| 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 | | 78.00 | 2.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 81.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery and sleep day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Single:
7pm easy run. I thought about getting up early but decided one more day of rest
was a better idea. Managed 7 hrs of sleep. The day was rough getting back into
my work routine so I didn’t get a break to run during the day. Went out after
Kaitlyn went down and did the BST loop south then west returning home via MM
9-7. My legs were very trashed but not in pain just lead weights with sore
quads. Miles-R2 12 Avg. 7:41 HR 138
Asics DS-Trainer #1: 48 / / Asics
DS-Trainer #2: 12 / / Saucony Rides #1: 48 / / Saucony
Rides #2: 31 / / NB825: 500
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM:
11:00am easy run. Well I’m back to my routine. Early AM rise, had to get into
work by 5:30am. Did a great amount of my to do list finally posted all my
missing blog updates (I had typed them last night but didn’t get them on line)
and then out the door at 11am for a Memory Grove out and back. Still a little
sore. My plan this week is just easy mileage to recover fully. Very windy today
(17-20 mph) but headwind for my downhill first half and tailwind for my uphill
second half. Miles-8 R1 Avg. 7:43 HR 139
PM:
7:15pm easy run. Feeling better than this morning. Today was a much more productive day at both work and running. After Kaitlyn went down for the night I ducked out for an easy loop SW from home. Miles-7 D2 Avg. 7:45 HR 136
Asics
DS-Trainer #1: 48 / / Asics DS-Trainer #2: 19 / / Saucony
Rides #1: 56 / / Saucony Rides #2: 31 / / NB825:
500
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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“AM”: 2:30pm easy/med run. Another full work day. Got in at
5:45am so I managed an extra 15 min of sleep for 6:15. Didn’t get a break until
a little after 2pm. Did the same run as yesterday. The weather was almost
identical except the wind wasn’t as bad. My quads were pretty tight. I ran the
exact same pace as yesterday. Miles-8 T2 Avg. 7:43 HR 134
PM: 7:15pm TM run. Still pretty tired. Just did a some extra
miles on the treadmill. One 8, one 7, and then two 6. Felt good to get some
turnover and work out the kinks in my quads. Miles-4 R2 Avg. 6:45 HR ?
Asics DS-Trainer #1: 48 / / Asics DS-Trainer
#2: 27 / / Saucony Rides #1: 56 / / Saucony Rides
#2: 35 / / NB825: 500 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Single:
2:15pm easy/med run. I got a full 7 hours of sleep last night. Work was full
but not stressful. I was however short on time for my run so I “picked it up”
for miles 5-10. I have a little bit of a cough. I think there was some sharing
going on during the relay. But besides feeling a little extra tired I’m fine.
My quads however are still sore. Sandra gave me a nice massage last night that
helped but I still have a little more recovery to do. Just ran up City Creek
and back. Miles-12 R2 Avg. 7:27 HR 144
Asics
DS-Trainer #1: 48 / / Asics DS-Trainer #2: 27 / / Saucony
Rides #1: 56 / / Saucony Rides #2: 47 / / NB825: 500
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| 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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NEW MILE PR
Single: 3:15pm Firehouse Mile. I went to sleep early to get 7
hours of sleep last night. I had a full day at work, in a little before 5:30am.
By about 9am I had a break but not long enough to go for a run so I caught up
on e-mail and checked some other blogs I’ve missed for awhile. Then back to
work until 3pm. I’m glad I waited by the time I headed out the NOAA had the
temp at 48F with only about 3mph winds. So I decided to give that “fast” mile
another go. I’m glad I did. I did two miles warm-up via Dry Creek and Popperton.
Then when I got to the firehouse I let it loose. I was running alongside a bike
for a little and the guy commented nice pace. My new one mile record is 4:51.07
and HR 180. I had great temps, a minor crosswind, and 176ft of descent to help
but it felt great. Then I continued to a 0.25 mile past the City Creek gate and
back. Miles-8 T2 Avg. 7:30 HR 150
Asics DS-Trainer #1: 48 / / Asics
DS-Trainer #2: 35 / / Saucony Rides #1: 56 / / Saucony
Rides #2: 47 / / NB825: 500 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Single: 6am LSD. I went to sleep early to get 7 hours of
sleep last night. I took a little getting ready (I always do for the long
ones). Then out the door a couple minutes before 6am. I combined two of my long
run courses. I headed out up Foothill to BST to Wasatch. Then at the turn up
toward Solitude I headed NW to the 13 MM of the marathon course and ran miles
13-4 backwards and home. A nice loop I’ll do it again. I was overdressed as the
weather channel had the temp at a 29F WC but it was not that cold or that
windy. It did sprinkle on me from miles 3-15 though. My first 3 miles were slow
>9, next two >8 and then I just kept the pace between 7:30 and 8. Nothing
fast today but this week was mostly about recovery anyway (except for the mile
yesterday). Miles-22 T1 Avg. 7:55 HR 136
Asics DS-Trainer #1: 70 / / Asics
DS-Trainer #2: 35 / / Saucony Rides #1: 56 / / Saucony
Rides #2: 47 / / NB825: 500
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| 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 | | 78.00 | 2.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 81.00 |
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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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