| 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... |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 152.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 152.25 |
|
| Saucony Rides Neon #12 Miles: 50.25 | Saucony Rides Orange #13 Miles: 42.75 | Saucony Rides Silver #14 Miles: 30.25 | Brooks Launch Aqua #6 Miles: 26.00 | Asics Japan #1 Gold Miles: 4.00 |
|
| Night Sleep Time: 163.00 | Nap Time: 0.00 | Total Sleep Time: 163.00 | 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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Up way too early. Messed up from the time change. Worked for a few hours and then did a run all before the family got up for church. Did the gate loop. Saw a few deer. It was nice for a run. Dressed right for running into the wind but a little hot running with it.
Avg. 8:41
|
| Saucony Rides Neon #12 Miles: 8.00 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Skipped run. Had to be in very early to work and did not sleep well because of the time change. They really have to get rid of it. There is no point to having daylight savings anymore...
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Finally got some sleep but was not feeling good. Coughing on and off for the last few days. I did then have a very productive work day. By the evening I was still coughing a little but sometimes running helps clear out the last little bit of a cough. So I did a nice run in perfect weather. No idea about pace as Garmin is on the fritz again... But it was good none-the-less. I even had a guy tell me to slow down that I was making him look bad. Been a really long time since that has happened...
Avg. 7:38
|
| Saucony Rides Orange #13 Miles: 6.00 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Definitely still under the weather.
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Was going to bail on the run today but was held accountable by a friend. Glad I got out to try and clear the head but foggy from interrupted sleep.
Avg. 9:21
|
| Saucony Rides Neon #12 Miles: 5.25 |
|
| 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 |
| Slightly better but took the night off anyway.
|
| 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Glad to finally get some sleep. Then family run. Did a run to the new lake first with the full family and then finished with pond loops by the park.
Avg. 9:42
|
| Saucony Rides Neon #12 Miles: 5.25 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not a restful night at all. I am feeling better until I lay down. Then the nasal congestion really gets me. Up at least four times... After church though I couldn't pass up the perfect day and needed to clear my head (figuratively and litterally). After that got ready for dinner guests.
Avg. 8:04
|
| Saucony Rides Orange #13 Miles: 6.00 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not sure if it was exhaustion or what but I finally slept through the night. Hardly even coughed today. It was a busy day but I feel like I got some things done. Which is also unusual for a Monday. The temp dropped about 20 degrees from the time I left work till I finally got out for my run but it was perfect running weather.
Avg. 7:58
|
| Saucony Rides Silver #14 Miles: 6.00 |
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Morning group run. Group is us loyal two but it was perfect running weather, mid-40s...
Avg. 8:48
|
| Saucony Rides Silver #14 Miles: 5.25 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I always find it interesting that I'm able to work harder when I run harder. It has been a productive week and I've not slacked on the running. It was cool this morning but warmer than yesterday. Felt good... Saw a number of people out there but was solo myself.
Avg. 8:45
|
| Saucony Rides Neon #12 Miles: 6.00 |
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Continuing to feel better, just lingering cough... "Group" of two run again. I think I found the one die hard, but hope to get the others back into the mix again. It was colder this morning but dressed perfect for it.
Avg. 9:22
|
| Saucony Rides Orange #13 Miles: 5.25 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| No more excuses. Made every work day this week. Not as cold as yesterday. Actually felt very nice. Early AM solo run.
Avg. 8:30
|
| Brooks Launch Aqua #6 Miles: 6.00 |
|
| 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| Slept in a little which was nice. Then solo morning run. Saw a lot of people out running. Must be marathon season. This week is the first week since the end of August that I've made all 7 days and also the first time I broke 40 miles since the middle of July. Was slow this AM from the combined work, running, and still coughing but it was completely worth it.
Avg. 9:02
|
| Brooks Launch Aqua #6 Miles: 6.75 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| This year has been a tough one. I have been keeping track of my running since 1997 and today was the first day this year I've logged my miles into my Excel record. This is also my 3rd lowest mileage year during that time. Hopefully this last week was putting that slump behind me. Plan was to pace my wife to a 5K PR today but between the 55F and rain she scrapped that plan 1 mile in. I continued with the effort just to see what I could do and finished in 19:50; mile splits 6:48.97; 6:04.87; 6:09.85
Also did a 1 mile warm-up first.
Avg. 6:24
|
| Asics Japan #1 Gold Miles: 4.00 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Woke up before my alarm by almost an hour to wind, rain, and cold. Although I've definitely run in worse I wasn't up for it this morning. So I worked from home a little and still got into the office before 6AM. Then just did a treadmill run to stretch out a little. Pretty sore from actually pushing yesterday. Well back to a little more work now. Big deadline this week.
Avg. 8:08
|
| Saucony Rides Orange #13 Miles: 3.00 |
|
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Cooler again this morning, 25F. Met up with Josh and we added a little extra. Good run.
Avg. 9:18
|
| Saucony Rides Orange #13 Miles: 5.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not a restful night. Up on and off since 2AM. Did my solo run at normal time though. It was very nice 21F with steam coming off the lake and the moon sliver shining down. No other runners out but did see the two regular dog walkers.
Avg. 8:51
|
| Saucony Rides Orange #13 Miles: 6.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Really nice morning out. Ran with Josh, his half marathon is this weekend. Me, just getting work done. Up later last night and have woken up before my alarm pretty much every day this month. Feeling ok though so I guess I'm getting enough rest. My cough is even 90% gone.
Avg. 9:17
|
| Saucony Rides Silver #14 Miles: 6.00 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Pretty good day, got in a bit of everything. Weather was perfect for a run.
Avg. 8:13
|
| Saucony Rides Silver #14 Miles: 10.00 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1.5 with the full family and then 1.5 with my wife.
|
| Saucony Rides Silver #14 Miles: 3.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Long, long day. Up way before alarm but had a lot to do so just started my day. Ended up having way too much to do and not finishing until 2AM... At least I got most of it done.
Avg. 8:44
|
| Brooks Launch Aqua #6 Miles: 7.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slept in to get 5 hours sleep. Up too late last night (this morning). Did end up doing an evening run and saw three deer. Really perfect running weather lately.
Avg. 8:20
|
| Saucony Rides Neon #12 Miles: 6.00 |
|
| 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 | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Actually up by my alarm clock. First time that has happened in a while. Even with sleeping in yesterday I had woken up two or three times before the alarm clock. It was another perfect running temp. Ran with Josh, who was a little bit sore from his half on Sunday so we took it easier.
Avg. 9:35
|
| Saucony Rides Neon #12 Miles: 5.75 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very poor night of sleep. Nice and crisp out this morning, 30F "Realfeel". The run felt good only saw two guys walking their dogs. Peaceful.
Happy Thanksgiving
Avg. 9:13
|
| Saucony Rides Neon #12 Miles: 6.00 |
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | 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 |
| Met up with Josh to get in a run before Thanksgiving activities. We addeda little extra to the soccer fields. It was really nice out and felt good two run an hour later and actually see the sun. As I stated yeterday:
Happy Thanksgiving
Avg. 9:48
Added a family mile after the soup kitchen. They were on their bikes this time so had to push it.
|
| Saucony Rides Neon #12 Miles: 8.00 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Went to sleep a little earlier last night, but because of that woke up the first time at 3AM... Did get back to sleep and then did my run at dawn. I saw a coyote, a hawk, and generally had a relaxing run in the crisp (~30F) morning air. I was moving slowly but had fun out there. Then into work. Trying to catch up with a number of items that are on my list for the end of the year and wanted to take advantage of the nearly empty office. Hopefully will at least leave a little early.
|
| Brooks Launch Aqua #6 Miles: 6.25 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Woke up at my "normal" time but made it back to sleep and got a full night. Ran with the family on bikes. It was chilly but felt good. Then a full day of errands and chores. Now off to watch the Iron Bowl.
|
| Saucony Rides Orange #13 Miles: 3.00 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Up before alarm so ran before church it was so nice this morning, almost warm. Did not see many people though.
Avg. 9:23
|
| Saucony Rides Orange #13 Miles: 8.00 |
|
| 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 | | 152.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 152.25 |
|
| Saucony Rides Neon #12 Miles: 50.25 | Saucony Rides Orange #13 Miles: 42.75 | Saucony Rides Silver #14 Miles: 30.25 | Brooks Launch Aqua #6 Miles: 26.00 | Asics Japan #1 Gold Miles: 4.00 |
|
| Night Sleep Time: 163.00 | Nap Time: 0.00 | Total Sleep Time: 163.00 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|