| 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 | | 43.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 43.50 |
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| RM 090416 Miles: 0.41 | Asics DS-Trainer #4 Miles: 20.50 | Saucony Rides #6 Miles: 7.00 | Brooks Launch #1 Miles: 4.00 | Saucony Rides #7 Miles: 12.00 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Evening run after a day of family fun. Did Sugar House loops. Goal was to push it some but even with the 7:30pm start it was still pretty warm for doing anything too crazy.
Avg. 7:09 HR 158
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| RM 090416 Miles: 0.12 | Asics DS-Trainer #4 Miles: 10.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Happy 4th of July! |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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The day felt like a Monday but I guess that is understandable. Just did the Suicide Rock/Tanner Park loop. Avg. 7:35 HR 150 |
| Saucony Rides #6 Miles: 7.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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From home to 4 Sugar House loops, 3 outer and 1 inner.
Felt sore but good to be pushing it. One mile warmup 8:11 then one mile hard 5:32 followed by a sustained push. Long day at work both in the "office" and away. Got a lot done but still so much more to finish this week... Avg. 7:04 HR 160
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| RM 090416 Miles: 0.26 | Asics DS-Trainer #4 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Commute runs. Have to get a bunch of computer work done today so opted to work mostly from home (much fewer distractions...). Ran into work to take care of about 2 hr of bench work and then ran home via the girls dance class so I stopped there and watched some of that before continuing home in the car with them. Since that on the computer trying to get some other stuff done. 1st half Avg. 9:47
2nd half Avg. 7:38
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| Brooks Launch #1 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Early morning run to end the week. It was nice running when the temps were still below 70F. The run felt good and my legs felt much better than they have the rest of the week. I did a south loop all the way to 4500S and back. I'm sure I'm still recovering some from the past few weeks of work and travel. Today is no exception from work but at least I'm doing computer work again today so I'm working from home. 100% more efficient use of my time! Avg. 7:30 HR 153
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| RM 090416 Miles: 0.03 | Saucony Rides #7 Miles: 12.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I think the thing I have found most difficult with training at a "Fast Running Blog" level meaning to improve instead of just stay healthy is the title of my blog. Finding that balance. As age and work add up some things take longer to do and rest becomes more important. Today was a rest day of sorts that destroyed my legs but in a good day. Went for a 5 mi hike to the Grandeur Peak summit with a friend. My quads are still sore today (Thursday) when I type this. Speaks more to how bad of shape I had gotten myself into. Then went for a 3 mi walk with my 2 yr old. She even walked two of the miles herself! |
| 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 | | 43.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 43.50 |
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| RM 090416 Miles: 0.41 | Asics DS-Trainer #4 Miles: 20.50 | Saucony Rides #6 Miles: 7.00 | Brooks Launch #1 Miles: 4.00 | Saucony Rides #7 Miles: 12.00 |
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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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