| 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 | | 257.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 257.50 |
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| RM 090416 Miles: 1.71 | Saucony Rides #8 Miles: 56.00 | Saucony Shadow #1Black Miles: 69.50 | Saucony Compression Socks 1&2 Miles: 53.00 | Saucony Rides #9 Miles: 25.00 | Brooks Launch Blue #3 Miles: 62.00 | Brooks Launch Orange #2 Miles: 32.50 | Asics Japan #1 Gold Miles: 12.50 |
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| Night Sleep Time: 193.00 | Nap Time: 0.00 | Total Sleep Time: 193.00 | 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: It is so crazy that it is already October. I just do not know where time goes. The weather was perfect for running this morning and I did the lower campus commute run to enjoy a couple more miles in it. Left foot still a little sore but not as bad as Saturday afternoon. Mi 4.5 Avg. 8:43 HR 142 PM: Typical Monday work day. Mostly clean-up and set-up. But I do feel like I got a good amount off my list. Did a stadium loop with John. Mi 5 Avg. 8:23 HR 132
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| RM 090416 Miles: 0.25 | Saucony Rides #8 Miles: 5.00 | Saucony Shadow #1Black Miles: 4.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Today was a different day. I'm in a reading and writing phase at work and should stay home more often, less distractions... So that is what I did today. Rolled out of bed to my computer and only left for meals. Got some work done but need to do this more frequently. Then in the evening went into lab for a couple hours with a Memory Grove loop thrown in. Saw a tarantula near the mouth of Dry Creek and three deer by the cemetery. Avg. 8:08 HR 149
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| Saucony Rides #8 Miles: 7.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Had to be into work early for meeting. Did not sleep well last night either. Coming into work before 5am I saw five deer by the library on Foothill. Two deer sightings two days in a row. Mi 2.5 Avg. 9:02 HR 141 PM: A&W commute in reverse. Mi 6 Avg. 7:29 HR 144
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| RM 090416 Miles: 0.36 | Saucony Rides #8 Miles: 8.50 | Saucony Compression Socks 1&2 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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AM: Much better with the sleep last night. I think I was exhausted. Did go past all the set-up for the game tonight but no animal sightings. Maybe it was the later start to the day? Commute run in, mid-campus. Mi 3.5 Avg. 9:02 HR 145 PM: Maybe not today.
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| RM 090416 Miles: 0.13 | Saucony Compression Socks 1&2 Miles: 3.50 | Saucony Shadow #1Black Miles: 3.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Today was chilly. First time I felt a bit cold since TOU1/2. That being said it was still an enjoyable run in. Did the Memory Grove commute. Have a great weekend and to everyone running St. George or Chicago this weekend TEAR IT UP! Avg. 9:02 HR 137 THIS IS FUNNY, to me at least. I'm a number junky. I was just looking and it turns out that the last three mornings I have run the exact same pace, 9:02. This is on very different courses with different distances and elevation changes. Here the picture for 1000 words. 
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| RM 090416 Miles: 0.03 | Saucony Rides #9 Miles: 9.00 | Saucony Compression Socks 1&2 Miles: 9.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Unfortunately I had to work today. I did at least enjoy reading some of the St. George updates. Congrats to all. After the bed time routine I did an extended suicide loop. It was chilly. Avg. 8:06 HR 153
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| RM 090416 Miles: 0.01 | Saucony Rides #8 Miles: 11.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Family and work day... |
| 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 |
| AM: Happy Monday all... Decided for the A&W commute run with a few Farleks mixed in. Mi 6 Avg. 8:52 HR 148 PM: Back home in reverse. Mi 6 Avg. 7:45 HR 142
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| RM 090416 Miles: 0.37 | Saucony Shadow #1Black Miles: 12.00 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Had to be in early so just the direct commute run. Mi 2.5 Avg. 9:45 HR 137 PM: I have noticed that the last couple weeks I have had a lot of different demands on my time that have made balance a bit more difficult. I'm still squeezing everything in just been rough the last 7 d or so... That being said the weather has been so perfect for running and so relaxing to be out there. Tonight I did a loop south of SugarHouse with the mile down 21st hard, 5:18.
Mi 8 Avg. 7:28 HR 159
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| Brooks Launch Blue #3 Miles: 8.00 | Saucony Rides #9 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM X2: I had the chance to speak to my daughter's first grade class about being a scientist and marathon runner this morning. It was a lot of fun. However, I had to set some stuff up in lab first so I did the commute run it, set it up, and did the commute run back. On the way in I was working to catch a guy, which I did. However, just as I passed Fort Douglas I went to spit and almost spit on a different guy that had been working to catch me! I then picked up the pace and ran the rest of the way into lab with him. 3rd year medical student using running to commute, didn't catch his name though.
There 2.5 mi Avg. 8:41
Back 2.5 mi Avg. 8:44
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| Saucony Rides #9 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Today was flipped. The initial plan was to run tonight but after leaving lab at 10:30 pm last night I ended up swapping with Sandra our running times. I did a Memory Grove commute run in. Tired but got in. The weather was again beautiful. A busy day but more work tonight. Did stop by the expo to pick up my race number for Saturday on the way home. Looking at the half and full tables was so tempting while just picking up the 5K number... Avg. 9:32 HR 140 Well I typically go into a 5K wanting to break 17 min. Obviously this can vary by the course but here is the course tool prediction for that. Course found here Crazy Legs 5K. 
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| Brooks Launch Orange #2 Miles: 9.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Burning the candle at both ends again. Managed to leave lab a little earlier last night. The good news is unlike some others that were in lab last night I had at least been home to have dinner and see my girls to bed before coming back. It amazes me the culture around research. Even being a part of it myself... This morning I was up early to run with Thomas. This was my first run with him (other than when he beat me at the 5K two weeks ago :)...) and it was good to have the company early in the AM. He lives less than a mile from my house on the A&W commute loop so that is convenient. We did the middle 4 miles of the run together. Avg. 8:45 HR 140
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| Saucony Rides #9 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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| | Race: |
Utah Fittest State FESTIVAL 5K (3.16 Miles) 00:17:49, Place overall: 3 | | 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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I was not sure what I was expecting with this race but I am
happy I did it. It was great catching up with so many people while waiting
around for the awards to be announced. For an inaugural race they did ok but
there is some room for improvement.
I did like the late start to the 5K. I got to sleep in a
little and Sandra got to get her run in first so I didn’t have to rush home
after. I did the run down to the start, ~5 mi Avg. 8:08 HR 143, with about 20
min to spare. I did not see anyone from the blog until with about 3 min to go
the crew that ran both the Half and 5K showed up with some surprise additions,
glad to see you running again Andrea.
The gun went off and after hurdling a few kids lined up in
the front in looked like there were about 6 guys ahead of me. I slowly picked
them off up the first mile until I was in third a bit behind Jake but could see
him and Ken R the eventual winner. I just went with it and enjoyed the
encouragement of the half marathoners finishing as the fresh 5K guys went
blowing by. Here are the splits:
Mi 1: 6:00.7 HR
182 A-276 ft D-136 ft
Mi 2: 5:29.5 HR
189 A-123 ft D-182 ft
Mi 3: 5:25.4 HR
190 A-178 ft D-189 ft
0.16: 0:44.1 HR
192 A-19 ft D-57 ft
TOTAL: 17:39.6 HR 187
Then hung out and spoke to a number of bloggers and other
runners I’m getting to know. Also ran into my first neighbor when we moved here
that I hadn’t seen in over a year and caught up with him for a bit.
Did the painful cool down back up to my house 4.5 mi Avg.
8:51 HR 147 and then straight to work for a few hours before enjoying an hour
at the zoo with my daughter and then a wonderful dinner with my wife as we
celebrated 16 years together. This is our dating anniversary but since I waited
so long to propose I like celebrating it more.
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| RM 090416 Miles: 0.01 | Asics Japan #1 Gold Miles: 12.50 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Had to work a little in the morning. Then some family errands. Decided to run while it was still light and did a Memory Grove to the top of City Creek run. It was one of the most perfect running days I can recall. The colors are so beautiful heading up the canyon and the sound of the water in the creek really tops it off. There were so many people out and that helps get me moving. I worked to pass two bikes on the way up. One guy I leap frogged a couple of times before finally dropping him. Up splits were 7:34 to 8:40 pace. Then was the fun of coming down!!! 6:33, 5:55, 5:53, 5:52, 5:41, 5:33, and 5:05!!! How is that for a mile 14 in a training run? Granted that is the mile from the V curve by City Creek down to the liberty bell but I'll take it. Point being my final three miles solo today were faster than my 5K yesterday. Granted this was an infinitely more aided run.
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| Saucony Rides #8 Miles: 14.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: Early start to start the week. Legs feeling good after the weekends efforts. Commute run in. Mi 2.5 Avg. 9:26 HR 140 PM: Busier day than I was expecting but got stuff done. Evening Suicide Loop with John. Mi 7 Avg. 8:47 HR 136
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| Brooks Launch Blue #3 Miles: 9.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Slept in a bit and out to a very pleasant morning. I cannot believe how nice the weather still is. The sunrise was pretty this morning. Commute run in. Mi 2.5 Avg. 9:35 HR 140 PM: A&W in reverse home. Feeling very sluggish.
Mi 6 Avg. 8:20 HR 135
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 8.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Even with the sluggish bent to yesterday's second run, I was not sleepy last night and did not rest well. Partly I had my early experiment day today and I think knowing I need to be in before 6 AM keeps me on my toes. As with today I usually get up before my alarm on days that that. Mi 2.5 Avg. 10:02 PM: The day did not have a good start but continued to improve throughout so by the end it was all good. The run home was also much better than yesterday. Reverse A&W commute. Mi 6 Avg. 7:43
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| Brooks Launch Blue #3 Miles: 8.50 | Saucony Compression Socks 1&2 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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AM: Finally slept a little better last night. Still into work a little work for grand rounds, Thu is my meeting day. I have three minimum during the academic year... Commute run in.
2.5 mi Avg. 9:56 HR 138
PM: No second run. Had a surprisingly productive day, even with all the meetings. It is an interesting process changing from a mostly bench scientist to a more principle investigator filling the time with analysis and meetings rather than planning and doing. Good news is I worked a little late but then met the family at Red Butte for the Garden After Dark Halloween activities.
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| Saucony Rides #9 Miles: 2.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Memory Grove commute in after a little bit of sleeping in. Got to my building just as Jake was passing and chatted for a brief moment. Hope everyone has a great weekend! Avg. 9:06 HR 135
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| Saucony Compression Socks 1&2 Miles: 8.00 | Saucony Shadow #1Black 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Early home loop before hitting the road to head down to Moab. Mi 6, Avg. 8:48 HR 156 PM: Evening trail/road loop just outside Moab by the rental house our friend got. Mi 4, Avg. 8:26 HR 143
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| Saucony Shadow #1Black Miles: 10.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in with the girls, while Sandra and the four other people we were staying with headed to the start of the Other Half. Then got up and did a short hike with the girls prior to going to the finish line. It was windy for the runners but the course and area is SOOO amazing. Sandra ended up doing an awesome job and though she didn't get her goal time I think between the tougher course and crazy wind she did great with her 1:45 finish. After hanging around for the rest of the group to finish, chilling in the beer corral, and listening to some music we headed to Arches. We did the Delicate Arch hike and then played on the sand hill outside the park.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Evening run to Memory Grove and back. Typical Monday, a lot to do and got done what I could. My left foot is a little achy so I will assess more tomorrow. Avg. 8:11 HR 142
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| RM 090416 Miles: 0.10 | Saucony Rides #8 Miles: 10.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Cold, wet run in this morning. It was nice except for a little sleet/hail. I like running in the rain and I was wearing enough clothes to handle the chillier temps. Foot still a little off but not sure why. Slightly modified A&W commute run in.
Mi 6.5 Avg. 9:11 HR 140 PM: Mid-campus commute run home. Foot feeling a little better. Very good work day. Mi 3.5 Avg. 7:26 HR 152
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| RM 090416 Miles: 0.01 | Brooks Launch Orange #2 Miles: 10.00 |
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM: Winter is coming. Actually had a little snow fall on me on the way in this morning. Did the A&W commute run plus a little, no real surprise there :)... Mi 6.5 Avg. 9:14 HR 135 PM: This has been a very productive week. Taking the weekend completely off seems to have refocused me. Did an evening Suicide Loop with John. Mi 7 Avg. 8:46 HR 131
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| Brooks Launch Blue #3 Miles: 13.50 | Saucony Compression Socks 1&2 Miles: 7.00 |
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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 |
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AM: Let it snow, let it snow, let it snow... Enjoyable A&W commute run. Snow is much better than freezing drizzle. 6 mi Avg. 9:28 HR 142 PM: Today was about the opposite of the rest of the week. Just really seemed like things dragged and if anything went backwards in a way. I guess they can't all be golden days. Late day and missed dinner with the family. Commute run home. 2.5 mi Avg. 7:05 HR 159
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| Brooks Launch Orange #2 Miles: 8.50 | Saucony Compression Socks 1&2 Miles: 8.50 |
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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 |
| Today is already shaping up better than yesterday. It was much colder but I was dressed for it. Did the A&W commute run in. Have a great weekend! Avg. 9:10 HR 147 |
| Brooks Launch Blue #3 Miles: 6.00 | Saucony Compression Socks 1&2 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(2) |
| | Race: |
Up-N-Over trail run (5.54 Miles) 00:51:51, Place overall: 6 | | 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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Up
this morning to head to Ogden for the Up-N-Over trail run. Thomas and Susanne
did the driving. It is so pretty up there. They had a bunch more snow than us.
The temperature was not too bad and I was dressed fine. As we were arriving
Albert pulled up next to us. There were a few other fast looking guys there as
well. This race is not easy but it was worth the trip. We only warmed up for
about half a mile and then it was time to start. The first three miles of this
race are crazy uphill. The snow pack started pretty much from the beginning and
lasted until mile 4 when we went onto the road. The two top dogs that ended up
going 1,2 took it out hard with Albert close in tow. Then Thomas, myself, and a
guy wearing fivefingers were behind. Thomas and I slowly gained on Albert and
passed him but then Thomas just kept going. My legs were burning and I could
just not keep the pace. Eventually I heard someone right on me and I thought it
was Albert but it was the fivefingers guy. He passed me and kept going as well.
Then we started the downhill in about 2-3 feet of snow. Some was packed but it
was still hard going. At this point I heard another person bearing down and it
was Albert this time. I moved aside and he blazed past me. I could not believe
how fast he was going in that snow. We finally hit the road and once I got my
footing I took off but it was way too late to make any ground. Plus the others
hit their strides on the road as well. Any race you have a 13:12 split and a
6:01 split is crazy. The final half-mile is also up hill though on the road is
a bit easier. So I finished 5 officially because fivefingers was not
registered. But I’ll fess up to the 6th place, as that is all I
earned. As my first true trail-race it was a learning experience. One that was
fun and enjoyable. The drive back was scenic and I enjoyed the conversation with Thomas and Susanne. The rest of the day we did some family errands and then
Oktoberfest at church. Was planning on a second run but it never happened. 
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| Saucony Compression Socks 1&2 Miles: 6.00 | Saucony Shadow #1Black 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(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 |
| Got some sleep and then to church. Had to work a little but then we had our annual Halloween block party. Then an evening Suicide loop plus. |
| RM 090416 Miles: 0.25 | Saucony Shadow #1Black Miles: 11.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM: Intermittent sleep last night. So I was pretty tired. Didn't even grab the Garmin on my way out the door... Commute run in. The weather has been so nice since the snow on Thursday... Happy Monday. As I was typing Happy Monday the ceiling in my office started leaking. I got everything out in time without loosing any electronics or paperwork!!! However, I then had a three hour meeting and have spent the rest of the day moving my office... Mi 2.5 PM: Well I got my office moved and set-up in a new location. Hopefully there are no more indoor rainstorms tomorrow... Evening stadium run with John. Mi 5 Avg. 8:44 HR 128
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| RM 090416 Miles: 0.01 | Brooks Launch Orange #2 Miles: 5.00 | Saucony Shadow #1Black Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Bombay commute run in. The weather is cool but nice and I saw a number of other runners out this morning. Although I slept about the same number of hours as last night it was more restful. Also, the day is off to a much better start, my office isn't a rain storm :)... Mi 8 Avg. 9:07 HR 142 PM: Commute run home for dinner and pumpkin carving. Mi 2.5 Avg. 7:42 HR 140
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| RM 090416 Miles: 0.11 | Brooks Launch Blue #3 Miles: 8.00 | Saucony Shadow #1Black Miles: 2.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: Today just seems like a good day. Up early and a rare morning Suicide loop. Still in the dark but the weather was nice. It amazes me how the wind comes out of Parley's... Breakfast with the family and then off to an appointment on lower campus. The walk back up was in perfect fall weather. Mi 7 Avg. 9:01 HR 127 PM: Commute run to trick-or-treat with the girls. Mi 2.5 Avg. 7:44 HR 139
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| RM 090416 Miles: 0.05 | Saucony Shadow #1Black Miles: 9.50 |
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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 | | 257.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 257.50 |
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| RM 090416 Miles: 1.71 | Saucony Rides #8 Miles: 56.00 | Saucony Shadow #1Black Miles: 69.50 | Saucony Compression Socks 1&2 Miles: 53.00 | Saucony Rides #9 Miles: 25.00 | Brooks Launch Blue #3 Miles: 62.00 | Brooks Launch Orange #2 Miles: 32.50 | Asics Japan #1 Gold Miles: 12.50 |
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| Night Sleep Time: 193.00 | Nap Time: 0.00 | Total Sleep Time: 193.00 | Weight: 0.00 | |
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