| 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 | | 73.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 73.00 |
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| RM 090416 Miles: 0.36 | Brooks Launch #4 Miles: 20.50 | Saucony Rides #11 Miles: 21.50 | Brooks Launch #5 Miles: 18.50 | Saucony Rides #10 Miles: 12.50 |
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| Night Sleep Time: 40.50 | Nap Time: 0.00 | Total Sleep Time: 40.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Very long day. I was in lab until after 2AM and not asleep until 3AM. Luckily I could sleep in. However, then it was a day of work. Finally took a breather at 5pm for a BBQ dinner with the neighbors followed by a stadium loop run with John, then back to work until 1AM... Oh boy!!! Avg. 8:42 HR 126
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| RM 090416 Miles: 0.03 | Brooks Launch #4 Miles: 7.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Slept in a little then direct commute run. Another busy day but felt good about what I got accomplished. Mi 2.5 Avg. 9:41 HR 134 PM: Such a great day out. A&W commute run home. Then after dinner and some playtime with the girls back to lab. About to call it a night. I can't do after midnight three nights in a row anymore... Mi 6 Avg. 7:18 HR 146
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| RM 090416 Miles: 0.05 | Saucony Rides #11 Miles: 8.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: Well I didn't exactly stick to plan and up not going to sleep until late again. Fortunately, I was able to sleep in a little. Then I did the A&W commute in. Mi 6 Avg. 9:20 HR 137 PM: Today was busy but good. Then ended it with the A&W in reverse. Mi 6.5 Avg. 8:00 HR 133
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| RM 090416 Miles: 0.05 | Brooks Launch #5 Miles: 12.50 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM: For the first time since last Thursday I was in bed before 1am. However, I had an early experiment today so still not much sleep... The experiment went well and now time for some food and back to the computer. Direct commute run.
Mi 2.5 Avg. 10:14 HR 131 PM: Well sleep deprived or not I wanted a longer run home. I did the Memory Grove/Downtown commute run home. It is nice except the climb up 13th south, that is a killer. Mi 10 Avg. 7:25 HR 144
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| Saucony Rides #10 Miles: 12.50 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: Slept in this morning. No experiments. It felt nice. Then did the A&W commute run in. Mi 6 Avg. 9:51 HR 130 PM: A relatively good day. Pieces off of items but still a long way to go... Luckily May has 31 days. Did reverse A&W + a little home. Then after some playtime and bedtime with the girls back to work. Mi 7 Avg. 7:35 HR 143
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| Brooks Launch #4 Miles: 13.00 |
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| 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 |
| Single run today. Just did the A&W commute in. Happy Friday everyone. Avg. 9:18 HR 142
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| RM 090416 Miles: 0.22 | Brooks Launch #5 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Up early to get in a workout. Not as much as I would have liked but I needed to do some work this morning. Then a fun family day. A walk, some pool time, errands, and ended with a burger and shake from B&D. Then back to the computer for a couple hours. The run went well. Not as fast as I would have liked either but I've upped my mileage and downed my sleep so I'll take anything at this point. The two 5Ks are very different and I decided due to time and fatigue to scrap the third repeat.
1 mile warm-up 9:00 HR 128 5K 17:38 Avg. 5:41 HR 175 1 mile recovery 8:32 HR 146 5K 18:32 Avg. 5:57 HR 168 (75 ft less descent and 50 ft more ascent) 5 mile cool-down Avg. 8:18 HR 146
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| RM 090416 Miles: 0.01 | Saucony Rides #11 Miles: 13.00 |
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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 | | 73.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 73.00 |
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| RM 090416 Miles: 0.36 | Brooks Launch #4 Miles: 20.50 | Saucony Rides #11 Miles: 21.50 | Brooks Launch #5 Miles: 18.50 | Saucony Rides #10 Miles: 12.50 |
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| Night Sleep Time: 40.50 | Nap Time: 0.00 | Total Sleep Time: 40.50 | Weight: 0.00 | |
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