| 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 | | 300.00 | 11.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 312.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | 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 |
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Surprise, surprise my Garmin came in Friday afternoon. That was about 36hrs from the time I ordered it. I went for a snow run early… The early part turned out to be good as I missed half the accumulation. The run was good. I did MM 6-12 again. To my surprise there were actually a lot of people out, even at 5:30am. As soon as I got back a shoveled. Big mistake, I ended up shoveling two more times. This morning when I woke up I couldn’t move my arms…
As far as the Garmin 305 goes. I like it. The signal accusation is so much better than the 201. It was even able to get a signal before I left the house and nearly got a signal while I was still in the basement. The heart rate was interesting and I like the graphing with the software.
Avg. 7:43 HR 140 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Late morning run. I was so wiped out from yesterday the cross-training (shoveling) really taught me what a wimp my upper body is. Just easy loops of SH. Avg. 7:41 HR 140 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early AM run. Another good amount of people out this morning. I just ran south on 20th and back. Avg. 7:12 HR 144 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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I went to bed with a slight sore throat. I didn’t wake up feeling much better. My initial plan was to run the “10-miler” from last week with the Garmin and see the true distance. However, about a mile into it the ground was too slippery and I was feeling too crappy. So I just went down 21st S and over on 20th E again. It is the flattest course I’ve found from my home and I needed something a little more relaxing today. I managed to make it through the run without dying, always a good thing. Avg. 8:19 HR 127 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-There was a mishap with my running clothes in the laundry and they were still wet this morning. I think this is a good thing. It made me decide to try a two-a-day. We'll see if I'm able to get in the second run. I hit the treadmill. I started at 8min pace and increased the pace one to two clicks per quarter mile. The last half mile I did at 5:18 pace. Avg. 6:59 HR 120-175 no Avg...
PM-To my surprise I made the second run. I had still been
struggling with the sore throat throughout the day but by evening I was rearing
to go. The taste of speed this morning had planted a seed and I wanted to do a
workout. I did 1mi 8:00, 1mi 7:00, 3mi of 6:00 (HR 162-166), and finished off
with 1mi @ 5:00 (HR hit 193 for the last quarter mile). Granted this was aided
by the treadmill but it felt great to get the heart beating and the legs
pumping. I have to admit at both the half mile and three quarter mile marks I wanted
to quit. At three quarters I even started to push the slow down button but I quickly
put it back up and toughed it out and I’m glad I did.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Early AM recovery run. I was feeling sluggish. Partly due to the overzealous treadmill run last night partly because of the lingering sore throat. I did my “BST 10-miler” from last week. Turns out it is actually 10.5 miles. Which brings up a good point, time for a survey on the discussion forum… In any case very easy run no pain just tired. Avg. 8:42 HR 134 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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I woke up this morning with a cramp in my right calf. I tried to rub it out but it didn’t completely go away. Looking outside I wasn’t thrilled about running in the dark cold rain at 5:00AM so I jumped on the treadmill again. 2xmi 8, 3xmi 7:30, 2xmi 7:00. HR 130-150 Calf didn’t bug me at all during the run but still felt tight getting into work… |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I got out right at the perfect time today. The running was so much easier than last Saturday. I was surprised because there were actually a lot fewer people out… Did the same run as last Sat. MM 6-12. I let loose a little more than I have been but still really nothing hard. Avg. 7:14 HR 150 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Had the department Christmas party last night. I actually slept in this morning. First time in awhile. Just did 7 on the treadmill Avg. 7:00. Right calf has continued to behave so that is a good thing. I’m happy my body is responding to the mileage well. It has been well over a year since I’ve had so many weeks 70+ back-to-back. I will step back to 65 this week and then increase into the end of Dec. My “official” start date for the marathon countdown is Dec 16th… |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Early AM run. Had some minor stomach problems at about mile 10, then slowed down for the remainder of the run. Also, my hamstrings were a little tight but I think this had to do with running so much on the treadmill last week... Avg. 8:11 HR 139 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 2.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Very busy work day, early start. Finally got a chance to run at 8pm. Did a treadmill workout. 7:30 first mile then 6min pace increasing 0.1mph every half mile so that the last half mile of 5 miles was at 5:30 pace. HR ranged from 155-180 during the workout period. Then a mile cool down at 7:30 HR returned to 145 by the end of the cool down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Had another early start to work today (just before 5:30am). However, I came prepared and as soon as I saw an opening I went running for the door. A bit colder today but nice to be out in the light. I ran to and up City Creek. The canyon was so relaxing except for one service vehicle it was only me and the stream for about three miles… Avg. 7:46 HR 141 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I was really tired last night. Managed to get to sleep about half an hour earlier. Woke up this morning with a cramp in that right calf again!? Same as last Thurs, two days after a treadmill workout… I massaged in some Tiger balm and headed out the door. Windchill said 14°F and I felt it. By the end of the run though I was a little hot. I never pushed it, I was thinking people talk about LSD runs, I did a TOF run (let me know if you can figure that one out…). I did a modification of the loop I did on Mon, I added on some more upfront so that I only did one loop of SH. After the run my calf was still a little tight and my right glut was sore. The plan for the rest of the week is three easy shorter days, I’ll work on massaging and stretching out the cramp then next week I go back to increasing mileage. Avg. 8:11, HR 133 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | 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 |
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In work by 5:30. I was hoping to get out the door early. Didn’t make it out until nearly 11:30, when I checked the temp it said 20F. It was much warmer than that. Had a good run. Calf still a little tight I did 6-striders mixed in to stretch it out a little. Ran south on Wasatch from campus and back. Avg. 7:09 HR 145 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Long day. I ended up having to work from 6:30am to 2:30. Then the afternoon was spent running holiday errands. Finally able to get on the treadmill at 7:15pm. Because of the calf pain the last couple of days I kept it very tame (8:00, HR 135). Felt ok, my dinner didn’t appreciate the late run though (Burp…). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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My initial plan was to wake up and run before church. That didn’t happen. I actually managed to get 8hrs of sleep. I’m not sure the last time that happened. I did need to work again today however, so after church I ran from lab toward City Creek and back. Good run, nice and relaxed pace. I threw in 6 striders again. The weather was great. First time I’ve run in shorts in a few weeks… Avg. 7:28 HR 144 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM-A good start to the day. It wasn’t too cold out. Took a nice easy tour of the neighborhoods south of SH. I just went up and down the blocks. It was interesting to see all the different styles of houses and Christmas decorations. Avg. 8:04 HR 133
PM-More of the same but closer to home. About 8pm. Avg. 7:35 HR 145 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Today I turn the big 3-0. It crossed my mind to run 30-miles today. Though I don’t think that I would have a problem doing this, I didn’t want to screw up the marathon training 2-days into it. I slept in an extra hour and didn’t get into work until a little after 6am. Then I ran from lab to and up City Creek. It was colder today than yesterday but the run still felt good. I was a little sluggish as even with sleeping in I didn’t get much sleep last night as we stayed up late. Avg. 7:28 HR 150 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(9) |
| | 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 |
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AM-Got in to work early this morning (a little before 5:30am). Felt really good today despite getting less sleep than the night before. I got out the door for my run about 11:00am. I did the exact same run as yesterday but faster Avg. 7:19. The surprising thing was the feeling rested must have been a physical thing as well as my HR 139, was lower than yesterday…
PM-After my daughter went down I did another 5 to East High track around and back... Avg. 7:33 HR 147. It is funny the difference in HR. Maybe the full belly after dinner had something to do with it... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Another long work day. In a little before 6am. I was able to get out around 10:30am for my run. Did 10 south on Wasatch. I was short on time so I went a little quicker. Avg 6:45 HR 151. Interesting comment about drivers and not moving over. I wanted to do a little survey so while running up Sunnyside near the Zoo (a four lane road with hardly any traffic) I observed the following. I will also post this on the discussion forum.
Here’s the breakdown of the experiment. 19 cars total passed me. In all cases they were driving in the right lane though the left lane was empty. I waved to all cars about 20ft out.
10 of the cars were driven by men, 7 of these moved over. One of the cars that did not move over was driven by a man that must have been over 80, had his handicap sticker, and I’m pretty sure did not even see me at all (a little scary). Only one of these guys was on the phone and he moved over. 4 of the seven men that moved over waved back.
9 of the cars were driven by women, only 2 of these moved over. 7 of the women were talking on the phone and none of the women waved back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Just a short one today. 5-miles along I&M canal. Avg. 6:58 HR 145 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| A little disappointed today. I don't get to run on "the trails" too often. However, today it was too snowy. The footing was horrible and there was a section that the park ranger tried to plow that ended up turning the path into a skating rink. I ended up doing the smallest loop, 6-miles at about 8:45 pace. Then came back and hit the road for the rest of my run. Run total Avg. 8:00 HR 138 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| The weather in Chicago is crazy. Last night when we went to bed it was about 40F and raining. This morning when I got up to run it was 15F and 20-30 mile per hour gusts. Let's hear it for the Windy City!!! Between the weather and time constraints before going to church with the family I only managed 7.5 mi instead of the planned 10. I still managed to hit 77 for my 7day week but had been shooting for 80. I think I can live with the difference. We'll see how the mileage holds up on the rest of the trip. Avg. 7:58 HR 138. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Woke up before everyone else to get my run in before the festivities started. Ran along the I&M canal again. Still very cold but at least the windchill was not in the low single digits again this morning. I actually saw two coyotes while I was running. I was much slower this morning. But had a good run anyway. My hips were a little sore last night from the "ice skating" on the trails the day before. Avg. ~8:30 HR ~135 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Merry Christmas everyone. I started the day earlier/later than I had planned. We had a long Christmas celebration last night with my wife’s family. We didn’t go to sleep until after 1am. Then my daughter woke up earlier than normal and we got right to the rest of the day. I ended up running after a noontime party at ~4pm. Avg. 7:01 HR 147 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Woke up before everyone else to get my run in. It was warmer than the last few days but still cold. I ran along the I&M canal again. Avg. 8:30 HR 122 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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'm back up north by my wives family again. I ran a portion of the DPR trial I hadn't been on before. I started at the Lake/Cook border and ran north. It was amazing the entire run I did not see another person. I did see 6 deer though. Avg. 7:03 HR 142 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Another run on the DPR. Yesterday I turned around at the mile 27 marker. Today I decided to drive and start from there. For those of you interested if you are coming to the north side of Chicago the link for the trails is below. The trails are well kept soft finely crushed limestone. There are many access points, over- and underpasses for the busier streets that are crossed, and numerous bridges for all the river crossings. Last night I didn’t see anyone most likely due to the fact that it was dark by 4pm when I was running. This morning I still only saw one other guy whom I saw twice. However, during the summer on a weekend morning I’ve seen close to 100 people during a 20 mile run. In addition to the one guy I did see another deer this morning. It is amazing how much wildlife there is in this nature corridor. When you consider there is a major tollway on one side and the trail goes behind mostly residential areas. Anyway I’m rambling now, on to the run. As I mentioned I started at mile 27, the first 2-miles were VERY icy so I took it slow and mostly ran off the trail through the brush. Then things cleared up. About that time it started raining. Luckily it was lightly, as the temp was only about 35F. It soon dropped and by mile 4 it was sleeting. On its own this isn’t too bad but the wind made it not too enjoyable. The good news is that by mile 6 it was snowing and this helped improve my footing on the icy patches so that I could run on the trail. The “funny” part of the run came when I was going under a flooded underpass. On the way out there wasn’t a problem. On the way back I thought there was more trail because of the snow but it was covered ice and I went right through into ankle deep water. Luckily I was warmed up enough that my foot didn’t mind… Avg. 8:26 HR 132
Official website: http://www.fpdcc.com/tier3.php?content_id=68&file=map_68j
Better website: http://www.trailville.com/wiki/IL_Des_Plaines_River_Trail
Yesterday was the incomplete section. So I did a detour. It looks like some land owners are being sticklers... Lots of no trespassing and no parking signs in that area.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I drove out to the next access point after where I stopped on the DPR yesterday. However, looking at the new snow on the trails and thinking of my “skating” expeditions the last two days I decided to run on the road. There is a park at about the 19 mile mark. It has a rolling, curvy, PLOWED, 1.5 mile loop. I wasn’t thrilled about the idea of 10 laps but it is much better than the track or a treadmill… The first three loops I took easy (7:35 to 7:02). The feel of the loop was easy. However, during the whole run there was a total of 1400 ft ascent and descent each. The make-up of the topology turned out that clockwise was significantly easier. Unfortunately, I didn’t figure this out until after loop 6. The first three loops I was more or less on my own. There were 5 deer and one guy walking. By the 6th loop there were about 16 other people, mostly walking (three were running). After I changed directions I started to pick up the pace with more or less each of the 15 miles being a negative split and the last mile in 5:39. It is amazing what a difference sure footing makes, despite 23F with a good 10mph headwind for a half mile stretch of the loop (more wind coverage for the last four loops). Overall, the run felt good. Avg. 6:44 HR 148 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Random running around my sister-in-laws. Mostly road but some unshoveled sidewalk and trials. Avg. 7:30 HR 141 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Good trail run on fresh snow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 300.00 | 11.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 312.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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