| 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 | | 33.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 33.00 |
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| Brooks Launch #1 Miles: 8.00 | Saucony Rides #6 Miles: 14.50 | Asics DS-Trainer #4 Miles: 8.00 | RM 090416 Miles: 0.02 | Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | 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 |
| Rest day. Due to the crazy weather we had the opportunity to go from 70F+ yesterday to about 3in of snow today! Went sledding with the family. Which consists of me running up and down the hill carrying one of the girls or the sled. Good workout in itself. Very fun. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Very busy work day. Evening run from work to Memory Grove. MEM FireHouse confidence mile.
5:15.65 HR 178
Overall a nice run. More than 1100ft of elevation change.
Avg. 8:03 HR 148
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| Brooks Launch #1 Miles: 8.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Very drowsy commute run in. Day was also a strange schedule but just as busy... Avg. 9:34 HR 137
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| Saucony Rides #6 Miles: 2.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Interesting day. Still busy but I guess that is part of why they call it work. Did a home loop tonight. I was inspired by my FH mile earlier this week and wanted to try something a little more fun... DISCLAIMER: Running down 21st south is more like a controlled fall, a prolonged stretching of the legs. The good news is I hit my mark. 4:52.92 HR 184 Ascent 43ft/Descent 351ft I still get excited whenever I see a 4 in the one spot. Aided or not I'm obviously getting back my speed. Now for the slow gain of endurance and building a bit of that tortoise slowly but surely. Avg. 7:05 HR 160
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| Asics DS-Trainer #4 Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run. Great news. No knee pain with the effort last night. Avg. 10:04 (not kidding) HR 133
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 2.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Two days after the sub-5 and still no pain. I think this is a sign that I'm as back as I'm going to be. I'm still going to be overly cautious with the mileage build but I would like to get back into the 60 mi/wk range... Maybe 2012 I'll try and move back into the 80 mpw...
Horrible work week. But I have survived it and am ready for the weekend. Commute run. Avg. 9:23 HR 133
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A very sluggish noonday run. It snowed the whole run but that was mostly refreshing. Did a run out Wasatch Blvd and back via some of the SLC marathon course. Avg. 8:30 HR 132
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| RM 090416 Miles: 0.01 | Saucony Rides #6 Miles: 12.00 |
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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 | | 33.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 33.00 |
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| Brooks Launch #1 Miles: 8.00 | Saucony Rides #6 Miles: 14.50 | Asics DS-Trainer #4 Miles: 8.00 | RM 090416 Miles: 0.02 | Asics DS-Trainer #5 Miles: 2.50 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | Weight: 0.00 | |
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