| 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 | | 73.25 | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 81.00 |
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| Night Sleep Time: 45.00 | Nap Time: 0.00 | Total Sleep Time: 45.00 | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Single: It is great training on feel. Yesterday I was planning on an easy 10-miles today. However, after church I had to go into work and before I knew it the time was 4:45pm... So I went home for dinner and did a Liberty Park run afterwards. I went there thinking I was going to do the easy run. However, the weather was perfect (shirtless with no sweat) and once I started moving it felt so easy on the flat ground. This has to be one of the flattest places to run in SLC. I ended up doing just over 4 loops with each loop ~1.5 miles. The first 2-miles I took med-easy (7:01, 6:59). Then I thought it would be fun to negative split each mile, the next 2-miles (6:55, 6:44). Then I just started getting carried away (6:36) for the final mile I decided I wanted to race the cars, (they move very slowly around the park). It was still fun to try and for a portion I dropped it down under 5:15 to pass two of them (5:39). Overall, I felt great afterwards but had to head straight back to work. Big deadline, but I just finished and am heading home now. Mi 6-R1 Avg. 6:39 HR 161
Asics
DS-Trainer #1: 238 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
231 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM: Yesterday was definitely tiring. Overall the weekend was exhausting however
I still managed to drag my butt out of bed. I had two meetings today so I knew
if I wanted to get in some miles I would have to start early. 6hrs of sleep in
by 6AM and did 6 miles before meeting number 1. Just very easy to and from
overlooking Memory Grove. Mi 6-R2 Avg. 6:39 HR 161
PM: After dinner another easy run past Parley’s and back. Nothing too
noteworthy other than it was a beautiful evening for a run. Mi 8-R2 Avg.
Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1:
231 / / Saucony Rides #2: 244 // Adidas Adistar (flats): 157 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 9.25 | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: I finally did a track workout.
I’ve been toying with the idea for a long time and have been “afraid” of the
track for awhile. However, I really think I need some FAST work if I want to
make a large enough dent in my next marathon time. The biggest confounding
factor has been the sleep and work issue. The last four days I’ve totaled only
about 24hrs of sleep most of that was not restful… The work thing did come
around and should be submitted a few days early which is a first for me. Anyway
on to running. After getting into lab at 5:30am and setting up a bunch of stuff
I jogged (8:45 pace) down to the East High track (literally it is 550ft lower
in 2.11 miles). My plan was for a ladder workout and though my legs felt very
flat I wanted to try to run by feel on the way up and try and repeat on the way
down or negative. Here is the workout distance time (recovery distance time),
the old fashioned way with my watch not Garmin…
200 35.67 (200 75.89) yuck had wanted
33 or lower
400 74.85 (200 75.97) yuckier had
wanted 72 or lower
800 2:38.16 (400 2:30.19) I wish
the 400 rest was my 800 time…
1600 5:30.48 (400 2:19.82) At this
point I just conceded that my goals were too high for today and the sleep deprivation
was playing a toll. So I stopped and did some pushups and just finished up the
ladder without anything in mind.
800 2:47.05 (400 2:31.49)
400 80.89 (200 80.74)
200 37.32 (200 81.26)
Then a brief walk and the climb
back to campus (9:39 crawl). Yep back up that hill after that s..l..o..w.. workout.
The only consolation was there was a group of military runners also doing a
workout and at least they were impressed a few even made some nice comments.
That helped me push to the end of the run. Mi 8-T2
PM: Just trying to boost my mileage
this week with a lot of easier miles. My knee was completely thrilled with the
track work this morning but after about ½ mile it loosened up and let me enjoy
the beautiful dusk weather. Mi 4-T2 Avg. 8:40
Asics
DS-Trainer #1: 238 / / Asics DS-Trainer #2: 239 / / Saucony Rides #1: 231 / /
Saucony Rides #2: 244 // Adidas Adistar (flats): 157
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Not sure if I’ll do a second run but for now AM. This
was a mental strength easy run. Meaning let’s see what I’ll put up with. I did
get an extra hour sleep last night which is great. Also, my knee felt perfectly
normal this morning?! I won’t complain about that one. I did get into work
early with the plan of running right away. However, I went to set-up one thing
and 15’ quickly blossomed into 1.5 hrs. So I finally got out about 8:30am. Now
here comes the mental strength test. One mile in the rain started. This wasn’t
too bad as it was just over 50°F. Then at 2-miles it started hailing, not large
hail (actually only rice size) but it stung. By 3-miles the hail stopped but
then it got windy. Luckily that didn’t last long and the last 4-5 miles were
just wet and by then I was cold. However, it was a great run. It was fun being
out there and I like the challenge of the weather. Mi 8-R1 Avg. 8:04
PM: The answer was yes. I can't get enough of this rain. It is so nice to have some moisture in the air again... I can't believe that I actually sometimes miss the sweat of St. Louis summers... I just did a very easy loop around home. Mi 4-R2 Avg. 8:14
Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 239 / /
Saucony Rides #1: 239 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Managed 6.5 hrs of sleep. In to
work at 6am, planning on running right away but changed my mind to wait a
little later. Finally got out at 10:40am and did a 3xmile w/ ½ mile recoveries.
I ran my usual Memory Grove out and back starting the first mile repeat at the
FireHouse. Then for the recovery I turned back and ran the ½ mile back up and
repeated. This way I ran my 8-mile course in 10-miles, a fun little twist. I was
much happier with this workout compared to Tuesday. Here they go…
Mile 1 5:39 Down 143ft Rest 4:26 Up 66ft
Mile 2 5:29 Down 122ft Rest 4:28 Up 149ft (went up City Creek instead of
the way I came)
Mile 3 5:14 Down 231ft (was shooting for 5:19 but I’ll take it!!!)
Then I recovered the 4-miles back to
lab. The run was great. In addition to the nice mile splits the quails were out
in force. I think they are the funniest birds ever. I love to watch them run,
and the funny feather on the males makes me laugh every time. On top of it
there were two hummingbirds playing around the Shriner’s Hospital on my cool
down just darting back and forth in front of me. Mi 10-T2 Avg. 7:26
PM: Just three easy TM miles while on
daddy duty. Mi 3-T2 Avg. 8:00
Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 252 / /
Saucony Rides #1: 239 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: Long day at work, mentally more than physically. Then dinner with the family at Mazza on 15th. It was our first time there. The food was great. After dinner I braved some SH loops on a full stomach. Mi 8-R1 Avg. 8:09
Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 252 / /
Saucony Rides #1: 247 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Single: Did not do the run I had initially planned. When I woke up (tried to) I was too tired for it. I did get out the door anyway and just started running. The first two miles have a substantial climb and I kept them easy. A little into it I decided I wouldn't completely scrap the workout and do 4x4mile as follows. First, 9+; Second, 8-9, Third 7-8, Fourth 6-7. The weather behaved itself and though it was in the upper 40s it felt great because the rain stayed in the clouds. Saw a few other runners and a bunch of cyclists as I headed to Old Mill Golf Course and back. Legs were pretty tired and even the 6:30 pace for the last four miles felt tough. However this was my highest mileage week since the week of March 10th so that was understandable. Mi 16-T1 Avg. 8:01
Asics DS-Trainer #1: 254 / / Asics DS-Trainer #2: 252 / /
Saucony Rides #1: 247 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 73.25 | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 81.00 |
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| Night Sleep Time: 45.00 | Nap Time: 0.00 | Total Sleep Time: 45.00 | Weight: 0.00 | |
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