| 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 | | 66.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 70.00 |
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| Asics DS-Trainer #4 Miles: 17.50 | RM 090416 Miles: 0.61 | WM 090416 Miles: 0.12 | Saucony Rides #7M Miles: 15.00 | Asics DS-Trainer #5 Miles: 28.50 | Saucony Rides #6B Miles: 9.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.00 | Total Sleep Time: 48.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Yes, 8hr of sleep! However, it was NOT straight through. My youngest got up 4 times between 8 and 4am. That 4th time I got her and tried to entertain her for about an hour. Then Sandra came and got her and finally she went down. We were both so exhausted we just turned off our alarms and let the girls be our alarm. To our surprise they both slept until 9am!!! Lucky us. After a day of fun family time, errands, and household chores. My oldest and I went to City Creek. I had lost track of time and thought it was only 3pm. So I decided to take her all the way to the top of the road. However, when I got to the top I realize it must have been after 4pm when I started. The bad news was I didn't have reception so we "rushed" back down to call my wife that we were still alive as we were over an hour late... In the end everything was ok. However, it is a lot harder than I thought to push a stroller up 1412ft in 5.5mi. In the end we both had a great time and she kept me entertained telling stories about her toy she brought with and singing me some songs.
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| Asics DS-Trainer #4 Miles: 11.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| My alarm went off at the normal 5am and I promptly turned over and turned it ahead for an additional hour. Rest is good for you... Just did my SH commute run into work. Monday meeting ran way over and by the time my day "started" it was already lunch time. That being said I'm back in lab now finishing up a few things. At least I got home for family dinner and some play time with my daughters. Avg. 9:16 |
| RM 090416 Miles: 0.23 | WM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 6.50 |
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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 | | 12.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: Same run as yesterday. SH commute run into work. Last night was another rough one. Slept in an extra two hours to get to the magic 6hr survival number. The good news about my job are that my hours can afford to be moved around. However, I will say the interrupted sleep makes critical thought difficult. Sandra really takes the majority of the interruptions so I don't have room to complain... Avg. 8:42 I forgot to mention the strangest part of this morning. Less than a block from my house was a deer standing in the middle of the street. It didn't run away when I approached it. I couldn't tell if it had been hit by a car but it was obviously stressed about being in a neighborhood. Even as I ran by it, it more or less just watched me. Then a truck turned the corner and it just walked into a yard and then behind the house, strange...
PM: Slow day. I have the longest case of writers block ever. I've been able to write the grant and some abstracts this year but when it comes to writing manuscripts I sit there and find everything else to do but write. Kind of like now. After family time and dinner I came back into lab (still there now) but first I went for a run. Memory Grove overlook plus. I hit the Firehouse Mile hard 4:54 HR 182. I still get very excited whenever I see sub-5 minute miles. I haven't done many of them in my life. Even downhill they are exciting. Another 1/2 hr of work and then hopefully some sleep. I have a long day tomorrow... Avg. 7:57 HR 146
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| RM 090416 Miles: 0.01 | WM 090416 Miles: 0.11 | Saucony Rides #7M Miles: 6.50 | Asics DS-Trainer #5 Miles: 6.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Single: As predicted long day. But productive. Commute run in via MG. Avg. 10:12 |
| RM 090416 Miles: 0.16 | Saucony Rides #6B Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Good day over all. My wife and I were both done with the no sleep. We went to sleep early, didn't really have any troubles at all during the night, and got to sleep in late. So all and all a good catch-up day. On top of things I finally got the draft of my manuscript sent to my boss and found out that the abstracts that I'd submitted earlier this year were both accepted so I'll be headed to FL in Nov. After family time I went for a home loop run. My legs felt like lead but I wanted a workout so I forced the home 5K loop.
Mile 1: 5:20.1 HR 176
Mile 2: 5:32.8 HR 182
Mile 3: 5:38.4 HR 188
0.11 Mi: 0:38.9 HR 190
TOTAL: 17:10.2
With the lead legs it felt much harder than it should have. I guess one night of sleep doesn't make-up for the previous nights. Avg. 7:20 HR 162
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| Asics DS-Trainer #5 Miles: 8.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Legs still sluggish but otherwise feeling ok. After yesterday it will be hard to top. But I'll try I still have the revisions on my review and a meeting on a new project today. Otherwise I'm ready for the weekend. Have a good time everyone. Memory Grove-Work Loop Avg. 8:51 HR 137 |
| RM 090416 Miles: 0.11 | Saucony Rides #7M Miles: 8.50 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Nothing too special. Sticking with focusing on sleep. I slept in with the plans of taking my daughter for a run this morning. But big surprise it was raining and ~50F so we bagged that idea and walked the mall. By lunch time it had cleared up nicely but I ended up just doing a Wasatch Dr run on my own. Nice and easy just to get my 70 for the week. Legs still pretty much lead. Avg. 7:49
Did anyone watch the women's 10K final tonight? What a finish!!! |
| RM 090416 Miles: 0.10 | Asics DS-Trainer #5 Miles: 14.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 66.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 70.00 |
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| Asics DS-Trainer #4 Miles: 17.50 | RM 090416 Miles: 0.61 | WM 090416 Miles: 0.12 | Saucony Rides #7M Miles: 15.00 | Asics DS-Trainer #5 Miles: 28.50 | Saucony Rides #6B Miles: 9.00 |
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| Night Sleep Time: 48.00 | Nap Time: 0.00 | Total Sleep Time: 48.00 | Weight: 0.00 | |
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