| 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 | | 217.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 220.50 |
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| Asics DS-Trainer #4 Miles: 23.50 | RM 090416 Miles: 1.23 | Saucony Rides #7 Miles: 30.00 | Brooks Launch #1 Miles: 60.00 | Asics DS-Trainer #5 Miles: 55.50 | Saucony Rides #6 Miles: 42.50 |
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| Night Sleep Time: 196.50 | Nap Time: 0.00 | Total Sleep Time: 196.50 | Weight: 0.00 | |
| | Race: |
OktoberFAST 5K (3.11 Miles) 00:17:41, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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First, I have to thank Jake and Andrea for putting this together and their sponsor Saucony for sending official race numbers! I like that level of local support for the running community. Second, I have to thank Jake and Andrea for being so awesome. It was fun warming up and cooling down with both of them and I really look forward to seeing their perfromances in the trails. I rooting for both of you! The day started fine. I slept in a little and got ready and ran down to the Highland High track (~1.5 mi). I then did some laps with Jake, Andrea and then Chad R. After that a number of other people showed up and it was great getting to meet a bunch of new people and seeing a few old faces. I even got to chat some with Allie and Paul. Both it had been too long. The race started fine except my time off the track was obvious. I went out WAY too fast. My first 200m was in 36 sec. The next 400m was still too fast 78 sec and then I finally fell into rhythm but by then it was too late. I hit three nice 400m in a row 81, 82 and 83 but then fell apart. Total splits and don't ask me why I did the 200m first instead of last :)... 36, 78, 81, 82, 83, 85, 86, 86, 87, 89, 91 (YUCK!), 90 and 85 Total time was 17:40.57 HR 187 I was pushing but both the time off the track and my inconsistent training were obvious. Overall though it was a great experience. It was fun being on the track again. It was nice seeing Jake run even if he just missed his mark. It was great seeing Andrea get a PR. I wish I wouldn't have gone out like an idiot though and been able to have more of a race at least I hope I was a good target to help pull her along. I think she passed me at about the half way. ACorn also passed me soon after but I just did not have it in the tank to go with them. Hopefully next time on the track I'll be a little more controlled off the line. After the run we did a loop around the park and then I ran home. The girls came to cheer us on and that was nice. Kaitlyn even did some running and both girls got race numbers. Sandra gave me my splits and cheered us on in the "dark corner" of the track with Paul and his kids as well. All and all a great experience and thanks again! Especially for the cold chocolate milk at the end. I looked back and the last time I did a track time trial was June of 2007. It was a 17:45 (solo) but at least today was faster. Prior to that it was October 2004 in 17:31 and that was at sea level so I would say I'm pretty consistent so thanks for getting me out there.
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| Asics DS-Trainer #4 Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(9) |
| | 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 |
| I set my alarm for 7 hr of sleep but woke up after 6... My legs felt surprisingly good after the track race yesterday. I did a sunrise south run, past Suicide Rock, to 45th south and back via Sugar House. Avg. 8:03 HR 142
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| RM 090416 Miles: 0.06 | Saucony Rides #7 Miles: 14.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. VERY nice weather this morning. On 16th east I ran into two racoons. At first I thought they were cats but they stopped and let me check them out for a little. The rest of the run in was fine. Avg. 8:58 HR 144
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| RM 090416 Miles: 0.35 | 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(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 |
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Nothing too exciting planned for this week. All A&W commute runs. From now through the 20th I am pretty booked with work but I'll do my best. The weather at least mixed it up for me today. It rained the majority of the way in and was pretty windy that last mile up to campus. One good thing of note is that this year I already have 379 more miles than last year and essentially a quarter of the year to go. So even though my high mileage weeks are still moderate the consistency after the injury is definitely back. One more stat is that I broke 28,000 mi last week for my lifetime count. I just wish I would have started keeping track in the spring of 1995 when I started running distance instead of the late fall of 1997... I might even be over 30,000 mi now.
Avg. 8:19 HR 142
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| Brooks Launch #1 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(2) |
| | 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 |
| As warned, another A&W commute day. At least the rain held off. I was feeling very sluggish this morning but that is understandable with the work load. 3 manuscripts to review and a class this week on top of the normal workload... Avg. 8:49 HR 149
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| Saucony Rides #7 Miles: 6.00 |
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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 |
| Brrr... Winter sure decided to show up today. No snow in the valley but it was 39F with drizzle the entire run in. I was dressed for it so it was kind of refreshing. Avg. 8:45 HR 144
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| 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 |
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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 |
| That is not a typo, I did get 8 hr of sleep last night. I did not have experiments this morning so when my alarm went off I opted to sleep in an extra two hours, computer work is more flexible. I ended up doing the Wakara instead of A&W commute run because of that but I'm thinking I may do a long run tomorrow. Have a great weekend everyone and to those in Long Beach, headed to Chicago and whatever other big races there are this weekend run fast and have fun! Avg. 8:25 HR 151 Ascent 382 ft Descent 95 ft
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: Opted out of one long run to do a family run and get another full night's sleep. So we did a SugarHouse loop pushing both girls. 5 mi Avg. 9:27 HR 133 A 400 ft D 375 ft PM: Quicker south Suicide Rock plus. 10 mi Avg. 7:03 HR 157 A 1298 ft D 1271 ft
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| RM 090416 Miles: 0.13 | Asics DS-Trainer #5 Miles: 15.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another family run. Same as yesterday morning. SugarHouse pushing the girls. Significantly more tired. Probably the harder run last night. Before we headed out watched the finish to the Chicago Marathon. Nice to see a new course record even though the temps were a bit warm for October, but that seems to be the trend. Also, congrats to Andrea and Jake for 1/2 PRs this morning... Avg. 10:09 HR 132
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| Saucony Rides #7 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| Nice colorful sunrise this morning. The temps were also a bit warmer, I was slightly overdressed. Kept with the A&W Commute run. Need to stick with my namesake. Avg. 8:30 HR 146
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| RM 090416 Miles: 0.47 | Brooks Launch #1 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Wakara Commute. Nice morning. No sunrise (too early) but the moon was pretty impressive with the cloud cover. Very enjoyable temp. 2.5 mi Avg. 9:21 HR 133 PM: After a very interesting presentation at work (followed by a brief conversation with both a Nobel laureate and the president of HHMI) went home for dinner with the family before coming back for a Memory Grove loop with John. Left foot a little tweaked but not sure when or how.
8 mi Avg. 8:00 HR 141
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| Asics DS-Trainer #5 Miles: 2.50 | Saucony Rides #6 Miles: 8.00 |
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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 |
| Only enough time for the commute run in. Busy morning and then I am helping host tomorrow's speaker. Avg. 9:11 HR 137
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. PT meeting for my daughter in the morning, 15 yr anniversary shopping for the wife and then hosting the speaker for today's seminar. |
| 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 night's out for dinner and drinks in a row plus lots of in depth conversations had me wiped out but so restless. I woke up at 4:30am this morning and couldn't really get back to sleep so headed into work at 5am. A&W commute run. Left foot still "off" not sure where that is coming from. Avg. 9:01 HR 134
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Race: |
Beat the Heat 5K (3.12 Miles) 00:17:37, Place overall: 8, 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Family morning race. Slept much better last night. Have a bunch of work for next week with two presentations... So it was great to start the weekend with this break. We did the Beat the Heat 5K for the Shriners Hospital hosted by the SLCPD. Since it is a circuit race there is always good competition so I was just hoping to crack the top 10. My wife wanted to defend her stroller title. The girls just wanted to have fun. All four goals were met plus we got some raffle prizes to boot. Packet pick-up was race morning so we got there a at about 7am when they were opening up. The total field seemed slightly smaller which is a bummer considering it is a fundraiser but there was still a pretty good showing. They do a good job with this race, it is accurate and has good loot. So hopefully more people will start doing it. I did a short warm-up and wasn't actually sure what to expect for the day. With the different routine this week I was not feeling that on, seems like the common theme. Definitely approaching these races more for fun than anything lately. I saw a few bloggers and some of the Wasatch Athletics before the race. Heard Fiddy pointing out a guy in "crazy" shorts that I made my target for competition today. Then we started. I settled into the far back of the second pack and wasn't sure where I was at place wise. When this group started to break up at ~1mi I saw "crazy" shorts and a high school guy that I thought were both in striking distance. The others were too far up. By the climb up D or E Street I was starting to gain on "crazy" shorts. I passed him on the hill and then changed my focus to high school guy. Back on 11th it is a gradual climb and my progress was slow and I thought I was slipping but at the 2 mi mark I made a concerted effort and finally caught high school guy. From there on it was just pushing for time. My effort was about as hard as I could have done today. Especially looking at HR. I did enjoy myself and made it to the line with time to go get the camera and get some good pics of my wife successfully defending her title (and dinner certificate for The Dodo). After a bit of a cool down the girls each ran their 1K races and then after winning a meal at Noodles & Co. and a car first aid kit in the drawings we headed home. 1.5 mi wu; 7:01 HR 155 Mi 1: 5:25, HR 178, A 50 ft, D 59 ft
Mi 2: 5:43, HR 186, A 112 ft, D 171 ft
Mi 3: 5:54, HR 190, A 148 ft, D 73 ft
0.12 mi: 0:36, HR 191, A 22 ft, D 10 ft TOTAL: 17:37, Avg. 5:39 HR 185 A 332 ft D 314 ft 8th place overall and 1st in age. Two places further back than last year but 34 seconds faster, so the field though it looked smaller was definitely faster.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(10) |
| | 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 |
| Well between family and work commitments it is now almost 2am and no run for Sunday. Hopefully later today I will get one in...
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: Even with sleeping in an extra 2hr the late night finishing my talk had me with very few hours of sleep. In fact I'm sitting in the conference room waiting to start right now. Love wireless...
Naked commute run. 2.5 mi
PM: The talk went well, just over an hour. Then a very sluggish day. I can't burn the candle at all three ends like I used to... Did end up doing the home loop to finish off the day though.
8.0 mi Avg. 7:30 HR 147 |
| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 8.00 | Saucony Rides #7 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(1) |
| | 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 |
| AM: Only slightly better sleep thank last night. Had to be in early again today... Did a mid campus commute run in. 3.5 mi Avg. 9:44 HR 131 PM: The same loop as last night but I pushed the pace tonight. Left foot is still a little off but it was a very good run and perfect temps. 8 mi Avg. 6:51 HR 164 |
| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 11.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Slept in this morning and worked from home for a few hours... It is sad how much more work I get done at home than when I go into work. Another late night but I wanted to start it off right. Did the work Memory Grove loop in reverse. Running up the canyon in the pitch dark with just the headlamp is such a rush. Avg. 7:39 HR 158 A 1222ft D 1272ft |
| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 9.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM: And life goes on... Commute run in. A bit tired. Mi 2.5 Naked
PM: A nice long run after a nice long week. Oh wait it is only Thursday... My seminar went fine. I wish I would have had the full hour as the last few months I've finally been generating some exciting stuff. Being the perfectionist I am I was initially disappointed that I had not gotten everything across to the audience but I have already received some good e-mail feedback so I think it was more limited by time. Oh wait this is a running not science blog. The run was south loop with John. Good conversation. Mi 12: Avg. 7:41 HR 152 A: 1256 ft D: 1259 ft
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| RM 090416 Miles: 0.12 | Brooks Launch #1 Miles: 14.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Commute run in to recover. Mid-campus. Avg. 9:59 HR 140
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| Saucony Rides #6 Miles: 3.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| A good relaxing family day after a long week. Slept in a little and then went to JRP. Felt like half the blog was out there and a few of them were hauling tail going the other direction. Even with pushing both girls managed a reasonable pace. Then after some Slurpees headed home until Oktoberfest at church with some nice congregation brewed bier, Oom-pah and Alp horn music and a little yodeling mixed in as well... Of note is that this is my highest mileage week since Jan 16th 2010. It was planned and it felt good despite the intense work week on top of the mileage. Only pain of note is that left foot. I actually have my mileage planned out through the first of the year and this is as high as I'm going to go for the next two months but it is definitely encouraging.
Avg. 8:52 HR 141
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| Saucony Rides #6 Miles: 11.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family day. Nice full night's sleep. Greeted at church. Catching up on shopping errands and then a nice (but cold) hike up Big Cottonwood with the girls...
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM: Back to the grind. Saw a number of people out running this morning. Always nice to have the company. The weather was nice but it looks like today may be the last for awhile... The moon was also pretty cool. Nothing special on the run. Just the A&W commute with a little extra south. Mi 7 Avg. 8:31 PM: Didn't want to pass up the good weather. Short home loop with John. Mi 5.5 Avg. 7:43 HR 165?
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| Asics DS-Trainer #5 Miles: 12.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run in. Luckily the 50% chance of rain this morning was on the dry side of the coin. Avg. 9:21
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| Brooks Launch #1 Miles: 2.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only time for a commute run. Avg. 9:15
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| Asics DS-Trainer #5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Managed time for an A&W commute run. Still busy but also got to take the family to the Halloween event at Red Butte. Avg. 8:24 HR 155
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| Brooks Launch #1 Miles: 6.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Another commute only day. Also, slight taper for tomorrow's long run. The night was a Halloween party at our church.
Avg. 8:20 HR 151
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| Saucony Rides #7 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Whenever I think I couldn't cram more into a week I find a way... Overall it was a good week but I had a total eight meetings with different faculty members asking for advice on how to get to that next step and what is a "good" option... It was useful but a whirlwind and thinking can definitely be as tiring as running when it is about a serious enough or complicated enough of a thing. All that being said today was off to a great start. Group run with bloggers at the JRP. I knew I was in store for some fun but the run exceeded my expectation. There were 8 of us total to start. With 5 of us finishing off the full 20 miles. It was my first 20 miler since Jan 16th 2010. I actually thought it had been longer than that... In any case it was a great run with great people and great conversation. Did I say it was great? After the run picked up the girls and went into work. They like to keep daddy company. However, what was supposed to be a quick 30 min stopped dragged into a 3 hr set-up. Fortunately I have plenty to keep the girls occupied and fed in my office... After that went to the farm for an hour and then the local wards chilli/Halloween party.
Avg. 6:59 HR 158
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| Brooks Launch #1 Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A very pleasant surprise. My legs felt pretty good after yesterday's mileage. Only ache is my back. Today was super full. The good news is that Jake and Andrea rubbed off on my yesterday and take a look at that sleep time!!! The day was full with a brass ensemble at church for reformation Sunday, then a walk home with my oldest in the pleasantly warm day, after a two hour stint in work then headed up to Silver Lake by Brighton for a very nice hike. Brief dinner then back to work for a little. Did a modified Memory Grove overlook loop. Avg. 8:05 HR 144
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| RM 090416 Miles: 0.07 | Asics DS-Trainer #4 Miles: 7.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | 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 |
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AM: I didn't think the sleeping trend would continue but it was nice to have it for one night... A&W Crawl (I mean Commute) run in. Took longer to get to sleep than I expected and then back in for the Halloween Monday. Early departure today so we'll see how much work actually gets done. Mi 6 Avg. 8:59 HR 138 PM: ? Nope. Fun trick or treating with the girls but then had to head back into work. Rough day but I survived it...
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| Saucony Rides #6 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 | | 217.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 220.50 |
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| Asics DS-Trainer #4 Miles: 23.50 | RM 090416 Miles: 1.23 | Saucony Rides #7 Miles: 30.00 | Brooks Launch #1 Miles: 60.00 | Asics DS-Trainer #5 Miles: 55.50 | Saucony Rides #6 Miles: 42.50 |
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| Night Sleep Time: 196.50 | Nap Time: 0.00 | Total Sleep Time: 196.50 | Weight: 0.00 | |
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