| 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 | | 61.00 | 2.00 | 0.00 | 0.00 | 63.00 | 0.00 | 0.00 | 63.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | 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 | 3.00 | 0.00 | 0.00 | 3.00 |
| Ran with Sandra and Kaitlyn. Nice easy miles pushing the stroller around SH. My legs are noticebly sore from yesterday but it was well worth it for the mental break and the view... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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My usual morning loop of SH. It was already pretty warm at 5:30am. I'm paying for my random running of Black Mountain Saturday but it was well worth it. Avg. 8:52 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| I ran an easy 10 this morning. My home loop plus ~2 loops of Sugarhouse. During the middle mile, I ran into Chad and the BS. Ran a little with them just catching up with Chad, it had been about a month since I had seen him. I could tell I was tired. When I told Chad which grant I was applying for I actually got the name backwards. My legs were feeling better but still only about 5-hrs of sleep and I was not ready to do a workout with them. Now a confession. Chad mentioned something about the “craigs” spelling? at the top of Little Black Mountain. Since I didn’t know what he was talking about I had a look on the internet to see what the summit elevation should be. Two different sites I found have it at 8040ft, putting my 7812 a bit shy. The strange thing is that one site has some photos of the final summit that looks familiar but who knows? The moral of the story is that I will just have to run the Steeplechase next year so that I know for sure that I made it to the “top”. In any case, the ~3000ft climb I did on Saturday was still exhilarating and has given me a taste for more. Who knows maybe I will run the Wasatch 100 before I leave SLC??? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Nothing fun to report. Slept in an extra hour. Then did 3 outer, 1 inner loops of SH from home. Had to make it home in time for the neighborhood breakfast with the family. After a loop in the kiddy parade we just crashed and relaxed. Kaitlyn is still a little to young to stay up for the fireworks so early day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Exact same run as yesterday (but about 4 minutes slower). Still just building base. It is amazing, I ran an hour earlier and it was about 10 degrees warmer. Stay hydrated today!!! The other crazy thing was the wind this morning. I hope none of you blew away. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| Working from home today. So I ran with Sandra and Kaitlyn when they woke up. Not as hot as yesterday. Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
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AM, BST South, Out and Back. I ran this as an easy run. Started out at 8:51, 8:18, 8:27. Then I settled into a ~7:20 pace after going over I80. I kept this pace until mile 15 when I let loose a little. I didn't go crazy but I didn't hold back either. The last two miles to my house are aided with a 2-4% grade and I hit 6:34 and 6:18. After stretching for ~20 min and icing for 15 min my legs felt great. This is my longest run since Dec and I haven't had injury site pain for over two weeks now. Overall happy with the mileage and pace, overall avg. 7:31. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 61.00 | 2.00 | 0.00 | 0.00 | 63.00 | 0.00 | 0.00 | 63.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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