| 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 | | 100.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 100.50 |
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| Brooks Launch #4 Miles: 26.50 | Saucony Rides #10 Miles: 24.50 | Saucony Rides #11 Miles: 25.50 | Brooks Launch #5 Miles: 24.00 | RM 090416 Miles: 0.10 |
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| Night Sleep Time: 144.50 | Nap Time: 0.00 | Total Sleep Time: 144.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ditto. This is such a long stretch without running. The moving boxes and stuff around the house is a type of exercise but not the same. Made it to the pool for 30 minutes with my youngest. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Made it onto campus to check things out. They are about the way I remember them. Such an empty space. I will have to fill it up and get to work soon!!! Still much to take care of at home etc. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This is my longest non-injury break from running I can remember. The last week and really all this year has been much more intense than I anticipated. From all the farewells of two weeks ago, to the packing/moving/unpacking of the last week, and the set-up looming at lab it has been intense. The good news are things in the new place are finally looking like a home and now the real work of setting up a new research lab can begin. Hopefully with that in place I can get back to the complete balance and start get some running in as well. All the adult beverages for the farewells and the fast food during the drive out and to save time is sure adding up in the health department.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Happy 4th! I had every intent of racing today. But it would have been a bad idea. My body is still slightly wrecked from the marathon and the fast food along the trip etc has me in less than racing shape. Hard to believe less than a month ago I was running a 2:44 marathon...
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Enough is enough. I made it up in the morning and did an early AM run. Ran to my daughter's new school and back to see what the commute would be like. Almost three miles exactly door to door. It was humid but not as bad as I was expecting. I even kept my shirt on the whole time. Avg. 9:45 HR 127
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| Brooks Launch #4 Miles: 6.00 |
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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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| | 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 |
| Just a brief out and back from home before another day in front of the computer and moving boxes around the house. Hard to believe how much stuff you accumulate over a lifetime... Avg. 9:33 HR 124
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| Saucony Rides #10 Miles: 2.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Finally a little rest. Mostly catching up with family on the phone and only an hour running errands. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| New start. Well today officially starts my "back to normal" campaign. I woke up early, did a run from home, light dumbbell lift, and then to work (home office). Still such a mountain of paperwork to catch up on. At least there is one mountain in Alabama :) Avg. 9:04 HR 123
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| Saucony Rides #11 Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Well I guess my body knows that this week is go week. Set my alarm for early but got up even earlier. Part of the reason probably had to do with the fact that I went to sleep earlier than normal as well. Most of my runs are going to be on the same out and back course until I get to know the area better. From my house there is really only two ways to go and one is not runner friendly (no shoulders). It was pretty humid this morning from all the rain. But still felt good. Avg. 8:11 HR 149
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| Brooks Launch #5 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ditto. Spent most of the day on campus and then got caught in the hardest rainstorm I've seen in years. Something amazing about watching lightning. Avg. 8:26 HR 133
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| Saucony Rides #10 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Finally slept in after 5am... It was a bit more humid today but other than that things are feeling good. Avg. 8:19 HR 153
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| Brooks Launch #4 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Errand day. Took off... |
| 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 |
| Another full day of errands but started it with a nice run. Same out and back just went a bit further out... Avg. 9:05 HR 134
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| Saucony Rides #11 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Slept in a little. Been going to sleep earlier mostly. Did an early AM run. Then to church and straight till shopping until dinner. Still trying to find that new routine. I did some bigger surges in this run but kept it shorter.
Avg. 7:28 HR 146
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| Brooks Launch #5 Miles: 4.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Welcome back Mondays. Feels like I've been in a reality bubble. Definitely the strangest few weeks as far as schedule, activities, etc. However, things have to get to whatever the new normal is going to be soon. So up early. Out and back and then off to work. Avg. 9:01 HR 123
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| Saucony Rides #10 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| So yesterday was my first full day on the new campus. My office is starting to look like an office. My lab is still an empty room but that will change soon. Did the O&B to the pool. Need to start stopping at the pool and doing a few laps as well. Avg. 8:26 HR 136
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| Brooks Launch #4 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nothing too special. I thought I'd have a few more days of helping from home but things are already starting to pile up on campus so I was in all day. Just did the O&B before I headed out. Avg. 9:19 HR 123
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| Brooks Launch #5 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: Well today was a bit different. As I'm now starting to have deadlines I actually had to work before going into work this morning instead of running. It was a long day but I finally feel like I am checking stuff off of my to due list. After the girls went down I went for an evening run. The neighborhood has so much more life. Both human and animal. I saw the most people I've seen since we moved in. Also, I saw a copperhead. Now I'd seen rattlers running in Utah so seeing a venomous snake is not completely new but it does get the heart racing a little. I looked at it and it looked at me and we both continued on our way. Avg. 7:53 HR 146
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| RM 090416 Miles: 0.10 | Saucony Rides #10 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Happy Friday. Up to run before work. Was planning my usual "jog" out and back. Then about a mile in saw a guy come round the corner in front of me. It took a good half mile to catch him. He was doing a tempo run. It was good to get the faster pace in. Then I ran the next 1-2 miles with him before heading home. His name was Scott and he filled me in on a couple other local runners. One who's brother owns a Fleet Feet. Avg. 8:03 HR 144
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| Saucony Rides #11 Miles: 5.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Pushed it a little again. A good thing about the move. I can find Italian ice again. For some reason the grocery stores in Salt Lake did not sell it. I asked three different chains. Luckily for me Publix had it buy one get one free so I had a nice icy treat after today run. Avg. 7:22 HR 149
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| Brooks Launch #4 Miles: 5.50 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Up without an alarm so out the door for a run before church. Then another whole day of errands. Avg. 9:04 HR 132
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| Brooks Launch #5 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Try to start the new week off with a balance... Added a mini loop instead of the standard out and back. Avg. 9:51 HR 118
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| Saucony Rides #11 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run :( Car related errands from 6am until 8:30pm... Then work related until midnight.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| In very early to make up for some of the lost time with the day of chores yesterday. Got a lot done today and then my new boss had me out for happy hour. Still made it home in time to get the girls to bed. Overall a productive day with a little fun thrown in for good measure. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Yo-yo week. Trying to get the work and home stuff set up is taking so much longer than expected. Today is my sister's birthday but I was not able to get a hold of here. I did stay home to take care of the "final" home set up. Off to the court house for registering the car, and 6 other errands. These days are almost harder than the work days. The good news is I did a one mile run with my daughter while she was riding her bike. I think it is only a matter of time before she can do a few miles. We did see two deer in that mile. Then I did a home loop. There are enough side streets that I will be able to come up with a few alternatives to the original out and back staple. 1.25 mi Avg. 9:57 HR 113
4.25 mi Avg. 7:41 HR 157
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| Saucony Rides #10 Miles: 5.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| In early to finish off something for work. Today was a crazy busy day with three meetings and lots to do between. But it was also a productive day. |
| 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 |
| Probably one of my worst "balanced" weeks ever. I did manage to have plenty of family time on Tuesday and Thursday (if car shopping and registration is family time)... At least with little ones any time together is good. I also managed to get a good amount done at work and feel like I am in good shape to officially start on August 1. In fact I even got a paper out today. Granted it was only an editorial but it still counts for something. The bad news is still no run. I may go out late tonight but think trying to get sleep and getting in a cooler run in the morning is the better option. Our neighbor is having us all over for drinks and snacks in a little so that should be a good end to the day. |
| 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 |
| Focus on sleep. Finally got some. Then went to Oak Mountain State Park and did on hour of paddle boat with the girls followed by some walking around and ending the day in the pool. Finally a relaxing day...
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice morning today. Probably the coolest since we've been here. Just took it easy. Want to try and get back to where I was two weeks ago and move on from there. Avg. 8:49 HR 122
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| Brooks Launch #4 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another nice morning. Avg. 8:57 HR 124
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| Brooks Launch #5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| One of the first warm mornings. Still not hot but my glasses fogged up a few times during the run... Otherwise nothing special. Avg. 8:50 HR 131
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| Saucony Rides #11 Miles: 5.00 |
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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 | | 100.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 100.50 |
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| Brooks Launch #4 Miles: 26.50 | Saucony Rides #10 Miles: 24.50 | Saucony Rides #11 Miles: 25.50 | Brooks Launch #5 Miles: 24.00 | RM 090416 Miles: 0.10 |
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| Night Sleep Time: 144.50 | Nap Time: 0.00 | Total Sleep Time: 144.50 | Weight: 0.00 | |
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