| 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 | | 50.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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| RM 090416 Miles: 0.88 | Brooks Launch Orange #2 Miles: 13.00 | Saucony Rides #8 Miles: 20.00 | Brooks Launch Blue #3 Miles: 11.00 | Saucony Rides #9 Miles: 6.00 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | 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 |
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Suicide loop plus a little near Sugarhouse. Avg. 7:32 HR 159
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| RM 090416 Miles: 0.10 | Brooks Launch Orange #2 Miles: 8.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A&W commute in reverse plus. SUPER HOT!!! 101.5F by window thermometer. Did my "nose run" meaning I would not go faster than breathing through my nose only would allow. I was the only nut running out there.
Avg. 8:12 HR 144
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| RM 090416 Miles: 0.08 | Saucony Rides #8 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(3) |
| | 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 |
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AM: Early commute run in. The moon was blood red. It was already warm at 5:15am, ~75F. 2.5 mi Avg. 9:17 HR 133 PM: Late Suicide loop with John, plus some running around Sugarhouse. Even with the later start the temp was still ~90F. But after yesterday's run did not feel that bad. 8.5 mi Avg. 8:14 HR 135
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 11.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Happy 4th All! Up early to beat the heat and I had to stop into lab for a moment. Then back in time so my wife could get her run in before we all headed over to the neighborhood breakfast. Took the mid-campus way back from lab. Have spent the day lounging around but have to work a little more before getting the grill out for dinner. Avg. 9:00 HR 134
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| RM 090416 Miles: 0.25 | Saucony Rides #9 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ended up sleeping in this morning and getting a ride into work. Then I took advantage of the cooler temps brought by the much needed rain today and did a longer reverse A&W commute home. So far so good. Avg. 7:44 HR 157
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| RM 090416 Miles: 0.08 | Saucony Rides #8 Miles: 7.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Thought about taking today off but needed a run by the end of the day. Let a little early and did a SugarHouse loop. Got a pretty good sweat going which is sometimes hard to do here. I guess the rain yesterday helped put a little moisture in the air.
Avg. 7:37 HR 146
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| Brooks Launch Orange #2 Miles: 5.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Well as planned I repeated last Saturday's 5K TT. Today I was feeling much better than the previous week but it was windy and warmer than last week. Same plan, 1mi wu, 5K and 2mi cd. Ran it 42 seconds faster to top off a 50 mi week so over all very happy with the way things went this week for running. Yes the foot is still bothering me a little but even with the restored mileage and workout it is no more than when it started. If anything a bit less. 1mi wu to Sunnyside: 9:23 HR 131 5K TTv2 Mi 1: 5:33.7 HR 170 dwn SunnySide
Mi 2: 5:36.2 HR 175 dwn 1300E
Mi 3: 5:46.9 HR 182 dwn 1300E
0.12: 0:39.8 HR 154 5:28 pace finishing at 2100S TOTAL: 17:36.6 HR 176 According to the course tool the second mile should be the fastest. It never works out that way for me. As far an even pace workout goes I'm fairly happy. From my HR you can tell I'm having to push a bit harder though. Mi difference 1: -2sec, 2: +1sec; 3: +2sec; end =
2mi cd back up home: 8:35 HR 153
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| RM 090416 Miles: 0.35 | 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(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 50.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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| RM 090416 Miles: 0.88 | Brooks Launch Orange #2 Miles: 13.00 | Saucony Rides #8 Miles: 20.00 | Brooks Launch Blue #3 Miles: 11.00 | Saucony Rides #9 Miles: 6.00 |
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| Night Sleep Time: 44.50 | Nap Time: 0.00 | Total Sleep Time: 44.50 | Weight: 0.00 | |
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