| 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 | | 41.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 41.50 |
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| RM 090416 Miles: 2.28 | Brooks Launch #1 Miles: 10.50 | Saucony Rides #6 Miles: 16.00 | Saucony Rides #7 Miles: 3.00 | Asics DS-Trainer #4 Miles: 6.00 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.00 | Total Sleep Time: 48.00 | Weight: 0.00 | |
| | 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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Spring showers. Rained the entire run but it was just warm enough and the rain was just light enough to make it enjoyable. Feeling much better. About two weeks to recover from the grant but I think I can finally look to a summer race though my initial plans of a June marathon are now out the door. Maybe a fall marathon or maybe just sticking with halves this year not sure yet... Avg. 8:11 no HR
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| RM 090416 Miles: 1.05 | Brooks Launch #1 Miles: 8.00 |
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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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| | 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 |
| Yesterday I got a rain run, today was snow. Pretty amazing storm. No snow on the road at 5pm when I got home but by 7:30pm there were 3in and by the time I got back to the house my initial foot prints were filled. Overall very enjoyable run. Avg. 8:25 HR 150
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| Saucony Rides #6 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 |
| Wow, that snow was crazy. Took me an hour to shovel the drive, good cross training. Slow commute run down some alternate streets to miss some of the messier spots. Avg. 9:46 HR 149
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| Saucony Rides #7 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Despite a busy day a was feeling it during the run. Decided to finally give a push. Granted this was aided (aren't all my fast miles?). Did a modified home loop with mile 3 (down 21st South) at 5:12! Definitely not in shape to keep that pace up but it was nice to move the legs that quickly again. Avg. 7:29 HR 154
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| Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 |
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Well, yesterday was sure a confidence builder. With the awesome temps tonight and the kick in the butt from yesterday I opted to do the exact same run as yesterday. I was shooting for sub-5. I was on pace until the light at 21st & 21st did not behave and I had to stop for a car. I stopped the timer for the probably 5 sec max I had to wait but the the break in momentum did not help. However, I am still very satisfied with the 5:04.42 HR 182 mile I did manage to hit. Maybe I will be able to race again this year. I have a June build-up so I'm not going to rush this but did want to get that under my belt. Avg. 7:32 HR 163
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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It was rough getting up this morning. Had to be in early though. Never fully woke up on the run in. Legs feel pretty good considering the upped effort the previous two days. Commute run. Avg. 9:49 HR 149
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| RM 090416 Miles: 0.11 | Brooks Launch #1 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 |
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Highest mileage week since Jan 17th 2010! A bit of a large jump from last week but it is still less than what I had planned prior to the grant/sick. The run felt good overall. The weather was fairly nice. I did an out and back on the SLC marathon course. Avg. 7:13 HR 157
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| RM 090416 Miles: 1.11 | Saucony Rides #6 Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 41.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 41.50 |
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| RM 090416 Miles: 2.28 | Brooks Launch #1 Miles: 10.50 | Saucony Rides #6 Miles: 16.00 | Saucony Rides #7 Miles: 3.00 | Asics DS-Trainer #4 Miles: 6.00 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.00 | Total Sleep Time: 48.00 | Weight: 0.00 | |
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