A Balance, Redefined

AHA 5K Sugar House SLC

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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 202#???...

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...

Click to donate
to Ukraine's Armed Forces
Miles:This week: 16.00 Month: 151.44 Year: 1036.19
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 105.22
Saucony Rides Blue A #34 Lifetime Miles: 36.00
Saucony Rides Blue B #35 Lifetime Miles: 28.44
Saucony Rides Blue C #36 Lifetime Miles: 29.25
Brooks Launch Blank #34 Lifetime Miles: 29.50
Brooks Launch Gray #36 Lifetime Miles: 29.00
Brooks Launch Grey #37 Lifetime Miles: 31.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
42.503.000.000.000.000.000.0045.50
RM 090416 Miles: 0.20Asics DS-Trainer #5 Miles: 24.00Brooks Launch #1 Miles: 2.50Saucony Rides #7 Miles: 2.50Saucony Rides #6 Miles: 16.50
Night Sleep Time: 43.50Nap Time: 0.00Total Sleep Time: 43.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Really nice temps out this morning and a colorful sunrise. Went out for a home loop before the rest of the family got up and them some homemade CC pancakes and a smoothy. 

Avg. 8:24 HR 130

RM 090416 Miles: 0.11Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Commute run in. It felt nice this morning and in such a short run I saw over 7 other people out running so I guess everyone else agreed that it was a good running day too. Feeling a little tired. One of the little ones I was by at church yesterday had a cold so I hope she did not share...

Avg. 9:01 HR 151

Brooks Launch #1 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

AM: Commute run in. The weather has been so nice lately. 

Avg. 9:08 HR 134 Mi 2.5

PM: Well I was 90% going to wimp out of this workout. After the race pushing the girls this weekend I wanted to do something without 80lbs + in front of me. I was a little too tired for this though. I'm glad I did it but not what I was hoping for... I was exhausted and pushing it but something tells me yet another cheap Garmin HR monitor has bit the dust...

Warm-up: 2 mi  Avg. 8:02 HR 182 Ascent 254ft Descent 290ft

Firehouse mile: 5:15.6 HR 186 Ascent 35 ft Descent 183 ft

1/2 mile recovery: 9:05 pace HR 151 Ascent 88ft Descent 23ft

Memory Grove (south "rim"): 5:34.9 HR 180 Ascent 57 ft Descent 191 ft

Cool-down: 3.5 mi Avg. 8:45 HR 152 Ascent 467ft Descent 434ft

TOTAL 8mi Avg. 7:48 HR 165 MAX listed as 217 bpm!

Asics DS-Trainer #5 Miles: 8.00Saucony Rides #7 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Not sure if it was the late night workout or the fact that I still worked two hours after the run but I had a horrible time getting to sleep last night and had to be in by ~6am this morning... I was feeling it. Commute run in.

Naked

Saucony Rides #6 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Mt. Calvary Cemetery plus commute run. Even though I finally got a decent night's sleep I was still wiped out from the rest of the week. Garmin was worn but is now at home so I'll fill in the number later.

The details, I like my numbers...
Four of the miles have over 200ft of elevation gain with 279ft in mile 7 alone.

Avg. 9:09 HR 145 Ascent 1330ft Descent 996ft


RM 090416 Miles: 0.01Saucony Rides #6 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Two nights in a row with 7hr sleep, very strange feeling...

The run in was great. A sunrise to the east and the brightest rainbow I remember seeing to the west over the valley. Both seemed to last the entire run in. Then I also found out that my publication from last month was the most downloaded article from that particular journal. So a great start to the day.

A&W commute run in.

Avg. 8:17 HR 151 (still not sure about the strap) Ascent 916ft Descent 574ft

RM 090416 Miles: 0.08Saucony Rides #6 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(6)
Race: AHA 5K Sugar House SLC (3.04 Miles) 00:18:47, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.003.000.000.000.000.000.0010.00

This was the second time I've done this race. It is also the race that the picture from my blog currently comes from. This year was much cooler though.

Ran to Sugar House from my house plus some other running for a 3 mi warm-up.
Avg. 9:30 HR 154 (strap still misbehaving 110 to 160 HR)

Race was good I felt like I was pushing. Literally and figuratively. The race was two loops of Sugar House.

Mile 1: 6:08 HR 176 A 70 ft D 53 ft
Mile 2: 6:25 HR 184 A 67 ft D 62 ft
Mile 3: 5:59 HR 184 A 46 ft D 82 ft
0.04 Mi: 0:14 HR 188

TOTAL: 18:47 HR 181 A 183 ft D 196 ft

If given another 1 mi I probably could have won the race. The positions were set by 100m into the race and stayed the same the whole time. It is always good to be pushing the girls. I think it gives them a good taste of racing without starting them too young. My wife took 3rd overall for the women so overall another double hardware weekend.

Cool down ended up being 4 mi. Most of the way home but then realized we forgot my daughter's shoes at the bounce house so I ran back.
Avg. 8:41 I had taken off the HR A 541 ft D 380 ft

Overall a very good day and I took off nearly 15 sec from last year although both girls were much heavier and I'm sure I was pushing > 80 lbs.


Asics DS-Trainer #5 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
42.503.000.000.000.000.000.0045.50
RM 090416 Miles: 0.20Asics DS-Trainer #5 Miles: 24.00Brooks Launch #1 Miles: 2.50Saucony Rides #7 Miles: 2.50Saucony Rides #6 Miles: 16.50
Night Sleep Time: 43.50Nap Time: 0.00Total Sleep Time: 43.50Weight: 0.00
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