| 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 | | 37.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 37.50 |
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| Asics DS-Trainer #5 Miles: 6.00 | RM 090416 Miles: 0.26 | Brooks Launch #1 Miles: 2.50 | Saucony Rides #6 Miles: 9.50 | Asics DS-Trainer #4 Miles: 8.00 | Saucony Rides #7 Miles: 11.50 |
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| Night Sleep Time: 41.50 | Nap Time: 0.00 | Total Sleep Time: 41.50 | Weight: 0.00 | |
| | 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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Yes I am still alive and still getting in some runs... Just came back from Belgium to a number of deadlines. I have both a grant update and manuscript resubmission due this Friday. Good news is I just finished the update and only have one "quick" experiment to complete tomorrow. Bad news is that I'm still in lab. Good news is that I was able to take a run break with a friend in lab to Memory Grove. This is all being typed on Wed... On Sunday (today) I just had time for a home loop. Avg. 6:54 HR 158
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work work and more work |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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More work but things are moving in the right direction. Commute run. Avg. 9:33 HR 138
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| RM 090416 Miles: 0.25 | Brooks Launch #1 Miles: 2.50 |
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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 |
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See Sunday's entry. Today was a very productive day but very long. I did get my dinner/bedtime break with the family and a run break with a friend. Memory Grove work loop. Avg. 7:36 HR 151
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| Saucony Rides #6 Miles: 7.00 |
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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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| | 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 |
| When it rains it pours. The good news is it is raining gold. However, even too much of a good thing can be bad. But for now I'll ride the wave and enjoy all the positive outcomes while I have them. Zombie Commute Run Avg. 10:07
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| Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Somehow I survived the week. The manuscript is not out the door yet but I'm waiting another 20 min for the last experiment to be done. Good news is that I had an hour and a half incubation so that I was able to get in a run. I decided to push my luck and squeeze in a full 8 mi. I did a City Creek and back run. It was HOT at 2pm. To help make sure I hit my time mark with time to shower I surged the FireHouse mile (5:18). I did stop for water three times during the run. Happy Friday to everyone and to those traveling be safe and have fun!
Avg. 7:14 HR 163
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| Asics DS-Trainer #4 Miles: 8.00 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Catching up on sleep and enjoying a weekend off from work. Did an early morning south loop before the family woke up. Home in time to wake up the girls and have breakfast before going to watch mommy run in the "Dirty Girl" race... Avg. 8:22 HR 136
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| RM 090416 Miles: 0.01 | Saucony Rides #7 Miles: 11.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 37.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 37.50 |
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| Asics DS-Trainer #5 Miles: 6.00 | RM 090416 Miles: 0.26 | Brooks Launch #1 Miles: 2.50 | Saucony Rides #6 Miles: 9.50 | Asics DS-Trainer #4 Miles: 8.00 | Saucony Rides #7 Miles: 11.50 |
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| Night Sleep Time: 41.50 | Nap Time: 0.00 | Total Sleep Time: 41.50 | Weight: 0.00 | |
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