| 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 | | 43.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 43.50 |
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| Brooks Launch #1 Miles: 8.50 | Asics DS-Trainer #5 Miles: 8.50 | Saucony Rides #6 Miles: 14.50 | Saucony Rides #7 Miles: 12.00 |
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| Night Sleep Time: 40.00 | Nap Time: 0.00 | Total Sleep Time: 40.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Feeling really good after the effort yesterday. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| Happy Memorial Day. Had planned a trail run with a friend from work but because of the below freezing windchill and SNOW on the ground did a different run on my own. Ran from work down into Memory Grove and back on 3rd. Avg. 8:43 HR 130 Ascent 1479ft
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| Brooks Launch #1 Miles: 8.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Work is starting to hammer me again. Between two talks and a poster to present in June I have three trips in the next 8wk! Very different than my normal schedule. At least one trip is non-work... As part of my stress relief and as a confidence builder for the half coming up (June 11th!!!). I did the exact same run as yesterday but today I hammered the Firehouse and Memory Grove miles with ~.75 mi rest in between. My main goal being to negative split the second with a hoop dream of having both under 5min. ~2 mi warm-up
Fire House 5:09.8 HR 175 Ascent 30ft Descent 210ft
Memory Grove 5:00.8 HR 176 Ascent 22ft Descent 209ft Overall happy with the run. Only thing sore is my calves. Another busy work day tomorrow we'll see how some rest goes. Avg. 7:16 HR 161
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| Asics DS-Trainer #5 Miles: 8.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| A busier day than I thought... Only time for a few miles from home. |
| Saucony Rides #6 Miles: 3.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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The next few weeks are going to be busy so the focus of my "training" will be maintaining a balance between the demands of this and staying healthy. Today I worked 5:30am-5:30pm. Managed to get home for family dinner and some playtime before bedtime. Then just did the treadmill. I did my favorite treadmill workout which is an acceleration run. Started at 8min pace increasing 0.1 mph each 0.1 mi up to 11.4 mph. Avg. 6:28
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| Saucony Rides #6 Miles: 4.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Wow was this a week... Survived it but it sure was busy. Part of the problem with setting your own workload and having a lot of ambition I guess. Good news is I can also have flexibility with my hours so I went home early and took both girls on my run today. We did the Suicide Rock loop but stopped at Dog Park for them to play at the playground for a while before heading home. Avg. 8:49 HR 136 pushing both girls
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| Saucony Rides #6 Miles: 7.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Had to work this morning and will have to work more today. But took a long break in the late morning with the family for a run to the Memory Grove overlook. On the way back we stopped both at a playground for a little and had brought a kite with in the stroller and stopped to fly that for a little as well. Avg. 10:00 HR 131 pushing both girls, Ascent 1533ft Descent 1595ft
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| Saucony Rides #7 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 43.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 43.50 |
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| Brooks Launch #1 Miles: 8.50 | Asics DS-Trainer #5 Miles: 8.50 | Saucony Rides #6 Miles: 14.50 | Saucony Rides #7 Miles: 12.00 |
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| Night Sleep Time: 40.00 | Nap Time: 0.00 | Total Sleep Time: 40.00 | Weight: 0.00 | |
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