| 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 | | 194.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 203.00 |
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| RM 090416 Miles: 1.44 | Asics DS-Trainer #5 Miles: 43.00 | Saucony Rides #6 Miles: 56.00 | Brooks Launch #1 Miles: 64.00 | Asics DS-Trainer #4 Miles: 26.00 | Saucony Rides #7 Miles: 10.50 |
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| Night Sleep Time: 183.50 | Nap Time: 0.00 | Total Sleep Time: 183.50 | Weight: 0.00 | |
| | 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: Yes, that sleep duration is correct. I was burning the candles at both ends a bit too much last night/this morning... Commute run in. Avg. 9:58 HR 134 2.5mi
PM: Ran with John, suicide loop. Good conversation about career and his recent experimental success. Avg. 8:37 HR 133 7.0mi
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| RM 090416 Miles: 0.10 | Asics DS-Trainer #5 Miles: 7.00 | Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A very enjoyable morning run. Similar to what I did on Monday for my commute in but this time ran mostly down 1st. In the early morning it is very relaxing over in the Avenues. It was particularly nice on this route running toward the temple with it's lights on. Then up through Memory Grove. Avg. 9:08 HR 136; Ascent 1453 Descent 1203
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| RM 090416 Miles: 0.01 | Brooks Launch #1 Miles: 9.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Went to cheer on my wife at the SL 1/2. I pushed the girls up to about mile 10.5 and then cheered her in stopping a few places to get pictures. It was nice to see some bloggers at the finish. I spoke briefly with James and even got to talk to Jed after well over a year. Naked 5
PM: Quick SugarHouse loop from home after the girls went down. A very relaxing day. Avg. 6:33 HR 167; Ascent 633ft Descent 646ft
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| Asics DS-Trainer #4 Miles: 5.00 | Saucony Rides #6 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A fun family day. There was another baptism at church this morning and then in the afternoon we walked the mall. I did a late evening run and ran into some friends and their new baby. I even got to hold her (2 wk old). The run was relaxing and I would even say a little cool at the end. Avg. 7:52 HR 139; Ascent 1522 ft Descent 1530 ft
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| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 12.00 |
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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 |
| Happy Labor Day. Very busy day. Into work early to be home for a picnic with the family and friends. Then back to work for a few more hours before coming back home for a second picnic. Then a modified home loop with John. Avg. 8:12 HR 136
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| Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Did not sleep well last night. Commute run in. Avg. 10:18 HR 125 PM: Solo home loop. The weather was nice and I enjoyed the run. Avg. 7:51 HR 139
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| RM 090416 Miles: 0.27 | Asics DS-Trainer #5 Miles: 6.00 | Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Commute run. Dare I say that it was chilly this morning? Avg. 9:56 HR 155 PM: Evening trail run (headlamps at end). Shoreline to City Creek and then back on the roads. Ran with John. Avg. 9:32 HR 132
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| Asics DS-Trainer #4 Miles: 2.50 | Brooks Launch #1 Miles: 12.50 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick shortened home loop after a fairly productive day. Avg. 7:08 HR 166
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| Asics DS-Trainer #5 Miles: 3.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run in to end the work week. Out late last night so slept in a little this morning. Avg. 8:58 HR 144
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Race: |
Run in Rhythm 5K (3.17 Miles) 00:20:09, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Did the free 5K associated with the Be Well Utah Family Health Fair. It was a fun run but I made a major minor race mistake. I did not look at the map before the race. I was pushing both girls in the race so I figured I would have people to follow. They had 600 registered and encouraged bandits. I did a brief 1 mile warmup stroller free and then got the stroller fully loaded with both girls. The first mile and a half were mostly up with a sharp climb the final quarter of the first mile. About a 1/2 mile in there were 3 or 4 guys way up on the rest of the pack. Then a mid-pack of about 5-6 guys. I caught up with the mid-pack just in time to climb the hill. They put a bit on me and a few I had passed went back by me. However, we then hit the downhill and I caught them all just to find out that the lead guy of that mid-pack had lost sight of the leaders and we were lost. So I took the lead and guided the group back to the start/finish area and then by Garmin just added on another 0.6 mi. That is why it ended up being a little long... Oh well. The girls really enjoy being pushed during the races and besides asking why I was going "so slow" up the hills were a good cheer section to have along. Overall, it was still fun and then after my wife and I got our hardware (medals for 3rd and 1st in our age groups) we went home changed and then came back to meet friends for the health fair. It was fun and we got to spend a good hour playing on the football field and climbing the stadium stairs. Mile 1: 7:09.89 HR 177 Ascent 157ft Descent 21ft
Mile 2: 6:06.89 HR 180 Ascent 66ft Descent 133ft
Mile 3: 5:51.90 HR 182 Ascent 28ft Descent 127ft
0.17 Mi: 1:00.59 HR 182 Ascent 5ft Descent 13ft TOTAL: 20:09.27 HR 180 PM: Had to go into work for a very quick experiment after the girls bedtime so I ran to the Memory Grove overlook and back to finish off my week. I'm happy with the return to some mileage. In my typical fashion I'm going to try and keep playing it conservative with the recovery though and bounce back and forth between the 45 and 55 range for a few more weeks. Mi 6, Avg. 7:51 HR 142
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| Asics DS-Trainer #4 Miles: 4.00 | Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Really nice temps out this morning and a colorful sunrise. Went out for a home loop before the rest of the family got up and them some homemade CC pancakes and a smoothy. Avg. 8:24 HR 130
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| RM 090416 Miles: 0.11 | Asics DS-Trainer #5 Miles: 6.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Commute run in. It felt nice this morning and in such a short run I saw over 7 other people out running so I guess everyone else agreed that it was a good running day too. Feeling a little tired. One of the little ones I was by at church yesterday had a cold so I hope she did not share...
Avg. 9:01 HR 151
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| Brooks Launch #1 Miles: 2.50 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Commute run in. The weather has been so nice lately. Avg. 9:08 HR 134 Mi 2.5
PM: Well I was 90% going to wimp out of this workout. After the race pushing the girls this weekend I wanted to do something without 80lbs + in front of me. I was a little too tired for this though. I'm glad I did it but not what I was hoping for... I was exhausted and pushing it but something tells me yet another cheap Garmin HR monitor has bit the dust...
Warm-up: 2 mi Avg. 8:02 HR 182 Ascent 254ft Descent 290ft Firehouse mile: 5:15.6 HR 186 Ascent 35 ft Descent 183 ft 1/2 mile recovery: 9:05 pace HR 151 Ascent 88ft Descent 23ft Memory Grove (south "rim"): 5:34.9 HR 180 Ascent 57 ft Descent 191 ft Cool-down: 3.5 mi Avg. 8:45 HR 152 Ascent 467ft Descent 434ft TOTAL 8mi Avg. 7:48 HR 165 MAX listed as 217 bpm!
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| Asics DS-Trainer #5 Miles: 8.00 | Saucony Rides #7 Miles: 2.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Not sure if it was the late night workout or the fact that I still worked two hours after the run but I had a horrible time getting to sleep last night and had to be in by ~6am this morning... I was feeling it. Commute run in. Naked
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| Saucony Rides #6 Miles: 2.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Mt. Calvary Cemetery plus commute run. Even though I finally got a decent night's sleep I was still wiped out from the rest of the week. Garmin was worn but is now at home so I'll fill in the number later. The details, I like my numbers...
Four of the miles have over 200ft of elevation gain with 279ft in mile 7 alone. Avg. 9:09 HR 145 Ascent 1330ft Descent 996ft
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| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Two nights in a row with 7hr sleep, very strange feeling... The run in was great. A sunrise to the east and the brightest rainbow I remember seeing to the west over the valley. Both seemed to last the entire run in. Then I also found out that my publication from last month was the most downloaded article from that particular journal. So a great start to the day.
A&W commute run in. Avg. 8:17 HR 151 (still not sure about the strap) Ascent 916ft Descent 574ft
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| RM 090416 Miles: 0.08 | Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(6) |
| | Race: |
AHA 5K Sugar House SLC (3.04 Miles) 00:18:47, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| This was the second time I've done this race. It is also the race that the picture from my blog currently comes from. This year was much cooler though. Ran to Sugar House from my house plus some other running for a 3 mi warm-up.
Avg. 9:30 HR 154 (strap still misbehaving 110 to 160 HR) Race was good I felt like I was pushing. Literally and figuratively. The race was two loops of Sugar House.
Mile 1: 6:08 HR 176 A 70 ft D 53 ft
Mile 2: 6:25 HR 184 A 67 ft D 62 ft
Mile 3: 5:59 HR 184 A 46 ft D 82 ft
0.04 Mi: 0:14 HR 188 TOTAL: 18:47 HR 181 A 183 ft D 196 ft If given another 1 mi I probably could have won the race. The positions were set by 100m into the race and stayed the same the whole time. It is always good to be pushing the girls. I think it gives them a good taste of racing without starting them too young. My wife took 3rd overall for the women so overall another double hardware weekend. Cool down ended up being 4 mi. Most of the way home but then realized we forgot my daughter's shoes at the bounce house so I ran back.
Avg. 8:41 I had taken off the HR A 541 ft D 380 ft Overall a very good day and I took off nearly 15 sec from last year although both girls were much heavier and I'm sure I was pushing > 80 lbs.
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| Asics DS-Trainer #5 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(5) |
| | 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 |
| AM: Early hike with John. It was perfect out this morning. We went up to Lake Blanche. A 7 mi round trip with 3,292 ft of Ascent and 3,376 ft of Descent in 2.5 hr. I still managed to make it home for family breakfast before greeting at church. PM: After an afternoon of errands and getting the girls to bed I had to go back into work for a little so I did a Memory Grove work loop with extension from lab. Avg. 7:44 HR 144 A 2274 ft D 2002 ft
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| Brooks Launch #1 Miles: 10.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Fall is such a perfect season. The weather was great this morning. Just enough chill in the air to make me think long sleeve but not need it. I did the A&W Commute run with a 1/2 mi extension south and 1.5 mi extension north. This meant one mean climb for mile 7 (377 ft Ascent with only 28 ft Descent). Avg. 8:46 HR 141 Ascent 1307 ft Descent 943 ft
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| RM 090416 Miles: 0.11 | Saucony Rides #7 Miles: 8.00 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A very good day. Nice weather and got a lot done. Evening run with John. We saw a tarantula crossing the bike path near suicide rock. Then continued for a south loop. Avg. 8:20 HR 133
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| RM 090416 Miles: 0.12 | Saucony Rides #6 Miles: 11.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did not sleep well last night. Up at 4:15am and then into work... So far an ok day but not as good as yesterday. A&W commute run in. Avg. 8:57 HR 140
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| RM 090416 Miles: 0.22 | Asics DS-Trainer #4 Miles: 6.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Slightly better sleep than last night. BH commute run. Nice weather, yet again... Avg. 9:18 HR 133
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| RM 090416 Miles: 0.15 | Asics DS-Trainer #5 Miles: 3.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Caught a cold, yuck... I don't feel horrible but I sound it. Mostly just runny nose and a cough. We'll see how I sound tomorrow morning as I was supposed to run another 5K. A&W commute run in. The nice running weather continues Happy Fall!
Avg. 8:48 HR 138
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(2) |
| | Race: |
Wild Stampede 5K (2.92 Miles) 00:17:17, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM: This morning was supposed to be a true time trial to see what my progress has been since the UVHM. However, the cold I caught on Thur put a damper on that. Friday was by far the worst day and this morning I was feeling better. But I was still congested and coughing up some phlegm. That being said I had put in the money and told my friend helping organize the fundraiser run that I would be there. So I ran the 2 mi to the start and an extra half mile around the parking lot to get fully warmed up. It was SUPER windy and the field was small, always a shame for a fundraiser. I would say between 40-50 people total. I led from the gun and really pushed the first mile. The course had an out and back down a deadend street early and was out and back overall so I was able to see my competition. One mile in I already had a good 30-45 sec on the next guy and ended up winning by almost 2 min. Here's the break down. Mile 1: 5:21.58 HR 178 bpm Ascent 93 ft Descent 178 ft
Mile 2: 5:48.00 HR 184 bpm Ascent 90 ft Descent 69 ft
~Mile 3: 6:39 pace HR 187 bpm Ascent 145 ft Descent 59 ft TOTAL 2.92 mi at 5:55 pace HR 183
Overall considering my health, the wind and that it was a "solo" run I am ok with this performance. It is always nice to support a good cause for a friend and the doubled me in the prizes giving me both the overall and age group medal (although I tried to decline it) so my girls still both came home with hardware which they always like.
PM: Decided rest was the better way to go. Just get the cold completely kicked and hopefully be in full form next weekend. 
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today I celebrate 7 years of marriage to my wonderful wife Sandra. We spent the morning at church. A friend of ours brought her 4 day old baby so it was nice to meet her. The rest of the day was just chores but that is ok time together is still time together... Otherwise I took the day off of running to kick the last of the cold. I have not taken DayQuil since 9am and am finally breathing clear. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 |
| Unfortunately I'd say I'm only about 60% recovered. My breathing was fairly labored this morning and my legs felt like lead so I cut the run short. I did the lower campus commute run. The cool part of this mornings run is that right by the stadium I went to cross the street when there was a clearing in the few early morning commuters and at the very same moment 5 deer decided to do the same thing in the opposite direct. Me going from cemetery to stadium and them the reverse. They were maybe 50 m from me. Avg. 9:06 HR 138 A 869 D 637
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| Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in and then went on a hike with my wife's cousins from Australia. We did the Dog Lake hike at the top of Mill Creek for 3.6 mi round trip. The weather was about perfect and it was such a great way to spend the morning. The afternoon was the full family touring around Park City and watching the Olympic Skiers practice on their water jump. |
| 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 |
| A&W commute run. Still coughing up some phlegm. Not sure about the weekend yet. Avg. 8:31 HR 143
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| RM 090416 Miles: 0.25 | Brooks Launch #1 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: Wakara Way commute run. 2.5 mi Avg. 8:50 HR 130 PM: Memory Grove run with John. Later night. Full day. 8 mi Avg. 7:31 HR 154
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| Brooks Launch #1 Miles: 10.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Wakara commute run. Finally not coughing up phlegm. I'll run tomorrow but not sure how it will go...
Avg. 10:07 HR 133
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| Asics DS-Trainer #4 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 194.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 203.00 |
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| RM 090416 Miles: 1.44 | Asics DS-Trainer #5 Miles: 43.00 | Saucony Rides #6 Miles: 56.00 | Brooks Launch #1 Miles: 64.00 | Asics DS-Trainer #4 Miles: 26.00 | Saucony Rides #7 Miles: 10.50 |
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| Night Sleep Time: 183.50 | Nap Time: 0.00 | Total Sleep Time: 183.50 | Weight: 0.00 | |
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