| 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 | | 70.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 73.50 |
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| Asics DS-Trainer #3 Miles: 19.00 | RM 090416 Miles: 0.65 | Asics DS-Trainer #5 Miles: 18.50 | Saucony Rides #6B Miles: 24.00 | Saucony Rides #7M Miles: 6.00 | Asics DS-Trainer #4 Miles: 6.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| SH park and area run with Kaitlyn. Stopped to play in the park and feed the birds. Relaxing run. A little late in the day as we slept in after another horrible night of sleep so though I got 8 total it had about 4 wake-ups in it. The rest of the day was family fun and now I'm in work setting up for tomorrow. Avg. 9:55 |
| Asics DS-Trainer #3 Miles: 8.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Another sleepless night. Home around 10:30 and asleep about 11:30pm but back up on and off from 12:30 to 3am... Early start to the day as we have lab meeting. I slept in as much as I could to make up for the intermittent night and only did my commute 2.5 mi in. Avg. 9:12
PM: After dinner went back out for more. Still over 90F but just took it easy. Was planning on the home loop as I saw two runners leaving the East Track. I caught up with them and started chatting. We ran the next three miles together before they turned west and I headed back home. It was very funny. The one guy was training for his first Ironman later this month but the other guy had just graduated from Grinnell. One of the other colleges in my very small conference. He graduated a number of years since I did but he know some of his alumni that I used to run against. Very small world. Avg. 7:53
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| RM 090416 Miles: 0.02 | Asics DS-Trainer #5 Miles: 10.50 |
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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 |
| AM: MG overlook slow. Planning on two today. Actually had a full nights sleep last night, at least no interruptions. Avg. 9:35
PM: Goose egg. Just not my day to get out a second time. I felt "off" today.
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| Asics DS-Trainer #3 Miles: 6.00 |
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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 | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: Slept in an extra hour. Did not have a good night. This morning wasn't that much better. But the day is young and it can only improve from here. Avg. 10:14
PM: Today went much better than yesterday. I still didn't get as much done as I would have liked but it was a step in the right direction. The fatigue still weighs on my a bit but I decided to throw in three faster miles tonight. Just the home 5K miles and they were not all out between 6:07 and 6:15 pace. The effort felt harder than it should have but that is ok. Avg. 7:10
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| RM 090416 Miles: 0.61 | Saucony Rides #6B Miles: 6.00 | Saucony Rides #7M Miles: 6.00 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM: The good news is no baby wake ups. The bad news is that my body decided to wake up anyway. The good news is that when it is done that way I can go right back to sleep. The bad news is even with the pretty solid night of sleep I felt very sluggish this morning. The good news is that I'm all set to have another productive day. Ok enough of that... Campus-commute run in. More of a brisk walk than a run but I got in some extra mileage. Avg. 11:14!!!
PM: An ok day. Not as good as yesterday but still taking steps in the right direction. I'm taking the night off which should help. Did a treadmill run while watching a movie. Started at 8 for the first 4 then picked it up 2 tenths of a mile per hour the rest of the way. Broke a good sweat.
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| Asics DS-Trainer #3 Miles: 4.50 | Asics DS-Trainer #5 Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Single: Nice start to the day. There was one baby wake-up but Sandra got to her so quick I didn't even notice so this is the first night I slept through from head hitting the pillow to alarm going off in a long time. Run felt good. My knee/hip has been bugging me since the race but today felt pretty "normal" again. Just ran from work in the early AM to the MG overlook and back. Nice even pace. Avg. 9:00... |
| Asics DS-Trainer #4 Miles: 6.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Overall a great weekend. I was a little concerned about today. I'd gone from planning a 3X5K to a progression run to nothing for today. This marks both my longest run and longest week in almost a full year. My knee is still bugging me some but not as bad as it had been. The race tweeked something but overall I'm still happy with my progress, enough so that I'm going to register for both the TOU 1/2 and Full this week... As far as today's run ended up going. About 1.5 mi into it I heard someone coming up behind me. Turned about to see Josh at about mile 8 of his 20-miler. I ended up picking it up a little and he ended up slowing it down a little so we could run together. I bagged my initial run plan and just went with him. We had a great conversation and I was happy to have the company, it really made the run fly by. Partly because I ended up going a little faster than I would have otherwise and partly because the conversation distracted me from the miles. The only caveat was that I hit mile 14 (his 20) down on 9th E so I had to run all my last 4 miles weaving up to 22nd... However, the ending uphill was well worth the company. Avg. 7:40
In the PM I took advantage of the new found trail knowledge Cody had given me a couple weeks ago and took my family on a hike to Donut Falls.
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| RM 090416 Miles: 0.02 | Saucony Rides #6B Miles: 18.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 70.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 73.50 |
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| Asics DS-Trainer #3 Miles: 19.00 | RM 090416 Miles: 0.65 | Asics DS-Trainer #5 Miles: 18.50 | Saucony Rides #6B Miles: 24.00 | Saucony Rides #7M Miles: 6.00 | Asics DS-Trainer #4 Miles: 6.50 |
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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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