| 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 | | 75.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 75.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.00 | Total Sleep Time: 48.00 | Weight: 0.00 | |
| | 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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Single: Decided to run the course I initially had planned for yesterday. Parked at the City Creek Gate and did a naked run to the top and back. Therefore not sure of the climb but the distance I'm pretty sure on. Turns out the other week when I turned around I was within site of the final rest area on the way up. There were not many people out as it was the middle of the day but over all it was very pleasant running. Started the day with a full 8hrs sleep, church, normal errands, and then during nap time went for the run. The car had 85F but about half way through the run it clouded over and it felt much cooler. The "fun" part of the run is I finally saw a rattlesnake. By finally I mean I've been looking for one. When I was little I wanted to be a herpetologist and have always been fascinated with snakes. Over the last few weeks I've seen a lot of gopher snakes and "green racers". I'd heard there were rattlers out here but this was the first I've ever seen in the wild. It was going across the road and at first I thought it was just another gopher. Then when I approached it, it did its little aggressive stance and even gave me a rattle of its tail. Kinda cute as it was very little and I could hardly hear the rattle. It had to have been 9-in. at the most. While I was standing watching it a family came by and they also stopped to look at it until it finally went completely into the bush. The run otherwise was uneventful. My left ankle/shin were pretty sore from all the turns it took on the trails yesterday but everything else felt fine. Mi 11-R1
Asics DS-Trainer #1: 325 retired / / Asics DS-Trainer #2: 334
/ / Saucony Rides #1: 320 / / Saucony Rides #2: 326 // Adidas Adistar (flats):
175
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Single: My left shin/ankle was still feeling off so I’m
going to change my plan for the week and cut back on my mileage. It is not in
pain but one of those feelings that makes me not want to tempt it. Perfectly
fine on ups but more sore when I’m heading down. Just to the Memory Grove
overlook and back. Mi 6-R1 Avg. 9:21
Asics DS-Trainer #2: 334 / / Saucony Rides #1: 326 / /
Saucony Rides #2: 326 // Adidas Adistar (flats): 175
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Single: The key is to listen to your body and not some silly notion of having to run 6-days a week or 80 miles this week and 85 the next. My shin told me to back off yesterday and I did. I took ~36hrs off and my run today I felt nothing. Amazing what the right amount of rest at the right time can do for you. Parley's loop at ~8:30pm temp felt cool at 80F. Mi 7-R1 Avg. 7:52 Asics DS-Trainer #2: 334 / / Saucony Rides #1: 333 / /
Saucony Rides #2: 326 // Adidas Adistar (flats): 175
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM: In to work a little early this morning. Air quality still very poor. Shin/ankle still fine but right knee is being itself again. No worries there though. Took it nice and easy. Left lab ~8am, starting to warmup but not too bad. Especially after hearing it is supposed to hit 109 in St. George today no complaints from me. Did a SH loop and stopped by to say good morning after breakfast to the family on the way back to campus. Mi 9-R2 Avg. 8:57 PM: Feeling much better. Very productive day at work, which always helps. For the evening run did a SH loop from home. Mi 5-R2 Avg. 7:20 Asics DS-Trainer #2: 334 / / Saucony Rides #1: 333 / /
Saucony Rides #2: 340 // Adidas Adistar (flats): 175 |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: ASAHP run. A little earlier this morning and it was actually below 80F during the run. I started out on the trails behind Red Butte and This is the Place. Then around the zoo to time it perfectly running past the house to wake up Kaitlyn. Then on down to 15th and back through campus. A new loop with some old elements. Mi 8.5-R2 Avg. 9:45
PM: Nothing too special about my day. I’m still dealing with paperwork from the Dec 31st car crash that puts me in a bad mood. I did get my orthotics recovered today. The old cover lasted about 18-months but it was starting to separate and I was getting blisters (including three from WBR). I’ve tried to wean myself off them after SLC but my knee flared up the first run back so why fix something that’s not broken. Just to SH and back. Mi 4.5-T2 Avg. 7:34
Asics DS-Trainer #2: 339 / / Saucony Rides #1: 333 / / Saucony Rides #2: 349 // Adidas Adistar (flats): 175
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Single: Naked run with the guys upstairs from lab to coach Mike's via an elephant's trunk. I'll leave you to decipher that. Mi 6-R1 Asics DS-Trainer #2: 339 / / Saucony Rides #1: 339 / / Saucony Rides #2: 349 // Adidas Adistar (flats): 175
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Single: Group run with a downhill St. George "MP".
Met at the Kmart with Chad, Walter, Megan, Josh, and Lisa. Lisa was kind enough
to drive us all to the start near the Little Dell Golf Course where we met up
with Steve C. We then proceeded up Little Mountain as a group. It was actually
cold at the start but soon was more than warm enough. After the crest Steve and
I started our push and continued to accelerate down the canyon. This is such a runable
grade that you just kind of go with it. There were about 50 hummingbirds along
the path. But there were also about 500 bikers, most of which were very
encouraging about our pace as we made our descent. Also, near the top there was
a huge group of runners making their way up. Anyway on to the workout. The
first mile down only part of it were we pushing 6:28, then we started to settle
in, 5:44. I could tell that despite Steve’s late night with his brother he was
going to make sure I stuck to my workout plan. The next miles were 5:32, 5:27,
and 5:29. Almost exactly the 5:30 pace we had talked about the day earlier. For
the last three miles we had also talked about pushing it and we sure did. They
were 5:24, 5:18, and 5:07. For that last mile Steve dropped me almost
immediately and was definitely under 5. For the last quarter I was about
4:55-58 the whole time, avg. HR 182 Max 192. After that we turned back up to
meet up with the rest of the group. We then added on a few miles for a total of
18 for me. Overall I was very happy with the workout for about 7.5 at "effort", especially after a poor
beginning to the week. Mi 18-T2 Avg. 6:54.
Asics DS-Trainer #2: 357 / / Saucony Rides #1: 339 / /
Saucony Rides #2: 349 // Adidas Adistar (flats): 175
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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 | | 75.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 75.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.00 | Total Sleep Time: 48.00 | Weight: 0.00 | |
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