| 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 | | 70.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 73.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Single: Happy Mother's Day if it applies to you. Started the day with church and then a family walk to the Blue Plate Diner for brunch. While the girls napped I snuck out for a loop of SH. Then we all went up to Snowbird for the first time to walk around. Overall a good day after a not so good week. Let's see what tomorrow brings... Mi 5-R2 Avg. 6:56 HR 138
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 187 / / Saucony Rides #2: 167
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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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| | 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 |
| Single: Super easy day as Sat was my longest and Sun was my hardest since the marathon. Mi 8-R2
Avg. 8:44 HR 128
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 187 / / Saucony Rides #2: 175
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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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| | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Single: 3XMile Today is what running is all about. I had a rough start to the day after only 6hrs of sleep and a 14hr workday yesterday. However, when I got outside today it was near perfect, the only thing I could have done without was the wind. I ran toward Memory Grove and did three by mile with a mile recovery. I used the downhill miles (of course). Mile 1 Firehouse Mile 5:03 w/ 199 ft of descent HR 164
Mile 2 City Creek Gate Mile (THANK YOU CHAD!) 4:48 w/ 272 ft of descent HR 183
NEW AIDED MILE PR!!!
Mile 3 City Creek Gate Mile 4:52 w/ 213 ft of descent HR 187
Overall, I'm glad my legs are still working. For awhile there after the marathon I was worried because I just couldn't get them moving... Before the third repeat I met, Richard Carling, a very nice former Senator that has run 120+ marathons including 30 consecutive Bostons. Also, on my way back I saw a hawk/eagle carrying a kill. Very cool it landed just above me on a tree on 11th. Mi 12-R2
Avg. 7:39 HR 156
Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 187 / / Saucony Rides #2: 187
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: SUPER-EASY recovery run. My legs were flat from yesterdays workout but I enjoyed a nice run on a good day. Just ran (please be seated) SOUTH of campus. I know, I know how could I deprive myself of City Creek? Well I wanted to be on the trails to keep me slow and why not mix it up from time to time. I ran BST behind This is the Place, behind the zoo through the golf course to 17th south and back. Mi 8-R1
Avg. 9:00 HR 135 PM: Continued with my theme of running someplace new. So after dinner continued down 17th S and ran three+ loops of Liberty Park. Not a good idea on an easy day. I ran it a little quicker than I would have liked but it was nice being on flat ground with people around. Mi 5-R1 Avg. 7:23 HR 148 Asics DS-Trainer #1: 181 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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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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| | 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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AM: SUPER-EASY mountain climb. My legs are feeling better however my right foot was a little sore. I ran up Dry Creek this morning. It was SO NICE! It was cool, I was still in the shade of the mountain, almost no wind, I didn't see another soul my whole way up, and there was an amazing assortment of little song birds and flowers. Relaxing run. Very slow though with a total of 720 ft of ascent in 3 miles. Down is no quicker as most of the run is ~15% grade. Mi 6-T1
Avg. 10:29 HR 129 PM: Evening runs are always faster. Had a pretty good day over all. After getting into work early and having that nice trail run in the morning I got some work done and then went to an all day career seminar. It was what to do with your PhD. I'm pretty set on my path but it never hurts to listen. After some more lab time got home for family time and dinner then out the door for a loop of SH. Mi 5-T1 Avg. 7:26 HR 155 Asics DS-Trainer #1: 192 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Single: Easy-Medium. The last two weeks have been strange as my focus has been forced toward career choice and development. In the end it appears that I'm at mile 20 and just need to break though this wall. Everyday this week I worked over 10-hrs and feel like I've started to catch up to where I would like to be. I did go home a little early today and ran with Kaitlyn. I pushed the stroller to and two times around the inner loop of SH, it was a nice warm pre-summer day. Mi 6-T1 Avg. 7:32 HR 176 Asics DS-Trainer #1: 198 / / Asics DS-Trainer #2: 189 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Single: Medium. Eagerly awaiting the race reports from Ogden. It was a nice morning, a little hot in the later morning but it seemed to be nice. I drove up and met Steve C. at the rail trail in Park City. He had mentioned doing ~15 and a little into it I thought I needed 18 to make 70 for the week. I don't know why the slip up, this week was rough in the mental department. We had a great run at a pretty quick pace. The start was cold and we probably started faster to stay warm, it was in the upper 30s at the start which was a shock to the system driving up from the 57 in SLC. The conversation was good and I didn't start paying attention to pace until more than half way through. At about mile 13-14 I started to feel it and backed off a little. My right leg is still being funny, upper calf/knee and outside/bottom of my foot. I didn't feel it until the turnaround and it is mostly gone now. I only notice the knee when I squat and I've only noticed the foot the last couple of days. As far as the run went we went downhill the first 9 miles in 1:08.50 and back up those same 9 miles in 1:07.22. VERY nice negative split considering the elevation change. Start 6815 turnaround 6312 and then back up. Mi 18-T2
Avg. 7:33 HR 145 Asics DS-Trainer #1: 198 / / Asics DS-Trainer #2: 207 / / Saucony Rides #1: 200 / / Saucony Rides #2: 187
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 70.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 73.00 |
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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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