| 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 | | 33.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 33.00 |
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| RM 090416 Miles: 0.56 | Saucony Rides #9 Miles: 8.00 | Brooks Launch Orange #2 Miles: 5.50 | Saucony Rides #8 Miles: 14.00 | Brooks Launch Blue #3 Miles: 5.50 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | Weight: 0.00 | |
| | 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 |
| Swapped from yesterday and I ran first. Then a long family day with church followed by a farewell to some friends that are moving to MN. I did my original home loop. Avg. 8:05 HR 133
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| RM 090416 Miles: 0.28 | Saucony Rides #9 Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Today did not work out as planned but I did get a bunch done at work. Commute run home. Avg. 7:13 HR 136
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| Brooks Launch Orange #2 Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A&W Commute run in. It was nice out this morning. |
| Saucony Rides #8 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM1: Commute run early. Late night due to some problems at work and then an early rise to get to an experiment at 6am.
Mi 2.5: Avg. 9:04 HR 140
AM2: Dry Creek run with John in place of a coffee break. Good to talk in the mountains.
Mi 3: Avg. 9:21 HR 151
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 5.50 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick out and back from home. Avg. 7:55 HR 141 |
| RM 090416 Miles: 0.27 | Brooks Launch Orange #2 Miles: 3.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Quick out and back run. |
| Saucony Rides #8 Miles: 3.00 |
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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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| | Race: |
Strive for 5K (3.12 Miles) 00:17:52, Place overall: 4, Place in age division: 2 | | 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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We did a family race day today. The race was well organized and offered $100 each for overall winners. The winning time was 16:09. I was really on the fence about doing a race but figured if it was a family event I would enjoy it and not push too hard. My foot more or less behaved itself and the only thing I noticed during the race was my knee. I had a little work done by a chiropractor at the race and it loosened things up a lot. On to the race. I noticed a few guys wearing college singlets and a bunch of high schoolers. It was very humid but luckily overcast and not the forecasted 90F. Sandra and I did a warm-up together for 1.5 mi and then to the line. There were only about 200 runners there but they had signs to make sure people lined up by pace, which is always nice. I started talking to one of the high school guys and he said the returning winner was there, last year won in 16:30ish. He mentioned he had finished 3rd the last two years (and did again today). The first mile had a number of young guys go out too fast and then fall back. One guy passed me at about 1/2 in only to fall back at the mile. The returning champ, high school guy and a third guy were right behind the pace car and that is about how it stayed from mile 1 to the finish. There was a bit of a race going on between those three but I just observed I was too far back to be any threat to them and no one was within striking distance of me after the mile mark. I am glad I did the race. I will see how much my foot complains tomorrow though... My wife finished 3rd in the women's race and my daughters got to run a 1/2 mi and 50 m race (with numbers, shirts and medals). So all and all it was a great family morning. Mi 1: 5:29.3 HR 180
Mi 2: 5:54.1 HR 186
Mi 3: 5:52.4 HR 189
0.12 Mi: 0:37.1 HR 190 TOTAL: 17:52.9 HR 185
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| Saucony Rides #8 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 33.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 33.00 |
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| RM 090416 Miles: 0.56 | Saucony Rides #9 Miles: 8.00 | Brooks Launch Orange #2 Miles: 5.50 | Saucony Rides #8 Miles: 14.00 | Brooks Launch Blue #3 Miles: 5.50 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | Weight: 0.00 | |
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