| 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 | | 59.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 59.00 |
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| RM 090416 Miles: 0.34 | Brooks Launch Blue #3 Miles: 20.00 | Brooks Launch Orange #2 Miles: 11.50 | Saucony Rides #9 Miles: 27.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I was not sure about this one but it had been two years in the making. In 2010 I had attempted a Timpanogos summit with a friend. We went a bit late in the year and there was too much snow and it got really bad when we got to the part with the most scramble. We couldn't see the top and cold fingers and toes turned us back. Well after many failed attempts with schedule conflicts we decided to give it a go today. Now I know this was not the smartest thing to do the day after a half marathon but it was worth it. The weather was perfect and we had a great time. The bonus was I did get to soak my legs in the ice cold runoff on our way down...
Summit pic  Goat sighting  No I didn't jump just forgot to restart the Garmin after our summit break for about half a mile. All other breaks I did not stop the Garmin so the time has those other breaks included. 
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(16) |
| | 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 |
| My legs felt surprisingly good. Not back to normal but considering the test I have given them the last 48 hr I was expecting worse. I did a southerly loop. I saw a large number of runners out tonight. Most running with traffic in the dark which always seems insane to me but to each their own. It was a nice relaxing run. Avg. 7:47
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| RM 090416 Miles: 0.11 | Brooks Launch Blue #3 Miles: 13.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM: Mt. Calvary Cemetery commute run. This is a beast of a run for me. Miles 5 and 6 have 700 ft of ascent in them... Legs sore but moving in the right direction. Doing runs like this keep me slow but still doing some strength. Got to sleep in a little which is always nice as well.
Avg. 8:58 HR 140  PM: Bad time management and a work related distraction prevented my PM run... Goose egg.
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| RM 090416 Miles: 0.12 | Brooks Launch Blue #3 Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: Had to be in work by 5:30am so only time for the direct commute run. Mi 2.5 Avg. 9:54 HR 127 PM: The swinging pendulum that is the work/life balance... I was at lab a total of 14 hr today. At least I made it home for dinner with the family. That is a perk of only living 2.5 mi away. After I finished for the night I did a late night downtown run. From campus to Memory Grove, past the Court House, and back up. Mi 9 Avg. 8:09 HR 142
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| Brooks Launch Orange #2 Miles: 11.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Did not want to push my luck with stress/recovery so I slept in a little this morning. then did an extended SugarHouse commute run in. Mi 8 Avg. 8:58 HR 141
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| RM 090416 Miles: 0.10 | Saucony Rides #9 Miles: 8.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Travel day, so a rare AM Suicide Loop.
Nothing special about the run, just looking forward to the weekend. Avg. 8:21 HR 138
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| RM 090416 Miles: 0.01 | Saucony Rides #9 Miles: 7.00 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 1.5 mi from the hotel to Grants Trail and then an out-n-back to the trail head. It was a good run and I even saw a deer. 8 mi Avg. 8:38 HR 128 PM: Random roads with Dennis. It has been over 6 yr since I ran with my college roommate and teammate. Way too long... It was great catching up over even this short run. 4.5 mi
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| Saucony Rides #9 Miles: 12.50 |
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| 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 | | 59.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 59.00 |
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| RM 090416 Miles: 0.34 | Brooks Launch Blue #3 Miles: 20.00 | Brooks Launch Orange #2 Miles: 11.50 | Saucony Rides #9 Miles: 27.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 0.00 | |
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