| 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 | | 37.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 37.50 |
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| Brooks Launch #1 Miles: 11.00 | Asics DS-Trainer #4 Miles: 10.50 | Saucony Rides #7 Miles: 3.00 | Asics DS-Trainer #5 Miles: 6.00 | RM 090416 Miles: 0.10 | Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | 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. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| What a nice end to a Monday. Had to come back into work tonight but before I started that I ran up the not so dry Dry Creek. It was so much fun crisscrossing the creek as I made my way up getting covered in mud. I came down a different way right into about 11 deer that were gracious enough to pose along the ridge with the sunset in the background. Had planned on 8 but these 6 were much better. Then back into work till midnight. Avg. 8:53 HR 152
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slept in because of the late work night. More of the same today. Even with that the run in was more like a death march. There was a refreshing drizzle coming down the whole way though. Avg. 8:27 HR 147
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| Asics DS-Trainer #4 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 |
| Busy day. Time and weather constraints to 3 mi on the treadmill. Acceleration style 8mpm start with 0.1 mph faster every 0.1 mi.
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| Saucony Rides #7 Miles: 3.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Sluggish lower campus loop commute. Fortunately I just missed the rain. I don't think a 28F windchill wet morning run would have been as refreshing as the run earlier this week. Avg. 9:19 HR 136
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| Asics DS-Trainer #4 Miles: 4.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not exactly the mileage I had planned for this week. But neither was the workload... Came back each night this week and that wears on you. New rule for injury prevention is mileage can't exceed certain sleep thresholds so I opted to cut back some. This morning was better than yesterday but still a bit tired. It is strange with the marathon tomorrow and all the notices of road closures etc but not being directly involved. To everyone running tomorrow have fun!!! A&W commute run.
Avg. 9:00 HR 131
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2-a-day AM: Family run. Didn't make it out the door in time to cheer on the runners but it was still a nice run. Finished at Dan's to partake in their Easter egg hunt. Avg. 9:45 HR 126
PM: BBQ with work friends. Then an evening Suicide Rock home loop. Avg. 7:54 HR 144
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| RM 090416 Miles: 0.10 | Brooks Launch #1 Miles: 5.00 | Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 37.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 37.50 |
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| Brooks Launch #1 Miles: 11.00 | Asics DS-Trainer #4 Miles: 10.50 | Saucony Rides #7 Miles: 3.00 | Asics DS-Trainer #5 Miles: 6.00 | RM 090416 Miles: 0.10 | Saucony Rides #6 Miles: 7.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | Weight: 0.00 | |
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