| 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 | | 62.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 62.00 |
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| RM 090416 Miles: 0.36 | Brooks Launch #4 Miles: 19.00 | Saucony Rides #10 Miles: 10.00 | Saucony Rides #11 Miles: 14.00 | Brooks Launch #5 Miles: 19.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Today was so much better. Did 5 miles before church and then did another 14 miles after lunch. Overall the day was great. The weather was perfect, mid-50s and sunny.
AM: 5 mi, Avg. 9:25
PM: 7 mi, out Avg. 8:20 back Avg. 8:12
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| RM 090416 Miles: 0.01 | Brooks Launch #4 Miles: 19.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Typical Monday. Even though the weather was fine I did a treadmill workout. Acceleration run; 8:30 to 6 with final mile at 5:57.
Avg. 6:59
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| So hard to accept another year has come and gone. Woke up nearly three hours before my alarm. Was planning on sleeping in as I took the day off work but this worked out better. This year has by far been the most intense with the move and everything else that has changed. Running wise this year has also been the strangest. I ran a crazy fast 8K in April and a respectable marathon in June but then with the move nothing. In fact I haven't even done consecutive hard miles since the marathon... I made the mistake of looking at my total mileage for the year before heading out the door so my planned 5 (and early rise) became the 14. Saw a racoon and two blue heron but no other runners. By putting in the 14 miles today that gives me my 5th highest mileage by half a mile in the 16 years I've been keeping track (1998 first full year of records although been running distance since 1995). That being said I'd say that 2013 has been a good one both on and off the road and I'm curious to see what 2014 brings as my new schedule becomes routine.
Happy New Year
Avg. 9:14
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| RM 090416 Miles: 0.35 | Saucony Rides #11 Miles: 14.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today but with another nice day in the 50s went for a hike with the family. Slept in extra late after not staying up for the local ball drop.
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| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| One of the problems with getting extra sleep is it causes problems for the next day. Had a hard time falling asleep so got up a little later and ran on the treadmill in the evening.
Avg. 8:35
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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 |
| | 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 |
| Another poor sleep night... A long day at work. 2014 it off and sprinting.
Happy Friday
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| In the high 20s but I'm a wimp now. Believe it or not we actually have single digits in the forecast for Monday. Run went well just sore. Highest mileage week in a while. 1 deer and 8 runners.
Avg. 9:32
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| Brooks Launch #5 Miles: 14.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 62.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 62.00 |
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| RM 090416 Miles: 0.36 | Brooks Launch #4 Miles: 19.00 | Saucony Rides #10 Miles: 10.00 | Saucony Rides #11 Miles: 14.00 | Brooks Launch #5 Miles: 19.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | Weight: 0.00 | |
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