ascent 43ft/Descent 351ft I still get excited whenever I see a 4 in the one spot. Aided or not I'm obviously getting back my speed. Now for the slow gain of endurance and building a bit of that tortoise slowly but surely. Avg. 7:05 HR 160
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| Asics DS-Trainer #4 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run. Great news. No knee pain with the effort last night. Avg. 10:04 (not kidding) HR 133
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 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(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 |
| Two days after the sub-5 and still no pain. I think this is a sign that I'm as back as I'm going to be. I'm still going to be overly cautious with the mileage build but I would like to get back into the 60 mi/wk range... Maybe 2012 I'll try and move back into the 80 mpw...
Horrible work week. But I have survived it and am ready for the weekend. Commute run. Avg. 9:23 HR 133
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A very sluggish noonday run. It snowed the whole run but that was mostly refreshing. Did a run out Wasatch Blvd and back via some of the SLC marathon course. Avg. 8:30 HR 132
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| RM 090416 Miles: 0.01 | Saucony Rides #6 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
| 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 |
| What a nice end to a Monday. Had to come back into work tonight but before I started that I ran up the not so dry Dry Creek. It was so much fun crisscrossing the creek as I made my way up getting covered in mud. I came down a different way right into about 11 deer that were gracious enough to pose along the ridge with the sunset in the background. Had planned on 8 but these 6 were much better. Then back into work till midnight. Avg. 8:53 HR 152
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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(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 |
| Slept in because of the late work night. More of the same today. Even with that the run in was more like a death march. There was a refreshing drizzle coming down the whole way though. Avg. 8:27 HR 147
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| Asics DS-Trainer #4 Miles: 6.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Busy day. Time and weather constraints to 3 mi on the treadmill. Acceleration style 8mpm start with 0.1 mph faster every 0.1 mi.
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| Saucony Rides #7 Miles: 3.00 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Sluggish lower campus loop commute. Fortunately I just missed the rain. I don't think a 28F windchill wet morning run would have been as refreshing as the run earlier this week. Avg. 9:19 HR 136
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| Asics DS-Trainer #4 Miles: 4.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not exactly the mileage I had planned for this week. But neither was the workload... Came back each night this week and that wears on you. New rule for injury prevention is mileage can't exceed certain sleep thresholds so I opted to cut back some. This morning was better than yesterday but still a bit tired. It is strange with the marathon tomorrow and all the notices of road closures etc but not being directly involved. To everyone running tomorrow have fun!!! A&W commute run.
Avg. 9:00 HR 131
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| Asics DS-Trainer #5 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2-a-day AM: Family run. Didn't make it out the door in time to cheer on the runners but it was still a nice run. Finished at Dan's to partake in their Easter egg hunt. Avg. 9:45 HR 126
PM: BBQ with work friends. Then an evening Suicide Rock home loop. Avg. 7:54 HR 144
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| RM 090416 Miles: 0.10 | Brooks Launch #1 Miles: 5.00 | Saucony Rides #6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Not a good night of sleep but the day went well just very sluggish. Long Palm Sunday service but the kids enjoyed all the extra music, hike by Red Butte with my oldest before our normal errands and then an evening home loop after bedtime.
Congrats to all the runners from yesterday's SLC marathon and to everyone running Boston tomorrow have fun and go out smart. Avg. 7:50 HR 146
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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You can tell I've had a busy week when it is Friday and I'm just updating now. First congratulations to the amazing performances at Boston. 2:03.02, truly amazing!!! Also, Ryan Hall did fantastic. It was great to see him break 2:05. My day was full and I didn't catch the race but hearing the results was still exciting. It was so full that I haven't looked at the rest of the results until today (Sat). I completely overlooked that our very own Paul ran a 2:17 to finish 17th overall!!!
Treadmill acceleration run. Avg. 6:45
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| Asics DS-Trainer #5 Miles: 5.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Death march commute run. Avg. 9:07
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| Asics DS-Trainer #4 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another super long day. Back into work in the evening so I did the work Memory Grove loop. Avg. 8:01 HR 146
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| Brooks Launch #1 Miles: 8.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Nothing special commute run. Avg. 10:17 HR 137
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| Saucony Rides #6 Miles: 2.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well I made it to Friday. Looking forward to a break during the weekend. Happy Easter! A&W Commute Run Avg. 8:37 HR 143
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| Saucony Rides #7 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(2) |
| | 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 |
| Finally got some sleep. Relaxed morning and then a family run. Suicide Rock loop. Much harder pushing two girls. Avg. 9:38 HR 133
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 7.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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A very good Easter. Started the day with an Easter egg hunt with the girls. Then a great church service. After that I took my oldest up City Creek on a run. It has been so long since I pushed her up there. We went up to the watershed line and played for a little before heading back down. Then after my youngest get up headed back over to Memory Grove with the whole family for some Frisbee time.
Avg. 7:45 HR 152
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| Brooks Launch #1 Miles: 6.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Opted to not start the week on a sleep deficit, 7 would have been better but still felt rested. The day went fine. When I headed out for my run after bedtime though the hail made me choose a treadmill run. Did the acceleration run again. Avg. 6:23
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| Saucony Rides #6 Miles: 5.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Home loop. Nothing special. Avg. 7:22 HR 153
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| RM 090416 Miles: 0.38 | Saucony Rides #7 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| A very sluggish and chilly mid-campus commute run. Avg. 9:49 HR 135
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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(5) |
| | 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 good day. Work continues to move in the right direction and the extra effort is starting to really pay off. The day did go a little long so I only ended up doing 6 when I had planned 8 but something is better than nothing. I did the short home loop with an even push throughout. The first mile was the only one over 7:00 (at 7:19). Avg. 6:36 HR 175 Obviously something funky about the HR. But it was the monitor, it had my Max HR at 227 bpm! That is my main complaint about the Garmin 350, I have gone through 4 monitors in the last few years. This one may have been static and will be gone in today's run but the others had the batteries leak.
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I'm guessing the static theory for the HR was right. Today seemed fine. Did a modified home loop with a stadium pass. It was super windy, super chilly and started to SNOW! Avg. 7:34 HR 143
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| RM 090416 Miles: 0.20 | Brooks Launch #1 Miles: 7.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Didn't end up doing the SLRC 5K. My wife still did but between the cold weather and early start opted to stay home and make waffles with my kids. After that did the Japan Festival downtown. Overall good morning with a very random run to finish it off. Legs sore but this is my highest mileage week in well over a year and had the faster run on Thur so overall very good. In fact it is my longest since the week of Jan 17th 2010 and it will be a while till I get to that again (54 mi).
Avg. 7:58 HR 147
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| Saucony Rides #6 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 170.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 170.50 |
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| Asics DS-Trainer #5 Miles: 22.00 | RM 090416 Miles: 0.73 | Brooks Launch #1 Miles: 53.00 | Saucony Rides #6 Miles: 38.50 | Asics DS-Trainer #4 Miles: 28.50 | Saucony Rides #7 Miles: 28.50 |
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| Night Sleep Time: 180.00 | Nap Time: 0.00 | Total Sleep Time: 180.00 | Weight: 0.00 | |
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