| 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 | | 38.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 38.00 |
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| RM 090416 Miles: 0.29 | Asics DS-Trainer #4 Miles: 8.00 | Saucony Rides #6 Miles: 13.00 | Saucony Rides #7 Miles: 6.00 | Brooks Launch #1 Miles: 11.00 |
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| Night Sleep Time: 45.00 | Nap Time: 0.00 | Total Sleep Time: 45.00 | 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. Supposed to be a step back week but since most of the last year has been "step back" I'll play it by ear. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My legs are feeling it. Typical Monday, too much work too little time... Home loop. Avg. 7:14 HR 149
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| RM 090416 Miles: 0.23 | Asics DS-Trainer #4 Miles: 8.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Track workout! It is funny the whole way to the track I was going back and forth if I was even going to do this. But somehow I convinced myself. It had been a while. To the best of my searching since Nov 11th when I just went to test the new U track (at which time I did 8x4 Avg. 84). Today I only braved 6 bumped up from an initial plan for 4.
2mi warm-up to East Track
Avg. 9:25 HR 130
6x400 w/ 200 rest after each
Split (HR; rest)
78.5 (166; 74.3)
77.8 (179; 77.9)
75.0 (177; 63.3)
77.3 (181; 84.2)
79.5 (175; 77.8)
78.5 (179; 99.6)
Avg. 77.8
Not the easiest track work out I've ever done nor the most consistent...
1.75 mi cool-down to work
Avg. 9:18 HR 151
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| Saucony Rides #6 Miles: 5.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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A frustrating and long day at work. Had to come back in and am glad I did. I had a very exhilarating trail run during one of my incubations. I only had one hour so I ran up Dry Creek which was again anything but dry. It was so wet there were portions I had to run in the creek. It was great feeling the ice cold water splashing up my legs. It was also great to pass some cyclists on my way up. Avg. 8:27 HR 153
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W commute run. Avg. 9:18 HR 133
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| RM 090416 Miles: 0.06 | Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Direct commute run. Another busy day to finish off the week. Avg. 10:01 HR 129
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| Brooks Launch #1 Miles: 2.50 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Went to the Race for the Cure which was a combo Mother's Day and 5th B-day present. My little one ran no less than 2 mi of the full 5K distance. The other portions mommy carried her piggy back. She really enjoyed her first race experience but is feeling it today. Her legs are definitely sore. I ran a couple miles pushing my youngest to cheer on mommy and her big sister. Avg. 8:07 HR 135 PM: Suicide Rock/Sunset loop. Always nice to hit the high point and turn around to see the sun setting over the Salt Lake. Avg. 8:12 HR 142
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| Brooks Launch #1 Miles: 2.50 | Saucony Rides #6 Miles: 7.50 |
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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 | | 38.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 38.00 |
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| RM 090416 Miles: 0.29 | Asics DS-Trainer #4 Miles: 8.00 | Saucony Rides #6 Miles: 13.00 | Saucony Rides #7 Miles: 6.00 | Brooks Launch #1 Miles: 11.00 |
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| Night Sleep Time: 45.00 | Nap Time: 0.00 | Total Sleep Time: 45.00 | Weight: 0.00 | |
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