| 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 | | 75.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 75.00 |
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| RM 090416 Miles: 0.90 | Saucony Rides #10 Miles: 39.50 | Brooks Launch #4 Miles: 20.50 | Saucony Rides #11 Miles: 9.00 | Brooks Launch #5 Miles: 6.00 |
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| Night Sleep Time: 39.00 | Nap Time: 0.00 | Total Sleep Time: 39.00 | Weight: 0.00 | |
| | 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 |
| Up early to get in a home loop and then a day dedicated to family. Colored with the girls while mommy did her workout, then church, then Rock Cliff, then Park City. A full day with lots of hiking and walking. Happy Mother's Day
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| RM 090416 Miles: 0.11 | Saucony Rides #10 Miles: 6.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: It was nice to have yesterday off from work. Feel more relaxed this morning. Now I have about 48 hr to finish up this latest grant and move on. Did the direct commute run in. Mi 2.5 Avg. 9:56 HR 129 PM: Not the most productive day. But Monday's usually seem to fall under that category of organization/busy work. It sure warmed up for my run home this evening, entered the 90s! A&W commute. Mi 6 Avg. 7:38 HR 143
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| RM 090416 Miles: 0.02 | Brooks Launch #4 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Didn't stay up as late as I thought I would. That means a lot more to accomplish today though. A&W commute in. Avg. 8:47 HR 153
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| RM 090416 Miles: 0.01 | Saucony Rides #10 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: Today was a different kind of a day. Went to be a little earlier last night and got up at 4am to get some work done. Then worked more or less until 4pm (minus breakfast/lunch). By that time I needed a run and it had cooled to a surprisingly comfortable 80F. I didn't have much time before dinner and wanted to hit it hard. I did the Suicide Loop + SugarHouse. One guy I passed on Foothill told me to slow down, that I was making him look bad :) It was a good run. Then dinner and a little family time before getting back to the grant. This one is due tomorrow and then I start the transition paperwork for the other grant. As I said at the beginning of the month, May is going to be crazy! Avg. 7:04 HR 165 Ascent 1138 ft Descent 1176 ft Would have had sub-7 but the last mile up 21st South really did me in 8 even...
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| RM 090416 Miles: 0.10 | Saucony Rides #11 Miles: 9.00 |
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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 |
| AM: Well yesterday turned out to be crazier than I thought. In the end I worked 19 hrs total and was up from 4am to 4am... Surprisingly I was still functional today. Did the A&W commute to think about the grant I submitted and just clear my head. Mi 6 Avg. 9:09 HR 141 PM: Survived the day. In pretty good form. Got a ride home and then did a SugarHouse loop. Took the night off work, finally. Mi 5 Avg. 9:03 HR 134
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| RM 090416 Miles: 0.03 | Saucony Rides #10 Miles: 5.00 | Brooks Launch #5 Miles: 6.00 |
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| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Had to be in early for an experiment today. So just a direct commute. Mi 2.5 Avg. 10:56 HR 128 PM: Today was mostly paperwork from the week. Left work early for my daughter's ballet performance and did the Suicide Loop plus Sugarhouse run after that before heading to a Luau part at her school. Good end to a crazy week. Mi 9.5 Avg. 8:19 HR 135
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| RM 090416 Miles: 0.16 | Brooks Launch #4 Miles: 12.00 |
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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 | | 22.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.50 |
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This was a long week. It was super busy but at the same time I feel like I didn't even chip away at the "to do" mountain. When I saw the rain this morning I thought about bailing but I'm glad I didn't. I ran from home up City Creek. It was pretty cold up there. To the point that my hands went numb. Then after coming back down headed past the Temple over to Liberty Park. By the park it was nearly balmy out. Then the climb up 13th to home. Overall a very enjoyable run. Even with the wet and coldness up City Creek it is so calming running along the water. Avg. 8:18 HR 139 
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| RM 090416 Miles: 0.47 | Saucony Rides #10 Miles: 22.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 75.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 75.00 |
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| RM 090416 Miles: 0.90 | Saucony Rides #10 Miles: 39.50 | Brooks Launch #4 Miles: 20.50 | Saucony Rides #11 Miles: 9.00 | Brooks Launch #5 Miles: 6.00 |
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| Night Sleep Time: 39.00 | Nap Time: 0.00 | Total Sleep Time: 39.00 | Weight: 0.00 | |
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