| 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 | | 57.00 | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 71.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Single: Feeling pretty good today. Legs are tired but not sore. I have a lot of work this weekend so I was actually in this morning and am back after a few hour break with the family going to the Gateway Discovery Museum, it was a good break. In place of lunch I went for a nice run from Popperton to Capital Hill and back with an extension up City Creek. It was "snozzling" on me the whole way. My plan was just recovery miles, keep my HR under 140. I did go for a full 9 miles to get my 80 for my Mon-Sun week. After this next marathon I'll change my workout calendar so I can be in line with the rest of the blog... Mi 9-R2 Avg. 7:40 HR 131
Asics DS-Trainer #1: 134 / / Asics
DS-Trainer #2: 112 / / Saucony Rides #1: 99 / / Saucony
Rides #2: 102
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Single: Didn’t sleep well last night. I didn’t get home from work until
after 10:30pm. Then the last few nights actually I’ve had “strange” dreams.
About 6hrs sleep and didn’t get a break in my day until 3:45pm for the run. The
run did go well and helped clear my mind. I’m going to try to go to sleep early
tonight as I’d like to do something quick tomorrow. Ran to City Creek and back.
Mi 8-R2 Avg. 7:35 HR 140
Asics DS-Trainer #1: 134 / / Asics DS-Trainer #2: 112 /
/ Saucony Rides #1: 99 / / Saucony Rides #2: 110
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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 | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Single: Well thank you all for humoring me with my April Fools’ Day entry. I’m
sorry it has taken so long to get back to the real workout. The last two workdays
have been painful. So the real deal with the 60 quarter workout is that the
intro is all true, I just haven’t done the workout yet, maybe sometime this
summer. I did get to sleep early to wake up early but because I had to be into
work by 6am. I made my deadlines last week but now I have all this makeup work.
I ended up working 9hrs not including the run break then a few more at night.
So I didn’t get out for my run until ~3:15pm, this was fine as the weather was
ok by that time. The workout was 2x3mi at MP. The course was lab to Memory
Grove via a stint past Dry Creek and then up City Creek and back directly. Both
MP stretches were planned on downhill sections so I figured I would watch my HR
more than the pace but shoot for about 160-170 and 5-10 sec faster per mile for
the aide adjustment so 5:45-50 pace. The run went well and I’m feeling much
better than the last couple of weeks. However, it still felt a little harder
than I would have like. Here is the workout in table form. Keep in mind that
the values are only as accurate as the Garmin. The ascent and descent summed
together equals -116 but everything I did was out and back…
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Leg
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Distance
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Avg. Pace
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Avg. HR
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Total Ascent
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Total Descent
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Net Change
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Warm-up
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1 mi
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8:50
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126
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208
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-388
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-180
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MP
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1 mi
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5:51
|
160
|
77
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-114
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-37
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1 mi
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5:47
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165
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33
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-191
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-158
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1 mi
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5:43
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169
|
63
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-209
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-146
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Recovery
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3.5 mi
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8:51
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146
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1326
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-620
|
706
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MP
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1 mi
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5:51
|
159
|
60
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-277
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-217
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1 mi
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5:45
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166
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146
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-241
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-95
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1 mi
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5:35
|
169
|
101
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-428
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-327
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Cooldown
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3.5 mi
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8:37
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138
|
662
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-324
|
338
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Mi 14-R1 Avg. 7:29 HR 149
Asics DS-Trainer #1: 134 / / Asics DS-Trainer #2: 112 /
/ Saucony Rides #1: 113 / / Saucony Rides #2: 110 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Single: As I just mentioned today was also a hard workday, another 10hrs, I
still have more to do but I need to make sure to stay rested as well so I guess
that is what tomorrow is for. I never got a break today to get the run in so I
did the miles on the TM while on daddy duty. 5 mi at 8:00 then 1 mi at MP. HR
during easy was ~125 and during MP was ~160. Mi 6-R2
Asics DS-Trainer #1: 134 / / Asics DS-Trainer
#2: 112 / / Saucony Rides #1: 113 / / Saucony Rides
#2: 116 |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Single: Another tough workday, in a little before 6am out a little after 5:30am, no break for a run. I had to run on the treadmill again as Sandra had an activity at church... Just kept it easy while watching Pirates... I don't know how some of you can run on the treadmill so often it drives me nuts. Hopefully tomorrow I can start the day with a run. HR
was ~135 pace was 7:30 Mi 8-R2
Asics DS-Trainer #1: 134 / / Asics DS-Trainer
#2: 112 / / Saucony Rides #1: 113 / / Saucony Rides
#2: 124
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM (hopefully): I decided that I had to start my day on the
road as I couldn’t take another treadmill run. Today was one of those body
freakout days, phantom pains galore. My left foot was funny like a couple weeks
ago and my quads were not feeling good, I blame the treadmill runs. I also
forgot to mention (actually I was hoping it would go away if I didn’t think
about it), that I went to Utah’s CDT this weekend with my family. That would be
the Center for Disease Transmission or more fondly called the Gateway Discovery
Museum. It was fun and my daughter enjoyed it but since then my nose has been
running like a faucet. It was better yesterday but a little more today, gone
tomorrow (I hope). This week was easier running wise but tougher work wise, the
good news is that with the step back week and next week’s taper I still managed
about 7hrs sleep per night with hopefully more on the horizon. Good luck to
everyone running Striders tomorrow, it looks like the blog is going to have a
great showing. Mi 6-R1 Avg. 8:40 HR 145 PM: Yeah, I made a 2-a-day. Today was the shortest workday of the week and I needed it, 7:30am-4:30pm. I was breathing much better late in the day. Just ran an out-n-back on the BST to behind This is the Place. Mi 3-R1 Avg. 7:41 HR 147
Asics DS-Trainer #1: 134 / / Asics DS-Trainer
#2: 112 / / Saucony Rides #1: 128 / / Saucony Rides
#2: 124
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Single: Marathon course pace run. I drove out to where Steve
and I turned off last week at 4500S. I parked near the 18 MM ran ½ mi out and
back took off a layer and then headed out on the course. I had one more mile
warm-up and then started pace to the finish. It was a tough effort, there was a
10mph headwind the entire way except the 1/8 of a mile on the south side of
Liberty Park. My left foot and glut were both acting up a little. Good news is
that my nose was behaving and breathing wasn’t too bad. After the pace portion
I walked back to 400 S and then ran back to my car following the course in
reverse. At Liberty Park I ran into a friend from work also training for the 19th
and stopped to chat for a moment. If today would have been the marathon I don’t
think I could have done better than a 2:43. I just wasn’t feeling it. All that
being said I’m fairly happy with the workout I was only 40 sec off pace for the
whole segment, with the wind and having to adjust speed at intersections for
lights/traffic I can’t complain. See below for splits. Mi 17-T2 Avg. 6:57 HR 154
|
Leg
|
Distance
|
Target
|
Avg. Pace
|
Avg. HR
|
|
Warm-up
|
2 mi
|
NA
|
7:18
|
145
|
|
MP
|
MM 20
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5:50
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5:53
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173
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MM 21
|
6:00
|
6:08
|
175
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MM 22
|
5:54
|
5:56
|
176
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MM 23
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5:54
|
6:01
|
178
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MM 24
|
5:48
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5:48
|
179
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MM 25
|
6:00
|
6:09
|
179
|
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MM 26
|
5:49
|
6:00
|
180
|
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Cooldown
|
3.5 mi
|
NA
|
7:43
|
140
|
|
|
MP Total
|
0:41:15
|
0:41:55
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|
|
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Diff Total
|
|
0:00:40
|
|
|
|
MP Avg.
|
5:54
|
5:59
|
|
|
|
Diff Avg.
|
|
0:05.7
|
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Asics DS-Trainer #1: 134 / / Asics DS-Trainer
#2: 129 / / Saucony Rides #1: 128 / / Saucony Rides
#2: 124 |
| 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 | | 57.00 | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 71.00 |
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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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