| 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 | | 55.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 55.00 |
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 5.00 | Saucony Fastwitch Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 |
| An amazing sunrise run along the north rim of the Grand Canyon. Avg. 7:51 HR 145
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Just driving... All the way home then into work. Long, late day... |
| 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 |
| AM: Very early commute. 2.5 mi Avg. 9:45 HR 134 PM: A&W + SH. 6 mi Avg. 7:19 HR 143
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 2.5 mi commute. Avg. 9:28 HR 132 PM: 8.5 mi commute, A&W + Ave + SH. Avg. 6:59 HR 150. Pushed it here. Just trying to get things together. This year is flying by and the days are filling up 5X over... | |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Early commute. 3 mi Avg. 10:04 HR 134 PM: Really hammered the run home today. Fun running down Sunnyside/Foothill. 3 mi Avg. 6:09 HR 173
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Three days this week up before 4am. Luckily I went to bed about 1-2 hr earlier each night. Today was no exception and in fact was the earliest rise as I had to be in by 5:30am... So only a commute run. Was planning a second run but plans were changed. A busy week and it is insane for me to think February is nearly behind us. Avg. 9:30 HR 138
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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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| | Race: |
SLCTC 15K (9.36 Miles) 01:00:20, Place overall: 5, Place in age division: 1 | | 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:
TOUGH, CRAZY, STUPID…
All words to describe the race today. Today was the final
installment of the SLTC 30K winter series. As with the day of the 10K I got out
of the house to a relatively pleasant winter morning and started driving over
to the start. And once again after passing the airport the weather got
progressively worse until it was near white out conditions. I did not bother
doing much of a warm-up just enough not to freeze and to test what I was going
to face during the race. A few people bailed for more favorable workouts. I
decided I’d made it out there and may as well do the race. From ¼ mi in I was
on my own in 5th, which is where I would finish. On the way out I
just tried to stay in the tire tracks from the lead vehicle. By about 2 mi I
could not see anyone, just snow. Ended up getting too warm but glad I had all
the extra layers for after the turnaround. Once that hit it was brutal. I am
glad I did it and was happy with my performance considering the conditions. Only
wish I would have squeezed another 21 seconds out of my legs. But considering I
did not check a single split during the race… I got a lot more sleep this week
compared to before the 10K and that helped. The drive home was a little
sketchy, front wheel drive cars with regular tires are not made for this. Even
ended up bailing on some friends for coffee this afternoon. Now back to the
grind. 
 PM: Had to go into lab tonight. Partly because the roads are a mess and partly as an excuse to do a second run I did commute run both ways. It was so peaceful. Reminded me that snow can be good, not like this morning... Even saw a small herd of deer.
5mi Avg. 9:04 HR 140
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| Brooks Launch Blue #3 Miles: 5.00 | Saucony Fastwitch Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 55.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 55.00 |
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 5.00 | Saucony Fastwitch Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | |
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