| 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 | | 198.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 198.50 |
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| Saucony Rides #10 Miles: 49.00 | Brooks Launch #4 Miles: 64.00 | RM 090416 Miles: 1.00 | Brooks Launch #5 Miles: 42.50 | Saucony Rides #11 Miles: 43.00 |
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| Night Sleep Time: 174.50 | Nap Time: 0.00 | Total Sleep Time: 174.50 | Weight: 0.00 | |
| | 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 |
| Late night and early rise, not a good combo. Felt like a zombie march. A good number of other runners out this morning though and put a little pep in my step. No time today. Garmin filled and stopped taking laps. Reset for tomorrow.
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| Saucony Rides #10 Miles: 5.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just a lazy run.
Avg. 9:43
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| Brooks Launch #4 Miles: 5.00 |
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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 |
| Goose egg.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Happy Friday!
Saw an armadillo and stopped to watch it for a little. Sure in no real hurry to get away. Then a mile or so later saw a deer. Only saw one other runner but I was out a little earlier than I had been the rest of the week.
Avg. 9:40
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| Brooks Launch #4 Miles: 7.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Good to get some sleep. This last week I was a little off. Seemed to get a lot done though. Went into today with the intention of doing a workout. The goal was simply to negative split the run. There are 5 significant hills during this run. Ranging from 100 ft climbs to a 300 ft climb. Obviously not the run up and over Emmigration or City Creek but the rollers have their own challengs. It was also sticky out. That beitng said I went out in 8:35 pace and came back in 7:37 pace. Overal happy with the effort but need to get those paces down.
Avg. 8:06
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| Saucony Rides #10 Miles: 13.00 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Up early to get the run in before church. Same course as most of the runs but my furthest out to date. Saw the armadillo again also saw the Great Blue Heron after a couple weeks of it being missing in action. Nothing special with pace but it get even hillier the further I get from my house. So that there are two miles with 300 ft climbs.
Avg. 8:58
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| RM 090416 Miles: 0.25 | Brooks Launch #5 Miles: 16.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was nice and cool this morning. A big change from the last two days. Mostly because of the rain yesterday. It was interesting seeing the steam come off the roads. No wildlife sighted.
Avg. 9:40
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| Saucony Rides #11 Miles: 5.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Early start at work and long day. Did a quicker run after the girls went down.
Avg. 7:49
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| Saucony Rides #11 Miles: 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quiet morning. No wildlife and only three other runners. Felt nice out though.
Avg. 9:17
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| Brooks Launch #4 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice morning. Quiet again. No animals but one group of 6 runners.
Avg. 7:58
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| Brooks Launch #4 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| This week was probably the most hours I've worked in a week since we moved. However, I don't feel like I got the most done... The morning run was fine. Did not see any other people which was a surprise think that is only my second or third time. But I did see two coyotes!
Avg. 9:28
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| Saucony Rides #10 Miles: 5.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Up early without alarm even with a late night. The morning was cool and the run was fun. The one pond I run by has a family of ducks. Usually they look at me this morning they didn't even bother. Must have gotten used to me. There was a good group out today as well. At least a dozen other runners. Then at the very end of the run I was thinking if the coyotes I saw yesterday had been in the area and scared away the deer because I hadn't seen them in a while and then three deer run by. Pretty funny.
Avg. 9:04
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| RM 090416 Miles: 0.63 | Saucony Rides #11 Miles: 13.00 |
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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 |
| Sleep over run today. Had to work partial days this weekend and was wiped out last night so opted to sleep in this morning.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice morning out. Run felt good.
Avg. 9:39
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| Brooks Launch #4 Miles: 7.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| In early and 12 hr day... Managed a run after the girls went down.
Avg. 7:46
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| Saucony Rides #10 Miles: 7.00 |
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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 |
| Sleep over running. Busy day today and for the next few days... Hopefully I can squeeze something in tomorrow night.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not exactly the running week I had planned. I did manage to complete my talk on time without being up crazy late last night. However, after a very full day at work went out with some friends and no run. It was still a good day.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| No alarm this morning but still woke up at 4:15am. Did the country club run. It is so quiet behind the gates. It was a very foggy morning and with the nearly full moon it made for an interesting run. I also saw the doe again. She was actually nursing those two fawns. They didn't even budge as I ran by only about 100 ft away.
Happy Friday.
Avg. 9:06
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| Brooks Launch #5 Miles: 9.00 |
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Obviously the new job is kicking in this last week. Next week will be even busier but then I hope to back off to a reasonable volume. The weather was perfect this morning. Mid-50s and overcast. There was even a light misting at the end of the run. I took it very easy but went long.
Avg. 9:08
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| Brooks Launch #4 Miles: 17.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided that sleep was more important than running again, not a decision I like that I'm making more often. After church worked for a few hours. Then spent some time with the family at a church event at the pumpkin patch. Planned to run after the girls went down but needed to get some more work done. Hopefully the rest of the week goes better but the schedule looks to be even busier than last week. Fortunately the week after is looking like I can take a breather...
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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 |
| Well made it up and out for a run. Saw two deer and four other runners. This week has 4 of the 5 days as daylong workshops or sympsiums. We'll see if I can keep up the morning runs.
Avg. 9:11
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| Saucony Rides #10 Miles: 7.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Still working my tail off but not getting done as much as I had hoped. Had set a personnel deadline for tomorrow evening that I do not think I'm going to make. Worked 13 hours today and then decided I needed to get a run in to unwind.
Avg. 9:07
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| Brooks Launch #5 Miles: 5.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| It is what it is. Or I am what I am. I did have spinach with dinner tonight... The day went well. In early again to get some items done before a Center retreat. Between the workshop, retreats, and a visit from my old mentor this week I did not get the work done I had planned. However, I did still get plenty done. Evening run after the girls went down. The good thing with getting up around 4 A.M. each day is I can still work a 12 hr day and eat dinner with the family. It was chilly for the run. I did it fartlek style. Now some sleep and hopefully some writing in the morning...
Avg. 8:03
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| Saucony Rides #10 Miles: 7.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| In early and home late. At least I had a good dinner. The day went fine just long. No run.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Happy Friday. Ran what I could.
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| Saucony Rides #11 Miles: 5.00 |
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| It was chilly this A.M., first good frost. Still stuck witht he shorts. Didn't see many other runners out. But around mile 6 as I was headed down a fairly big hill a cyclist was headed up. When we go to within 100 or so feet of each other a doe ran right between us. Her fawn was in pursuit until it realized was use going on and did a 360 turn. Other than that just some nice LSD.
Avg. 8:43
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| RM 090416 Miles: 0.02 | Brooks Launch #4 Miles: 18.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| About 10 degrees warmer today. Ran behind the gate. Took a slightly longer loop. In the extension saw the doe and fawn. Not sure if it is the same two that I've been seeing this week. Other than that no other runners today. Today was just TOF.
Avg. 10:16
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| Saucony Rides #11 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(5) |
| | 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 |
| Typical Monday. In early and then run after the girls went down.
Avg. 9:01
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| Brooks Launch #5 Miles: 5.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice morning. Saw a lot of other runners and one deer.
Avg. 10:19
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| Saucony Rides #10 Miles: 5.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Good day at work. A long day but did get some done. Then had a chili dinner at church followed by trunk or treat. It was warm tonight for the run.
Avg. 8:43
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| Brooks Launch #5 Miles: 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hard to believe it is already the end of October. Also, hard to believe that it was 65F at 4:30 A.M. The run was fine no wild life but did see one other runner.
Avg. 9:51
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| RM 090416 Miles: 0.10 | Saucony Rides #11 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 198.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 198.50 |
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| Saucony Rides #10 Miles: 49.00 | Brooks Launch #4 Miles: 64.00 | RM 090416 Miles: 1.00 | Brooks Launch #5 Miles: 42.50 | Saucony Rides #11 Miles: 43.00 |
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| Night Sleep Time: 174.50 | Nap Time: 0.00 | Total Sleep Time: 174.50 | Weight: 0.00 | |
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