A Balance, Redefined

Week starting Jul 26, 2009

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15% off for Fast Running Blog members at St. George Running Center!

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 202#???...

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: 15.00 Month: 49.75 Year: 599.75
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 105.22
Brooks Launch Blue #31 Lifetime Miles: 267.75
Brooks Launch White #32 Lifetime Miles: 254.00
Brooks Launch Green #33 Lifetime Miles: 248.50
Saucony Rides Black #31 Lifetime Miles: 244.75
Saucony Rides Grey #32 Lifetime Miles: 250.00
Saucony Rides Turquoise #33 Lifetime Miles: 248.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
63.004.000.000.000.000.000.0067.00
WM 090416 Miles: 0.21RM 090416 Miles: 0.03Saucony Rides #7M Miles: 28.00Asics DS-Trainer #4 Miles: 18.00Asics DS-Trainer #5 Miles: 10.50Saucony Rides #6B Miles: 10.50
Night Sleep Time: 44.50Nap Time: 0.00Total Sleep Time: 44.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Nothing too special today. Just a day of rest and recovery. My calves and quads are very sore but to my surprise and delight my knee and hip are not "too bad"... Sandra was nice and let me sleep in while she got up with our youngest at 6:30am. Then my oldest and I did our errands before lunch. We went to a farewell service for our friends who leave on their mission next Saturday. Afterwards my daughter and I played in the wading pool in our backyard before dinner. Just a little time in work today and off to start the week fresh tomorrow. BIG plans for this week as I have three work deadlines...

WM 090416 Miles: 0.01
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 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

AM: SH commute run. Still feeling sore from the race but not too bad. Avg. 9:35

PM: Had to come back into lab. Ran to Memory Grove Overlook and back. Feeling much better. Overall the day was not as productive as I would have liked... Avg. 8:18

RM 090416 Miles: 0.02WM 090416 Miles: 0.14Saucony Rides #7M Miles: 6.00Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Topsy turvy week. Last night was rough. After a solid few weeks of at most one wake-up (often unnoticed by me), my youngest woke up three times. Needless to say I was in a daze. On top of things Sandra had some errands during the day so I had family time in the middle of the day and worked through dinner. Finally got out for my run about 9pm. Since I was still in lab I did the work-MG loop plus a mile up and down CC. All and all ok day. Avg. 8:06

Asics DS-Trainer #5 Miles: 10.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 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 spoke too soon. Today was hectic and it started off with a very rough night. My youngest was even more off the wall and I didn’t get down for good until 2:30am!!! So instead of the planned 5am wake-up and 14 mi split in two runs I barely squeezed in one short home loop after everything else was done for the day at 9:30pm. These late night runs are not as good as the early morning runs. I did forget to mention that I saw a bat last night near the CC gate. Avg. 8:46

 

Saucony Rides #7M Miles: 6.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 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

Well whatever was going on the other two nights stopped and we got to sleep through the night... Otherwise the day was sluggish and I spent most of it catching up on paperwork. South loop. Avg. 8:02

RM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Only one wake-up last night and Sandra took care of that. Up early though as I have a lot on my plate today... Into lab by 5:30am. Then out the door after setting up a few things. Ran the road to City Creek (3.5mi) then back via BST and down Dry Creek. The morning weather was great and my timing was perfect. I was running up towards Little Black as the sun was rising behind it. On  my way down Dry Creek a student from BYU was heading up and turned around at the top and we ran the last little bit down together. Other than that on to clearing off that plate. Avg. 9:35

Saucony Rides #6B Miles: 10.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.004.000.000.000.000.000.0016.00

Well today marks my longest run since St. George. Hard to imagine it has been that long of a time. Looking over my training I've stuck to my recovery mode year and plan to stick with it through the end of the year. I still have enough aches and pains to remind me that I'm not 100%. Looking over this year I've done one 14 mile run and a few days that have totaled around that in two-a-days. This is a huge departure from how I typically train and though my 10K worked out fine the other work I'm a little concerned how this approach will work for a marathon. 

Last night had a few too many wake-ups but what can you do. I'm assuming it is teething or a growth spurt. I slept in an extra hour to try and compensate and then headed into lab. I ran from lab to City Creek and then up another 4 mile (8 miles total "warm-up"). It was actually pretty chilly this morning and though I went shirtless there was a poriton going up that I wished I had had gloves. By the end of the run though I was dripping sweat, so be careful what you wish for. On the way up I saw a squirrel. I was also going through my "magic realm" and thinking I missed the hummingbirds due to the extra hour of sleep when two of them come busting out of a bush chasing each other and nearly fly into me. Then there were three more just ahead. Once I hit my 8 mi mark I stopped stretched a little and then turned on the gas and tried to run hard down. My plan was to get some fatigue running down to compensate for the lower mileage long runs. I wanted my legs tired and then see what I could do with them. My plan was to hit miles 9-12 hard with the last hard mile under 5 if possible and the whole run under 2hr.

The first was 5:38 HR 174
The second was 5:34 HR 185 (saw Eric headed up this mile)
The third was 5:45 HR 178 (backed off a little to be able to hammer the final mile)
The final was 5:02 HR 194 (How's that for pushing!!! The Garmin had my max HR during this split at 210!!!).

I then cooled down the four miles back to lab. On the way I saw Albert and stopped to talk to him for a bit.

Overall, happy with the workout. I'm also happy how I was able to get my body to respond the 9-12th miles of a 16-miler. I didn't make the sub-5 but I did just squeak in under 2 (1:59.51). The rest of the day was family stuff and my work had its annual pot luck.

Avg. 7:29 HR 154

WM 090416 Miles: 0.06Saucony Rides #7M Miles: 16.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
63.004.000.000.000.000.000.0067.00
WM 090416 Miles: 0.21RM 090416 Miles: 0.03Saucony Rides #7M Miles: 28.00Asics DS-Trainer #4 Miles: 18.00Asics DS-Trainer #5 Miles: 10.50Saucony Rides #6B Miles: 10.50
Night Sleep Time: 44.50Nap Time: 0.00Total Sleep Time: 44.50Weight: 0.00
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