| 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 | | 255.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 255.50 |
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| RM 090416 Miles: 2.20 | Brooks Launch Orange #2 Miles: 37.50 | Saucony Rides #8 Miles: 72.00 | Brooks Launch Blue #3 Miles: 66.50 | Saucony Rides #9 Miles: 67.00 | Adidas Adistar (flats) #2 Miles: 11.50 |
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| Night Sleep Time: 185.50 | Nap Time: 2.00 | Total Sleep Time: 187.50 | Weight: 0.00 | |
| | 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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Suicide loop plus a little near Sugarhouse. Avg. 7:32 HR 159
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 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 |
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A&W commute in reverse plus. SUPER HOT!!! 101.5F by window thermometer. Did my "nose run" meaning I would not go faster than breathing through my nose only would allow. I was the only nut running out there.
Avg. 8:12 HR 144
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| RM 090416 Miles: 0.08 | Saucony Rides #8 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: Early commute run in. The moon was blood red. It was already warm at 5:15am, ~75F. 2.5 mi Avg. 9:17 HR 133 PM: Late Suicide loop with John, plus some running around Sugarhouse. Even with the later start the temp was still ~90F. But after yesterday's run did not feel that bad. 8.5 mi Avg. 8:14 HR 135
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 11.00 |
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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 |
| Happy 4th All! Up early to beat the heat and I had to stop into lab for a moment. Then back in time so my wife could get her run in before we all headed over to the neighborhood breakfast. Took the mid-campus way back from lab. Have spent the day lounging around but have to work a little more before getting the grill out for dinner. Avg. 9:00 HR 134
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| RM 090416 Miles: 0.25 | Saucony Rides #9 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(5) |
| | 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 |
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Ended up sleeping in this morning and getting a ride into work. Then I took advantage of the cooler temps brought by the much needed rain today and did a longer reverse A&W commute home. So far so good. Avg. 7:44 HR 157
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| RM 090416 Miles: 0.08 | Saucony Rides #8 Miles: 7.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Thought about taking today off but needed a run by the end of the day. Let a little early and did a SugarHouse loop. Got a pretty good sweat going which is sometimes hard to do here. I guess the rain yesterday helped put a little moisture in the air.
Avg. 7:37 HR 146
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| Brooks Launch Orange #2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Well as planned I repeated last Saturday's 5K TT. Today I was feeling much better than the previous week but it was windy and warmer than last week. Same plan, 1mi wu, 5K and 2mi cd. Ran it 42 seconds faster to top off a 50 mi week so over all very happy with the way things went this week for running. Yes the foot is still bothering me a little but even with the restored mileage and workout it is no more than when it started. If anything a bit less. 1mi wu to Sunnyside: 9:23 HR 131 5K TTv2 Mi 1: 5:33.7 HR 170 dwn SunnySide
Mi 2: 5:36.2 HR 175 dwn 1300E
Mi 3: 5:46.9 HR 182 dwn 1300E
0.12: 0:39.8 HR 154 5:28 pace finishing at 2100S TOTAL: 17:36.6 HR 176 According to the course tool the second mile should be the fastest. It never works out that way for me. As far an even pace workout goes I'm fairly happy. From my HR you can tell I'm having to push a bit harder though. Mi difference 1: -2sec, 2: +1sec; 3: +2sec; end =
2mi cd back up home: 8:35 HR 153
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| RM 090416 Miles: 0.35 | Saucony Rides #8 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Couple marathon today. Sandra ran her half in the morning while I did a little work from home. Then after church we went for a family swim. I had a bit more work and then I went for my half after the girls went down. It was still 90F at 7pm! The run felt good though. It is so nice to be running again. Avg. 8:07 HR 145
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| RM 090416 Miles: 0.23 | Saucony Rides #8 Miles: 13.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Tried to beat the heat in the evening but even at 9pm the "realfeel" was still 92F! Did the suicide loop with John. Avg. 8:35 HR 131
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 7.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Tried to beat the heat at the other end. A bit better ~70F at 6am. Did 2 mi wu, 3x1 with 1/4 rest and 1.5 mi cd up toward campus and back home. wu 2 mi Avg. 9:49 HR 140 Mi 1: 5:30.05 HR 173 Net -178ft
Rest 1/4: 2:03 HR 157
Mi 2: 5:25.47 HR 176 Net -173ft
Rest 1/4: 1:53 HR 165
Mi 3: 5:31.59 HR 185 Net -80ft cd 1.5 mi Avg. 9:21 HR 161 Felt tired but good. With the elevation loss on the first two repeats I was hoping for about 10-20 sec faster. However, effort wise it was all I could do this morning. Now for a day of writing...
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| RM 090416 Miles: 0.08 | Saucony Rides #9 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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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Well yesterday did not go as planned and today is not shaping up much better. Just a lot of unexpected but urgent work items. This caused me to adjust my plans for today. I had ~2 hr of bench work, some that had to be taken care of early so I just ran in did the work and ran home. Now trying to get that writing from yesterday done, but needed a break so update the blog. It is 5 min well spent :) AM1: 5:30am Commute 2.5 mi Avg. 9:52 HR 132 AM2: 8:00am Mid-commute 3.5 mi Avg. 8:32 HR 133
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| RM 090416 Miles: 0.02 | Brooks Launch Orange #2 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(6) |
| | 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 |
| AM: Commute run in. 2.5 mi Avg. 9:55 HR 135 PM: Late evening run with John, (9:40pm). It was cooler but still in the 80s and a very long work day... 5 mi Avg. 7:59 HR 141
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| RM 090416 Miles: 0.02 | Saucony Rides #8 Miles: 7.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in a little. Overall this week was productive but not in the areas I wanted it to be. Unfortunately that means working over the weekend... Took today off and worked in the evening. But did still do family dinner first. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Even with the messed up workweek I didn’t want to skimp on my workout this morning. I know that running a 5K every Saturday isn’t the most typical workout plan but it allows me to do something quicker and I like it. So I got up at 5am and after a small breakfast did the home 5K TT again. Today I was feeling about the same as last Saturday. Today it was only about 70F and felt a little more humid. I had a similar plan, 1mi wu, 5K and 4mi cd. Ran it an additional 14 seconds faster than last week. Not as marked of a drop as between the previous two weeks but considering how tired I was this week I’m happy with it. Also, even with yesterday off I was only 1.5 mi off of last weeks total so all and all a good end to the running week.
1mi wu to Sunnyside: 8:57 HR 138
5K TTv2
Mi 1: 5:31.7 HR 173 dwn Sunnyside
Mi 2: 5:30.2 HR 180 dwn 1300E
Mi 3: 5:44.2 HR 184 dwn 1300E
0.12: 0:36.9 HR 190 5:15 pace finishing at 2100S
TOTAL: 17:23.0 HR 179 Avg. 5:35
I finally hit the second mile fastest. What is amazing is how close Sasha’s course tool comes to my effort or my effort to the course tool. The first two miles are spot on! I lost 4 seconds on the third but gained 2 back in the extra 0.12. Pretty happy with that.
I did a longer cool down than the previous weeks and ran all the way to the top of 21st before finishing down Foothill home. Which gives me an extra 2 mi for a 4 mi cool down. Someone gave me a honk on the way up 21st but I couldn’t tell who it was. I was still recovering at that point. 4mi cd home: 7:51 HR 160
The next step is to run a race. I need to do something that I can post on the race reports and "get credit" for the quicker running :)
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| RM 090416 Miles: 0.04 | Brooks Launch Blue #3 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
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Guess what?
Another busy day. After working on the paper until 11pm last night got a little sleep and up again this morning to get a little more in while Sandra did her workout. I had initially wanted it done no Friday, Saturday at the latest but what can you do? There are only so many hours in the day and each day needs a balance...
In any case I headed to the DC area after Sandra's run. The flight went fine and I did manage to get a little bit of work on the plane. Getting to the hotel was another matter with subways down and bus drivers going 15 min in the wrong direction before one of the passengers caught him. So much for public transportation. Not sure what it is with my luck and traveling. Good news is a made it in safely, checked in, changed and headed out the door just as it started raining. Which was GREAT! I love running in the rain. Plus it cooled things down a little. The hotel I'm staying at is about 1/4 mile from a trail that goes along the Potomac all the way to the Mall. I had planned 14 mi for today but at 7 mi I saw a sign that said 1 mi. However, that was 1 mi to the end of the trail. To get to the mall was a little over another mile but there was no way I was turning back. It was a very nice run and it rained about 5 miles of the run. There were a few other people out and I got very surprised by a deer. I think I surprised it too. It was only about 5 ft off the trail. The funny part is Sandra had a deer trapped in the East track with her this morning in Salt Lake as well. So between sea level, the rain and running flat I went out way too hard. My first mile out was my slowest in 7:17 and my 4th mile was my fasted in 6:25. Spent a little time at the Lincoln Memorial but then had to get back. I random nice person even took a picture of me on her phone and e-mailed it. Have to like the advantages of technology being everywhere... I realized about 7 mi when I was deciding to go on or not that I hadn't eaten lunch. Bad move. The way back was obviously painful but still felt great to be running in that environment.
OUT 9.3 mi Avg. 6:47 HR 165
BACK 9.3 mi Avg. 7:32 HR 178 (OUCH) Got back to the hotel in time to Facetime say good night to the girls, grab a subway and jump into the bath with a few buckets of ice from down the hall... Then back to work, except for this blog entry brake :)
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| Brooks Launch Blue #3 Miles: 18.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I'm going to be my own undoing. Tough going to sleep with the 2hr time change. Up early to get some work on the review writing done before the meeting. It was interesting touring NIH. It is an impressive set-up but it is obvious how much the government is hurting as far as the little extras that were missing. Seeing the National Library of Medicine is truly staggering. It is amazing how much knowledge mankind has accumulated. Now if we could figure out the best way to utilize it all. After a day of touring, listening to talks and presenting my poster had a brief social and then went for my run. There were easily 10X as many people out there today. I have no self control and pushed harder than I probably should have. It was fun though but so humid. My glasses fogged up! Avg. 7:14 HR 152 QUICK LOOK AS OF 8PM EASTERN I'M TOP OF THE MILEAGE BOARD!
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| Brooks Launch Blue #3 Miles: 8.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| First, thanks to Jeff and Jake for the suggestion. It is amazing how different the trail was heading out the other way. Rock Creek Trail was just wonderful. It was a maze of additional trails that I wish I could have had more time to explore. I saw some more deer. One was so tame. It stood along a fence and didn't move as I passed it. I could have reached out and pet it. Also, the birds, bug and frog sounds was so cool. Overall a great run. I took an extra effort to keep the pace reasonable, I didn't want to push my luck. The meeting ended this evening and overall went well. Avg. 8:05 HR 138
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| RM 090416 Miles: 0.25 | Brooks Launch Blue #3 Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I have to be careful. The running the last three days was
fun and for the most part my body is holding up. The problem is me and sleep. I
know about circadian rhythm, I have to account for it in my studies because it
is so important for regulation of metabolism and the function of the heart.
However, I do not do well with changing time zones. I had to get up at 4am EST
to get the first flight back to UT. I made it back by 10am MST which is nice,
but then went into work thinking I’d just get a normal day, good nights sleep
and back to it. On my way in from the airport we went past SugarHouse and saw Acorn running. Well my plan for the day worked so so until, more to come in tomorrow’s entry.
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| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Really, really early AM. I woke up at 2am and could not fall
back asleep. So I finished editing and got it sent to my boss. At least I made
the deadline although I had initially planned on having it to him last Friday.
Then I ran into work around 5am to get an experiment done. Managed to get a
solid 8 hr of work in before I crashed. Went home slept to hours and then was
back at it.
2.5 mi Commute Avg. 10:04 HR 140
PM: Managed to have a fairly productive day. Saw Jake running down SunnySide. Then after
dinner had to drop some stuff off in lab so did a sunset run up Dry Creek. It
has been a while since I’ve been up there. I forget how slow going it is. I will say that coming from the flat lands of Bethesda to 1862 ft of Ascent in a 6 mi loop the slow pace is somewhat justified. It does put what Jon, Fritz, and the other trail racers do into perspective though.
6 mi Dry Creek Avg. 10:12 HR 134
So for those of you keeping track that is 20.5 hr of sleep
in 4 nights and one 2 hr nap. NOT smart… I will try and sleep in tomorrow…
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| RM 090416 Miles: 0.03 | Saucony Rides #8 Miles: 8.50 |
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| Night Sleep Time: 2.50 | Nap Time: 2.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well I got a little more sleep. But I actually feel more tired, cumulative damage I guess. I did the A&W commute run. It felt warm to me this morning but I still enjoyed it. Happy Friday Everyone. Avg. 9:24 HR 131
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| Saucony Rides #9 Miles: 7.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: This morning I played spectator at the Gravity Hill 5K. Sandra ran it pushing our youngest and ended up 2nd overall and because she was pushing the stroller won a $50 gift certificate. Always nice to come back from a race with something. The race was very nice and had tons of raffle prizes. The "Running with Passion" series has some very dedicated staff and it showed. The only mess up was they didn't have someone at the turn into Memory Grove so a few people ended up running 3.25. Sandra was one of those unfortunate few otherwise she might have won overall, EVEN pushing the stroller.
After the race we went to the sidewalk sale at Foothill. This is the third day in a row for the girls and my first. They had a bunch of fun bounce houses etc and freebies. At The Salt Lake Running Co. they were doing a 10 min challenge. Run as far as you can in 10 min at 15% grade and win a pair of shoes. I decided to give it a go. HOLY COW! was it hard. I wimped out a little and backed off my pace the last couple minutes. I managed 1.06 mi, two people ahead of me over the past three days. They said I have until close today to come back and try again. The two guys ahead of me had 1.08 and 1.09 mi. I suggest we get a blog record board version of this. It was a beast of a workout. 1 mi Avg. 10ish HR MAX
PM: After a fun day with the family did a sunset run with John up City Creek and down into Memory Grove. 8.5 mi Avg. 8:16 HR 131
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| Brooks Launch Orange #2 Miles: 8.50 | Brooks Launch Blue #3 Miles: 1.00 |
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Overall a good weekend. Got up a bit early to get some work done before church while Sandra ran. Did have to work another 2 hr after church but then in the evening did a long run. After last Sunday's accidental 18 miles I felt that I am on track for a fall marathon and want to keep up one long run each week. Headed out when it was still a little too warm and met up with John at mile 8. Then it started to ran and I had the next 9 miles in the rain which was very nice. Did 7 of those with John and the last 2 on my own. Avg. 8:09 HR 142 Ascent 2789ft Descent 2809ft Note that miles 15 and 16 had 476 ft of ascent! Mile 9 had 330 ft by itself!
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| RM 090416 Miles: 0.42 | Saucony Rides #8 Miles: 17.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
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I presented at our lab meeting this
morning and then had a day full of busyness but not necessarily business... Days
like that are sometimes frustrating. Then an evening shakeout with John.
SugarHouse loop
Avg. 8:01 HR 131
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| Brooks Launch Blue #3 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 |
| | Race: |
Deseret News "10K" (5.89 Miles) 00:32:20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Where to start? Obviously a few others
have voiced their disappointment in the organization of the course this year.
Racers really are just lemmings and if you point us toward a cliff, Look Out!
Got up before my alarm 4:45am and did
the prerace ritual. Then ran to the start.
2.4 mi Avg. 9:00 HR 150, it is amazing
how my heart gets moving on race days…
Was able to talk with Ben V for a
little before the race. Lined up a row or two back so as not to get pulled out
with the high schoolers. My mileage and running have been good the last couple
weeks but the lack of consistent training always has me weary of making any
predictions.
They had a 10 countdown for the start
and we were off. About 100 m in a kid takes a spill two people ahead of me but
everyone manages to not trample the guy.
I was running very relaxed and felt
great with the effort. I was amazed to see my split. I know these miles are
fast but I really felt like I was going 5:30ish. The rest of the race more or
less went like this. I was completely oblivious to those around me and really
just felt in the zone. I was consistently picking off some of the people that
went out to hard and only 1 or 2 passed me after mi 2. A little after mi 5 I
noticed something was wrong with where we were running. Someone had mentioned
that the course finish was changed but it didn’t seem like we had enough room
left. I was correct. Hit the finish line in 5.89 mi, about a quarter mile
short. This is a real bummer. I was on pace for a decent time. Not a PR but
still better than last year.
Overall, I was happy with the effort
and the race. Just wish it would have been accurate and that I wouldn’t have
“cut” for placing…
Afterward spoke to a few of the
bloggers. Was surprised to see Josh S at the finish I guess he hadn’t moved
yet. Safe travels on Friday. Then headed back home via the course to cheer on a
few of the marathoners. Saw James and Allie.
3.29 mi Avg. 8:59 HR 149
Got the family and
back down to the parade route. I wasn’t planning on going but we have been here
for 7 Julys and have never made it so why not. It was good and we got prime
seats right were the marathon course joined the parade route so we were able to
watch both.
Mi
1: 5:06.15 HR 175 Net -101ft
Mi
2: 5:08.39 HR 185 Net -190ft
Mi
3: 5:32.89 HR 188 Net -89ft
Mi
4: 5:33.60 HR 186 Net -58ft
Mi
5: 5:44.01 HR 188 Net -136ft
Mi
0.89: 5:14.85 (5:53 pace) HR 189 Net -24ft
TOTAL
32:19.89 HR 185
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| Adidas Adistar (flats) #2 Miles: 11.50 | RM 090416 Miles: 0.02 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Busy work day after the holiday. Commute run in. Feel pretty good after the race yesterday. Only problem is a major blister. Avg. 10:21 HR 132
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| Saucony Rides #9 Miles: 2.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Managed to sleep in today. Then had a very productive day editing a manuscript for a collaborator and revising a manuscript for myself. In the late evening (although still over 90F) did an extended Suicide Loop. Avg. 8:16 HR 143
|
| Brooks Launch Orange #2 Miles: 10.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did some work from home and then got dropped off. Hard to run with a computer on your back :) After cleaning up after someone headed out the door. Perfect timing to hit my run. It started raining about 200 m into it. It felt nice. Thought about doing a mini-workout but my legs are trashed. Overall this has been a very productive week but with running and work. Did the run out to the Memory Grove overlook and back. Avg. 8:44 HR 141
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| Saucony Rides #8 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Now I know this seems stupid. But this week was my highest mileage week since the week of January 17th 2010, when I had 80 mi. It is mostly because of scheduling conflicts and I am switching my long run from Sunday to today so this week has two long runs. It is also because for the most part my body is putting up with it. Not sure what the foot thing was a couple months ago but it is more or less gone. In any case here is how today's run went. Was very glad to hear from Jake and get the group run in a little later in the AM. I still woke up earlier than I should but it is sometimes hard to sleep in when you are so used to a routine. The run was out at Jeremy Ranch. Jake, Rob and Kevin. It was my first time meeting Kevin and only second or third time meeting Rob so it was good to get to know those two better. I felt so inexperienced though. I had to pit stops and had my shoes come untied. I really need to get down my long run routine again if I want to get in a fall marathon. Overall the run was good. None of the cows we saw charged us and I survived the distance, even though we had to pass the cars to add on the last mile or so. I was hurting but at the same time it felt so good. This was just an amazing week all around. Got tons of work, running and family stuff in and am still moving :) Avg. 7:30 HR 160
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| Saucony Rides #9 Miles: 20.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I guess it is because I mentioned not being able to sleep in yesterday. But I did get some good sleep today. After a fun family day had to go into work for a few hours and then did a late night Memory Grove loop from lab. Avg. 7:56 HR 146
|
| Saucony Rides #9 Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Happy Monday all. Did the direct commute run in. Legs are sore but nothing too bad considering all I did last week. 2.5 mi Avg. 9:51 HR 136 Ascent 599ft PM: Back into lab after the girls went down. Out the door for run two after 9pm again. At least it felt a little cooler tonight. So ran from lab down to Memory Grove and in loop fashion back up to campus.
7.5 mi Avg. 8:07 HR 140 Descent 1524ft Ascent 1659ft
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| Saucony Rides #9 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(1) |
| | 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: Trying my best to focus on sleep. This week it has been a little easier with work letting up the slightest amount. Need to refocus on the "next step" which will make things busy again but enjoying a slight reprieve for now. A&W commute run. 6 mi Avg. 8:40 HR 142 Descent 822ft Ascent 1088ft PM: So much more fun running home, even if it was 102F. Reverse commute run. 2.5 mi Avg. 6:25 HR 161
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| RM 090416 Miles: 0.20 | Saucony Rides #9 Miles: 8.50 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 255.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 255.50 |
|
| RM 090416 Miles: 2.20 | Brooks Launch Orange #2 Miles: 37.50 | Saucony Rides #8 Miles: 72.00 | Brooks Launch Blue #3 Miles: 66.50 | Saucony Rides #9 Miles: 67.00 | Adidas Adistar (flats) #2 Miles: 11.50 |
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| Night Sleep Time: 185.50 | Nap Time: 2.00 | Total Sleep Time: 187.50 | Weight: 0.00 | |
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