| 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 | | 57.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 57.50 |
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| RM 090416 Miles: 0.75 | Brooks Launch #5 Miles: 26.50 | Saucony Rides #11 Miles: 18.00 | Brooks Launch #4 Miles: 13.00 |
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| Night Sleep Time: 42.50 | Nap Time: 0.00 | Total Sleep Time: 42.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| I honestly have no grip on how time works. It seems like no matter what you do it slips through your fingers. I think the main thing is that my expectations of what can be completed in a day are unrealistic. I did sleep in and it felt nice. We then went to church and brunch with some friends. After that it was work for a few hours and a run right before dinner. Then back to work until midnight. I'm really curious how I'm getting to get everything done before the move... The run felt nice even though it was windy and rained some. Did the south loop to the foot bridge.
Avg. 7:48 HR 135
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| RM 090416 Miles: 0.05 | Brooks Launch #5 Miles: 11.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: Slept in a little so no A&W but I did do mid-campus. Then a day of meetings. I spent from 8:45am-3:30pm in some sort of meeting or discussion about data. It was a very productive day but not in the way I had planned. Mi 3.5 Avg. 10:13 HR 158 (ouch, stress maybe?) PM: After that day of meetings I needed the A&W commute home to process everything. I feel like I am working harder than I ever have but the to do list just stays the same. Tomorrow is another day. Back in lab after the girls went down for an additional three hours of work but I have to call it a night now. Mi 6 Avg. 7:52 HR 143 (better)
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| RM 090416 Miles: 0.22 | Saucony Rides #11 Miles: 9.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM: Direct commute in. Mi 2.5 Avg. 9:41 HR 134 PM: A&W back. Mi 6 Avg. 6:57 HR 160
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| RM 090416 Miles: 0.15 | Saucony Rides #11 Miles: 8.50 |
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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: Tired this morning. In early. Nice sunrise over the mountains as I type this. Direct commute. Mi 2.5 Avg. 11:28 HR 121 PM: Not sure what it is about Wednesday's. I did get up early but 6am instead of 4am. Then I did work crazy long but 2am instead of 4am. Good news is I got the next deadline done. Still a few more to go before I leave. Only time for commute runs back and forth. Mi 2.5 Avg. 7:22 HR 141
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| RM 090416 Miles: 0.01 | Brooks Launch #4 Miles: 5.00 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| PM 1: Got a ride in after sleeping in so that I was completely wrecked today. But then did a direct commute run home after Thursday seminar. Mi 2.5 Avg. 6:43 HR 149 PM 2: Had ever intention of coming in and just doing the Memory Grove overlook run. But when I pulled into the parking lot at work the mountains beckoned. So I headed up Dry Creek. Even ran into someone I know. It was so perfect. I forget how beautiful Dry Creek is in the spring before everything is desert. There are so many flowers. The yellow reflecting the sun, the points of purple, pink and some of the most beautiful blue only to be marked with the most marvelous white. Truly breathtaking. Today was a hard day. It was the day I officially turned in my resignation. Even though it is not final until July 31 they need it for fiscal year planning. The run was definitely needed. I even hammered Memory Grove. Couldn't get under that 5 min mark though. But coming cold off of the increased stress and lack of sleep I think it was still smoking.
Mi 12.5 Avg. 8:20 HR 155 MG mile at 5:01 HR 171
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| RM 090416 Miles: 0.10 | Brooks Launch #5 Miles: 15.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Had to be in work early so only direct commute. Friday Family night so no second run. Avg. 10:34 HR 153
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| RM 090416 Miles: 0.02 | Brooks Launch #4 Miles: 2.50 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM: John's back from his 3 week European tour so we did a Stadium Loop. The weather was nice and it was good to catch-up. Avg. 8:50 HR 132
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| RM 090416 Miles: 0.20 | Brooks Launch #4 Miles: 5.50 |
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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 | | 57.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 57.50 |
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| RM 090416 Miles: 0.75 | Brooks Launch #5 Miles: 26.50 | Saucony Rides #11 Miles: 18.00 | Brooks Launch #4 Miles: 13.00 |
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| Night Sleep Time: 42.50 | Nap Time: 0.00 | Total Sleep Time: 42.50 | Weight: 0.00 | |
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