| 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 | | 71.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 71.50 |
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| Saucony Rides #9 Miles: 34.50 | RM 090416 Miles: 0.53 | Brooks Launch Orange #2 Miles: 29.00 | Brooks Launch Blue #3 Miles: 8.00 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I guess it is because I mentioned not being able to sleep in yesterday. But I did get some good sleep today. After a fun family day had to go into work for a few hours and then did a late night Memory Grove loop from lab. Avg. 7:56 HR 146
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| Saucony Rides #9 Miles: 8.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Happy Monday all. Did the direct commute run in. Legs are sore but nothing too bad considering all I did last week. 2.5 mi Avg. 9:51 HR 136 Ascent 599ft PM: Back into lab after the girls went down. Out the door for run two after 9pm again. At least it felt a little cooler tonight. So ran from lab down to Memory Grove and in loop fashion back up to campus.
7.5 mi Avg. 8:07 HR 140 Descent 1524ft Ascent 1659ft
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| Saucony Rides #9 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(1) |
| | 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 |
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AM: Trying my best to focus on sleep. This week it has been a little easier with work letting up the slightest amount. Need to refocus on the "next step" which will make things busy again but enjoying a slight reprieve for now. A&W commute run. 6 mi Avg. 8:40 HR 142 Descent 822ft Ascent 1088ft PM: So much more fun running home, even if it was 102F. Reverse commute run. 2.5 mi Avg. 6:25 HR 161
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| RM 090416 Miles: 0.20 | Saucony Rides #9 Miles: 8.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I spoke too soon about sleep. Up a little too late last night and had to be in early this AM. Good news is I'm already well on my way into my to do list for the day. Just taking a quick coffee/blog break. Did the Memory Grove commute run in. This is nice with about the first 5 mi downhill BUT the majority of the uphill in the last 2 mi. Avg. 8:56 HR 137 Ascent 2123ft Descent 1747ft
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| RM 090416 Miles: 0.33 | Brooks Launch Orange #2 Miles: 9.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: Slept in a little while Sandra did her run. Then did a mid-campus/Shriners commute run in. This piles most of the climb into a small package. The major climb (I lapped it) is at mile 4, with the following in 1.36 mi 466ft of ascent and 26ft of descent! 5.5mi Avg. 9:25 HR 135 PM: Reverse commute run. Not as fast as yesterday. Ended up bagging a gift certificate from the hill challenge at The Salt Lake Running Co., so stopped and picked up some new socks on the way home. Mi 2.5 Avg. 7:40 HR 139
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| Saucony Rides #9 Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(4) |
| | 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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So probably the most relevant development this week is that after three years I am going to run a marathon again. I cannot believe it has been that long!!! However, it is true my last marathon was TOU in 2009. So what better way than to start were I stopped? So Sept 15th I will be back at the starting line for a marathon! In general the best I have felt this week. Did the A&W commute plus.
Happy Friday Everyone! Avg. 8:33 HR 136
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| Brooks Launch Blue #3 Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Not sure if it was watching the last quarter in the women's 10K yesterday, the heats of the 1500 last night, or maybe it is just that I'm finally getting my confidence back but I felt pretty good today and really pushed the last few miles. Up a little before 5am to get ready and started in time to get back in time for Sandra to do her run. She was nice enough to let me go first today. It was chilly at the start. I ran from home, Foothill to SunnySide and then UP. My slowest mile was this first mile that also just happens to have the most ascent. I wish I could say my last was my fastest but it wasn't so far off. See below. Those of you know me, know I'm a number freak. So check out the difference in the splits of Mile 15 and 16, can someone say Phelps 2008 fly?
Now Sandra is off running. I'm going to ice and make pancakes with the girls. Have a great day all. 
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| Brooks Launch Orange #2 Miles: 20.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 71.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 71.50 |
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| Saucony Rides #9 Miles: 34.50 | RM 090416 Miles: 0.53 | Brooks Launch Orange #2 Miles: 29.00 | Brooks Launch Blue #3 Miles: 8.00 |
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| Night Sleep Time: 48.50 | Nap Time: 0.00 | Total Sleep Time: 48.50 | Weight: 0.00 | |
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