| 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 | | 26.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.50 |
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| RM 090416 Miles: 0.01 | Saucony Rides Neon #12 Miles: 5.00 | Saucony Rides Silver #14 Miles: 8.50 | Saucony Rides Orange #13 Miles: 11.00 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | 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 |
| Did not sleep well so just decided to get up. Got some good work done and then I did a sunrise run. Pushed the pace with a few surges. It felt nice out this morning. Saw a lot of people out there.
Avg. 7:50
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| RM 090416 Miles: 0.01 | Saucony Rides Neon #12 Miles: 5.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Not a restful sleep. Up twice and got up without an alarm. Met with church friend for a loop. Likely be the routine for awhile. It is good to have people to run with again. Tomorrow it looks like we might have 4 people. Entire run before sunrise... Saw one deer on the last mile.
Avg. 10:07
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| Saucony Rides Silver #14 Miles: 5.50 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slept a little better last night. Up early to meet with the church group. A new guy this morning but a different missing so three of us. Up to 5 though total so seems like we will always have some rotating through. Not as nice out today but still a good conversation.
Avg. 9:53
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| Saucony Rides Orange #13 Miles: 5.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sleep over workout in the morning and long day so no evening workout...
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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 |
| Up about an hour before my alarm so did a little work before the run. It actually felt nice this morning. Also there were four of us total so the group continues to grow. We each start from a different point so it makes the mileage interesting. But went back a little extra today and happened to hit 6 at my driveway.
Avg. 9:40
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| Saucony Rides Orange #13 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Did not sleep well. Ended up meeting with the group again. Chaning each time but today we opted for a workout. We met at the turf field and kicked around a soccer ball for awhile. Tough to see in the pre-dawn. Then we did a workout that we each sprinted the field jogged back and added 20 sec to that time. Then set a watch on repeat, for me it was 1 m 20 sec. Then I did 13 repeats. Your rest could shrink each time if slower or grow if faster. I hit most of them with 22 sec left before the beep so I could have chosen a shorter time. Did some other running around.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | 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 |
| It is so sad but my arms are actually sore from the speed yesterday. Shows I've been out of it for way too long. My quads were also pretty trashed. Just did pond loops with the family. Now have to work today.
Avg. 9:06
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| Saucony Rides Silver #14 Miles: 3.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 26.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.50 |
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| RM 090416 Miles: 0.01 | Saucony Rides Neon #12 Miles: 5.00 | Saucony Rides Silver #14 Miles: 8.50 | Saucony Rides Orange #13 Miles: 11.00 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | Weight: 0.00 | |
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