| 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 | | 59.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 59.00 |
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| Adidas Adistar (flats) #2 Miles: 10.00 | Saucony Rides #8 Miles: 17.50 | Brooks Launch Orange #2 Miles: 10.00 | Brooks Launch Blue #3 Miles: 2.50 | RM 090416 Miles: 0.06 | Saucony Rides #9 Miles: 19.00 |
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| Night Sleep Time: 43.00 | Nap Time: 0.00 | Total Sleep Time: 43.00 | Weight: 0.00 | |
| | Race: |
"5K" at ASBMB San Diego (3.41 Miles) 00:18:53, Place overall: 2 | | 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 |
| In San Diego for the Experimental Biology
(http://experimentalbiology.org) conference. It is my first time
attending this meeting and it has been good so far. They had a small fun
run that I wasn't sure what to expect. It was a good race. Turned out
that a 4:16 miler showed up and stole the show but he was a good guy and
we had a good warm-up so I knew what I was getting myself into. My
hotel is only about 1 mi from the waterfront so I ran to the start, did a
little extra and then did more with the eventual winner. The race went
up and down a few of the outlets of the bay and had two hairpin turns
but was what I expected for a race of ~100 people. Due to some
construction there was a last minute course change so it was long but
that was fine. Warm-up: 5+ Avg 8:02 HR 143
Mile 1: 5:17 HR 180
Mile 2: 5:36 HR 187
Mile 3: 5:46 HR 189
0.41 mi: 2:13 HR 189 (5:28 pace) TOTAL 18:53 for 2nd place Cool-down: 1+ Avg 9:13 HR 139
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| Adidas Adistar (flats) #2 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Wow, I didn't realize my mileage for last week. The good news is that my legs are just fine. I've been so afraid of mileage since my last injury but so far so good. This morning was just an out and back along San Diego bay. Still "foggy" outside but he weather is nice. Long day of talks, etc. Now to spend a little time tweaking my talk for Wednesday...
Avg. 7:36 HR 144
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| Saucony Rides #8 Miles: 9.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| The sun really came out today and I enjoyed a midday break between two of the main sessions. It was a good pause in the day and I saw a ton of fun stuff, including a number of pelicans. Avg. 7:03 HR 153
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| Saucony Rides #8 Miles: 8.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had some social time last night and slept in a little this morning. Today was my talk. I was concerned that being the last day that the attendance would not be great. However, the head count was about 200 people so I was happy about that. I also received some good feedback after which is always nice to hear. Then a few additional sessions before heading home. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Back home and back into it. Slept in a little to see the girls for breakfast and hitch a ride into work. Then after a very full day did a southerly loop with John finishing just as the weather was starting. It must have dropped 15 degrees in the last 10 minutes of the run. Avg. 8:22 HR 136
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| Brooks Launch Orange #2 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Had to be in early to work, so only the commute run in. Avg. 10:04 HR 127
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| Brooks Launch Blue #3 Miles: 2.50 |
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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 | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Thank you to Chad R for suggesting the long run this morning. It was further than I would have planned but a lot of fun. Thank you for the good conversation and company. I think you are more than ready for your marathon. Up and down Emigration Canyon from Sugarhouse. 1st 1/2 UP Avg. 7:48
2nd 1/2 DWN Avg. 6:13 Finished with a run around the block with the girls to get the full 19.
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| RM 090416 Miles: 0.06 | Saucony Rides #9 Miles: 19.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 59.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 59.00 |
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| Adidas Adistar (flats) #2 Miles: 10.00 | Saucony Rides #8 Miles: 17.50 | Brooks Launch Orange #2 Miles: 10.00 | Brooks Launch Blue #3 Miles: 2.50 | RM 090416 Miles: 0.06 | Saucony Rides #9 Miles: 19.00 |
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| Night Sleep Time: 43.00 | Nap Time: 0.00 | Total Sleep Time: 43.00 | Weight: 0.00 | |
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