| 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 | | 47.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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| Brooks Launch #1 Miles: 16.00 | RM 090416 Miles: 0.60 | Saucony Rides #7 Miles: 8.00 | Saucony Rides #6 Miles: 11.50 | Asics DS-Trainer #4 Miles: 6.00 | Asics DS-Trainer #5 Miles: 3.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Early hike with John. It was perfect out this morning. We went up to Lake Blanche. A 7 mi round trip with 3,292 ft of Ascent and 3,376 ft of Descent in 2.5 hr. I still managed to make it home for family breakfast before greeting at church. PM: After an afternoon of errands and getting the girls to bed I had to go back into work for a little so I did a Memory Grove work loop with extension from lab. Avg. 7:44 HR 144 A 2274 ft D 2002 ft
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| Brooks Launch #1 Miles: 10.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Fall is such a perfect season. The weather was great this morning. Just enough chill in the air to make me think long sleeve but not need it. I did the A&W Commute run with a 1/2 mi extension south and 1.5 mi extension north. This meant one mean climb for mile 7 (377 ft Ascent with only 28 ft Descent). Avg. 8:46 HR 141 Ascent 1307 ft Descent 943 ft
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| RM 090416 Miles: 0.11 | Saucony Rides #7 Miles: 8.00 |
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A very good day. Nice weather and got a lot done. Evening run with John. We saw a tarantula crossing the bike path near suicide rock. Then continued for a south loop. Avg. 8:20 HR 133
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| RM 090416 Miles: 0.12 | Saucony Rides #6 Miles: 11.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did not sleep well last night. Up at 4:15am and then into work... So far an ok day but not as good as yesterday. A&W commute run in. Avg. 8:57 HR 140
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| RM 090416 Miles: 0.22 | Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Slightly better sleep than last night. BH commute run. Nice weather, yet again... Avg. 9:18 HR 133
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| RM 090416 Miles: 0.15 | Asics DS-Trainer #5 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Caught a cold, yuck... I don't feel horrible but I sound it. Mostly just runny nose and a cough. We'll see how I sound tomorrow morning as I was supposed to run another 5K. A&W commute run in. The nice running weather continues Happy Fall!
Avg. 8:48 HR 138
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| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(2) |
| | Race: |
Wild Stampede 5K (2.92 Miles) 00:17:17, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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AM: This morning was supposed to be a true time trial to see what my progress has been since the UVHM. However, the cold I caught on Thur put a damper on that. Friday was by far the worst day and this morning I was feeling better. But I was still congested and coughing up some phlegm. That being said I had put in the money and told my friend helping organize the fundraiser run that I would be there. So I ran the 2 mi to the start and an extra half mile around the parking lot to get fully warmed up. It was SUPER windy and the field was small, always a shame for a fundraiser. I would say between 40-50 people total. I led from the gun and really pushed the first mile. The course had an out and back down a deadend street early and was out and back overall so I was able to see my competition. One mile in I already had a good 30-45 sec on the next guy and ended up winning by almost 2 min. Here's the break down. Mile 1: 5:21.58 HR 178 bpm Ascent 93 ft Descent 178 ft
Mile 2: 5:48.00 HR 184 bpm Ascent 90 ft Descent 69 ft
~Mile 3: 6:39 pace HR 187 bpm Ascent 145 ft Descent 59 ft TOTAL 2.92 mi at 5:55 pace HR 183
Overall considering my health, the wind and that it was a "solo" run I am ok with this performance. It is always nice to support a good cause for a friend and the doubled me in the prizes giving me both the overall and age group medal (although I tried to decline it) so my girls still both came home with hardware which they always like.
PM: Decided rest was the better way to go. Just get the cold completely kicked and hopefully be in full form next weekend. 
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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 | | 47.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 50.00 |
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| Brooks Launch #1 Miles: 16.00 | RM 090416 Miles: 0.60 | Saucony Rides #7 Miles: 8.00 | Saucony Rides #6 Miles: 11.50 | Asics DS-Trainer #4 Miles: 6.00 | Asics DS-Trainer #5 Miles: 3.00 |
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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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