| 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 | | 274.00 | 9.00 | 3.00 | 4.00 | 0.00 | 0.00 | 0.00 | 290.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Only 5hrs of sleep and then a day of travel, no run. I did get to go hiking with the family in the Forest Preserves, Kaitlyn even walked a full mile by herself before needing to be carried. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | 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 |
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AM: First 2-a-day since the marathon. I met up with one of my good friends from high school. We did an easy loop of "The Trails" as it was his first 6-miler in a long time. We saw four dear and I just enjoyed all the green and life around. Mi 6-T2 Avg. 8:38 HR 133
PM: After the sky cleared from a bad storm, I went for another 6-miler along the IM canal by myself. I forgot what humidity is like, especially at 70F+. It felt good though and I saw a snake and the first goslings of the year plus a dozen or so red eared sliders basking in the sun. Mi 6-R2 Avg. 7:32 HR 148
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 176 / / Saucony Rides #1: 160 / / Saucony Rides #2: 153 |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Single: Double loop of "The Trails" plus CS mile. Up normal 5:30AM mountain, yesterday was 5:30AM central and I was dragging all day. I'm sure the cake, food, and party beverages helped with the dragging. Back to training mode after we get home. It was much cooler than yesterday so I didn't really feel the humidity. It is always great to run in the woods there is so much life there, especially with all the rain yesterday... Mi 13-R2 Avg. 7:58 HR 133
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 160 / / Saucony Rides #2: 153 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest and family day. I wanted to sleep in after 3 nights in a row with less than 6hrs sleep. So in lieu of a run I walked to a park with the family and chased Kaitlyn around the jungle gym. Tomorrow I will start a 60 mile week and the following week I will bring back some formal speedwork and shoot for 70. From there on out it is focus on WBR specific training... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ok, so I'm a liar. Today is my last day off before I start training again. I didn't want to come back from the trip sleep deprived. Last night we went to a late movie with my brother- and sister-in-law and then had to pack in the morning to get back home. The movie was Iron Man and it was pretty good. Didn't get home until a little after 4:30 and then decided one more day of rest is good. |
| 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 | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Single: Same run as last week but up City Creek instead of down into
Memory Grove. I thought being back in your own bed was supposed to help
with the sleep but between having to get to work and what not, I only
managed about 5 hrs sleep. It was a little windy and definitely WARM. I
did do the Firehouse mile hard, no looking at the Garmin until it
beeped. Felt like 10K effort but I sure hope it wasn't 10K pace (5:42).
Mi 10-T1 Avg. 7:35 HR 160
Asics DS-Trainer #1: 168 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 160 / / Saucony Rides #2: 153 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Single: Life sure makes you laugh sometimes. So we managed to make it through Chicago without having some crazy driver hit us only to have our car a victim of a hit-n-run last night. We had it on the street because our roof is being done and there were nails everywhere. Then this morning I got up extra early because I'm leaving early today. When I got to the car I see that the back of my car was "smashed". Luckily the airbags didn't go off and the car seems fully functional but the rear-left side is messed up. Of course there was no note so it will be the mystery crash... After waiting to place the police report I finally made it into work about normal time but decided I NEEDED a run first anyway. So I went to and up City Creek and back. The weather was very nice ~50-55F overcast with only a few drops of rain. I kept it very easy as I still only managed 6hrs of sleep last night and was a little upset about the car. Mi 13-T1 Avg. 8:16 HR 145
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 160 / / Saucony Rides #2: 153
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 11.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Single: So do I want to be a ranting bummer or just go on to the running. Ok, I'll only rant a little. So the little gift yesterday morning was only the start to the day. Later when I got home a bruised my shin and messed up my back screwing with a broken garage door. Then when the rain started we found out that the tarps didn't cover everything... So then with the pain in the back I was moving furniture out of the way of the dripping ceiling. All that being said the day was still good as my daughter turned two. I can't believe how quickly time flies. Today was better than yesterday, my back was just a dull ache versus the sharp pain of last night, work was slow as today I was dealing with paper work from both yesterdays hit and run and last year's accident, YUCK! For my run I did my usual up City Creek. I really needed a hard mile so I hammered the FireHouse Mile with whatever I had (5:07) not too shabby for my first time really trying to move since the marathon and into a headwind. The rest of the run was super slow as I skipped lunch to get in my run, I guess your body does need fuel :). Mi 12-R1 Avg. 8:11 HR 139
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 172 / / Saucony Rides #2: 153
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Single: Today was slightly better than the rest of the week. Part of the problem is that I set too high of expectations for what is possible to do in a day. For example today I had seventeen different items on my to do list. I managed to get through twelve of them. Pretty good but I was bummed about the other five. I did get in at 5:30am with the plan of running ten but I couldn't get out the door until 4pm so I only did eight at an ok effort. Hopefully I can get caught up during the weekend without screwing up Mother's Day... Mi 8-R2 Avg. 7:27 HR 144
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 172 / / Saucony Rides #2: 161
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Single: Met up with Chad, Josh S, and Steve C this morning at the Foothill Starbucks. We took a nice and leisurely run north along the trails near This is the Place and then along 11th into Memory Grove then back via the streets. It was my longest run since the marathon and even with the easy pace I felt it. However, it was nice to have the chat during and after the run. It is always nice to just get out there and enjoy a run without worrying about training. Now some work for a few hours and home errands. Mi 15-R2 Avg. 8:25 HR 137
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 187 / / Saucony Rides #2: 161
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Single: Happy Mother's Day if it applies to you. Started the day with church and then a family walk to the Blue Plate Diner for brunch. While the girls napped I snuck out for a loop of SH. Then we all went up to Snowbird for the first time to walk around. Overall a good day after a not so good week. Let's see what tomorrow brings... Mi 5-R2 Avg. 6:56 HR 138
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 187 / / Saucony Rides #2: 167
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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 |
| Single: Super easy day as Sat was my longest and Sun was my hardest since the marathon. Mi 8-R2
Avg. 8:44 HR 128
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 187 / / Saucony Rides #2: 175
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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 | | 9.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Single: 3XMile Today is what running is all about. I had a rough start to the day after only 6hrs of sleep and a 14hr workday yesterday. However, when I got outside today it was near perfect, the only thing I could have done without was the wind. I ran toward Memory Grove and did three by mile with a mile recovery. I used the downhill miles (of course). Mile 1 Firehouse Mile 5:03 w/ 199 ft of descent HR 164
Mile 2 City Creek Gate Mile (THANK YOU CHAD!) 4:48 w/ 272 ft of descent HR 183
NEW AIDED MILE PR!!!
Mile 3 City Creek Gate Mile 4:52 w/ 213 ft of descent HR 187
Overall, I'm glad my legs are still working. For awhile there after the marathon I was worried because I just couldn't get them moving... Before the third repeat I met, Richard Carling, a very nice former Senator that has run 120+ marathons including 30 consecutive Bostons. Also, on my way back I saw a hawk/eagle carrying a kill. Very cool it landed just above me on a tree on 11th. Mi 12-R2
Avg. 7:39 HR 156
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 187 / / Saucony Rides #2: 187
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: SUPER-EASY recovery run. My legs were flat from yesterdays workout but I enjoyed a nice run on a good day. Just ran (please be seated) SOUTH of campus. I know, I know how could I deprive myself of City Creek? Well I wanted to be on the trails to keep me slow and why not mix it up from time to time. I ran BST behind This is the Place, behind the zoo through the golf course to 17th south and back. Mi 8-R1
Avg. 9:00 HR 135 PM: Continued with my theme of running someplace new. So after dinner continued down 17th S and ran three+ loops of Liberty Park. Not a good idea on an easy day. I ran it a little quicker than I would have liked but it was nice being on flat ground with people around. Mi 5-R1 Avg. 7:23 HR 148 Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: SUPER-EASY mountain climb. My legs are feeling better however my right foot was a little sore. I ran up Dry Creek this morning. It was SO NICE! It was cool, I was still in the shade of the mountain, almost no wind, I didn't see another soul my whole way up, and there was an amazing assortment of little song birds and flowers. Relaxing run. Very slow though with a total of 720 ft of ascent in 3 miles. Down is no quicker as most of the run is ~15% grade. Mi 6-T1
Avg. 10:29 HR 129 PM: Evening runs are always faster. Had a pretty good day over all. After getting into work early and having that nice trail run in the morning I got some work done and then went to an all day career seminar. It was what to do with your PhD. I'm pretty set on my path but it never hurts to listen. After some more lab time got home for family time and dinner then out the door for a loop of SH. Mi 5-T1 Avg. 7:26 HR 155 Asics DS-Trainer #1: 192 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | 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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Single: Easy-Medium. The last two weeks have been strange as my focus has been forced toward career choice and development. In the end it appears that I'm at mile 20 and just need to break though this wall. Everyday this week I worked over 10-hrs and feel like I've started to catch up to where I would like to be. I did go home a little early today and ran with Kaitlyn. I pushed the stroller to and two times around the inner loop of SH, it was a nice warm pre-summer day. Mi 6-T1 Avg. 7:32 HR 176 Asics DS-Trainer #1: 198 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Single: Medium. Eagerly awaiting the race reports from Ogden. It was a nice morning, a little hot in the later morning but it seemed to be nice. I drove up and met Steve C. at the rail trail in Park City. He had mentioned doing ~15 and a little into it I thought I needed 18 to make 70 for the week. I don't know why the slip up, this week was rough in the mental department. We had a great run at a pretty quick pace. The start was cold and we probably started faster to stay warm, it was in the upper 30s at the start which was a shock to the system driving up from the 57 in SLC. The conversation was good and I didn't start paying attention to pace until more than half way through. At about mile 13-14 I started to feel it and backed off a little. My right leg is still being funny, upper calf/knee and outside/bottom of my foot. I didn't feel it until the turnaround and it is mostly gone now. I only notice the knee when I squat and I've only noticed the foot the last couple of days. As far as the run went we went downhill the first 9 miles in 1:08.50 and back up those same 9 miles in 1:07.22. VERY nice negative split considering the elevation change. Start 6815 turnaround 6312 and then back up. Mi 18-T2
Avg. 7:33 HR 145 Asics DS-Trainer #1: 198 / / Asics DS-Trainer #2: 207 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Single: Easy family day. It is so beautiful out today. Went to Liberty Park with Kaitlyn and Sandra. We ran a loop together and then I continued on by myself while they played in the park. Finished the run by going down the big green slide with Kaitlyn a few times. Just a great day. My knee/calf was still a little funny but my foot did not have pain today. This week will mostly be easy miles focused on some good turnover for next Saturday. Congrats to all the great performances yesterday. You all rock!!! Mi 5-T2
Avg. 8:13 HR 137 Asics DS-Trainer #1: 198 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Single: Back to work. Full but productive day. My schedule worked out so that I was running right at the hottest part of the day went out at 3:30pm. Ran to the City Creek drinking fountain and back. Kept it relatively easy, which was easy to do in 87F weather. Mi 8-R2
Avg. 7:58 HR 148 Asics DS-Trainer #1: 198 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1: 200 / / Saucony Rides #2: 196
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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 | | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Single: Initially I was going to run today as a double but my schedule wasn't going to let that happen. I did have a big window this morning so I adjusted. My initial plan was for some more "hard" miles but I opted out for a few "MP" miles. I was wiped out from last week and actually slept nearly 8-hrs last night. Then got out the door at ~7am for a City Creek + MG extension run. I did the MP miles as 2X2 Avg. ~6:10. My HR monitor broke today. I looked down and it said 225 I took it off and carried it the rest of the way and it never went below 180?!? When I got back it turns out that there is a small crack near the battery and some sweat got in there and the battery ruptured... I'll call Garmin today or tomorrow and see if they'll replace it... The run otherwise was great. It was a little cool at the start especially in the canyon and then warmed up to almost hot by the end. The creek is so full of water and is so relaxing to listen to. Mi 13-R2
Avg. 8:04
Asics DS-Trainer #1: 198 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1: 200 / / Saucony Rides #2: 209
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Be careful what you wish for... Earlier this week I "complained" how we skipped straight to the middle of summer. Well today was a classic spring day, cold and rainy. It actually felt good. The only problem was that my hands were cold the first half, then they were just numb :). One thing I had forgotten running the desert these last two years was the joys of a wet shirt, let's say band aids would have been nice... Mi 8-R1
Avg. 8:20 PM: Treadmill run. Easy. Right knee is a little "funny" not sore just off... Mi 4-T1 Avg. 8:00
Asics DS-Trainer #1: 202 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1: 208 / / Saucony Rides #2: 209
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I have to admit my EYES ARE OPEN!!! I didn’t realize how
large the blog had grown. Initially I was going to post my vote request to
everyone who posted in the last three days. However, I only had a 15 minute
break so I barely made it through today and it isn’t even over yet!!! That is truly
amazing. That does bring to question a different discussion going on right now
(http://fastrunningblog.com/forum/index.php/topic,338.0.html). I know there are more people on the blog that would be great training
partners virtual or real but we need to have some way of subgrouping so that we
can get in touch. In all honesty I usually only have about 15 minutes a day
(obviously today I've spent more than that) that I can devote to the blog and that is not enough time to meet all the great
people that I “saw” in passing during my leaflet campaign. I hope I didn’t annoy
you all with the random post. Just curious to see what the response will be.
Thank you for bearing with me… Single: I'm not sure why I've been consumed by this mileage issue. I think part of it is that the purpose of the blog to me is as a tool to learn what training it takes to get better. For that we need to be able to see what training people are doing at a glance we don't all have the luxury of working from home and spending multiple hours each day on the blog. That is why I think the best way to do this is to have a way of knowing who's running what who's crossing training what and what combinations work best for what people to accomplish what goals. It is not all about who I can or can not beat in a head to head race as Sasha put in his comment on the discussion forum. It is about what are the people that beat me doing and how do I get there?... In any case I'm not even sure what I should or should not put in mileage anymore or if I should bother blogging anymore... But for now I did an easy random run SE of my house. Mi 8-T1 Avg. 7:34 Asics DS-Trainer #1: 210 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1: 208 / / Saucony Rides #2: 209
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | 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 |
| Single: This week overall went a lot better than the last two. Today I was however pressed for time and barely squeezed in this run before heading home. With the time restraints I cut the run short and ran a little harder than I would have otherwise. Especially on the way back... I did an out and back on the trials to behind This is the Place and on the way back a mountain biker and I were going neck and neck up a small hill. He was nice and commented on my pace so I decided to show him what I could really do. He hit the next hill and I didn't see him again... It was fun to stretch the legs a little before tomorrows race. I've really been building this one up in my mind. Mi 4-R2 Avg. 7:41 Asics DS-Trainer #1: 210 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1: 208 / / Saucony Rides #2: 213 // Adidas Adistar (flats): 150
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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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| | Race: |
Magna Classic 5K (3.12 Miles) 00:16:08 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Single: If you've been following my blog, since the marathon you've seen I've been a bit of a head case. And today brought in the old saying that competition is 10% physical 90% mental. That being said going into this race I had high expectations. I wanted to break my old PR by at least 31 seconds. The course had been talked up a lot and I felt that with my current fitness level this was realistic, and I still do. I had gotten at least 7-hrs of sleep each of the last two nights so I was feeling rested. However, the mental strain of the week did have me a little more tired than I would have liked. I got to the course while Demetrio was setting up the finish and chatted with him briefly for the first time in a few months. Then headed over to the start. I saw Josh and Megan and did a good warm-up with them, I enjoy their senses of humor and it helped ease me into the race. I did a brief additional warm-up on my own and then headed over to the line. I spoke with Steve A. briefly and told him my main goal was to go all out through the 2-mile and then see what I had left. I shouldn't have put this into words, as we will see. I had prepared myself for this course and new that it was fast. However, it is not as crazy downhill as I was expecting. In fact it isn't even as steep as the FireHouse mile. This does make me more happy about the outcome of this race. Also, the weather was near perfect. Just a little too cool which is great for racing and a great 10-15mph tailwind for nearly the whole first two miles.
The first mile is the fastest and Josh and Megan had warned me not to flip out about the split. So I went out by feel and didn't look at my Garmin until the beep at the mile marker. The thing that did have me flip out a little were the presence of two bloggers I did not know JeffMC and Tyler (Cannonball). They were putting a gap on me quickly but I just kept going by feel. As I would find out later both are 5K "speed demons". In the way back of my mind I wanted to run a "2:30 St. George" equivalent which would be ~15:31 by Sasha science. That would have me at the mile marker in 4:46, I hit 4:44.12 a new mile PR, with only 152 ft of descent. Already in the second mile I was feeling it but I REALLY wanted to hit a sub-10 so I kept to what I told Steve and toughed it out, I hit mile two in 5:08.40 (close to my HS PR) with 138 ft descent and went through the 2-mile mark in 9:52.52 a new 2-mile PR (first time under 10). I don't know if it was the mental strain of knowing how fast I was running or the very light 40ft climb after the turn, but I quickly dwindled. Steve A passed me at this point and I'm still kicking myself for not going with him, I think we would have easily both been under 16 if I had, sorry Steve. I had it physically but mentally I wasn't doing too hot. Also, I was shaking up my innards a bit and was thinking bathroom, bad idea... I looked at the Garmin and I had dwindled to about 5:50 pace. Instead of making me go faster it hurt me more. However there are two quick turns and then you can see the finish. I put it in overdrive and tried to get back to Steve. I managed to drop my pace back down to ~5:10 (showing I was obviously dogging it) but it wasn't enough, I didn't get Steve and I didn't get sub-16 but I did get 16:08.30 for a new 5K PR. I was really impressed with how well Steve ran after the accident and the other bloggers did great. Sasha had a particularly great race considering he was running Ogden this time last week. Overall you can't complain when you set a PR, much less THREE of them. The only thing I'm upset with is I KNOW that my body had a sub-16 in it today but my head kept it from coming out. The good news is that I now know that I can run this pace, aided or not, and I can't wait for the Des 10K!!! After the race I had a good talk with Steve A. Then did a cooldown with the bloggers for a little over a mile then the rest of the cooldown with Bill C and another good conversation. So overall both socially and running wise it was a great day. Mi 4-R2, 7-AA Race Avg. 5:10 (Garmin did get the heart rate monitor to me in time but I didn't set it up right. I would have loved to have known my HR during the first two miles :(...)
Asics
DS-Trainer #1: 210 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1:
208 / / Saucony Rides #2: 217 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(9) |
| | 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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Single: Felt pretty good today, considering the race yesterday. My legs were not sore, only my knee was a little tight. I went for about a mile hike with the family in the mountains in the morning and then ran from Popperton up City Creek in the early afternoon. It was a VERY nice day for running, not too hot and overcast with little to no wind. Mi 10-R1 Avg. 7:32 HR 142
Asics
DS-Trainer #1: 210 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1:
218 / / Saucony Rides #2: 217 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Slept in and ate breakfast with the family before going for a run with Kaitlyn. We got a "weather shell" for her stroller and it does a great job protecting her from the elements. It was raining from the get go, but not too hard and it was about 50F, so it felt good running. We did our loop of SugarHouse and the rain stopped long enough for Kaitlyn to share some of her Cheerios with the geese and sea gulls. Legs were more sore today (as to be expected two days after a race) but not too bad. We did a lot of looking around and just took it easy enjoying the rain and each others company. Mi 5-T1 Avg. 9:25 PM: After a few hours of work and some more family time did a second loop of SH. This time the weather was much nicer, the sky had cleared and it had warmed up a little. My stomach still had too much dinner in it but I managed to keep it. Mi 5-T2 Avg. 7:56 HR 137
Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 217 / / Saucony Rides #1:
218 / / Saucony Rides #2: 217 // Adidas Adistar (flats): 157
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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 | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Single: I didn't sleep well last night but managed about 6-hrs of "down" time. Got to lab by 6am and did a bunch of set-up to finally get out the door at a little after noon. Initially I was thinking about splitting today up and doing a track workout but once I got moving I changed the plan to some MP work. My main focus was each mile a little harder for 4 mi taking full advantage of the course topography. That being said I did one of my usual runs into Memory Grove, I just kept going to the temple for the extra distance. I did one mile warm-up and then started the "pace" portion. The first mile has equal up and downhill with the down coming first, 6:12 HR 158, nice and easy. Then the next mile is the firehouse mile and I started to pick it up, 5:53 HR 165. The 3rd mile is the "cheat" mile into Memory Grove, 5:49 HR 167. At this point there were tons of people around and I really started moving. This last mile felt effortless it was nice to float a little. It is also pretty aided, 5:32 HR 177. Then I just turned around and climbed all the way back to lab... Overall it was a beautiful running day. Right knee is still a little tight but still no pain. Mi 10-T2 Avg. 7:24 HR 156 Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
218 / / Saucony Rides #2: 217 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Feeling pretty tired. I got a little more sleep last night but yesterday must have been wearing on me. I ran a "new" loop from campus. Headed SW. The only problem with this is that it is ALL UP on the way back. Mi 6-R2 Avg. 8:35 HR 140 PM: Still feeling tired and my right knee was stiff for the first half mile. Then the run went fine. I was planning on six miles and headed toward the new Parley's bridge. However, I miss judged my way back and ended up with an extra mile. The weather was great and there were so many people outside enjoying it (though I only saw one other runner). I hadn't hydrated well during the day and that may have contributed to the fatigue and also a higher heart rate? Mi 7-R2 Avg. 8:19 HR 165
Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
218 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Single: Change of plans. Initially I was going to do some of the track work from Tues that I missed. However, with my knee being funny I came up a little early and went for a run with Kaitlyn instead. Pushed her twice around SH and stopped to play in the park for awhile. My knee was much better than yesterday. I'm also much more hydrated and glad my run kept getting pushed back as the weather was very nice after 4pm. Mi 7-R1 Avg. 8:20 HR 140
Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
225 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Single: Easy run. Into work by 6am, out the door about 10am. Continued with my "change of pace" and didn't run to City Creek again. I ran some of the SLC course and stopped at home on the way back to very briefly say hi to the family before they started lunch. Took it easy, knee continuing to improve. Mi 10-T1 Asics
DS-Trainer #1: 225 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
225 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(11) |
| | 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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Single: Easy run, sleep was interrupted but I felt rested. Met up with Chad and the Black Sheep for a trail run. I always forget how hard it is to get off of the pavement and do some climbing (I saw this every time...). This was the largest group I've run with since 2000. There were 16 people at the start and we stayed together more or less through the first leg of the run. It is a mixed group in age, ability, sex, career, etc. and always leads to some good conversations. During the run we had people branch off at different distances for shorter runs or more climbing. To give you an idea of the climbing for the loop we ran we covered 2115ft of ascent in the first 7 mi, with 5 of those miles over 300ft and one of those over 400ft. However, after the first pause I messed up with my Garmin as I had the auto pause turned off and didn't get the rest of the run. By Chad's Garmin we hit 13 miles total. My HR was being funny today. I don't know if it is the new monitor or what. I'm wearing it right now to test it and it seems to be fine, compared to a manual pulse. However, during the run it was consistently over 180 and hit the mid-200s three times. I was not pushing that hard and it did not feel like that level of exertion... Mi 13-T1 Asics
DS-Trainer #1: 238 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
225 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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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 | | 274.00 | 9.00 | 3.00 | 4.00 | 0.00 | 0.00 | 0.00 | 290.00 |
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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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