| 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 | | 81.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 81.50 |
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| Saucony Rides Orange #13 Miles: 21.00 | Saucony Rides Neon #12 Miles: 13.00 | Brooks Launch Aqua #6 Miles: 13.00 | Saucony Rides Silver #14 Miles: 34.50 |
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| Night Sleep Time: 165.50 | Nap Time: 1.00 | Total Sleep Time: 166.50 | 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 |
| Had to be in early for an experiment and stay late for dinner with visiting speaker. No run today...
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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 |
| One thing off the pile, two things on. Just my theme this year. Yesterday was a very long day. Today was a slightly later start but still have a couple more hours to go before sleep. Needed something to wake myself up so did 3 miles outside after the girls went down.
Avg. 8:51
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| Saucony Rides Orange #13 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pushing all limits. Not sure how I do it. I have to credit the fitness some. But this week I have worked 12+ hours every day. Two of the days 14+... But I found that the run outside yesterday helped so much that I decided to make sure I made that time again today. It has been the absolute perfect running weather. I just wish there was more time to get in some long runs. But I will take every footfall I can take.
Avg. 8:06
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| Saucony Rides Orange #13 Miles: 4.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Too long of a week and not feeling a 100%, not really even feeling 75%. Decided I needed a mental break and just watched a movie after the girls went down.
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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 |
| Part of the day off yesterday was in anticipation that I had to work this weekend. Unfortunately on top of having to work I felt a little sick and actually ended up needing a nap. After that felt better but worked another 10 hours today, (couldn't sleep got another 2 hr in) that makes 62 hours since Monday morning... In other words no run. Big deadlines each day Mon-Thu next week. So tomorrow will likely be the same. Hopefully I can get running again soon.
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | 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 |
| As predicted no run today. In fact nothing but work. My wife was excellent at keeping the kids away and only calling me out when meals were already plated. 14 hours later I actually finished my deadline. This was caused by a perfect storm of events and even though tomorrow's deadline had been met. Each day next week also has something due. I am really looking forward to surviving this week and hopefully getting a rest next weekend. Hopefully a few miles in during the week as well. Mon morning to Sun night 76 hours of work. Hard to believe as a graduate student that was often routine. I must be getting old :)
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Not going to have a repeat of last week. I did get a lot done this weekend and overall but need to take a step back. Treadmill run after the girls went down.
Avg. 8:19
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| Saucony Rides Orange #13 Miles: 3.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nope. This week is going to be the same. Today was 15 hrs total. Luckily there was a family break there in the middle. So the balance on the equation was that side not running today...
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Despite all the work most days are going well on the average. Today was pretty good and ticked items off my list. Still one looming from Utah that I cannot seem to make the time for. Whenever I start working on it something comes up. Today was a class lecture, something I also enjoy more than I would have though. It is only my second class as I'm mostly research... Still an 11 hr day in the "office" though. After bedtime 4 miles OUTSIDE!, really nice out. Wish I had time for more but another 2 hr in and one to go. I'm really looking forward to a break this weekend.
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| Saucony Rides Neon #12 Miles: 4.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Today has been a good day. Even though I was on campus for 12 hours due to an early start most things went well. I didn't make it home for dinner but we went to the park and I ran loops of the pound with my wife while the girls played. It was even warm enough already to go shirtless.
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| Saucony Rides Neon #12 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Do I need to say it?
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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 |
| Family errand day, finished with a black tie dinner for work related activity. First time wearing a tux not for a wedding...
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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 |
| Pre-Easter family day. Two Easter Egg hunts and then a nicer run after. dinner. Sad that 5 is now my long run but at least I got out there...
Avg. 8:31
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| Brooks Launch Aqua #6 Miles: 5.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Hoping to get everyday but Thursday in this week. Nice evening run. Even saw a deer. It just stood there watching me as I passed within 10 feet of it.
Avg. 8:49
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| Saucony Rides Silver #14 Miles: 4.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| It has been a while since I've had three days in a row. Work was a long day and it was chilly/windy out tonight so I just did a few on the treadmill.
Avg. 8:10
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| Saucony Rides Silver #14 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It's kind of interesting but today felt lite because I only had work from 6AM to 4:30PM. Even made it home in time to play at the park some with the kids. Overall this week is going well but a few deadlines looming for next week so I hope to get a head start on them before the holiday weekend. The run was perfect tonight. It warmed up to the 60s and was perfect. About a block from my house were 5 deer. Just a relaxing dusk run after the family time.
Avg. 8:41
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| Saucony Rides Orange #13 Miles: 5.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | 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 |
| Today was a long but nice day. Left house at 5:30AM back at 10PM. Do not like missing family dinner or my run but sometimes it is necessary. Just wish I was sleeping better.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | 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 |
| Another early rise. Wanted to leave early today. Left house at 5AM but ended up not getting home to 5PM. So by the time the family routine was done I was just up for a movie and sleep.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice AM family run. First 1/2 mi with full family then 3 with just wife and final 1/2 mi with full family. Really nice morning for a run.
Avg. 8:52
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| Brooks Launch Aqua #6 Miles: 4.00 |
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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 |
| Best sleep in awhile. Actually did not wake up at 5AM. Happy Easter. Did our family and then church activities followed by neighbor activities until after 4PM. Decided to enjoy the perfect weather and went for a run. This was the longest in awhile.
Avg. 8:19
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| Saucony Rides Neon #12 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Monday, Monday...
In at 6AM home at 9PM. Lots of dinners lately.
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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 |
| Very productive day. Clicked 5 things off my to due list. Finally catching up after a long, long bout of distractions. Even home a little early and did a longer walk with my family. Then a nice sunset run. Saw two frogs and a large number of ground squirrels. Even did somewhat of a workout for the first time in a long time. Changed pace every other lamp post for 2 miles.
Avg. 8:15
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| Saucony Rides Orange #13 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhood run in the evening. Only time for 4 mi becuase of more work in the evening.
Avg. 7:41
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| Brooks Launch Aqua #6 Miles: 4.00 |
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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 |
| Evening run after another 12 hour day. Seems to be my usual routine now.
Avg. 8:44
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| Saucony Rides Silver #14 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Overall a good week.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. EB2014 San Diego. Up way before alarm for morning flight and then day of travel. After going to the meeting for a little late night catching up with old friends. It was a 22 hour day, no run...
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Slept to alarm and then attended a few hours of talks. Took a run instead of lunch and then back to talks and networking. The run was great breezy but in true San Diego fashion 60s. During the run a sea lion swam alongside me for a few hundred feet.
Avg. 7:33
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| Saucony Rides Silver #14 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Up very early and did some work untl sunrise then did a nice run the other direction along the bay. Past the Midway and other historic ships. No sea lion this morning but did see a pelican. Now back to another day full of talks and posters...
Avg. 8:10
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| Saucony Rides Silver #14 Miles: 6.50 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Another early morning sunrise run along the bay. So peaceful.
Avg. 8:01
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| Saucony Rides Silver #14 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I have not set an alarm since being here up again very early. Did work until the sun started to come up. Then different course along the bay. So nice to smell the salt water. Saw a number of birds including a pelican again. Nice not having the meeting start till 8AM compared to my normal work start.
Avg 8:28
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| Saucony Rides Silver #14 Miles: 5.00 |
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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 | | 81.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 81.50 |
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| Saucony Rides Orange #13 Miles: 21.00 | Saucony Rides Neon #12 Miles: 13.00 | Brooks Launch Aqua #6 Miles: 13.00 | Saucony Rides Silver #14 Miles: 34.50 |
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| Night Sleep Time: 165.50 | Nap Time: 1.00 | Total Sleep Time: 166.50 | Weight: 0.00 | |
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