| 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 | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 82.00 |
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| Night Sleep Time: 47.50 | Nap Time: 0.00 | Total Sleep Time: 47.50 | Weight: 0.00 | |
| | 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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Single: A couple crazy things. First I got 8-hrs sleep, you have to love Sundays. Second I ran without the Garmin or a watch (aren't you proud of me Jon?). After the nice nights sleep and church, went with the family and did a small loop of Miller Park. It is so nice down there and Kaitlyn loved throwing stones into the water. Then during nap time I went for my run. My Garmin wasn't charged so I decided to go "naked". I did 4 outer grass loops and one inner road loop. I kept the pace easy. I have a fun game I play with myself for easy days. To keep the pace slow enough that I can entirely nose breath. If I have to mouth breath I slow down. The weather was just perfect today, sunny with a slight cool breeze high 50s. I think I'm going to get to do more walking/hiking with the family later today. Mi 12-R1 Asics DS-Trainer #1: 254 / / Asics DS-Trainer #2: 252 / /
Saucony Rides #1: 259 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(5) |
| | 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: I slept in an extra hour this morning. My usual Monday meeting was canceled. It is strange sometimes when you get rest after not having it you truly realize how tired you were. Yesterday was the first day in about a month that I did zero work on top of that sleeping eight hours I thought I would be rearing to go this morning. It was not to be. However, I did finally get out for my AM run at about 10:30am. I just climbed Dry Creek and back. Mi 6-R2 Avg. 9:17 PM: After dinner did the suicide rock run. Nice climb out, nicer descent back. Get a little overzealous in the beautiful evening weather on the way back but otherwise nice and easy miles today. Mi 6-R2 Avg. 7:58
Asics DS-Trainer #1: 254 / / Asics DS-Trainer #2: 252 / /
Saucony Rides #1: 259 / / Saucony Rides #2: 260 // 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 | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Single: Not thrilled with my second attempt at the track. Now one thing to keep in mind is that I'm in a ramping phase. However, the last time I did a similar workout out was back on Aug 21st of '06 and I had 71 miles for the week. I've been more fatigued lately though, mostly non-running related. So here it goes. I went to the East HS track again for Yasso's I did 8x8 w/ 1/4 rest, 2-mi WU/CD to and from the track. The temp was nice but there was a good wind. I wasn't sure what to expect. In the back of my head I thought 2:35 but considering the results of last weeks track workout I didn't know what to expect.
81.8/81.0 2:42.8 (2:17) Not what I was expecting but this set the tone for the workout
82.0/80.5 2:42.5 (2:32)
83.1/79.8 2:42.9 (2:26) Not to spoil the fun but that was the fastest quarter of the day
84.5/80.2 2:44.7 (2:34)
81.6/81.6 2:43.2 (2:19) At least I'm consistent
82.9/81.4 2:44.3 (2:40)
84.2/80.7 2:43.9 (2:42)
85.0/82.5 2:47.5 (2:52) I hate to end on a slow note. I guess I left it on the track today... Overall not what I was looking for. However, considering I completely avoided the track in '07 minus a hand full of times I can't complain much. But for comparision the last time I did Yasso's in '06 I did 10 of them with the last the fastes in 2:29 with an average of 2:33.5 with the slowest at 2:35... Mi 10-T2
Asics DS-Trainer #1: 254 / / Asics DS-Trainer #2: 262 / /
Saucony Rides #1: 259 / / Saucony Rides #2: 260 // Adidas Adistar (flats): 157 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(17) |
| | 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 |
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AM: I finally have a moment to catch up on some details. Nothing too exciting. Got into work with the plan of running first thing but the 45F rain made me change my mind. The weather cleared up and I finally got out the door around 11:30pm. Started the run with two of the guys from upstairs. We ran together until the gate of City Creek and then I continued up on my own. Nice and easy pace. Trying to judge how my legs felt about yesterday. It did sprinkle on me for about a quarter mile but otherwise the weather was great. On the way back there was a lady stopped on the side of the road and as I got closer I realized there was a fox just trotting around about 30 ft away. He finally shuffled behind a bush and I continued on my way. Mi-12 R1 Avg. 8:08
PM: I somehow managed to get my stuff done early today and left about 30 minutes earlier which gave me enough time to do my second run with Kaitlyn. We just went to SH and she slid down the slide a few times and then we headed back. She also hung from the monkey bars all by herself! Mi-4 R1 Avg. 9:01
Asics DS-Trainer #1: 254 / / Asics DS-Trainer #2: 262 / /
Saucony Rides #1: 275 / / Saucony Rides #2: 260 // 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Single: I just didn't feel motivated today. I got enough done this morning but wasn't feeling "it". I had a rougher night and have been trying to get more than the 6.5 hours that looks like my new norm but the thunder storm woke me up and then I didn't quite rest after that. So got into work at the normal 6AM and out the door for my run about 11AM. I ran to SH stopping at home to say hi to Kaitlyn and Sandra at lunch. It is only a 5 minute stop but it is still nice to get to see Kaitlyn twice in a day instead of just the usual once. Starting from campus the first half of the run is mostly downhill and I let a couple of them be quicker but kept it relatively easy for a Thurs. Mi-11 T1 Avg. 7:40
Asics DS-Trainer #1: 265 / / Asics DS-Trainer #2: 262 / /
Saucony Rides #1: 275 / / Saucony Rides #2: 260 // Adidas Adistar (flats): 157
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Single: After yesterdays on-line discussions about fatigue I
decided that when my alarm went off at 5am I would set it for 6am. Just make up
the time over the weekend. I got a good portion of my work done by 9:30am and
went for an easy trail run behind Red Butte and This is the Place. I took Sasha’s
advice and did some “sleep running”… Mi 6-R2 Avg. 9:10
Asics DS-Trainer #1: 265 / / Asics DS-Trainer #2: 262 / /
Saucony Rides #1: 275 / / Saucony Rides #2: 266 // 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Single: Not good in the sleep department but a good run. Tried to get a group together but ended up just being Steve C and I. This actually worked great and I think we were pretty compatible pace wise unless he was slowing down for me. As planned we met at the Kmart parking lot (minus Walter) and headed up to the golf course. We ended up not starting until 6:50am. It was actually cold at the start but by the end it was 70. I would say a 25 degree swing over the run. We started out easy up the backside of little mountain, there were a ton of runners out there. I was surprised I normally only see cyclists. After we crested the top we more or less just let the pace dictate itself. We didn't pick a set pace we just kept it conversational and let the hill dictate our speed. The first 4 miles were all between 8:40 and 7:13, then we started to run. The next eight miles were all under 6 and we cooled down with the last 2-3 right around 7. For the mile past the zoo we did decided to put the hammer down for the last 0.75. We were hitting sub-5:10 the whole way with a good 100m at ~4:40-45 pace. We even maintained the 5:10 on the slight uphill toward the post-office. Overall I was very happy with how I felt with the pace as my HR never averaged over 170 except for the final two hard miles which were in 175 and 187. So even though the pace got quick the effort was reasonable. I did a cold bath after the run as my knee was a little tight but nothing like two weeks ago. Overall a great run, thanks for the company Steve. Mi 15-T1 Avg. 6:40 HR 158
Asics DS-Trainer #1: 280 / / Asics DS-Trainer #2: 262 / /
Saucony Rides #1: 275 / / Saucony Rides #2: 266 // 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 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 69.00 | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 82.00 |
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| Night Sleep Time: 47.50 | Nap Time: 0.00 | Total Sleep Time: 47.50 | Weight: 0.00 | |
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