| 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 | | 189.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 189.00 |
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| Brooks Launch #5 Miles: 48.00 | RM 090416 Miles: 0.62 | Saucony Rides #11 Miles: 45.00 | Saucony Rides #10 Miles: 60.00 | Brooks Launch #4 Miles: 36.00 |
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| Night Sleep Time: 180.50 | Nap Time: 0.00 | Total Sleep Time: 180.50 | Weight: 0.00 | |
| | 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 |
| Work and family obligations, no run.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| A rare mid-afternoon run. I did some exploring. I do not think I ever got more than 2 miles from my house. In fact I'm pretty sure I was never more than 1.5 miles away. However, I also only did about 3 miles of the run on the roads. The rest was exploring in the woods. There is a camp behind our church and there is a lot of undeveloped land sorrounding us. All with decent dirt trails. Grown over in some spots but still a fun run.
Avg. 9:55
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| Brooks Launch #5 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 running. Family and work obligations prevented an evening run.
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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 |
| Nice morning run. Cool but refreshing. Just as I was coming up to a group of 4 runners a group of 4 deer ran between us. Then saw two other runners. Have a great week.
Avg. 9:23
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| RM 090416 Miles: 0.01 | 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 |
| | 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 |
| No run for work obligations.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A perfect t-shirt and shorts morning. Saw four deer laying in a field on the way out that were still there on the way back. Training is just not consistent since the move. Still enjoying it and just trying my best.
Avg. 9:35
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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 |
| | 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 |
| Does it even need to be said.
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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 |
| So out of character. Between work and family obligations no run again...
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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 |
| Had to get something in this week. Sorry when you can do a 13 mile run and more than double your weekly mileage... It was a beautiful day to get the run in. Hopefully next week is not as busy.
Avg. 9:13
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| Saucony Rides #10 Miles: 13.00 |
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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 |
| Needed to start this week off better than last week. Did an evening run after a day of family fun. Perfect running weather.
Avg. 8:17
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| Brooks Launch #4 Miles: 5.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Not making the same mistakes as the last two weeks. Up early for a sunrise run. It was crisp out. Saw three deer, the blue heron, but no other runners. Now for a solid day of writting. I need to make this a regular thing.
Avg. 9:24
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| RM 090416 Miles: 0.25 | Saucony Rides #11 Miles: 8.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another beautiful running morning. Up a little after 4 A.M. no wildlife but I did see 7 other runners out. So far the week is much improved from the last few.
Avg. 8:40
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| Brooks Launch #5 Miles: 5.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Up early and in to work. Hoped to have repeated Monday's productivity but didn't happen do to some software issues. Still got some done though. Then evening run in the chilly night air.
Avg. 8:14
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| Saucony Rides #11 Miles: 7.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pretty cold morning. I forget that just like the humididty makes the hotter, hotter. It also makes the colder, colder. I did still see 5 other runners out but no wildlife.
Avg. 9:28
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| Brooks Launch #5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Happy Friday. Nice morning for a run. Upper 40s, just the right amount of chill in the air.
Avg. 8:45
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| Saucony Rides #10 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Foggy this morning. It was a great run though. Saw 5 deer and 8 other runners. 1 guy that I saw twice even yelled over to me how today was "the perfect temperature" for running, and I agreed. Went behind the gate and hit those larger hills. Had own hard surge toward the end but otherwise LSD.
Avg. 9:18
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| Brooks Launch #4 Miles: 13.00 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| It was actually warm this morning. Started with a t-shirt and shorts and was hot by about 2 miles in. Fortunately, there was a light drizzle on and off. Saw about 5 or 6 other runners though no wildlife.
Avg. 9:00
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| Saucony Rides #11 Miles: 15.00 |
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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 |
| Perfect night for a run.
Avg. 8:56
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| Brooks Launch #5 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 |
| Was in work very early this morning for an experiment so left a little earlier and did my run before dinner. Nice to run in when it was light out. It was yet another perfect running day. Also, there is a waterfall as part of the community landscaping and the doe and her two fawns were standing in front of it. Couldn't have planned the scene better. A car passed and spooked them and they tracked with me in the woods for about a quarter mile before they just stopped.
Avg. 7:40
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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 |
| Planned day off. Slept in a little only to work a 14 hr day PLUS commute. First time not coming home for dinner without a visiting speaker since we moved. But sometimes the work has to be done. Overall an ok day, just need more hours in the day... Or lower expectations.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Up at 4 A.M. to get the run in before another busy day. No wildlife but did see at least 6 other runners. Another very pleasant day for a run.
Avg. 9:10
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| Brooks Launch #5 Miles: 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4am, 1 deer, 2 walkers. The good news is yet another beautiful morning. Shorts and a t.
Happy Friday.
Avg. 9:49
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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 |
| Strange weather this morning. It felt about 5 degrees colder near my house. At first I thought it was just the warmup 1.5 mile but the final 1.5 mile on the way back was also a lot colder... Saw 5 deer and 11 other runners. The first three deer were the mom and two fawns from earlier this week (by location). She made the strangest noise when I saw her. Not used to hearing deer make noises. The middle three miles were on a different road than normal. It was HILLY!
Avg. 9:25
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| Brooks Launch #4 Miles: 13.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Eight hours of sleep, but restless... Not sure what my problem was last night. After church had to go into work for a little. Decided beforehand I'd run at the trail near the mall. I had run there back when we were house hunting in the spring but not since then. It was nice becuase it is relatively flat and lots of people. It goes along a stream. From the way I ran I was heading down stream with the wind for the way out. The plan was to run hard but negative split on the way back against the wind uphill. I'm pretty sure this was my hardest run since moving here effort wise. Made the negative split but it took a lot of effort for not that good of a pace. Afterwards had some family time.
Out: Avg. 6:40
Back: Avg. 6:29
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| Brooks Launch #5 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Typing day. Up early and straight to the computer. Joined my wife for her run before lunch. It was breezy but not too cold out. Nice run. Right foot pretty tight from yesterday's effort. Usually it is my left foot... Not the mileage I wanted today but with 12+ hours on the computer today something is better than nothing.
Avg. 9:22
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| Saucony Rides #10 Miles: 3.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lab day. Up a little after 4 AM and looked out at the rain and cold and decided to just get straight to work. It was still drizzling after the day was done so I decided for an evening treadmill run.
Avg. 8:17
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| Brooks Launch #5 Miles: 7.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another typing day, 12 hours... Planned it differently though. Woke up and put in a solid 6 hours. Ate lunch and went for a long run then came back to put in a few more hours before dinner and bedtime with the family only to put another few hours in after they went done. By doing it this way it actually didn't feel too bad. Still a lot to go but another solid day of chipping away at the mountain... The run was cool, especially into the wind. Forecast said it was in the 30s.
Avg. 8:50
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| Saucony Rides #11 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Happy Thanksgiving.
South or not it was cold this morning, 21F. Dressed well for it though and enjoyed being the only one out there. It was such a quiet morning.
Avg. 9:25
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| RM 090416 Miles: 0.36 | Saucony Rides #10 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(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 |
| Overall a very productive day. Did not sleep well and finally got out of bed at 4:30am. Went straight into work and got back to the paper. Finished about 2/3rd of what I had hoped for the week but that is still a lot more than any other week working on this thing. Came home an hour early and went for a quick run in the sun. Yet again a perfect running day, 20s in the early AM a tshirt and short in the PM... Then family time followed by a few more hours of work. Tomorrow should hopefully be another break day. We do have the Iron Bowl!!! Have to join the AL tradition.
Avg. 7:06
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Slept in a little. It was another cool morning. But by the turnaround stripped a layer. I was tired but it still felt good. A lot of other runners out this morning. Saw small wildlife, a number of squirrels, two red tail hawks, and a blue heron.
Avg. 9:33
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| Saucony Rides #10 Miles: 15.00 |
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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 | | 189.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 189.00 |
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| Brooks Launch #5 Miles: 48.00 | RM 090416 Miles: 0.62 | Saucony Rides #11 Miles: 45.00 | Saucony Rides #10 Miles: 60.00 | Brooks Launch #4 Miles: 36.00 |
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| Night Sleep Time: 180.50 | Nap Time: 0.00 | Total Sleep Time: 180.50 | Weight: 0.00 | |
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