| 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 | | 74.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 74.50 |
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| RM 090416 Miles: 0.97 | Brooks Launch #5 Miles: 30.00 | Saucony Rides #10 Miles: 13.50 | Brooks Launch #4 Miles: 9.50 | Saucony Rides #11 Miles: 21.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | 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 |
| It is what it is. When my alarm went off at 5am this morning I promptly turned it off and got up at 8am with the girls. It wasn't a planned day off but probably a needed one. Got in some pre-birthday fun after church with work sprinkled before and after. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: The problem with taking time off of work is it has to be made up somewhere. I'm glad I took the family time this weekend but the deadline is still there for this week. So I was at lab until 1:30am. Not to sleep until after 2am. Luckily I could sleep in a little this morning. Direct commute run. Mi 2.5 Avg. 9:06 HR 134 PM: After a long day I did the A&W plus SugarHouse commute run home. Mi 7.5 Avg. 7:18 HR 149
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| RM 090416 Miles: 0.02 | Brooks Launch #5 Miles: 10.00 |
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM: Ran with Thomas this morning. This is something we've talked about before but only our second successful attempt. It was nice to have the company on this longer run in. The weather was perfect for running this morning. Did the Memory Grove commute. Mi 11 Avg. 8:32 HR 138 PM: Left work a little early to surprise my daughter when she got home from school for her birthday. Then we had a low key evening. After a slightly later bedtime back to work... Big deadline tomorrow and then again next Tuesday. After that things will get easier I mean more hectic. One thing off the to do list and two things on... :) Mi 2.5 Avg. 7:49 HR 143
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| Saucony Rides #10 Miles: 13.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: Commute run in plus.
Was ihn nicht umbringt, macht ihn stärker.
-Friedrich Nietzsche Twilight of the Idols (1888)
This was my work mantra back in 2011, and has definitely come up in a number of other instances. Yesterday was no exception. I had a great day, work went well, daughter's birthday went well, and even the writing I did went well. But at 3am when I finally left lab I was wiped. Slept in a little this morning and straight back to it. Today's deadline was an intermediate one. The biggie is next week although my to do list will not get any shorter after that the hard and fast deadlines will be calm for about a month.
Mi 3 Avg. 9:30 HR 144 PM: Slightly longer A&W commute run home. Mi 6.5 Avg. 7:29 HR 142
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| RM 090416 Miles: 0.16 | Brooks Launch #4 Miles: 9.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: That is not a typo. I did get 8 hrs of sleep last night. I was in bed by 9:30pm! That is probably the first time this year I was in bed that early. In fact it was probably the first time in a few years... I then did the Memory Grove commute run in. Even with the extra sleep I was dragging this morning but the run went well. Avg. 9:03 HR 140
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| RM 090416 Miles: 0.15 | Saucony Rides #11 Miles: 10.50 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: Well today has been interesting. I was up late working again but not until the wee hours of the morning. Managed 6 hr of sleep and then decided to do my long run this morning for a number of reasons. The weather was perfect but I was definitely feeling sluggish. I ran out along the "shoreline" to 6200 S then hopped onto the SLC marathon course there at mile 13 and ran it in reverse back home. Avg. 7:53 HR 141 Ascent 2594 ft Descent 2584 ft
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| RM 090416 Miles: 0.28 | Brooks Launch #5 Miles: 20.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Up early to get a little work done. Then off to The Race for the Cure with the family. This is the 3rd year for my oldest and the first year for my youngest. It was warmer this year but I think they still had a good time. Then back to work until dinner time. To make it feel more like a weekend grabbed subway and drove up to Solitude to eat. It is amazing how much snow is still up there. Hiked around a little before back down for bedtime. Then did an extended Suicide Loop with SugarHouse and a little them. Finishing off for a couple hours more of work to get this stuff done for the Wed deadline... Good day with a little bit of everything. Avg. 7:25 HR 150
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| RM 090416 Miles: 0.36 | Saucony Rides #11 Miles: 11.00 |
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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 | | 74.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 74.50 |
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| RM 090416 Miles: 0.97 | Brooks Launch #5 Miles: 30.00 | Saucony Rides #10 Miles: 13.50 | Brooks Launch #4 Miles: 9.50 | Saucony Rides #11 Miles: 21.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 0.00 | |
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