| 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 | | 91.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 91.00 |
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| Night Sleep Time: 49.00 | Nap Time: 0.00 | Total Sleep Time: 49.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Single: Well I'm surprisingly able to walk today. I was a little concerned with how my knee was feeling going into it and the downhill nature of the beast yesterday. This week will be easy but higher mileage and then I think I'll switch my next two weeks and have the same with a few workouts. Next up should be SL Half on the 30th. After a nice full 8hrs sleep it was finally nice enough this morning to walk to church. Then a quick lunch and during naptime headed over to City Creek for some uphill running, ran from 4700ft to 6400ft. This was my furthest up yet. After the road ends I went onto the trail, this quickly becomes single track, crosses back and fourth three times over the creek and then basically disappears. I bushwacked my way another half mile to 6.5 from the gate and then turned around and back down. Even down was slow today but it was all about recovery anyway. Mi 13-R3 Avg. 9:14
Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 42 / / Saucony Rides #1: 434 / / Saucony Rides #2: 432 // Saucony Rides #3: 64 // Adidas Adistar (flats): 205 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Knee a little tight but nothing worse than before the race. Ran from work toward SH stopping at home on the way back. Mi 8.5-R3 Avg. 10:06
PM: Eric (Phoenix) came by my house and we did the suicide rock out and back. We had a good conversation about training and he also had a good suggestion to overcome the experimental problem I was having last week. My right knee is still a little sore but as I told Eric it is no worse than before the race so I'm taking that as a good sign. Mi 4.5-R3 Avg. 9:29
Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 42 / / Saucony Rides #1: 434 / / Saucony Rides #2: 432 // Saucony Rides #3: 77 // Adidas Adistar (flats): 205 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM: Watched another gold/WR by Phelps, truly amazing!!! I did not stay up and missed the meteor shower last night. After setting some stuff up in lab did a inner SH loop and a stop at home on the way back. Timed it perfect to catch Sandra and Kaitlyn for a block of their walk. Mi 9-R3 Avg. 8:28 PM: Not much to the day. Parley's loop from home. Now time to watch Phelps make world history. Mi 7-R2 Avg. 8:32 Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 42 / / Saucony Rides
#1: 434 / / Saucony Rides #2: 439 // Saucony Rides #3: 86 // Adidas
Adistar (flats): 205
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Single: Slept in this morning, full day at work, and then run after dinner. I did the Parley's loop with an extension that was a little longer than I thought. Knee still feeling about the same, better but not good. Probably will lay off speedwork this week. Mi 12-R3 Avg. 8:13 Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 42 / / Saucony Rides
#1: 434 / / Saucony Rides #2: 439 // Saucony Rides #3: 98 // Adidas
Adistar (flats): 205
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: I didn't feel too rested getting up but the day has been going well so far. Got a lot done before I even headed out the door for the run. Though I'm usually a creature of habit I've been trying to find more new runs. Today I did the Memory Grove run but only 3 of the 5 miles were the same. I did it more like a giant figure 8 than an out and back. I even ran past Chad's house. Doing it this way was more challenging, especially running up K St. Mi 8-T3 Avg. 9:20 PM: Big goose egg. Initially had planned 8 more for tonight. However, at 4pm I found out that a farewell celebration for one of my friends in lab had to be moved from Friday to tonight. We headed over to MacCool's and had a "traditional Korean send-off." Let's just say that this is one of the hardest working people I have ever met and he parties just as hard as he works. Finally crawled into bed sometime after midnight and I was wiped out in the morning. I'm certainly not 21 anymore... Oh well, he really had a good time and the party meant a lot to him.
Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 50 / / Saucony Rides
#1: 434 / / Saucony Rides #2: 439 // Saucony Rides #3: 98 // Adidas
Adistar (flats): 205
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Single: See yesterday's entry for my sluggishness today. Surprisingly though the day ended up very well. I got everything done in lab I had planned. Then after dinner watched Lagat in the 1500 and then out the door. I just went SW then back N to East 1 easy mile on the track and home. It was SUPER windy at the end of the run. Mi 13-R3 Avg. 8:45 Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 50 / / Saucony Rides
#1: 434 / / Saucony Rides #2: 439 // Saucony Rides #3: 111 // Adidas
Adistar (flats): 205
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Single: Well I got the mileage in. This morning was painful. Too much Olympics last night and I was supposed to be in work by 8am, didn't get in until closer to 8:30 but I have a 10 min break now. I went out Wasatch Dr. past Parley's to Mill Creek golf course and back. It was even windier this morning than last night. I almost got tripped twice by the wind but I don't know if that was because I was so tired or it was so windy. Cool thing is that is 29 miles within 12 hrs. Next week more of the same but hopefully back to some speed. This week was just mileage and though the running is fun I missed not going fast. Mi 16-T3 Avg. 8:37 ok Jon not as slow as I thought. The way out I crawled with three miles slower than 10 min pace, I guess I didn't pay attention to the pace back though :)...
Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 66 / / Saucony Rides #1: 434 / / Saucony Rides #2: 439 // Saucony Rides #3: 111 // Adidas Adistar (flats): 205 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 91.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 91.00 |
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| Night Sleep Time: 49.00 | Nap Time: 0.00 | Total Sleep Time: 49.00 | Weight: 0.00 | |
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