| 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 | | 52.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 52.00 |
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| RM 090416 Miles: 0.11 | Saucony Rides #8 Miles: 8.00 | Brooks Launch Blue #3 Miles: 22.00 | Brooks Launch Orange #2 Miles: 7.00 | Saucony Rides #9 Miles: 2.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Southerly run on own. Out and back. The wind had died down and it wasn't too cold. Overall felt good. Did almost exactly the same pace as yesterday although this was outside and on a hilly course. Avg. 7:29 HR 152 Ascent 1231ft Descent 1156ft
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Slept in but did not sleep well. Only had time to commute in.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: 2-A-Day, decided to cut the run in half when faced with the wind this morning. I know I'm a wimp. Slept better last night. 3mi Avg. 8:21 HR 146
PM: It is so great to actually be working in some workouts instead of just sanity running. Although it was much nicer out this evening I jumped on the treadmill. I did my favorite acceleration run. Start at 8mpm then increase 0.1mph every 0.1mi. I did that down to 6mpm then every 0.5 mi until the last mile where it was every 0.1mi again. If you are still reading kudus. The long and short of it is that I did 5 mi in 32:05 starting at 8:00 and finishing at 5:22. 5mi Avg. 6:25 maxHR 186 (no average on my treadmill)
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| Saucony Rides #8 Miles: 8.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Long day so far. Only time for a commute run. Solid experiments from 7:30am-12:30pm. Then on to the computer for analysis... Mi 2.5 Avg. 8:49 HR 150 PM: Had a much better day overall than yesterday. These evening run was very "foggy" though. Both in the weather and in my head. Did a southerly loop with John. Mi 9.5 Avg. 8:46 HR 127
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| Brooks Launch Blue #3 Miles: 12.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Since I only had computer work today, I opted to change around my schedule and work from home. Started on the computer until my wife had dropped the girls off at school and then went for the Suicide Loop run with her. It had been a very long time since just the two of us had run together. The weather more or less behaved and it was a good run. Now back to typing... Avg. 8:36 HR 139
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 Miles: 7.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Only time for the commute run. It was nice working from home yesterday but that does cause a few odds 'n ends to pile up... Avg. 9:36 HR 141
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| Saucony Rides #9 Miles: 2.50 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Woke up early and went for a nice morning loop. About half way through got to see a very nice sunrise. It is nice to be back in the half century club... Back in time to make waffles with my youngest. Avg. 8:25 140
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| Brooks Launch Blue #3 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 | | 52.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 52.00 |
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| RM 090416 Miles: 0.11 | Saucony Rides #8 Miles: 8.00 | Brooks Launch Blue #3 Miles: 22.00 | Brooks Launch Orange #2 Miles: 7.00 | Saucony Rides #9 Miles: 2.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 0.00 | |
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