A Balance, Redefined

Week starting Mar 23, 2008

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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...

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 331.25
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 122.22
Saucony Ride #37 - Black Lifetime Miles: 56.50
Saucony Ride #38 - Neon Lifetime Miles: 53.50
Saucony Ride #39 - Grey Lifetime Miles: 59.50
Brooks Launch #38 - Grey Lifetime Miles: 65.25
Brooks Launch #39 - White Lifetime Miles: 57.50
Brooks Launch #40 - Blue Lifetime Miles: 54.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
61.5015.500.000.000.000.000.0077.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Single: Happy Easter! Running wise still the same deal as yesterday, legs just not feeling “it”. I have gotten the most sleep the last 5 nights in as long as I can remember so at least I’m well rested. Today was also just a great day. Church, then an Easter egg hunt with my daughter, then lunch with friends, after a quick stop in lab, I ran up City Creek and back down not the smoothest of runs. But the afternoon was more playing outside with the family. It was just such a beautiful day! Mi 6-R2 Avg. 6:51 HR 160

Asics DS-Trainer #1: 90 / / Asics DS-Trainer #2: 101 / / Saucony Rides #1: 91 / / Saucony Rides #2: 85

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Single: Today was a much better start to the week. 7-hrs sleep, in work at 7am, out for my run ~10:15am. Last week was the most 8-hr sleep nights “ever”. This week is going to be tougher for that as I have two deadlines, one Fri and one Mon that have to be met but seeing how much better I feel after the rest last week I’ll try and stick to at least 7hrs sleep. Today was just beautiful out. It was sunny, warm, with a slight cool breeze, just great to be outside and alive. I did my usual run to City Creek and back. The best part of today’s run was that my internal Garmin was reset today, every split I “called out” within 5 seconds. It felt nice going at the perceived pace as opposed to the death marches of last week. Mi 8-R2 Avg. 7:45 HR 140

Asics DS-Trainer #1: 90 / / Asics DS-Trainer #2: 101 / / Saucony Rides #1: 91 / / Saucony Rides #2: 93

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.006.000.000.000.000.000.0014.00

Single: A few catch up matters. Saturday I did drive the course with Sandra. She wanted to see the full thing and find out places to “watch” and I wanted to see the second half. I’m glad we went for the drive the second half is very different from the first. Much flatter as I knew but also a good number of turns. Finally as people have warned the stretch on Van Winkle is a little mind numbing. Even driving it I thought it would never end… Overall, I’m glad we drove it and I may want to at least drive the second half one more time before race day.

Today was much like yesterday but my head was on straighter. Another 7-hrs sleep, in work at 7am, and then a very full day of experiments. I initially had planned two runs today but since I didn’t get my first break until about 3pm I decided to just do one run. I also decided that with the lower mileage now on my calendar and the lead in my head I needed some speed work. So I went to Memory Grove and up City Creek. I did 1mi warmup, 3 at "MP" Avg. 5:55 exactly, 3 easier, 3 at "MP" Avg. 5:39 down City Creek though, and then 4 easier. The effort was much harder than I would have liked for the mostly aided MP stretches but it was still great to get moving and feel like I could run. The weather was just fantastic! First shirtless day of the year! I love it when I get to break out the sunblock and have that scent in my nose the whole run. On another side note, I noticed that on the Garmin training center you can select running and it gives you a summary of ALL miles logged. So since the end of Nov when I got the Garmin I’ve run with it for 1148 mi at an avg. pace of 7:38 and HR 145. Mi 14-T1 Avg. 6:58 HR 160

Asics DS-Trainer #1: 104 / / Asics DS-Trainer #2: 101 / / Saucony Rides #1: 91 / / Saucony Rides #2: 93

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Single: Sticking with the 7-hrs sleep, in work at 7am, and then a very full day of experiments. Never had a chance to duck out today. Ran SH loops at 7:15pm. The air seemed really thick today but otherwise felt "ok". Mi 8-T1 Avg. 7:50 HR 161

Asics DS-Trainer #1: 112 / / Asics DS-Trainer #2: 101 / / Saucony Rides #1: 91 / / Saucony Rides #2: 93

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.005.000.000.000.000.000.0016.00

AM: 7-hrs sleep, in work at 7am. Today is a make-up from yesterday, meaning much lighter in work. Now just spending the day crunching data from the experiments for this week’s deadlines… As per the running plan for the week I did some more speed today. At about 10:00am I headed over to the course 1 MM, it is about 1.5 mi from my lab. At the mark I was planning pace through the 6 MM. I knew about what the splits were supposed to be but I only had mile 4 memorized and I was slow on that one. However, I just looked at the numbers and to my surprise the course tool would have me at 5:53.0 per mile for this stretch. I was the furthest off for the final mile and that one I hit 12 seconds under pace (I thought I was going slowly and overcompensated). I’m glad I hit that last one harder I averaged 5:53.5 for the stretch!!! Very happy about this. Could have I kept the pace for another 20 miles, probably not today but I wasn’t exhausted either. Then with about 0.5 mi to go for the run I noticed I could still catch the 7min guy for the total run. So I pushed that portion as well for a photo finish with the 7min guy 1:17:02. Mi 11-T2 Avg. 7:00 HR 157

Two quotes: First one from the Oprah on-line class my wife is taking and the second from a shirt I saw on Monday…

"Worrying pretends to be necessary but serves no useful purpose." –Eckhart Tolle

"The pain of discipline is far less than the pain of regret" - Sarah Bombell

PM: Feeling pretty good. Legs are sore but moving. I added a few “shake-out” miles with a loop of SH at 7:15pm. Mi 5-R1 Avg. 8:19 HR 132

Asics DS-Trainer #1: 112 / / Asics DS-Trainer #2: 112 / / Saucony Rides #1: 96 / / Saucony Rides #2: 93

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Single: 7hrs sleep. Busy day never had a time to get out for my run. Squeezed in three miles on the treadmill at 7:30 pace after dinner. Mi 3-R1

Asics DS-Trainer #1: 112 / / Asics DS-Trainer #2: 112 / / Saucony Rides #1: 99 / / Saucony Rides #2: 93

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.504.500.000.000.000.000.0022.00

Single: 7hrs sleep. Thanks to Steve’s suggestion I met up with him for a long run this morning. Initially I thought about doing MP mi repeats, then I thought about doing a long stretch of MP work, in the end we just went long at a medium pace. It is funny how plans change. (In the end Chad it would have probably been good for you to have made the drive over, my bad.) I met Steve at the marathon finish line and then we drove to the 8MM. We then went along the course until about mile 17.5 when Steve realized he didn’t have the keys to his car. I was an idiot and saw them on the car seat next to his wallet and hid them both as to not inspire a car break in. Luckily Steve was at least on the ball and realized my mistake before we got all the way to the finish. So we cut back up 45th to the 8MM and then cut over to 21st and down to the ~21.5MM and continued the course minus the extra around Liberty Park. We got to the finish in 21.5 mi and then added on an easy 0.5mi to finish off the run. We did have some faster stretches, a few miles from the 13MM to the end of Van Winkle but it was VERY windy for that stretch making pace effort seem very tough indeed. We also pushed in the last mile and a half. The rest of the run we were lost in conversation. It was good to run with Steve and get to know him better. Overall, the run was a good effort and a nice distance, not the workout I had planned but I believe things happen for a reason and it turned out to be the workout I needed. I’m still very nervous about the marathon but the run today and seeing the rest of the course did help build up some confidence. Mi 22-T1 Avg. 6:46 HR 157

Asics DS-Trainer #1: 134 / / Asics DS-Trainer #2: 112 / / Saucony Rides #1: 99 / / Saucony Rides #2: 93

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
61.5015.500.000.000.000.000.0077.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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