| 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 | | 34.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.50 |
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| Brooks Launch #4 Miles: 15.00 | Saucony Rides #11 Miles: 5.00 | Brooks Launch #5 Miles: 14.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice early morning run. Did sleep in a little from normal days. The misty lakes catching the sunrise are just so nice to see. There was not much else going on.
Avg. 9:15
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| Brooks Launch #4 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Happy Monday. Had to work a little late last night. I knew it was coming again. I've enjoyed my down time but it really has to come to an end. I did have an all day cardiovascular retreat that started early so I ran in the evening after the girls went down. Saw 4 deer in the sunset. Now back to work...
Avg. 9:18
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| Saucony Rides #11 Miles: 5.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Tired this morning. Up early anyway. Saw four deer again. The 4th was by itself standing next to a driveway. I thought it was a statue until it moved.
Avg. 9:40
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| Brooks Launch #5 Miles: 6.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Woke up early. It was pretty humid out this morning with the rain yesterday. Saw four deer again. This time a buck early in the run. Then late in the run I saw what looked like a doe and two fawns. They were definitely about half the size of the one deer but I was surprised to see them this late in the year.
What I find truly amazing about the human body is that now four days into the week I just hit the distance of a marathon. And it is not like I feel that fresh. The craziest part is not a single mile during these four days was even close to the pace I run my entire marathon. To me this is just amazing how quickly one can loose fitness. Not that I'm currently out of shape but definetly not in any form of competive shape.
Avg. 8:12
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| Brooks Launch #4 Miles: 7.00 |
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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 |
| No run but for good reason. Have my mom and Steve in from Chicago and they watched the girls so we could go out to celebrate our 9th wedding anniversary. However, I still had to work Thursday so no run.
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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 |
| Took today off work to spend visiting with family. Still ended up on campus for a few hours to show my lab and office space and eat lunch. Did wake up early to get a run in first.
Avg. 8:36
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| Brooks Launch #5 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No that is not a type. A full 8 hours of sleep. Decided to use this weekend as a vacation considering family was in town. We stayed up late talking and then slept in. So lots of sleep and no run, letting the body rest a little for once. Not the weekly mileage I had wanted but for October I wanted to bump it up back into the 50s again so this was my break week before a mileage increase. I am pretty happy with the 40s I've accomplished the pervious few weeks.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 34.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.50 |
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| Brooks Launch #4 Miles: 15.00 | Saucony Rides #11 Miles: 5.00 | Brooks Launch #5 Miles: 14.50 |
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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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