A Balance, Redefined

Des 10K

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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...

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 331.25
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 122.22
Saucony Ride #37 - Black Lifetime Miles: 56.50
Saucony Ride #38 - Neon Lifetime Miles: 53.50
Saucony Ride #39 - Grey Lifetime Miles: 59.50
Brooks Launch #38 - Grey Lifetime Miles: 65.25
Brooks Launch #39 - White Lifetime Miles: 57.50
Brooks Launch #40 - Blue Lifetime Miles: 54.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
56.300.006.200.0031.500.0013.0062.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.0011.500.000.0011.50

Good run. Feeling tired but in a good way. Did inner loop outer loop alternating of SH. Avg. 7:35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

Easy PM miles to SH and back. Avg. 7:38 Felt fine it was nice to have some moisture in the air again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Des 10K (6.2 Miles) 00:34:31, Place overall: 46, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.800.006.200.000.000.0013.0013.00

I did not know what to expect going into this race. I’ve only been back to “normal” mileage for about two months. I’ve only had a handful of speed sessions and no sustained speedwork. I told people that I felt I could be anywhere from a 34:30 to a 36:30. My plan was to go out as conservative as possible for the course and work from there. I hit the mile mark in 5:09, and felt very good about the effort to get there. At this point, there was still a crowd but no one I knew well. I could see Scott ahead so I thought I would gear off him. My next mile was 5:12, and I was very happy with that. At this point I started making up ground on Scott but he dropped off (I later found this was his plan from the beginning). At this point I also started doing a little back-and-forth with Brad Phippen. This really helped me maintain focus. Mile three I slowed as expected with the flatter mile, 5:37. I settled in there and ran the next two in 5:38 and 5:37. However, during the fifth mile I started to feel the wheels coming off. Also, at this point Brad passed me for the third and final time. My last mile was a disappointing 6:04. However, overall I am VERY excited about this performance. I ran 13 sec faster than last year (though I placed 4 spots further back). This was a good confidence builder and helped me realize that I had not lost as much fitness during my “time off” as I had feared. It also points out a big hole in my training and that is some longer interval/pace work. This used to be a staple of mine and I’ve stayed away since my injury but I think it is time to start back with the pace runs and longer repeats/Fartleks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.005.000.000.005.00

My legs spend five miles explaining to me why they hate me. Despite this I had a good run. It was my favorite weather, a light warm mist. By the end of the run my quads had let up a little but my right buttucks was sore. Fortunately not the same deep nerve pain I had earlier in the year but definately tender to the touch. Avg. 8:25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.0010.000.000.0010.00

My quads have already forgiven me but my butt is holding a grudge. Nice easy PM loops of SH. Avg. 7:20 It amazes me the difference in average pace of my PM vs. AM runs. The effort feels the same in either case. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

I&M Canal run outside Chicago. It was more like swimming. They had just had a couple days of storms and running along the canal it was >90% humidity. I also figured out why training in Chicago is so much better for me. My diet... Running there you eat a few dozen bugs per mile so you never really get depleted ;.) Avg. 7:32

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Easy run in the woods. It is nice to be back on familiar ground. I did a loop of my old trails. This is an 8-mile loop with two water crossings. There is only a 400 m stretch but otherwise you are completely immersed in trees. It was a good run. I added on a little so that I could run up the toboggan shoots, just because it's fun. Avg. 8:50.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
56.300.006.200.0031.500.0013.0062.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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