| 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 | | 69.00 | 4.00 | 0.00 | 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Single: Felt pretty good today, considering the race yesterday. My legs were not sore, only my knee was a little tight. I went for about a mile hike with the family in the mountains in the morning and then ran from Popperton up City Creek in the early afternoon. It was a VERY nice day for running, not too hot and overcast with little to no wind. Mi 10-R1 Avg. 7:32 HR 142
Asics
DS-Trainer #1: 210 / / Asics DS-Trainer #2: 212 / / Saucony Rides #1:
218 / / Saucony Rides #2: 217 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | 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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AM: Slept in and ate breakfast with the family before going for a run with Kaitlyn. We got a "weather shell" for her stroller and it does a great job protecting her from the elements. It was raining from the get go, but not too hard and it was about 50F, so it felt good running. We did our loop of SugarHouse and the rain stopped long enough for Kaitlyn to share some of her Cheerios with the geese and sea gulls. Legs were more sore today (as to be expected two days after a race) but not too bad. We did a lot of looking around and just took it easy enjoying the rain and each others company. Mi 5-T1 Avg. 9:25 PM: After a few hours of work and some more family time did a second loop of SH. This time the weather was much nicer, the sky had cleared and it had warmed up a little. My stomach still had too much dinner in it but I managed to keep it. Mi 5-T2 Avg. 7:56 HR 137
Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 217 / / Saucony Rides #1:
218 / / Saucony Rides #2: 217 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Single: I didn't sleep well last night but managed about 6-hrs of "down" time. Got to lab by 6am and did a bunch of set-up to finally get out the door at a little after noon. Initially I was thinking about splitting today up and doing a track workout but once I got moving I changed the plan to some MP work. My main focus was each mile a little harder for 4 mi taking full advantage of the course topography. That being said I did one of my usual runs into Memory Grove, I just kept going to the temple for the extra distance. I did one mile warm-up and then started the "pace" portion. The first mile has equal up and downhill with the down coming first, 6:12 HR 158, nice and easy. Then the next mile is the firehouse mile and I started to pick it up, 5:53 HR 165. The 3rd mile is the "cheat" mile into Memory Grove, 5:49 HR 167. At this point there were tons of people around and I really started moving. This last mile felt effortless it was nice to float a little. It is also pretty aided, 5:32 HR 177. Then I just turned around and climbed all the way back to lab... Overall it was a beautiful running day. Right knee is still a little tight but still no pain. Mi 10-T2 Avg. 7:24 HR 156 Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
218 / / Saucony Rides #2: 217 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Feeling pretty tired. I got a little more sleep last night but yesterday must have been wearing on me. I ran a "new" loop from campus. Headed SW. The only problem with this is that it is ALL UP on the way back. Mi 6-R2 Avg. 8:35 HR 140 PM: Still feeling tired and my right knee was stiff for the first half mile. Then the run went fine. I was planning on six miles and headed toward the new Parley's bridge. However, I miss judged my way back and ended up with an extra mile. The weather was great and there were so many people outside enjoying it (though I only saw one other runner). I hadn't hydrated well during the day and that may have contributed to the fatigue and also a higher heart rate? Mi 7-R2 Avg. 8:19 HR 165
Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
218 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Single: Change of plans. Initially I was going to do some of the track work from Tues that I missed. However, with my knee being funny I came up a little early and went for a run with Kaitlyn instead. Pushed her twice around SH and stopped to play in the park for awhile. My knee was much better than yesterday. I'm also much more hydrated and glad my run kept getting pushed back as the weather was very nice after 4pm. Mi 7-R1 Avg. 8:20 HR 140
Asics
DS-Trainer #1: 215 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
225 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Single: Easy run. Into work by 6am, out the door about 10am. Continued with my "change of pace" and didn't run to City Creek again. I ran some of the SLC course and stopped at home on the way back to very briefly say hi to the family before they started lunch. Took it easy, knee continuing to improve. Mi 10-T1 Asics
DS-Trainer #1: 225 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
225 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(11) |
| | 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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Single: Easy run, sleep was interrupted but I felt rested. Met up with Chad and the Black Sheep for a trail run. I always forget how hard it is to get off of the pavement and do some climbing (I saw this every time...). This was the largest group I've run with since 2000. There were 16 people at the start and we stayed together more or less through the first leg of the run. It is a mixed group in age, ability, sex, career, etc. and always leads to some good conversations. During the run we had people branch off at different distances for shorter runs or more climbing. To give you an idea of the climbing for the loop we ran we covered 2115ft of ascent in the first 7 mi, with 5 of those miles over 300ft and one of those over 400ft. However, after the first pause I messed up with my Garmin as I had the auto pause turned off and didn't get the rest of the run. By Chad's Garmin we hit 13 miles total. My HR was being funny today. I don't know if it is the new monitor or what. I'm wearing it right now to test it and it seems to be fine, compared to a manual pulse. However, during the run it was consistently over 180 and hit the mid-200s three times. I was not pushing that hard and it did not feel like that level of exertion... Mi 13-T1 Asics
DS-Trainer #1: 238 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
225 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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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 | | 69.00 | 4.00 | 0.00 | 0.00 | 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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