| 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 | | 59.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 59.50 |
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| RM 090416 Miles: 0.15 | Saucony Rides #8 Miles: 33.00 | Saucony Rides #9 Miles: 16.00 | Brooks Launch Blue #3 Miles: 7.00 | Brooks Launch Orange #2 Miles: 3.50 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | Weight: 0.00 | |
| | 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 |
| I was feeling off today. Probably the mileage yesterday. Slept in and then did a family day with church, shopping and a dinner at the zoo... Ran in the evening with John. Avg. 7:59 HR 135
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| RM 090416 Miles: 0.04 | Saucony Rides #8 Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Up too late last night. Back to the Monday grind. Slept in and had the fortune of running into Jake at Sunnyside and Foothill. Ran in the last little with him and talked about his and Andrea's halfs on Saturday. You two are really tearing it up between Boston, SLC 1/2 and this race. Really looking forward to what this season brings to UT running.
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| Saucony Rides #9 Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Long day at work. But I got to start the day working at home and ducked in to see my daughter's school performance before hitching a ride in. Then an extended southerly loop with John. Avg. 8:32 HR 129
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| Saucony Rides #8 Miles: 11.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Trying to get more sleep. So I stayed in bed an extra hour. Then did an A&W - Popperton commute combo. I was feeling so slow this morning... It probably didn't help that mile 6 has 331ft of elevation gain.
Avg. 9:19 HR 133
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| Brooks Launch Blue #3 Miles: 7.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: Direct commute run. Avg. 8:59 PM: Decided to go to City Creek and run up it. Started from the gate and went to the very top. I cannot believe how long it has been since I've been up there. It had been a long time since I'd even been past the gate. Considering I used to run there over three times a week it was like a stroll down memory lane. So beautiful. Avg. 8:14 HR 134
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| RM 090416 Miles: 0.11 | Saucony Rides #9 Miles: 13.50 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Mid-campus commute. It was interesting seeing all the excitement for graduation today. I often forget that I am on campus because I'm up in the medical area. Avg. 10:20
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| Brooks Launch Orange #2 Miles: 3.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I had tossed around a few ideas of what I wanted to do
today. At first I thought about running a 5K time trial, as I was not making it
to a race. But in the end opted for a 5xmile. I did one mile warmup, one mile
on one mile off for 10 miles and then a two mile cooldown back up home.
Split, Avg. HR, net elevation change
Warmup 1mi 8:46 148 -128ft
5:58 169 -37ft
8:00 145 8ft
5:50 170 -60ft
7:24 146 -63ft
5:44 172 -57ft
7:34 148 -15ft
5:51 177 5ft
7:45 152 17ft
5:39 178 -42ft
8:37 145 46ft
Cooldown 2mi 9:11 144 307ft
Overall I felt good about the workout and the effort.
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| Saucony Rides #8 Miles: 13.00 |
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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 | | 59.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 59.50 |
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| RM 090416 Miles: 0.15 | Saucony Rides #8 Miles: 33.00 | Saucony Rides #9 Miles: 16.00 | Brooks Launch Blue #3 Miles: 7.00 | Brooks Launch Orange #2 Miles: 3.50 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | Weight: 0.00 | |
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