| 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 | | 61.50 | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 77.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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: 0.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(8) |
| | 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 |
| 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
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 11.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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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
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| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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: 0.00 | 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 | | 17.50 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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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
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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 | | 61.50 | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 77.00 |
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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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