| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| Asics DS-Trainer #4 Miles: 11.50 | Saucony Rides #7M Miles: 2.50 | Asics DS-Trainer #5 Miles: 2.00 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 0.00 | |
| | 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 |
| Last day of the visit. My girls are a little under the weather but the visitation of their great grandparents seems to keep them in high spirits. Just running some errands, more play in the back yard and more good meals out. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Well right back to it. I had an early meeting before my usual lab meeting. Nothing special about the day. Busier than normal as a few extras popped up but what is a Mon without surprises? After the girls went down I did a run from home. My quads were pretty tight with all the time off and still recovering. Still not sure what is going on with my left foot but I'll just watch it for now. All of Oct is more or less going to be recovery/rest for me before I build for my spring marathon. I'm going to try two new things this time around. First, focus a little more on diet. Second, focus more on core/strength exercises. My run was miles 3 and 4 of the course. I'll be doing those two miles a lot as they can easily be part of a home loop. Avg. 8:41 |
| Asics DS-Trainer #4 Miles: 4.00 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Was planning on getting up at 4:45am but my daughter had other plans. Up at 4:15am then commute run in to lab. Even though I got in and ready by 5:30am I'm already an hour behind in the day... Oh well. The run was not eventful just VERY slow... Not fully awake and uphill is a bad combo. Foot about the same as is the knee. You have to love the joys of getting back to it. Avg. SLOW (11:57 no kidding!) |
| Asics DS-Trainer #4 Miles: 2.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| What a flash back to the start of St. George last year mid-40s and raining... I hope that the weather is getting it out of its system for all those racing this weekend. Commute run in. Legs feeling better but it feels like I didn't miss whatever my girls had this weekend as my throat/nose were a little poor this morning. For those who know me, you know I like my numbers. I thought this was funny. My first two miles this morning were 9:19.00 and 9:19.02, how's that for consistency? |
| Saucony Rides #7M Miles: 2.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Woke up to a little snow on the ground! It of course melted as soon as the sun came up but I can't believe it stuck. All this week has been early mornings and it has started to catch-up with me. I had gotten out of the practice... Sandra had stuff at church so I was on daddy duty, just did two miles on the treadmill. |
| Asics DS-Trainer #5 Miles: 2.00 |
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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 |
| Slept in to make up for the tiredness I was feeling. Today is mostly a paperwork day so I hope to stay awake... No run today. Trying to stick with Oct being a rest month so not that many runs... I'm on a slow build back to 50 by the end of the month. Then Nov start training again. My marathon program begins Dec 6th. I've mapped out a rough plan and will end up with just 24 more miles total before the marathon as last time I ran SLC, this will still be a record 1295 in 18 wk, I may need to bump it up the extra 5 miles but it is still awhile away so we'll see how things are going. Knee and foot are both still "tight"... Have a great 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Great day. Slept in family time and then out the door for a run with Kaitlyn to SugarHouse. The weather was great. We played at the park for a while and then headed back. My legs were dead but oh well...
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| Asics DS-Trainer #4 Miles: 5.00 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| Asics DS-Trainer #4 Miles: 11.50 | Saucony Rides #7M Miles: 2.50 | Asics DS-Trainer #5 Miles: 2.00 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 0.00 | |
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