| 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 | | 286.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 286.75 |
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| Saucony Rides Silver #15 Miles: 129.50 | RM 090416 Miles: 0.66 | Saucony Rides Orange #13 Miles: 24.00 | Saucony Rides Red #16 Miles: 114.50 | Brooks Launch Aqua #6 Miles: 10.25 | Saucony Rides Silver #14 Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | 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 |
| Just can't seem to sleep until my alarm... Up for run with Josh and a couple extra loops. Hopefully today is not as long as a work day. Much slower than last night.
Avg. 9:00
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| Saucony Rides Silver #15 Miles: 10.00 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Run with Sandra. Then writing day. Only way I actually get work done...
Avg. 8:39
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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 |
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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 |
| The more I work, the more I run... Funny how that works. I guess something about good work ethics being contagious. Was in lab from 5:30-5:30 + commute = long day... Plus long run to finish it off with. Really hitting the mileage again. Must be marathon season.
Avg. 8:24
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| Saucony Rides Silver #15 Miles: 10.75 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Slept like crap. Would think with all the extra work and the extra mileage I'd be tired but nope... Up way before my alarm clock. Did a couple big loops and then a mile hard around the pond to finish it off (6:08, hard is relative I guess...).
Avg. 8:21
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| Saucony Rides Silver #15 Miles: 9.50 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Up before 4AM and still not able to beat the heat.
 But I do have to say that today was one of my best runs in nearly over two years. I had two goals today. Get average pace under 8 and hit last mile as pond loops to try and get under 6 or at least beat the final 6:08 I did yesterday. Hit both so can't complain. Unfortunately, have to work the rest of the holiday weekend though... At least the running can be done in the early AM.
Avg. 7:36
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| RM 090416 Miles: 0.05 | Saucony Rides Silver #15 Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Up early and worked until church.
Then some family down time, saw Minions...
Finished with evening run.
Avg. 9:01
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| Saucony Rides Orange #13 Miles: 10.75 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Finally managed to sleep until my alarm. Then short family run before working all day and finishing with a work dinner with a visiting faculty member... So I labored on Labor Day...
Avg. 8:04
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| Saucony Rides Orange #13 Miles: 3.00 |
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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 | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Busy, busy day. Up before my alarm and did one loop with Josh before heading into work.
AM mi 5.5 Avg. 9:30
Then a very hectic day, meetings/talks/etc straight through to the end of the day. However, do not want to fall behind in mileage so headed out for a second loop, solo.
PM mi 5.25Avg. 8:49
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| Saucony Rides Red #16 Miles: 10.75 |
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Made it to my alarm but had to be in work early. Storm came through and made things nice and humid for my run. Did give me a nice light show in the distance and then a little bit of drizzle during the final two miles.
Avg. 8:31
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| Brooks Launch Aqua #6 Miles: 10.25 |
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Up to run with Josh. Hot and sticky out there... Did some random miles to hit the mark.
Avg. 9:26
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| Saucony Rides Orange #13 Miles: 10.25 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| This week just flew by, my head is spinning. Electrical storm after dinner so just did a treadmill run.
Avg. 8:00
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Wow! It was finally under 70s at the start of my run. It even stayed more or less overcast the entire run. Felt good. Took it a lot easier than last Saturday.
Avg. 8:57
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| Saucony Rides Red #16 Miles: 20.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Took most of today off. The weather was perfect and went to the zoo with the family after church. Then worked a few hours prior to a late night run with two friends from church.
Avg. 8:56
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| Saucony Rides Silver #15 Miles: 9.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Good work day finished by a nice cool run.
Avg. 9:17
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| Saucony Rides Silver #14 Miles: 8.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Another productive day. Wish they could all be this focused. Then late evening run with two friends from church.
Avg. 8:33
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| Saucony Rides Silver #15 Miles: 9.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Rare run with Sandra. Did the Mountain Brook course. Nice climbs in that one...
Avg. 8:33 (identical to last night)
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| Saucony Rides Silver #15 Miles: 10.00 |
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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 |
| Honestly can't remember about this run. Writing entry a week late. At least the Garmin can remember the distance and pace for me :)
Avg. 8:24
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| Saucony Rides Red #16 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 |
| What I can, when I can. Got to run with my wife again today.
Avg. 8:25
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| From 20-miler to goose egg. The work push really begins today. Finish line Oct 8th...
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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 |
| Another working day. Up early and worked before church. Did squeeze in a run after some family fun later that day.
Avg. 8:21
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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 |
| | Add Comment |
| | 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 |
| 20 hour day! Up early for work. Long run after dinner and then up late until work was done, sometime after 1AM. At least I got the run in.
Avg. 8:34
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| Saucony Rides Red #16 Miles: 11.00 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Yesterday just had me wiped out. Almost bailed.
Avg. 9:09
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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 |
| | Add Comment |
| | 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 |
| Wow, how'd a whole week slip by. Working like a crazy person. Four symposiums (two out of state) and a grant all in 12 days. And that is what starts tomorrow. I've actually still been running but fell off the mileage. Had a nice cooler run tonight. Saw one deer and a ton of people out walking. The first 12 miles I took very easy but hammered the final mile in a 5:35.6, one of my fastest miles in a very long time.
Avg. 7:55
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| Saucony Rides Red #16 Miles: 13.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Similar run to last night but the final mile was as fast, still sub-6 though which makes this the fastest month for me in a long time...
Avg. 8:07
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| Saucony Rides Red #16 Miles: 13.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Traveling today, but also wedding anniversary so snuck in a run with my wife before heading to airport.
Avg. 8:22
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| Saucony Rides Silver #15 Miles: 8.50 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lexington, KY running. Wild Cats were playing during my run so the streets were dead.
Avg. 8:00
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| RM 090416 Miles: 0.01 | Saucony Rides Silver #15 Miles: 12.50 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| KY is a pretty state. I enjoyed running along the horse farms today.
Avg. 8:50
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| RM 090416 Miles: 0.60 | Saucony Rides Silver #15 Miles: 15.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just trying to get some running in with a crazy work schedule.
Avg. 8:45
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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 |
| | Add Comment |
| | 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 |
| How is it possible that each year can be more intense than the last?
This, by far, has been a crazy year. Especially the last couple months.
Avg. 8:22
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| Saucony Rides Red #16 Miles: 8.50 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Grind on the road, grind at work... I see the light but it is still such a small pin prick. Not sure how I will accomplish all I have set before me for the next week but one foot in front of the other is all I can do. Did get to run with my wife today at least.
Avg. 8:42
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| Saucony Rides Silver #15 Miles: 10.00 |
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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 | | 286.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 286.75 |
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| Saucony Rides Silver #15 Miles: 129.50 | RM 090416 Miles: 0.66 | Saucony Rides Orange #13 Miles: 24.00 | Saucony Rides Red #16 Miles: 114.50 | Brooks Launch Aqua #6 Miles: 10.25 | Saucony Rides Silver #14 Miles: 8.50 |
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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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