| 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 | | 227.25 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 235.25 |
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| Saucony Rides Red #16 Miles: 114.00 | Saucony Rides Orange #13 Miles: 22.75 | Brooks Launch Aqua #6 Miles: 21.25 | Saucony Rides Neon #12 Miles: 10.00 | Saucony Rides Silver #14 Miles: 21.00 | Asics Japan #1 Gold Miles: 6.00 | Saucony Rides Silver #15 Miles: 40.25 |
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| Night Sleep Time: 29.00 | Nap Time: 0.00 | Total Sleep Time: 29.00 | 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 |
| Good time with the guys after work but no run.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Back out there with Josh. June was a pretty missed month with me either in Boston or Chicago and him out of the country the one week I was around...
Avg. 9:33 HR 131
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| Saucony Rides Red #16 Miles: 5.25 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Family bike/run LP loop.
Avg. 8:43 HR 120
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| Saucony Rides Red #16 Miles: 4.50 |
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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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| | Race: |
Peavine Falls Run (7.85 Miles) 00:55:32, Place overall: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Woke up in the middle of the night with a nasty cough. After about an hour got back to sleep and then was woken up by a pretty powerful thunderstorm. Thought about bailing on this mornings race but the BTC had their Facebook page up and running and showed pictures of the rainy but nicer weather at Oak Mountain. So decided to head on down...
It was raining from the time I got there. Very light at the start. Which was nice because if it had been sunny the humidity would have been deadly. I started a few rows back and focused on a conservative start. The first ~1/2 of this run is mostly up. Then you get to turnaround and at the bottom of the hill is some nice single track trail running for about mile or so.
As we headed up the mountain it was like climbing into the clouds. It was misty and foggy. There was one little stretch that we saw above the clouds and then it really started coming down. By the time we got to the trail it was a muddy mess but oh so much fun! Most of the up hills I was passed only to pass them back on the downhills. I owe my downhill running to many a cruzer down City Creek or Emmigration Canyon in UT. The trail was difficult but one of the guys I was going back and forth with made it fun. Managed to stay on my feet and finish reasonably well, although top 10 got a prize so at least I wasn't bubble boy...
Did a brief warm-up and cool-down and then since the rain had stopped another 3 miles in pond loops as a family bike/run.
w.u. Avg. 8:58 HR 142
Race Avg. 7:05 HR 174
c.d. Avg. 7:50 HR 151
Family Avg. 8:28 HR 141
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| Saucony Rides Orange #13 Miles: 12.50 |
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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 |
| Avg. 8:53
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| Saucony Rides Red #16 Miles: 7.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Avg. 9:36
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| Brooks Launch Aqua #6 Miles: 8.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Run with Josh first loop, solo second loop.
Avg. 9:01
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| Saucony Rides Red #16 Miles: 8.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Had a presentation and some extra work pop up today.
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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 |
| Loop with Josh and then solo. Felt good this morning. Legs finally recovered from the downhill on Saturday.
Avg. 8:09 HR 145
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| Brooks Launch Aqua #6 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Really hot midday run... Break after submitting a grant.
Avg. 8:44
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| Saucony Rides Orange #13 Miles: 5.00 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Continuous run but stopped to change shoes after first 10 in the wet grass. Final bit included pond loops with the family.
Avg. 8:34
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| Saucony Rides Neon #12 Miles: 10.00 | Saucony Rides Red #16 Miles: 4.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Tried making up a different loop. It is a hilly one but still felt nice to have two bigger mileage days in a row.
Avg. 8:48 HR 140
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| Saucony Rides Silver #14 Miles: 13.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Speed workout! It was still crazy hot but waited till after sunset. Did about a mile warmup and then 7 hard loops (each about 1/3 mile) around the pond with a full loop recovery. Followed by about a mile cooldown.
Avg. 7:39 HR 150
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| Asics Japan #1 Gold Miles: 6.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| This was a pretty painful death march. Just didn't have it, bad night.
Avg. 10:15 HR 122
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| Saucony Rides Red #16 Miles: 5.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| New loop.
Avg. 9:14
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| Saucony Rides Red #16 Miles: 8.00 |
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| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Loop with Josh and a solo loop.
Avg. 9:07 HR 128
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| Saucony Rides Red #16 Miles: 8.25 |
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| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Just one loop this morning. Really nice sunrise.
Avg. 9:04 HR 127
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| Saucony Rides Red #16 Miles: 5.25 |
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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 | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Tougher run this morning. 1.25 wu, two hard loops, one easy loop, and 1.25 cd.
The "loop" is 2.8 miles.
19:11
18:02
cd 25:18
(previous best 19:44, fun to be doing workouts again...)
Avg. 7:41 HR 155
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| Saucony Rides Red #16 Miles: 10.75 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Not exactly like the 20-miler on June 28th but still got them in. I will say running in Alabama is tougher than any other place I've lived. It has the humidity of St. Louis but the hills just do that double damage. The last 4 miles were the toughest out of water and in the sun... That being said I like the challenge. I purposely took it extra easy today just focusing on the LSD... This is a run out of my neighborhood into the adjacent (and hillier Mountain Brook)...
Avg. 8:40 HR 147
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| Saucony Rides Red #16 Miles: 20.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lazy evening run.
Avg. 9:12 HR
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| Saucony Rides Silver #15 Miles: 5.00 |
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| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| A little cooler this evening. Still taking it easy.
Avg. 8:50
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| Saucony Rides Silver #15 Miles: 7.50 |
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| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Pushed the pace a little more this evening. But overall still and easy run.
Avg. 7:43
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| Saucony Rides Silver #15 Miles: 5.25 |
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| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Usual 5AM loop with Josh. Within the first half mile I saw and opossum and two deer. I surprised the buck and he made a funky noise.
Avg. 9:38
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| Saucony Rides Silver #15 Miles: 5.25 |
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| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Slept in till a little after 6AM and then did the loop... I sometimes feel like the Dunkin Donuts guy.
Avg. 9:20
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| Brooks Launch Aqua #6 Miles: 5.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Well I got them in. Although it has cooled to 70F the humidity just really gets me. This was just a tiring week at work but still moving in the right direction. I did home loops and a few pond loops. Saw a coyote the first mile.
Avg. 9:00
For the four LP loops I wanted each faster. Does this count?
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| Saucony Rides Red #16 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Busy day with church related activities. Have a family moving back east so had a farewell picnic at their place.
Avg. 8:44
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| Saucony Rides Orange #13 Miles: 5.25 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Night run. A little later than usual. There were a ton of people out. I guess all trying to beat the heat. I did take the loops a little harder.
Avg. 7:50
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| Saucony Rides Red #16 Miles: 8.00 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Exact same run as last night but very sluggish. Saw two deer. Both rather tame allowing me to pass by very close. Did first loop with Josh then solo.
Avg. 9:51
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| Saucony Rides Red #16 Miles: 8.00 |
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Later evening run, long days. Aug/Sep are going to be brutal work wise so we will see... Saw three deer in the first half mile and then just tried to breath this horribly humid air. At >95% humidity even after 9PM, the "ReelFeel" temp was >90... Did the usual loops but added on a nice big climb at the start.
Avg. 8:37
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| Saucony Rides Silver #15 Miles: 9.25 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Left the house just before 5AM and there was no reprieve in the weather. Saw 5 deer in the first half mile then met up with Josh for one loop and did a second on my own.
Avg. 9:44
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| Saucony Rides Silver #15 Miles: 8.00 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Definitely a broken record. It was slightly cooler this morning. Solo LP loops.
Avg. 8:44
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| Saucony Rides Silver #14 Miles: 8.00 |
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| 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 | | 227.25 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 235.25 |
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| Saucony Rides Red #16 Miles: 114.00 | Saucony Rides Orange #13 Miles: 22.75 | Brooks Launch Aqua #6 Miles: 21.25 | Saucony Rides Neon #12 Miles: 10.00 | Saucony Rides Silver #14 Miles: 21.00 | Asics Japan #1 Gold Miles: 6.00 | Saucony Rides Silver #15 Miles: 40.25 |
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| Night Sleep Time: 29.00 | Nap Time: 0.00 | Total Sleep Time: 29.00 | Weight: 0.00 | |
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