| 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 | | 73.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 80.00 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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After another night of poor sleep I slept in a couple extra hours this morning. I ran to SH and then MM 5-9 and back. It started snowing at about mile 2. It wasn't too bad though. Still taking it easy. My knee felt better but my lower back is still very tight. Avg. 7:54 HR 141 I was a little bummed as this week was supposed to have been 70 with some faster miles in the mix but I can only thank God again that I'm still running and everyone else continues to improve there conditions. Rafael may either come home tomorrow or be transfered to a rehab facility. He did make it up a flight of stairs the other day so that is great. |
| 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 | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Crazy day. Still can't sleep. Can't seem to get my mind to relax. Didn't get out for my run until about 7:30pm. Ran from lab to City Creek. It is pretty in the dark with the snow and very relaxing with the stream. I pushed one down hill mile just to distract myself and proove to myself that I could. Avg. 7:48 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 | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Same run as yesterday but earlier. I was feeling much better. My back is mostly back to normal, my neck is still a little tight, but otherwise I felt good today. Both faster miles were downhill miles 3 and 6 of the City Creek out and back. Avg. 7:24 HR 153 |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I had a long day at work, steady 8am-6pm. Then went for my run about 6:30. Just ran to SH and did loops. The first two were solo counter-clockwise. There was a guy going the other direction about the same pace so I turned back and did the second two loops clockwise with him. (James training for Boston). The final loop I did on my own and back home. No “fast” miles just a quicker steady pace today. Avg. 7:12 HR 152 The night was rough and I had trouble sleeping again. Didn’t get down until after 12:30… It seems like every other night has been tough since I’ve been 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 | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Another long day in work. Made it out for my run at about 6:30pm again. Mixed it up a little. Ran to SH and did every other loop at pace or faster (6 total). Started CCW then ran into James again on the second hard loop. Switched to CW for the final hard loop and an extra easy loop. Spoke with James a little about my training. Made me realize that I’m back to preinjury fitness. I’d told him that most of my mileage was at about 8:30 pace or slower but actually I’ve steadily improved since Oct ’06, and am now doing 7-8 min range with 10-30% of my weekly mileage at or below MP. Avg. 7:15 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Very random run from home. Meant to get up but still can't seem to get to sleep before midnight so I ran after work. Just went up and down blocks trying to hit blocks I haven't run on before. It was very slippy out in spots that slowed me down. Also, my legs are a little tight from the good week of mileage so far. Avg. 8:02 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Got up at 6am without an alarm but decided 7am was better. I wanted to get at least 7hrs sleep. Made my way into work. Saw Chad running on Foothill. Set some stuff up and then went for my run. My plan was to run up City Creek from Popperton Park. I made it to 6 miles (2.5 past the gate house). However, from that point on there was no plowing. I made it a quarter mile in the knee high snow and decided to turn back. So I added on the extra miles by running into Memory Grove up past the Temple to the Capital Building and back. My legs felt pretty good. My quads were still tight like last night but it wasn’t as slippery out. I wnet a pretty even pace minus one quicker mile (into Memory Grove) and one slower mile (up to the Capital Building). Overall I was very happy with the week. This is my highest mileage week since Sept '06. Avg. 7:41 HR 151 |
| 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 | | 73.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 80.00 |
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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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