| 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 | | 32.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 32.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day finally posted my race report. I hope you enjoy... |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Continued recovery. Sore but not as bad as I was expecting 2-days post-race. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Single: 8-hrs sleep 7:20pm run. I decided I would test out the legs. After today's run there is no doubt in my mind that I gave it my all on Saturday. My legs weren't "that" sore walking around the last few days but try and run and "OH BOY". That being said there was nothing wrong with my legs but they were spent. I don't think I could have run faster today. I ran to suicide rock and back, the weather was near perfect ~50F minimal wind and I got to watch most of the sunset on my way back. Mi 5-R2 Avg. 8:52 HR 140 Asics DS-Trainer #1: 158 / / Asics DS-Trainer
#2: 147 / / Saucony Rides #1: 133 / / Saucony Rides
#2: 145
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Single: Back to “normal.” Just under 7-hrs sleep and in to work by 5:30am.
The good news about getting in early is I got done in time to get home and run
with Kaitlyn before dinner. We just ran to SH and did a loop. So at least I
have the stroller as an excuse for being slow today. The big news is that I
tried running without my orthotics and so far feel fine. This is my first attempt
in about 7-yrs… Mi 5-R1 Avg. 8:25 HR 129
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 147 /
/ Saucony Rides #1: 138 / / Saucony Rides #2: 145 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Single: I can’t believe how much 10-days off of routine effects me. Meaning
that the week before and the few days after the marathon I went to bed a little
later and got up a lot later, this week I’ve tried getting up at 5am again with
only ~7hrs sleep and it is kicking my butt.
I’ve continued with no orthotics for these runs but am not sure I like the
way my knee feels during the run. No pain at all and nothing even strange when
I’m not running but part of me just wants to leave well enough alone. It is
just that the rest of me really wants to be free from these crutches and not
being able to run whenever the feeling takes me over.
I’ll give it one more run tomorrow and go from there. Today was the same as
Tuesday just a little further past Suicide rock to the second footbridge and
back. I actually went under 7min pace for some of the return, down the hill.
For a moment there, the last two days, I was afraid I had left “everything” on
the course and wouldn’t be able to move my legs again J… Mi 6-R1 Avg. 7:51 HR
142
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 147 /
/ Saucony Rides #1: 144 / / Saucony Rides #2: 145
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Single: 3:30pm trail run, easy. I guess the good thing about getting back
into schedule is that it really lengthens the day. I got a great amount done
and was able to duck out to enjoy the beautiful day in the afternoon. Since all
my runs this week are meant to be crawling anyway I went up Dry Creek then
toward City Creek to the 4,5 trail junction and back. I forgot what a challenge
trail running can be. It was rocky, muddy, steep and windy. Needless to say I
had a ball. It was just such a beautiful day and everyone else thought so too.
I saw the most people I’ve ever seen on the trail today, mostly cyclists.
After today’s run I’ve decided I probably have to go back to the orthotics
or take a different approach to weaning myself from them. I’ve contacted a few
of my PT friends for advice but if anyone has had experience with going off prescription
orthotics after running on them for 8+ years let me know. The main problem was
that in addition to my knee “issue” returning my left foot also started hurting
again. It amazes me what such a slight change in foot strike can do to the rest
of your leg.
Jon, this average pace is all for you. You have to love it. But in my
defense Dry Creek is a good climb and most of the level was very muddy. The
toughest quarter mile had a 313ft climb by the Garmin. Mi 8-R1 Avg. 9:11 HR 142
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 147 /
/ Saucony Rides #1: 152 / / Saucony Rides #2: 145
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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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| | 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: 6:30am City Creek, easy. I met up for a first run with two new guys.
The first is a coworker of mine and an old training partner of Sasha’s, named
Eric. The second is a new guy on the blog Steve, from MI (http://cuttitta.fastrunningblog.com/).
Both of them were 800/1500 specialists so hearing about some of their previous
bests during the run today was very humbling. I wasn’t up for too much today as
it is only a week since the marathon and neither was Eric as he is just getting
back into training. So Steve slowed down his run and kept us company. We took
it super easy up City Creek from the gate 4 miles and turned about and settled
into a more respectable pace. That being said I don’t think my legs wanted
anymore today. I was back in my orthotics and the left foot pain went back
away. However, my hamstrings were super tight on the downhill. All in all it
was a great run with nice company. I think Steve will make a great addition to
the local running community and I’m glad Eric is back on the wagon. Mi 8-T2
Avg. 8:13 HR 143
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 155 /
/ Saucony Rides #1: 152 / / Saucony Rides #2: 145
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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 | | 32.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 32.00 |
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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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