A Balance, Redefined

Week starting May 08, 2011

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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...

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 331.25
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 122.22
Saucony Ride #37 - Black Lifetime Miles: 56.50
Saucony Ride #38 - Neon Lifetime Miles: 53.50
Saucony Ride #39 - Grey Lifetime Miles: 59.50
Brooks Launch #38 - Grey Lifetime Miles: 65.25
Brooks Launch #39 - White Lifetime Miles: 57.50
Brooks Launch #40 - Blue Lifetime Miles: 54.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.500.000.000.000.000.000.0048.50
Asics DS-Trainer #4 Miles: 8.50Saucony Rides #6 Miles: 7.00RM 090416 Miles: 0.27Saucony Rides #7 Miles: 22.00Asics DS-Trainer #5 Miles: 6.00Brooks Launch #1 Miles: 5.00
Night Sleep Time: 44.00Nap Time: 0.00Total Sleep Time: 44.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

A lazy day Mother's Day. Just kept it easy mostly due to the weather... But still managed to have a good day as well.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

A typical Monday after a weekend of relaxation. Meaning too much to do, oh well.
My legs were feeling flat as was the rest of me but I didn't want to scrap a workout so I did one anyway. I need to start getting into a regular workout schedule again if I want to move beyond just running again to actually racing again.

2 mi easy warm-up: Avg. 7:54 HR 134

5K hard workout (Course tool prediction):
Mi 1: 5:31 HR 169 (5:30)
Mi 2: 5:38 HR 172 (5:40)
Mi 3: 5:59 HR 175 (5:51)
0.1 Mi: 0:40 HR 174 (0:44)
TOTAL: 17:47 Avg. 5:44 HR 162
Not exactly a stellar workout but at least it was something. My legs were feeling it and the major fall off in pace at least shows that I was pushing.

1.5 mi medium cool-down around SugarHouse: Avg. 7:29 HR 155
2 mi easy cool-down back home: Avg. 8:23 HR 144

I really have to give it to Sasha. His course tool is amazing. So the workout was much more consistent than I thought. Still room for improvement but awhile ago I put this 5K in the course tool as my Adam's TT 5K. The predicted splits for even effort for my finish time of 17:47 are in bold above.

Asics DS-Trainer #4 Miles: 8.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Very grumpy start to the day. Things got better as the day went on. Very happy about how my legs feel. Sore but no pain. Also, upon a closer look at my workout yesterday, I'm a bit happier about the effort. Though harder than I would have liked for the pace at least it was even over the distance. This morning was just a Mt. Calvary commute run.

Avg. 9:32 HR 129 (NICE!) Total Ascent 1138 ft

Saucony Rides #6 Miles: 7.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Nice easy Suicide Rock-sunset loop with a slight SugarHouse extension...

Avg. 7:57 HR 146

RM 090416 Miles: 0.01Saucony Rides #7 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A&W commute run up lower campus into the sun rise...

Avg. 9:34 HR 128

RM 090416 Miles: 0.26Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

A great ending to a rather dismal week. Also, helped alleviate some of my spring fever. My plan going into work today was to get there early (5:30am) and duck out for a run with a hard mile. By the time I finally got out (almost noon) I opted to flip-flop my mileage plans for Fri/Sat and just really enjoy the midday run.

I had a ~2mi warm-up to the Fire House and then hit a FF (Friday Fire House mile). I would say it was about 95% effort but had a head wind the entire time.

5:15.7 HR 177 Descent 183ft

After that I continued down to the City Creek gate, stopped for water (it was nearly 80F) and then headed up to the water treatment plant. When I got there the plan was to turn around and push a 5K. I did not look at my pace a single time during the run and just went off of feel. My plan for the first mile was push at half marathon effort. It was nice and the adrenaline got going and I even got some cheering from people out hiking and riding so I started pushing it a little harder the second two miles.

Mi 1: 6:00 HR 171 Ascent 69ft Descent 210ft

Mi 2: 5:36.7 HR 177 Ascent 38ft Descent 263ft

Mi 3: 5:28.6 HR 182 Ascent 57ft Descent 252ft

0.1  mi: 0:33.2 HR 185

TOTAL: 17:38.9 Avg. 5:41

I finished with a 4 mi cool down back up to campus. Avg. 8:44 HR 158

Saucony Rides #7 Miles: 14.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Family run pushing both girls to Sugar House and back. 

Avg. 9:52 HR 129

Brooks Launch #1 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.500.000.000.000.000.000.0048.50
Asics DS-Trainer #4 Miles: 8.50Saucony Rides #6 Miles: 7.00RM 090416 Miles: 0.27Saucony Rides #7 Miles: 22.00Asics DS-Trainer #5 Miles: 6.00Brooks Launch #1 Miles: 5.00
Night Sleep Time: 44.00Nap Time: 0.00Total Sleep Time: 44.00Weight: 0.00
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