| 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 | | 146.75 | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 156.05 |
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| Saucony Rides Orange #13 Miles: 29.75 | Saucony Rides Silver #14 Miles: 32.75 | Saucony Rides Neon #12 Miles: 27.75 | Brooks Launch Aqua #6 Miles: 54.50 | RM 090416 Miles: 0.19 |
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| Night Sleep Time: 170.00 | Nap Time: 0.00 | Total Sleep Time: 170.00 | 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, too much work. This month is already off to a tough start...
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just exhausted from last night. Slept through alarm... No run but did have fun family day for spring break in Atlanta.
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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 |
| Had every intent of coming home eary with all the late work nights. But it didn't work out for me. So bagged yet another run. Did have a good guys night out with the nighbors. 10 of us total.
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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 | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Family run (1.25 mi) then 3rd Easter egg hunt of the season followed by a long run in very nice weather.
Avg R1: 10:14 HR 124
Avg R2: 8:15 HR 151
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| Saucony Rides Orange #13 Miles: 14.25 |
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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 |
| Happy Easter
No run, family day.
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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 |
| Good work day, family evening, and then run. About all you can ask for in a day.
Avg. 8:42 HR 141
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| Saucony Rides Silver #14 Miles: 6.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Foggy morning run. It is hot out there... 65F at 5AM!
Avg. 10:19 HR 128
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| Saucony Rides Neon #12 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Started running and just wasn't into it. Long day at work. Good, just tired.
Avg. 9:57 HR 114
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| Brooks Launch Aqua #6 Miles: 0.50 |
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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 | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| Much better today, just needed some rest. The weather was still cool and did the normal morning run with Josh and then added on a little extra.
Avg. 8:25 HR 138
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| Brooks Launch Aqua #6 Miles: 6.75 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Friday evening run. It was pretty humid from raining all day.
Avg. 8:38 HR 140
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| Brooks Launch Aqua #6 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Got some sleep. Then did a 2 mile run with the family before hitting the road for another 14 miles. This was a big day for me mileage wise. Unfortunately when I got back my Garmin did a software update and erased this weeks runs... So not sure what my pace was. I will say it warmed up fast and I was definitely feeling the heat. It is also cool how this neighborhood works as I saw probably about a dozen people during the run and new about half of them from church, school, or immediate neighborhood.
Have a great weekend!
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| RM 090416 Miles: 0.07 | Saucony Rides Silver #14 Miles: 16.00 |
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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 |
| Ran after church with neighberhood friend. It was warm.
Avg. 8:03 HR 147
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| Saucony Rides Neon #12 Miles: 8.50 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Couldn't get out this morning. Then had a very tough day, ended up home a little early so did a run with my youngest. Then another few hours of work after dinner...
Avg. 9:23 HR 132
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| Saucony Rides Neon #12 Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| I felt like I was running in the sand. Just very sluggish getting out of bed this morning. It was also pretty warm already at 5am and very humid with rain again last night. Probably this whole week.
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| Saucony Rides Orange #13 Miles: 5.25 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Productive day, warm night, felt good having got a full 7 hr of sleep.
Avg. 7:40 HR 151
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| Brooks Launch Aqua #6 Miles: 7.00 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Tired this AM. Ran with Josh. Humid but nicer, rained the last mile.
Avg. 9:13 HR 142
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| Brooks Launch Aqua #6 Miles: 5.25 |
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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 |
| Slept in but did not rest. Had a full work day into the evening. No run.
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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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| | Race: |
Statue to Statue 15K (9.3 Miles) 01:02:03, Place overall: 7, 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 | | 2.00 | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Even though I could have slept in a little because of the 8AM start to the race I still woke up before 5AM. To top it off I have had allergies/cold since Wednesday and a few sleepless nights from coughing. So I was not feeling the best before the start.
Josh drove me to the finish that is were we took a bus to the start. Now in Utah that would mean fast, but this course was anything but fast. It was hilly, misty, and mid-60s at the start. The idea is that we run from the Vulcan statue to the Lady Liberty.
I really wasn't sure what to expect. You can tell by my jacked up heart rate that something wasn't fully firing. My plan was to maintain the pace I had at the 10-miler back in February. That would have put me at 6:37 pace. This is a shorter but tougher course. However, my slightly better training this last month had me hopeful and I really wanted sub-6:30 pace.
I did a 2-mile warm-up with some good surges and then was ready to move. I managed to fight for 7th the entire race. With one person passing me, me passing another, and then a third guy going back and forth with me twice but I had the final downhill mile (and youth) on my side. There were kegs at the finish and a jump house for the girls who surprised me by showing up at the finish. So we hung out for about an hour before heading home. Overall it was a good start to the weekend after a tough week. It was a record attendance for the race with their first year over 600 entrants.
Josh, thanks for driving and sticking around for the rewards.
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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 |
| Race recovery, family, and chore day...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Long but productive day at work. Did have time to go to playground with girls after dinner. Then did an evening looping run around the neighborhood. It felt nice out.
Avg. 8:20 HR 143
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| Brooks Launch Aqua #6 Miles: 8.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| First night in about a week that I wasn't coughing going to sleep or woken up by it. Trying new allergy meds... It was a perfect running morning. Missed Josh but a different friend from church showed up for his first morning run.
Avg. 9:20 HR 139
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| RM 090416 Miles: 0.02 | Brooks Launch Aqua #6 Miles: 6.50 |
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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 | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| Trouble sleeping so went into work at 4AM this morning. It was therefore a productive day. Heard an amazing talk by Anthony Atala of Wake Forest. Way outside my field but trully amazing, almost Star Trek level medicine... https://www.ted.com/speakers/anthony_atala Evening hill repeats much warmer today but still not bad. Did 8 of them on the shorter hill with my last one the fastest and then one on the longer/steeper hill on the way back home. Did 6X + on March 25.
Avg. 8:33 HR 142
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| Brooks Launch Aqua #6 Miles: 4.75 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Really nice out this morning. Usual loop with Josh.
Avg. 9:44 HR 132
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| RM 090416 Miles: 0.10 | Brooks Launch Aqua #6 Miles: 5.25 |
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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 |
| Worked from home today. Always so much more efficient and productive... Did use it to get in a midday run with Sandra. The weather was warm but nice. Unfortunately, will have to work this weekend as well but deadlines are deadlines...
Avg. 8:22 HR 132
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| Brooks Launch Aqua #6 Miles: 5.50 |
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Only worked until about 9PM last night and then had a nice fire in the back until it started raining. I was up before my alarm so went write back to writing (due Thursday...). Once the family began to stir we did our usual park loops of a run/bike family affair for 3 miles and then I continued on to meet my mileage goal for the week. It was warm but not too hot but the humidity was crazy.
Family 3: Avg. 8:30 HR 131
Solo 7.25: Avg. 7:54 HR 144
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| Saucony Rides Orange #13 Miles: 10.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, just time for church. Woke up at 4AM hoping to get it done in time for an evening run but even with the last start did not wrap up until 11PM, too late or a run...
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Wiped out from the hard work weekend but today was swamped and just as busy. Managed to squeeze in a night run.
Avg. 8:25 HR 145
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| Saucony Rides Neon #12 Miles: 5.25 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Morning run with Ty and Josh. Usual loop. It was chilly this morning, below 50F. Josh got to meet Meb at a book signing yesterday. Sounds like he is a great guy and easy to talk to.
Avg. 10:37 HR 127
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| Saucony Rides Silver #14 Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Getting them in when I can. Did a Fartlek style run tonight.
Avg. 7:56 HR 148
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| Saucony Rides Neon #12 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran with Josh and then a busy but productive and fun day. Got two big things done at work and ended the day at an evening slow boil sponored by our neighborhood with live music... Everyday should be like this.
Avg. 9:35 HR 129
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| Saucony Rides Silver #14 Miles: 5.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 146.75 | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 156.05 |
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| Saucony Rides Orange #13 Miles: 29.75 | Saucony Rides Silver #14 Miles: 32.75 | Saucony Rides Neon #12 Miles: 27.75 | Brooks Launch Aqua #6 Miles: 54.50 | RM 090416 Miles: 0.19 |
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| Night Sleep Time: 170.00 | Nap Time: 0.00 | Total Sleep Time: 170.00 | Weight: 0.00 | |
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