| 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... |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 191.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 191.50 |
|
| Saucony Rides #10 Miles: 50.00 | Brooks Launch #5 Miles: 52.00 | Brooks Launch #4 Miles: 44.50 | Saucony Rides #11 Miles: 45.00 | RM 090416 Miles: 0.35 |
|
| Night Sleep Time: 177.50 | Nap Time: 0.00 | Total Sleep Time: 177.50 | Weight: 0.00 | |
| | 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 |
| Up early but also to bed early. Went to a neighbor's house four our first Alabama game yesterday. It was fun. All families with kids under 10. This morning was a short run as I also had some work to take care of before church. It is so hard for me to believe that it is already September...
Avg. 9:43 HR "52"... At this rate I'll have a heart rate of 10 bpm by the end of the year.
|
| Saucony Rides #10 Miles: 4.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Happy Labor Day. Sad to see summer go. No alarm but up by 5 A.M. anyway. It was warm and humid to start. As the run progressed a breeze kicked up and with 3 miles to go it started coming down hard and really cooled off things. It was a nice run.
Avg. 8:47 HR "58"
|
| Brooks Launch #5 Miles: 7.50 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Actually attempted a workout today. Did the same 5 mile out and back but did it fartlek style surging between lamp posts. First as a (o = on; r = rest) 1o, 1r, 2o, 1r, 3o, 1r then as a 3o, 2r. It was good to mix it up. No deer during the run but I did see one while in the car on my way home.
Avg. 7:20
|
| Saucony Rides #10 Miles: 5.00 |
|
| 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 early but I started working and then time got away from me. Ended up doing the run in the evening in stead. It was somewhat pleasant out. Took it easy. Saw one buck. He was almost fearless letting me get within 10 ft of him before bolting. For a momment I was afraid he was going to charge.
Avg. 8:44
|
| Brooks Launch #4 Miles: 5.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Up at 3 A.M. but then convinced myself to sleep a little more. It felt cool to me this morning. Also the most other runners I've seen 10 women and 2 other guys. Did still see two deer.
Avg. 9:46
|
| Saucony Rides #10 Miles: 6.00 |
|
| 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 |
| Happy Friday. Up before 4 A.M. then out the door. Have an all day work retreat so have to get a little done before that. The first 4 miles of my run I did not see a single other person, even car. It is sometimes nice to have that level of solitude. I did see my first living armidillo. I'd seen a few roadkill, always reminds me of the armidillo in the Rango. It was good to actually see one alive.
Avg. 8:47
|
| Brooks Launch #4 Miles: 5.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 |
| I like the double digit days. Yesterday was a full one. I was wiped out. Got a good 8 hr of sleep last night and then did the Pig O&B. I will continue to ramp this run, heal allowed.
Avg. 8:09 (even had a 6:33 in the mix)
|
| Brooks Launch #5 Miles: 11.00 |
|
| 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 |
| Up to get a run in before making breakfast for the girls and church. Then straight into errands until after 2pm and then chores... Not the funnet of Sundays. Did have a pretty good run.
Avg. 9:06
|
| Saucony Rides #11 Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| My circadian clock is a strange thing. Sat/Sun no alarm and I sleep about 7-8 hr each night. Today I have an alarm but still wake up at 4:02 A.M. The run this morning was good. I heard an owl and was trying to figure out where it was when I turn to my left and there is a deer standing there, about 5 ft. It didn't run or anything. Then about another 1 mi down the road saw the armidillio. Not sure if it was the same one as the other day. It was in a different spot. This time it was on my side of the water and walking along the sidewalk. I was in the steet. It stopped and stood up on its hind legs. When I stopped to get a look it scurried back into the bush. Interesting little creatures. The wild life had nothing to do with lack of people this morning. Not sure what it was but I saw the most people I've seen.
Have a great week.
Avg. 8:22
|
| Brooks Launch #4 Miles: 6.00 |
|
| 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 |
| Unplanned but necessary day off. In early and on campus 6:30 A.M. until 7:45 P.M.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Unlike Monday there was hardly anybody out this morning. I did see the armidillo again. But this time it was becuase he hand't made it across the street. It's a shame. I did manage to see a deer and I forget to mention that there is usually a heron I see as well.
|
| Brooks Launch #4 Miles: 6.00 |
|
| 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 |
| Nothing to special, except that today was a long day. On campus from 6:30 am until 9:30 pm... At least the end was becuase of a dinner with some important people. The run as usual was my out and back from home.
Avg. 9:01
|
| Saucony Rides #10 Miles: 6.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Happy Friday. Picked up the pace a few times. No animals sightings, at all.
Avg. 8:11
|
| Saucony Rides #11 Miles: 6.00 |
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Another LSD Saturday. It is good to be getting these longer runs in. The first part is the same but I do get out of my suburb into the next this way. See a little something different. Becuase of the 6 am start instead of the usual < 5 am start no deer but I did see the heron. This time it flew up to a tree and and a hawk both going out and back. The coolest part was the misty lakes. It was even cool this morning.
Avg. 8:16
|
| Saucony Rides #10 Miles: 14.00 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Up to get a little work done before church. No run today but did have some fun.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Early in to get a good start on the week. Evening run.
|
| Brooks Launch #5 Miles: 6.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Early AM run. Saw four deer and a number of walkers. It was nice and cool again this morning.
|
| Saucony Rides #11 Miles: 7.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Nothing special today. No wildlife.
Avg. 8:07
|
| Brooks Launch #4 Miles: 7.50 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Forgot to charge the Garmin so no time. Just did my run to where the sidewalk ends and back. This has become a pretty routine run replacing the pool run. Same course just a half mile further out. Again no wildlife just the other regulars.
|
| Brooks Launch #5 Miles: 6.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Finally saw some wildlife, one deer and one armidillo. There were also a lot of runners out this morning. The temperatures continue to be nice.
Avg. 9:14
|
| Saucony Rides #11 Miles: 6.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| It started raining last night and was still going this morning. It was one of those super pleasant drizzles, not too hard not too light. The first 13 miles I did not see anyone, runner or animal. At the very end I saw two other runners. Kept it nice and easy then off to a birthday party with my daughter.
Avg. 8:38
|
| RM 090416 Miles: 0.25 | Saucony Rides #10 Miles: 15.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice early morning run. Did sleep in a little from normal days. The misty lakes catching the sunrise are just so nice to see. There was not much else going on.
Avg. 9:15
|
| Brooks Launch #4 Miles: 8.00 |
|
| 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 |
| Happy Monday. Had to work a little late last night. I knew it was coming again. I've enjoyed my down time but it really has to come to an end. I did have an all day cardiovascular retreat that started early so I ran in the evening after the girls went down. Saw 4 deer in the sunset. Now back to work...
Avg. 9:18
|
| Saucony Rides #11 Miles: 5.00 |
|
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Tired this morning. Up early anyway. Saw four deer again. The 4th was by itself standing next to a driveway. I thought it was a statue until it moved.
Avg. 9:40
|
| Brooks Launch #5 Miles: 6.50 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Woke up early. It was pretty humid out this morning with the rain yesterday. Saw four deer again. This time a buck early in the run. Then late in the run I saw what looked like a doe and two fawns. They were definitely about half the size of the one deer but I was surprised to see them this late in the year.
What I find truly amazing about the human body is that now four days into the week I just hit the distance of a marathon. And it is not like I feel that fresh. The craziest part is not a single mile during these four days was even close to the pace I run my entire marathon. To me this is just amazing how quickly one can loose fitness. Not that I'm currently out of shape but definetly not in any form of competive shape.
Avg. 8:12
|
| Brooks Launch #4 Miles: 7.00 |
|
| 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 |
| No run but for good reason. Have my mom and Steve in from Chicago and they watched the girls so we could go out to celebrate our 9th wedding anniversary. However, I still had to work Thursday so no run.
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Took today off work to spend visiting with family. Still ended up on campus for a few hours to show my lab and office space and eat lunch. Did wake up early to get a run in first.
Avg. 8:36
|
| Brooks Launch #5 Miles: 8.00 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No that is not a type. A full 8 hours of sleep. Decided to use this weekend as a vacation considering family was in town. We stayed up late talking and then slept in. So lots of sleep and no run, letting the body rest a little for once. Not the weekly mileage I had wanted but for October I wanted to bump it up back into the 50s again so this was my break week before a mileage increase. I am pretty happy with the 40s I've accomplished the pervious few weeks.
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Still slept in a little but took the time to get the long run in before breakfast and church. Then a third fun and relaxing day in a row.
Avg. 8:52
|
| RM 090416 Miles: 0.10 | Saucony Rides #11 Miles: 15.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Long day at work, 12 hr, but good. Evening run after the girls went down.
Avg. 7:50
|
| Brooks Launch #5 Miles: 7.00 |
|
| 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 | | 191.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 191.50 |
|
| Saucony Rides #10 Miles: 50.00 | Brooks Launch #5 Miles: 52.00 | Brooks Launch #4 Miles: 44.50 | Saucony Rides #11 Miles: 45.00 | RM 090416 Miles: 0.35 |
|
| Night Sleep Time: 177.50 | Nap Time: 0.00 | Total Sleep Time: 177.50 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|