| 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 | | 82.00 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 85.00 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | Weight: 0.00 | |
| | 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 |
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Single: Today I wanted to do something flat. So I drove out
to Liberty Park and ran the marathon course back to the 18 MM along 500E. The
elevation ranged between 4250 and 4300 so it was as flat as it gets for this
area. I planned poorly and didn’t have water but finally found some on the way
back. Overall, an easy paced run and no major aches and pains after yesterday’s
workout. Mi 12-R1 Avg. 8:11 Asics DS-Trainer #2: 357 / / Saucony Rides #1: 351 / /
Saucony Rides #2: 349 // Adidas Adistar (flats): 175
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Here is going to be my true test. I'm blog tapering. I have a guest visiting this week so my schedule is going to be all over the place. To hopefully help still get some stuff done I'm going to try and only check the blog now and again after/if I'm able to get in a PM run. This morning was more ASAHP and it felt fine, much better than last week. Mi 8-R1 Avg. 9:28 PM: Just to the BST and back. Nothing special but at least I got the run in. Mi 4-R1 Avg. 8:50 Asics DS-Trainer #2: 357 / / Saucony Rides #1: 363 / /
Saucony Rides #2: 349 // Adidas Adistar (flats): 175 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM: Four Chad sightings, one run, beat that! Into work extra early. Set one
thing up and then out the door for a 4xmile workout. I was feeling very
sluggish and almost scrapped the workout but in the end decided this is when it
is time to build some character. Out to the FireHouse Mile and then start,
6:03. This one felt much harder than it should have. Then turned around for a ½
mile recovery (Chad sighting one). Then back around for mile two, 5:45. Felt a
little easier but this one has more downhill. Stopped for water (Chad sighting
two). I did another ½ mile recovery up City Creek and Chad continued on
powering up the hill as I turned around for another wimpy downhill. Mile three,
5:35. I was more or less done at this point. Did a full mile recovery so that I
wouldn’t have to do any of the final repeat going uphill. Last mile down
Gravity Hill (Chad sighting three). This hill seems like it should be downhill
but I was hurting and the effort felt harder than what the pace said, 6:10. I
little more recovery jog (Chad sighting four) and then cool down back to
campus. It was not a tough workout but it felt hard. It has been awhile since I’ve
done two workouts so close together (Sat/Tues). I have to get used to 2 or 3
quicker days a week again. Also, the fact of a house guest and truncated sleep
may have had something to do with it. Overall though I felt fine with the
effort. Mi 12-R1 Avg. 8:11 PM: No surprise but I'm a little tired this evening. Just an easy loop around home. Mi 4-R1 Avg. 9:14
Asics DS-Trainer #2: 357 / / Saucony Rides #1: 374 / / 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 |
| | Comments(5) |
| | 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 |
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AM: Just giving my legs some more rest. Into work very early to set up then back home for the Parley's loop. Followed by a short hike at the top of Millcreek. Mi 7-R2 Avg. 9:18 PM: After a day of driving around and seeing the Salt Lake and the Copper Pit home for a SH loop. I always say that I don't watch my food, however I know I eat healthy most of the time because when I don't I really feel it. I had hot dogs for lunch and Panda Express for dinner with a bunch of Pepsi and man I felt like my guts were going to come out the whole way. Mi 5-R2 Avg. 8:57
Asics DS-Trainer #2: 357 / / Saucony Rides #1: 374 / / Saucony Rides #2: 361
// 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(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Single: Long day. In the morning went to Antelope Island. Then into work. After that some family time and then made dinner. Was hoping for it to cool off but still at 7:45pm the computer said 92F so I went out anyway. I wanted to do some speedwork. I wasn't exactly sure what I was going to do but was thinking some MP miles on the SLC course and some quarters on the track. For the MP miles I wanted MM 4 and 5 back to back. I looked up 2:30 pace for those miles on the course tool and it was a 5:11 and 5:24. With the heat I wasn't sure but I went for it anyway. Both are down 21 but the first is obviously more down. It does have a lot of "hairy" spots though when the course is not closed. I managed a 5:15.2. But I was dead after that I decided against the second mile back to back. I continued on to the track and did 8x400 with 200 job recovery. I was just thinking 75-80 or goal 10K pace.
78.8
77.2
78.0
76.4
79.0
76.2
76.9
76.2
Overall, I was happy with the workout. The effort felt much harder than I would have liked but with the heat I'm not surprised. I then continued on the marathon course to about the 8MM and straight back home. Mi 11-T2 Avg. 7:37
Asics DS-Trainer #2: 368 / / Saucony Rides #1: 374 / / Saucony Rides #2: 361
// 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(3) |
| | 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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Single: Chose sleep over temperature. Bad idea. The only time I had to run today with getting the full 8hrs sleep was at 2:30pm (95F). It was HOT!!! stopped twice for water. The morning was nice though as we went up to Bridal Veil Falls and hiked around there. Mi 8-R2 Avg. 8:58 Asics DS-Trainer #2: 368 / / Saucony Rides #1: 374 / / Saucony Rides #2: 369
// 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 |
| | Add Comment |
| | 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 |
| Single: My legs just never woke up this morning. My right knee was tight on the way back. Wasatch out and back. Mi 14-R2 Avg. 8:56 Asics DS-Trainer #2: 368 / / Saucony Rides #1: 374 / / Saucony Rides #2: 384
// 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 82.00 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 85.00 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | Weight: 0.00 | |
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