| 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 | | 242.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 242.50 |
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| RM 090416 Miles: 2.00 | Brooks Launch Orange #2 Miles: 10.00 | Brooks Launch #4 Miles: 46.00 | Saucony Rides #10 Miles: 36.50 | Saucony Rides #9 Miles: 6.00 | Brooks Launch #5 Miles: 36.50 | Saucony Rides #11 Miles: 37.50 |
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| Night Sleep Time: 173.50 | Nap Time: 0.00 | Total Sleep Time: 173.50 | Weight: 0.00 | |
| | 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, not much sleep. Trying to get stuff together for a trip. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day still no run or sleep... |
| 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 |
| Needed to get in a run. Did random miles around the hotel I was staying at. Avg. 8:21 HR 130
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Feeling a crash coming. Walked out without my Garmin so just ran for about 25 minutes and called it three... |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Got about as much sleep as I could. These have been crazy long days. More random miles around the hotel. Avg. 6:59 HR 149
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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 |
| Finally a light at the end of the tunnel. Got some major items accomplished today. Still not done but feeling better about things. Also found a trail to run on so went long. Avg. 6:50 HR 157
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Only had time for a little on the trail. Today was finally relaxing. Get busy but not the stress level of the last 5 days. Avg. 8:13 HR 133
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last full day out of town. Unbelievably busy. Thought we were done on Saturday but I was mistaken 6 meetings all at least 20 minutes apart running around all day. Finished off the last items on our list but still crazy... No time for a run, exhausted at night. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Could have gotten up to run but with all that has gone on the last 7 days decided that would be stupid so turned off the alarm and slept an extra 2 hours. Then a day of travel. Finally back to Utah and hopefully life as "normal" at least for the next few months... |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: No more sleep but at least back in my bed. A&W commute run in. 6 mi Avg. 8:32 HR 140
PM: Suicide loop with John. 7 mi Avg. 8:57 HR 127
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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 |
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AM: Only time for one run today. Had to be into work early so direct commute run. Avg. 9:47 HR 135
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM: Slept in an extra hour this morning only to one of the busiest days I've ever endured. Luckily I started it right with a long commute to Memory Grove. Mi 10 Avg. 8:24 HR 137
PM: Worked too late and had to do a commute run home. Mi 2.5 Avg. 10:19 HR 144
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Slept in and then spent the early morning with the girls. Then the same Memory Grove commute as yesterday run into work. Mi 10 Avg. 8:14 HR 146 PM: After dinner back to work. No time for second run...
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| Brooks Launch Orange #2 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: Well not exactly the wisest thing to do. Up late working and then could not get to sleep. Unfortunate part about that is that I needed to be into lab for an hour this morning... So I did the direct commute run to and from to try and get the juices flowing. Then off to church. Mi 2.5 Avg. 9:35 HR 131
Mi 3 Avg. 7:26 HR 148
PM: The good thing about preparing a talk is that I can practice it in my head while I run. So I did an afternoon suicide loop before coffee with friends. Then back to more work... I need to get a handle on this and find a way to get healthy amounts of sleep while still getting some work done. Mi 7 Avg. 7:56 HR 146
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | 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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Not sure what to say... I'm still a bit in shock. It seems like every month or every week there is something. The stabbings in Texas just happened a week ago and now this. I'm glad the Utah contingent is ok but I am so sad for the families of the murdered, the injured, and the 10,000s that had their special day ruined. Congrats to those that had good races. You deserve it and should take pride and not let these people take that away from you. To the rest my prayers are with you and your families. Up very early for my talk, got a ride in, then did a long Memory Grove run home to clear my head of the talk and today's events. Avg. 7:07 no HR
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| RM 090416 Miles: 0.25 | Brooks Launch #4 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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8 hours of sleep! I needed it. A&W commute run in. Avg. 9:04 HR 138
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| RM 090416 Miles: 0.11 | Saucony Rides #10 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Early start to the day. Had an early experiment but still did the full A&W commute. Mi 6 Avg. 8:12 HR 151 PM: Suicide loop with John. No Garmin. Mi 7
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| RM 090416 Miles: 0.25 | Saucony Rides #9 Miles: 6.00 | Brooks Launch #5 Miles: 7.00 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: In early for experiment. Direct commute run. Mi 2.5 Avg. 9:45 HR 160 (yikes) PM: Evening Memory Grove loop from work. Mi 8 Avg. 8:35 HR 147
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| Saucony Rides #11 Miles: 10.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only time for a commute run today. After work at the race expo.
Mi 2.5 Avg. 9:07 HR 150
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| Saucony Rides #10 Miles: 2.50 |
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: Cheering my wife on to her first marathon. The weather could have been better but she did very well. I had the girls in tow so it made for interesting travel between all the spots. Ended up seeing her at miles 1, 4, 8, 13, 16, 20, 24, and the finish! She held on to the 3:40 pace as long as she could but with heels bleeding through her shoes at mile 20 from the water logged socks she finally hit the wall. She managed to hold it together to still get under 4 hours for her first marathon so she is rightfully happy and I think once she can walk up and down stairs again may even be up for giving the BQ another shot. I did some running near the mile marks to get her Gus, etc. Mi 2. PM: Of course 12 hours after the start of the marathon the day turned about as perfect as you could ever hope to run in. So I did I south loop. Mi 11.5 Avg. 8:08 HR 133
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| RM 090416 Miles: 0.01 | Saucony Rides #10 Miles: 2.00 | Brooks Launch #5 Miles: 11.50 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| With my wife on recovery from the marathon, I got the AM running slot. So I did an Emigration Canyon up and down before church. Way up was between 8:26-9:15 and way down was between 5:39-6:00, 8 miles each way. Avg. 7:19 HR 149
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| RM 090416 Miles: 0.01 | Saucony Rides #10 Miles: 16.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Up late last night and early again this morning. A lot going on today. Commute run in. Mi 2.5 Avg. 10:05 HR 131 PM: Finally leaving lab at ~7:30pm. I taught a class today that took some extra time. Fun experience though. Did the A&W commute run home. Mi 6 Avg. 7:54 HR 145
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| Saucony Rides #11 Miles: 8.50 |
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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 |
| Slept in this morning to recover. That is the problem with working too hard on days. It would be much better to just work hard every day than work too hard one day and waste the next day on recovery... That being said it was cool this morning but refreshing. Always nice to run up Memory Grove in the spring. The extra water in City Creek makes for a relaxing atmosphere. Avg. 8:38 HR 142
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| Saucony Rides #10 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 |
| AM: Have I mentioned before I have to get off this yo-yo sleep schedule? I think so... In early so direct commute run. Mi 2.5 Avg. 10:03 HR 141 PM: Definitely one of "those" days. If I didn't know better I would have thought it was a Monday with the way things went. But over all got some stuff done. Finished off my class. It was an interesting experience. I forgot how much fun it is to be a student. I guess everyday I'm a type of a student but the formal training has its perks. After putting out a couple fires in lab headed home via the A&W commute. I pushed it a through campus and down 13th, then cooled off up 21st. Mi 6 Avg. 7:03 HR 147
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| RM 090416 Miles: 0.21 | Brooks Launch #4 Miles: 8.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM: I had the hardest time getting up this morning. Was in lab until 10:30pm then didn't get to sleep until around midnight. Usually not a problem but I think the cumulative effects of the last few months are catching up. Or wait is the cumulative effects of the last 35 years? :) The morning is beautiful out today and the direct run in was nice. Mi 3 Avg. 10:03 HR 147; That is not a typo my average pace was the exact same as yesterday morning! PM: Overall a good day. Much better than yesterday. Did a commute run home after the Thursday seminar. I was feeling strong and really pushed it the second mile down Foothill. Mi 2.5 Avg. 6:09 HR 157
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| RM 090416 Miles: 0.01 | Brooks Launch #5 Miles: 5.50 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Had to be in early today. Still feeling ok. The morning was nice. I did the Memory Grove commute run in. Just as I passed the Temple I saw a guy turn ahead of me. I decided to try and catch him. We hit the park and he want to one side of the creek and I hit the other. I don't think he saw me until I started to pass. I had to work to catch him. However, when he had to cross back over I gained a little on him and slowed down to chat. Turns out he had just run a 2:34 marathon in LA last month. A former BYU runner Jacob G. We ran together the remaining half mile in the Grove and he continued up to City Creek and I turn up toward campus. It was a surprising push for the morning. The rest of the day was crazy hectic but that is the new norm. Finished with an art fundraiser at my daughters school and then a little work. Now to call it a night. Avg. 8:13 HR 139
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| Saucony Rides #11 Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Today was daddy/daughter day. I slept in for a full 8 hours of sleep. Then got up did breakfast and then hiked to the living room. Both girls made the whole hike on their own two feet. They even had enough energy to play at the park afterwards, the slurpee might have helped with that :) Then I had just enough time to squeeze in a run before the daddy/daughter dance. My wife has been organizing this for a few months now and spent most of last night and this morning setting up the final touches. It went very well. We all had fun including a real horse and carriage ride. The run that I squeezed in was almost identical to my March 17th run. Up and down Emigration Canyon. It was considerably warmer today and about the same about of tail wind going up. But that meant about the same amount of head wind coming down, yuck. There were times it felt like I was being pushed back. I was not up for that challenge today. There had to have been 200 cyclists out there and about three other runners. 10 mi up Avg. 7:26 HR 165
10 mi dwn Avg. 6:15 HR 171
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| Brooks Launch #4 Miles: 20.00 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Very long day. I was in lab until after 2AM and not asleep until 3AM. Luckily I could sleep in. However, then it was a day of work. Finally took a breather at 5pm for a BBQ dinner with the neighbors followed by a stadium loop run with John, then back to work until 1AM... Oh boy!!! Avg. 8:42 HR 126
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| RM 090416 Miles: 0.03 | Brooks Launch #4 Miles: 7.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Slept in a little then direct commute run. Another busy day but felt good about what I got accomplished. Mi 2.5 Avg. 9:41 HR 134 PM: Such a great day out. A&W commute run home. Then after dinner and some playtime with the girls back to lab. About to call it a night. I can't do after midnight three nights in a row anymore... Mi 6 Avg. 7:18 HR 146
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| RM 090416 Miles: 0.05 | Saucony Rides #11 Miles: 8.50 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: Well I didn't exactly stick to plan and up not going to sleep until late again. Fortunately, I was able to sleep in a little. Then I did the A&W commute in. Mi 6 Avg. 9:20 HR 137 PM: Today was busy but good. Then ended it with the A&W in reverse. Mi 6.5 Avg. 8:00 HR 133
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| RM 090416 Miles: 0.05 | Brooks Launch #5 Miles: 12.50 |
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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 | | 242.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 242.50 |
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| RM 090416 Miles: 2.00 | Brooks Launch Orange #2 Miles: 10.00 | Brooks Launch #4 Miles: 46.00 | Saucony Rides #10 Miles: 36.50 | Saucony Rides #9 Miles: 6.00 | Brooks Launch #5 Miles: 36.50 | Saucony Rides #11 Miles: 37.50 |
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| Night Sleep Time: 173.50 | Nap Time: 0.00 | Total Sleep Time: 173.50 | Weight: 0.00 | |
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