| 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 | | 60.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 60.50 |
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| Brooks Launch Blue #3 Miles: 10.00 | Saucony Rides #8 Miles: 9.00 | RM 090416 Miles: 0.40 | Brooks Launch Orange #2 Miles: 23.00 | Saucony Rides #9 Miles: 18.50 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Feeling much better after a full night's sleep and two days of rest. Did a late afternoon run and then both girls wanted to go for a little so I ran 1mi with my 5yr old and 2blocks with my 3yr old. Both wanted to go more but I told them they had to hold their horses. My loop was the southerly loop. The weather was nice. I am glad I took the time to get this run in. I almost bailed again but it made me feel even better. Avg. 7:25 HR 155
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| Brooks Launch Blue #3 Miles: 10.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 |
| Presented at lab meeting this morning. Up late preparing. Commute run only. Avg. 9:00
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| Saucony Rides #8 Miles: 2.50 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Evening north loop with John. Avg. 8:25 HR 134
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| RM 090416 Miles: 0.12 | Brooks Launch Orange #2 Miles: 11.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Avenues commute run. Last two miles have 500 ft of elevation gain. Avg. 9:08 HR 141
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| RM 090416 Miles: 0.28 | Saucony Rides #8 Miles: 6.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| AM southerly run in a nice spring sprinkle. Avg. 7:59 HR 141
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| Saucony Rides #9 Miles: 9.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: In early to work. Direct commute. Mi 2.5 Avg. 9:18 HR 138 PM: Run with John. Mi 7 Avg. 8:18 HR 145
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| Saucony Rides #9 Miles: 9.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Had the honor of pacing the leaders in the women's half marathon for a hard workout. I had contemplated entering the half but with heading out of town later in the day I thought it would be better not to race. Instead I ran up to the start to cheer the racers on. At the start I found Andrea and asked her if she would like some company and she agreed. So I went a bit down the road and joined in with her, Emily, Steve and Bill as they passed. The women were going strong and Andrea told me her goal of pacing just under 6 min. I told her I could just go to Sugarhouse but between the excitement of the race and seeing the strength and focus of her determination I kept going until ~7-8 mi mark. Then headed up the hill to home and a bit of family time until heading to the airport. I was glad to hear that Andrea kept the lead and ended up winning in 5:58 pace, that is spot on prediction powers.
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| Brooks Launch Orange #2 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 60.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 60.50 |
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| Brooks Launch Blue #3 Miles: 10.00 | Saucony Rides #8 Miles: 9.00 | RM 090416 Miles: 0.40 | Brooks Launch Orange #2 Miles: 23.00 | Saucony Rides #9 Miles: 18.50 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | Weight: 0.00 | |
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