| 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 | | 143.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 143.50 |
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| Brooks Launch #1 Miles: 38.50 | RM 090416 Miles: 1.01 | Saucony Rides #6 Miles: 39.00 | Asics DS-Trainer #4 Miles: 39.50 | Asics DS-Trainer #5 Miles: 18.00 | Saucony Rides #7 Miles: 8.50 |
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| Night Sleep Time: 207.00 | Nap Time: 4.00 | Total Sleep Time: 211.00 | 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 |
| AM: Was watching TWC and saw the 20% chance of rain to open the door to a downpour. The temp was still ok and the direct run into work was fine. Mi 2.5; Avg. 7:55 HR 162 PM: Today was better than yesterday at work but still trying to figure things out. Too much up in the air at the moment. Came back again and did an Ave run from campus. I forget how hilly it is there. Mi 7.5; Avg. 7:22 HR 153 (always interesting about the AM/PM HR considering this was a harder run both pace and effort wise).
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| Brooks Launch #1 Miles: 10.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Just keeping it going.
Mi 6 Avg. 8:51 HR 143
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| RM 090416 Miles: 0.07 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I really needed to clear my head. Slept in some extra time and took an extra long run into work via Memory Grove. Avg. 8:08
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| RM 090416 Miles: 0.26 | Brooks Launch #1 Miles: 10.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Trying to be better about sleep. Too much thinking to do this week and next. It was raining but it felt good. Avg. 8:54
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| RM 090416 Miles: 0.07 | Saucony Rides #6 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Still focused on sleep and clearing my head. I had hoped to join Andrea, Jake and crew for a workout but it is better that I didn't. Besides the 4+ inches of snow up by me I was just wiped. Even with the extra hours of sleep the last few nights. It was fun running in the snow though, especially in the early morning dark. I think of it as flying threw space with the stars (snowflakes) flying past my face. I had hoped for 60 mi this week but with everything going on at work etc. I think the extra rest was better for me than the extra miles. I did manage to make it home 5 min before my girls woke up so I got to play in the snow with them a little before making waffles with them and then heading into work...
Avg. 7:50 HR 140
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| RM 090416 Miles: 0.02 | Asics DS-Trainer #4 Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 |
| Run with John in the evening... Avg. 7:59 HR 136
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| RM 090416 Miles: 0.25 | Asics DS-Trainer #4 Miles: 7.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Refreshingly cool morning run in. A&W commute run. Avg. 8:02 HR 151
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| RM 090416 Miles: 0.01 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Guess what? I did the A&W commute run into work today! I bet you're surprised :) Avg. 8:18 HR 142
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I've been MIA, traveling for a job interview. Today was all travel. I could have squeezed in a treadmill run but felt the extra sleep would do me better for the day of talking ahead. The whole family came with which also changes the dynamics a lot. It is the first work trip they have come with and overall the girls did great but there was no down time... |
| 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 |
| Managed to wake-up for a treadmill run. It felt good. The rest of the day was talking and touring around Birmingham. Also, had a good dinner that the family got to join with. |
| Saucony Rides #6 Miles: 5.00 |
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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 |
| The guy on the plane next to me was hacking up a lung and it looks like I did not avoid catching whatever he had. Opted for the sleep and hoped that I could manage another full day of talking. The fall colors here are beautiful. Dinner with friends that recently moved here from SLC. |
| 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 |
| House hunting day to get an idea of the market and the neighborhoods. Managed to get some pool time with the girls before a final exit dinner and then off to bet to try and kick this cough. |
| 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 |
| One final day of travel. Made it back to Salt Lake by about 3:30pm but did not have it in me for a run. Still coughing... Overall the trip went well. It was nice to have a break from the normal work routine and the girls enjoyed the trip and the plane rides.
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Back to the grind. normal work routine today. Still foggy in the head from the cold but significantly less coughing. Direct commute run into lab. Mi. 2.5 Avg. 8:38 PM: The day dragged on a bit and it is always a bit of a hurdle to get momentum again after time away. Did a home loop with John after the girls went down. Mi. 6 Avg. 8:09 HR 135
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| RM 090416 Miles: 0.02 | Saucony Rides #6 Miles: 8.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: Almost no coughing so far this morning. The weather was nicer than I was expecting and I was a bit overdressed but the run in was good. Legs are tired from all the down time (and probably sickness) the last few days. I swear I have been sick more this year than the last 5 yr combined :( A&W commute run into work.
Mi. 6 Avg. 8:44 HR 141 PM: ? Nope
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| RM 090416 Miles: 0.26 | Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Still on the mend but improving. Slept through my alarm this morning. Good thing today was an analysis day and I didn't have an AM experiment. Went in late for a couple hours then a Memory Grove overlook run. Avg. 7:21 HR 150
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: Nice sunset last night and equally nice sunrise this morning. The weather was perfect for running. A&W commute. Mi 6; Avg. 8:45 HR 146 PM: ??? Nope
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| RM 090416 Miles: 0.05 | Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Worked from home today. Then in the late afternoon ran into work for one quick item. Did an Avenues run in. Went past the stadium on the way there and was sucked up in the crowd. I really pushed the pace there.
Avg. 7:25 HR 157 Ascent 1531 Descent 1522
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| Brooks Launch #1 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Family run, pushing the girls. It has been a while and the fact that the snow actually stuck on the street/side walks this time made the run a super challenge. Mi 5 Avg. 9:39 Ascent 441 Descent 453 PM: Suicide loop with John in the evening. Mi 7 Avg. 8:08 HR 138 Ascent 868 Descent 902
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| Asics DS-Trainer #4 Miles: 7.00 | Saucony Rides #6 Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I really have to tip my hat to Jake and Andrea for their efforts this morning. They have been so generous to give us all such an intimate view of what they have gone through this year as both runners and a couple. They have really been an inspiration to me and though they did not make their time goals I believe the overall experience has touched so many people in such a profound way that this in itself is a great accomplishment. I like Jake's quote from his race report. "If you want to achieve great things in life, you have to push it
to the edge, and sometimes that means you will fall short of
expectations, especially when they are very high." In any case I read their reports last night before my run and again this morning... Thank you for sharing this whole process... My day was family until about 8:30pm then a quick run to Memory Grove and lab work until 11pm... Avg. 8:06 HR 142 Ascent 921 ft Descent 1134 ft
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: Back to my no sleep pattern. Had to do experiments before the lab meeting... Just a direct commute run into work in the rain in 39F weather. Let's hear it for Mondays :) Mi 2.5 Avg. 9:09 Ascent 433 Descent 128 PM: Original home loop down. Nice this evening. I was over dressed. Mi 8 Avg. 7:47 HR 142
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| Asics DS-Trainer #4 Miles: 8.00 | Saucony Rides #7 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: Commute run in. Mi 2.5 Avg. 9:40 PM: A very rare midday run. It was just too nice not to head out the door. Did the Memory Grove loop with John. Mi 7 Avg. 8:21 Ascent 1075 ft Descent 1149 ft
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| Saucony Rides #6 Miles: 9.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM: Not a good sleep night. Woke up before my alarm. Commute run in to lab. My throat was sore again after only about 4 days of being fine. Considering both my wife and oldest daughter are coughing I'm not too surprised though. Right knee a bit sore to boot. Probably going to back off tonight and tomorrow. Mi 2.5 Avg. 10:25 Ascent 443ft Descent 99ft HAPPY THANKSGIVING!
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| Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in and spent the day with the family. Head still stuffy and achy so no run... I hope you all had great Thanksgivings!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 |
| Still recovering. Had to go into work today but slept in first. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 |
| This cold/flu will not quit. Finally have some time off and am spending it sick, yuck. Took two naps today and the bit I was awake just wanted to sleep... |
| Night Sleep Time: 9.00 | Nap Time: 4.00 | Total Sleep Time: 13.00 | 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 |
| Slightly better today. Made it to church and out of the house a little with the family. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| At least most of the cough is gone but the nasal congestion is still there. We'll see how today goes. Right knee pretty sore with all the time off. Like a rusty motor. Commute run in. |
| Asics DS-Trainer #4 Miles: 2.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My body decided I needed more sleep and I went straight through my alarm. Fortunately my wife was able to drive me into work only an hour later than I had wanted to arrive... |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Did not sleep well. Probably due to concerns about sleeping through the alarm again. Did the commute run into work. Still coughing but not as tired, even without the sleep. |
| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 143.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 143.50 |
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| Brooks Launch #1 Miles: 38.50 | RM 090416 Miles: 1.01 | Saucony Rides #6 Miles: 39.00 | Asics DS-Trainer #4 Miles: 39.50 | Asics DS-Trainer #5 Miles: 18.00 | Saucony Rides #7 Miles: 8.50 |
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| Night Sleep Time: 207.00 | Nap Time: 4.00 | Total Sleep Time: 211.00 | Weight: 0.00 | |
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