| 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 | | 46.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 46.00 |
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| Saucony Rides #7 Miles: 9.00 | Saucony Rides #6 Miles: 16.00 | RM 090416 Miles: 0.11 | Asics DS-Trainer #5 Miles: 7.00 | Brooks Launch #1 Miles: 9.00 | Asics DS-Trainer #4 Miles: 5.00 |
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| Night Sleep Time: 43.50 | Nap Time: 0.00 | Total Sleep Time: 43.50 | 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 |
| Some days it really seems like it comes to sleep vs running but now over 30, sleep wins out more and more frequently... Today was just overall busy between two BBQ and a baptism at church. At 9:20pm was the first time I had a moment to run and opted out. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| The temps were slightly cooler this morning with the storms last night. I compensated a little this morning for the missed run yesterday by doing the Memory Grove commute run in. This route makes for a good climb during miles 6 & 7 (ascent 608 ft total). Still managed to get into work and showered before 7am.
Avg. 9:11 HR 130 Ascent 1636 ft Descent 1237 ft
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| Saucony Rides #7 Miles: 9.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross training can be dangerous... We have a special symposium tomorrow. So today we took two of the speakers up to Park City for mountain biking. It was myself and a student upstairs who bikes 4+ times a week as hosts. Of the four of us the student was the only one who had done mountain biking before. To top it off I hadn't even been on a bike in 4+ years... We rented three bikes and drove most of the way to the Mid Mountain trail. The ride was good but it was obvious that we were out classed. Myself and one of the speakers were a bit behind the other two. I took two spills. The first was minor. Went too slow over some roots and more or less slid off my bike. The second was a bit more substantial and I went airborne off the trail (no freaking out mom, I've already been scolded by Sandra). Good news is I did not hit the tree. I managed to throw the bike to one side and landed on the other side. I have a few scrapes and bruises but otherwise unharmed. Carried my bike back up to the trail and went on. A bit later the quicker speaker also had a spill. I witnessed that one which was spectacular as he flipped threw the air but managed only one minor scrape. Overall it was a fun time but I do not know if I'll be doing it again any time soon. Due to the aches 'n pains I skipped my planned evening run. 12 Mi total Mid Mountain down Spiro bike ride
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Commute run in to get some experiments done before the day long symposium. Left side pretty beat up but all runnable injuries. Avg. 10:13; 2.5 mi
PM: The symposium went well. The majority of the speakers 7 of 8 are currently in my same pre-job position so it is good to see the competition so to speak. After sneaking home for dinner and the girls bedtime had to come back to lab and then an evening run to the Memory Grove overlook. My left side is still pretty sore but the the run felt fine. I timed it perfectly and started North/West just as the sun was kissing Antelope Island. It was a very pleasant run the whole way out into a colorful sunset. Avg. 8:19; 6 mi
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| Saucony Rides #6 Miles: 8.50 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: Yes, that sleep duration is correct. I was burning the candles at both ends a bit too much last night/this morning... Commute run in. Avg. 9:58 HR 134 2.5mi
PM: Ran with John, suicide loop. Good conversation about career and his recent experimental success. Avg. 8:37 HR 133 7.0mi
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| RM 090416 Miles: 0.10 | Asics DS-Trainer #5 Miles: 7.00 | Saucony Rides #6 Miles: 2.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A very enjoyable morning run. Similar to what I did on Monday for my commute in but this time ran mostly down 1st. In the early morning it is very relaxing over in the Avenues. It was particularly nice on this route running toward the temple with it's lights on. Then up through Memory Grove. Avg. 9:08 HR 136; Ascent 1453 Descent 1203
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| RM 090416 Miles: 0.01 | Brooks Launch #1 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Went to cheer on my wife at the SL 1/2. I pushed the girls up to about mile 10.5 and then cheered her in stopping a few places to get pictures. It was nice to see some bloggers at the finish. I spoke briefly with James and even got to talk to Jed after well over a year. Naked 5
PM: Quick SugarHouse loop from home after the girls went down. A very relaxing day. Avg. 6:33 HR 167; Ascent 633ft Descent 646ft
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| Asics DS-Trainer #4 Miles: 5.00 | Saucony Rides #6 Miles: 5.00 |
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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 | | 46.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 46.00 |
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| Saucony Rides #7 Miles: 9.00 | Saucony Rides #6 Miles: 16.00 | RM 090416 Miles: 0.11 | Asics DS-Trainer #5 Miles: 7.00 | Brooks Launch #1 Miles: 9.00 | Asics DS-Trainer #4 Miles: 5.00 |
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| Night Sleep Time: 43.50 | Nap Time: 0.00 | Total Sleep Time: 43.50 | Weight: 0.00 | |
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