| 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 | | 48.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 48.50 |
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| Brooks Launch #1 Miles: 10.00 | Asics DS-Trainer #4 Miles: 21.00 | Saucony Rides #6 Miles: 5.00 | Saucony Rides #7 Miles: 12.50 | RM 090416 Miles: 0.28 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I was just exhausted last night. Hard work weeks catching up with me. The nice weather sure teased us today. First, nice then rainy then nice again. I managed to do my run during the rainy part but that was ok as the temp was perfect for it. Avg. 6:52 HR 150
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| Brooks Launch #1 Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Not enough sleep but that is becoming the typical weekend to Monday transition... Tonight's run was great though. The weather was the perfect temp. I went for loops of SugarHouse with the intent of pushing three of them. During the 3rd loop I noticed a runner up ahead so I pushed out a 4th loop to catch him. It was great to really feel the competitive juices flowing again. During that loop I even broke 6 min to pass the guy. (Mi 7; 5:59; HR 183) if even just barely. The nice thing about the run was that only the mile back up to Foothill was over 7:00 and that one was still a 7:12. Overall a very encouraging run. Avg. 6:24 HR 174 Total Ascent 1221ft Descent 1180ft Incidentally, that was the same pace as my 2002 Chicago, thought it sure felt a lot harder than marathon pace...
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| Asics DS-Trainer #4 Miles: 9.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM: Mid-campus commute run. Long work day ahead of me... Legs feel surprisingly good after the workout yesterday. 3.75 mi.
Avg. 9:20 HR 134
PM: Treadmill to round out my mileage for the day and warm-up for my PT and weights. 1.25 mi.
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| Saucony Rides #6 Miles: 5.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A very relaxing very beautiful Dry Creek run. Went back into lab then headed up the creek. It was so full of water there were sections that I had to have more than 40 strides before I was on dry land again. I then continue along the shoreline trail to the turn off toward Little Black I continued another mile up until my 5 mi turnaround. It was sunset the entire way out and dusk the entire way back. Nearly pitch black by the time I hit the car so I couldn't have timed it better. Did have fun playing leap frog with a few cyclists. Avg. 9:00 HR 152 TOTAL Ascent: 2183 ft (493ft in mi 5 alone)
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| Saucony Rides #7 Miles: 10.00 |
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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 |
| Busy but good day. Meeting at 7am, noon, 4pm and dinner with a visitor from the NIH. Therefore I only managed to get in the commute run... Avg. 9:45
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| Saucony Rides #7 Miles: 2.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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A&W Commute run. Happy Friday everyone. Hope you have a great holiday weekend and safe travels if you are going anywhere. Avg. 8:51 HR 144
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| RM 090416 Miles: 0.28 | Brooks Launch #1 Miles: 6.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I've gotten away with not working weekends that often, but with a number of meetings looming in the next few weeks I had to come in today. Good news is that I was able to then do a run to City Creek. I did one mile warm-up/cool-down with the middle 10 mi hard. It was a nice day and a nice run. Now to go spend some time with the family at the park or hiking... TOTAL: Avg. 6:44 HR 165 Ascent 2110ft Workout 10 mi: Avg. 6:25 HR 169 Three slowest miles.
Mi 4, 7:09 HR 172 Ascent 345ft Descent 122ft
Mi 5, 7:39 HR 173 Ascent 274ft Descent 62ft
Mi 9, 6:57 HR 171 Ascent 264ft Descent 98ft Three fastest miles.
Mi 2, 5:54 HR 165 Ascent 16ft Descent 188ft
Mi 7, 5:39 HR 166 Ascent 109ft Descent 289ft
Mi 10, 5:49 HR 174 Ascent 83ft Descent 179ft Overall very happy with the workout. I especially liked hammering that final hard mile.
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| Asics DS-Trainer #4 Miles: 12.00 |
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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 | | 48.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 48.50 |
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| Brooks Launch #1 Miles: 10.00 | Asics DS-Trainer #4 Miles: 21.00 | Saucony Rides #6 Miles: 5.00 | Saucony Rides #7 Miles: 12.50 | RM 090416 Miles: 0.28 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | Weight: 0.00 | |
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