| 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 | | 30.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 30.50 |
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| RM 090416 Miles: 0.04 | Brooks Launch Blue #3 Miles: 12.00 | Saucony Compression Socks 1&2 Miles: 7.50 | Saucony Shadow #1Black Miles: 13.50 | Saucony Rides #9 Miles: 2.50 | Brooks Launch Orange #2 Miles: 2.50 |
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| Night Sleep Time: 47.00 | Nap Time: 0.00 | Total Sleep Time: 47.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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My legs hurt. But nothing unpredicted. Spent a fun family day. Pancakes with the girls, church, another birthday party, and dinner out. John ended up following up on my "bluff" to go for a run so I said yes. We just did a SugarHouse loop. Avg. 8:50 HR 137
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| RM 090416 Miles: 0.01 | Brooks Launch Blue #3 Miles: 5.00 | Saucony Compression Socks 1&2 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Surprisingly my legs are not too bad. For at least my last four marathons I have taken the subsequent 2 days to a week completely off. This is mostly because after those previous marathons I couldn't walk down stairs much less run. This time around I must have done something right because I don't fell like I need the days off. Now don't get me wrong, my legs are sore, especially my calves. However, it feels better to run a little on them than just let it go. I have iced my legs twice now and wore my compression socks all day today. Got a bunch done at work and then a commute run home. A pretty good Monday. I have read comments and some other reports but am holding off until Wednesday to comment to save my inbox :) An early thank you to those who have put such kind comments so far.
Avg. 8:35 HR 127 More post-race reflection. It turns out that Saturday was my 3rd fastest marathon. This was with 30% less mileage than my 2008 PR and about 1/10th of the formal speed work (Andrea I'll give you that the 5K TT are real workouts). So overall I am even happier with this marathon the more I think about it. Of my previous 10 marathons I only had 18 wk of healthy training for 6 of them so this brings that total to 7. Here's more of those "nerdy" numbers... :) 
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| Saucony Compression Socks 1&2 Miles: 2.50 | Saucony Shadow #1Black Miles: 2.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Just thinking about what next... Trying to stay focused and keep the balance. The post-race period is always interesting. So much build-up for only a few hours. Commute run in. Avg. 9:36 HR 147
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| Saucony Rides #9 Miles: 2.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Evening Suicide Loop with John. The air is so horrible again. At least it was nice for Saturday. I just hope it cleans up again soon... I felt tired today but again this is more mileage than I've ever done the week post marathon. Just plugging away at work and trying to stay sane with the running. Avg. 9:18 HR 136
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 7.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Commute run into work. Back there again now... With the race out of the way I have a bit of catch-up to accomplish. Still struggling with what the next marathon will be. I have tossed around the idea about Ogden and Cody was kind enough to send me some info on it. My main thing is to get it on the calendar no matter how far out. Avg. 9:55 HR 143
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| Brooks Launch Orange #2 Miles: 2.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Happy Friday. It was cool this morning, wish I would have had my gloves during the first mile. Obviously still recovering from the race but this air is just not helping. They claim it is a yellow day, down from red most of this week but I think today was the hardest day breathing. One cool thing on the run in is that a herd of maybe 8 deer crossed the street in front of me on Guardsman Way in front of the field house. There is a bit of construction and they were obviously spooked. Mid-campus commute run in. Avg. 9:29 HR 142
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| Saucony Shadow #1Black Miles: 4.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Busy day. Early AM house chores then work until PM picnic with our church group that we were hosting. Then late night run with John. Suicide loop. Saw a wild porcupine on the run! Avg. 8:43 HR 131
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| RM 090416 Miles: 0.01 | Saucony Shadow #1Black 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 | | 30.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 30.50 |
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| RM 090416 Miles: 0.04 | Brooks Launch Blue #3 Miles: 12.00 | Saucony Compression Socks 1&2 Miles: 7.50 | Saucony Shadow #1Black Miles: 13.50 | Saucony Rides #9 Miles: 2.50 | Brooks Launch Orange #2 Miles: 2.50 |
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| Night Sleep Time: 47.00 | Nap Time: 0.00 | Total Sleep Time: 47.00 | Weight: 0.00 | |
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