| 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 | | 48.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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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 |
| Day off. I spent some time last night looking over the marathon results. It is nice to reflect a little, I can't believe it was only a week ago. It seems like much longer. The toughest thing I'm dealing with now is deciding what the next marathon will be. For 8-years now I've only done one marathon a year. I've done this for a bunch of reasons but I'm strongly considering doing two this year. In any case it is cool to have finished 8th, in my 8th marathon, in 2008... I added a table to my marathon post for anyone interested. It takes a look at all my splits versus predicted along with average heart rate/pace/and elevation changes. Numbers are only as accurate as the Garmin but I still find them fun to look at... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(10) |
| | 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 |
| Single: Today was a rough day after a rough weekend. I did end up getting 6hrs of sleep despite staying in work until after midnight but during the day I was swamped. No run until after dinner. I went and did 3SH loops. Partly for the stress relief partly to see how my legs are recovering, I did the second loop a little quiker (7:01/7:14)and my left leg was still unhappy with me. My current plan is to start speed work again in two more weeks (week of May 12th). Mi 9-T2 Avg. 7:40 HR 155 Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 164 / / Saucony Rides #1: 152 / / Saucony Rides #2: 145 |
| 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 | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Single: As good as last week was is as bad as this week is. Oh well, you can't win them all. Work has just been extra tough and I thought I found a solution to one of the problems I've been working on since I moved to SLC on Friday. However, when I tried to repeat it it didn't work. I guess that is why they call it REsearch instead of just search... I made it out for a run at the end of my day. Ran to MG and back very easy except for the FireHouse mile that at did at MP (5:52) just for fun.Mi 8-R1 Avg. 8:02 HR
147
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 164 / / Saucony Rides
#1: 160 / / 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Single: Just easing back into it. Yesterday's "fast" mile felt good on the legs, stretched them out so I did a repeat. Today was a LONG day at work 5:30am-6:30pm minus the hour or so for my run at ~3:30pm. I did the exact same run as yesterday just a little quicker at the start. It was also much colder and windier but I hit the FireHouse mile only one second slower (5:53). Legs still sore but I normally don't start training for 2-3 weeks after a marathon anyway... Mi 8-R2 Avg. 7:45 HR
153
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 164 / / Saucony Rides
#1: 160 / / Saucony Rides #2: 153
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Only 5hrs of sleep and then a day of travel, no run. I did get to go hiking with the family in the Forest Preserves, Kaitlyn even walked a full mile by herself before needing to be carried. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: First 2-a-day since the marathon. I met up with one of my good friends from high school. We did an easy loop of "The Trails" as it was his first 6-miler in a long time. We saw four dear and I just enjoyed all the green and life around. Mi 6-T2 Avg. 8:38 HR 133
PM: After the sky cleared from a bad storm, I went for another 6-miler along the IM canal by myself. I forgot what humidity is like, especially at 70F+. It felt good though and I saw a snake and the first goslings of the year plus a dozen or so red eared sliders basking in the sun. Mi 6-R2 Avg. 7:32 HR 148
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 176 / / Saucony Rides #1: 160 / / Saucony Rides #2: 153 |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Single: Double loop of "The Trails" plus CS mile. Up normal 5:30AM mountain, yesterday was 5:30AM central and I was dragging all day. I'm sure the cake, food, and party beverages helped with the dragging. Back to training mode after we get home. It was much cooler than yesterday so I didn't really feel the humidity. It is always great to run in the woods there is so much life there, especially with all the rain yesterday... Mi 13-R2 Avg. 7:58 HR 133
Asics DS-Trainer #1: 158 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 160 / / Saucony Rides #2: 153 |
| 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 | | 48.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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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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