| 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 | | 31.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.00 |
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| Saucony Rides #6 Miles: 6.00 | Saucony Rides #7 Miles: 6.00 | Asics DS-Trainer #4 Miles: 4.00 | RM 090416 Miles: 0.27 | Asics DS-Trainer #5 Miles: 6.00 | Brooks Launch #1 Miles: 4.00 | Adidas Adistar (flats) #2 Miles: 8.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | Weight: 0.00 | |
| | 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 |
| Family recovery run. |
| Saucony Rides #6 Miles: 3.00 |
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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 |
| Sub-5:20? No... Oh well, the streak was nice while it lasted. I was definitely feeling tired and the effects of the race this morning. Just a good reminder that though I am on the mend I still have ways to go. Sugar House commute run in. MMM: 5:46
Avg. 8:29
HR 144
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| Saucony Rides #7 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Better than yesterday. Commute run in via campus. Ran past the new track. It still needs to be covered and I couldn't see much since it is still dark when I get into work but overall it is going to be nice to finally have a track on campus. Avg. 8:57
HR 134
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| Asics DS-Trainer #4 Miles: 4.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Did someone say track? Yes they did. I stopped off at the EHS track on my way in this morning. The ROTC was out in full force so it was nice to have an audience for my first time on the track in probably a year... My plan was for 4x400 but since I had forgotten how to use the lap feature on my watch and hit the wrong button the first time around I ended up doing a bonus quarter. 2mi warmup to the track Avg. 8:57 HR 132
200m rest jog before each repeat
1. ?
2. 77.03 HR 178
3. 79.90 HR 177
4. 77.63 HR 177
5. 76.00 HR 183
2mi cooldown to UP to campus Avg. 10:25 HR 147
Overall, I was happy with the effort and the result. I can't tell you how nice it is to be "running" again!
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| RM 090416 Miles: 0.27 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just taking it one day at a time and trying to not push my luck. So far so good and even better is that my knee is not more sore after the track workout. Campus commute run in. Avg. 8:59 HR 140
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| Brooks Launch #1 Miles: 4.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Woke up before my alarm this morning. Third time this week... I would like to think that this is because I am so rested but I tend to doubt that. Because I want to leave early today came in very early by car. Stumbled in the dark to do the Federal Heights/Dry Creek work loop. I forgot how hilly that is. Overall another good week... Avg. 9:58 HR 139
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| Saucony Rides #6 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(1) |
| | Race: |
Christ Lutheran School 5K (3.11 Miles) 00:18:22, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I know, two races in a row! Not as fast as I would have liked but it was a good feeling to finally race again. This was my first 5K not pushing the girls or at a meeting since May of 2008 and my first race that I was going to the line thinking I was going to "race" since Aug of 2009. The deal is that my wife found this small race online (13th running of it) and since my grandparents are visiting for a school carnival and our wedding anniversary we had someone to watch the girls while we both ran. I thought it would be a nice way to get back in the racing mood and win but little did I know that Carrol brought in a ringer. (4:07 mi 18yr old). He was a very nice guy and I spoke to him both before and after the race including a cool down but from the gun he was gone and put about 3 min on me by the end. I ran the course as a warm-up which was fortunate. It was very curvy and hilly so I found out what I was in store for. Additionally, I found two poorly marked spots that I was able to figure out ahead of time. From the gun I was in second and that is were I stayed. There was a guy in 3rd who at mile 1 was about 200 m back. He ended up making wrong turns at both spots I had noted during my warm-up. I guess I was more than 200 m ahead at that point that he didn't see me. He ended up finishing third anyway. The bummer was that my wife was in first and though she could figure out my description for one of the tough turns she missed the second. The bummer is that by the time she got back on course about 6 people had passed her and one of them was a women. She wasn't able to make up the ~2 min detour. The second bummer is that though nice the "official" winner wasn't as classy as Paul is and kept the dinner for two prize the overall woman got... In her defense there was still about a mile to go and who knows how it may have turned out... In any case it was nice that we both finished 2nd and our girls ran their first "official" races. Not timed or a set distance but they did get their own numbers and ribbons for finishing... Mi 1: 5:29 HR 181
Mi 2: 6:04 HR 189
Mi 3: 6:10 HR 189
Last: 0:40 HR 189
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| Adidas Adistar (flats) #2 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 31.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.00 |
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| Saucony Rides #6 Miles: 6.00 | Saucony Rides #7 Miles: 6.00 | Asics DS-Trainer #4 Miles: 4.00 | RM 090416 Miles: 0.27 | Asics DS-Trainer #5 Miles: 6.00 | Brooks Launch #1 Miles: 4.00 | Adidas Adistar (flats) #2 Miles: 8.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | Weight: 0.00 | |
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