| 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 | | 72.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 72.50 |
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| Saucony Rides Red #16 Miles: 6.00 | Saucony Rides Silver #15 Miles: 66.50 | RM 090416 Miles: 0.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Up way before my alarm. Worked for two hours while the worst of the storm was overhead than ran in a little drizzle. My knee was very tight from yesterday's efforts so I took it easy and used this as a recovery run. Home as the girls were rising so made breakfast and now off to church, not even 10AM and already a productive day!
Avg. 9:54
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| Saucony Rides Red #16 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Crazy long day. Worked over 12 hours. Night run doing loops...
Avg. 7:54
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| Saucony Rides Silver #15 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Just can't seem to sleep until my alarm... Up for run with Josh and a couple extra loops. Hopefully today is not as long as a work day. Much slower than last night.
Avg. 9:00
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| Saucony Rides Silver #15 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Run with Sandra. Then writing day. Only way I actually get work done...
Avg. 8:39
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| Saucony Rides Silver #15 Miles: 5.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| The more I work, the more I run... Funny how that works. I guess something about good work ethics being contagious. Was in lab from 5:30-5:30 + commute = long day... Plus long run to finish it off with. Really hitting the mileage again. Must be marathon season.
Avg. 8:24
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| Saucony Rides Silver #15 Miles: 10.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Slept like crap. Would think with all the extra work and the extra mileage I'd be tired but nope... Up way before my alarm clock. Did a couple big loops and then a mile hard around the pond to finish it off (6:08, hard is relative I guess...).
Avg. 8:21
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| Saucony Rides Silver #15 Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Up before 4AM and still not able to beat the heat.
 But I do have to say that today was one of my best runs in nearly over two years. I had two goals today. Get average pace under 8 and hit last mile as pond loops to try and get under 6 or at least beat the final 6:08 I did yesterday. Hit both so can't complain. Unfortunately, have to work the rest of the holiday weekend though... At least the running can be done in the early AM.
Avg. 7:36
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| RM 090416 Miles: 0.05 | Saucony Rides Silver #15 Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 72.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 72.50 |
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| Saucony Rides Red #16 Miles: 6.00 | Saucony Rides Silver #15 Miles: 66.50 | RM 090416 Miles: 0.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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