| 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 | | 36.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 36.00 |
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| Saucony Rides #7 Miles: 6.00 | Asics DS-Trainer #4 Miles: 4.00 | RM 090416 Miles: 0.76 | Asics DS-Trainer #5 Miles: 14.50 | Brooks Launch #1 Miles: 3.00 | Saucony Rides #6 Miles: 8.50 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | 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 |
| AM and PM hikes. Both relatively low key... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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? Yes. Well the progress continues to move in the right direction. It is funny how some things never change though. It has been awhile since I've run to City Creek from work. It has been 9 months since I've run the Firehouse mile hard. Then of course this morning I see Chad, very deja vu moment.
So yes it is true I brought out my ace this morning but do to some organizational reasons I opted to drive in this morning and since I was at campus decided to do the MMM as the Firehouse mile. Yes it is aided but hey I'll take it. 2 mi warm up
MMM (Firehouse): 5:17.9 HR 175
3 mi cool down Avg. 8:12 HR 145
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| Saucony Rides #7 Miles: 6.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nothing special mid-campus commute run. Good news is that my knee continues to behave even after harder stuff like yesterday. Avg. 9:13 HR 129
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A pretty hilly commute run in. Ran toward campus but kept going into the avenues and then played around on the hills over there including up and around past the mouth of Dry Creek before stopping. The weather was nice, coolish with a very lite mist. Legs were slightly sore and a bit tired but otherwise a good start to hump day. Avg. 9:01 HR 135
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Track day. My legs felt like lead today, though the weather
was nice and I was not particularly tired. I was so slow that I had to double-check
my Garmin from last week to make sure that I hadn’t made a mistake when I typed
up my workout. I was right, I was just very slow this morning. If I was looking
at them as Yassos, I sure have a long way to go… However, it could also just be
that I need a better warm-up because at least they were going negative.
WU 2.25 mi Avg. 8:22 HR 132
3x800 w/ 400 rest
2:55 (88.0/158 87.0/172) Rest 2:33/139
2:54 (86.5/166 87.0/176) Rest 2:40/141
2:48 (84.0/168 83.5/181)
CD 2.25 mi Avg. 9:32 HR 142
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| Asics DS-Trainer #5 Miles: 6.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(2) |
| | 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 |
| Perfect timing. Just finished misting when I started and started misting when I finished. 49F and some snow on the mountains this morning... Avg. 9:09 HR 136
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| Brooks Launch #1 Miles: 3.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Just ran with my youngest today. Did the Suicide Rock/33rd loop. Felt pretty tired. Wife a little under the weather as was my oldest late in the week...
Avg. 8:43 HR 141
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| RM 090416 Miles: 0.75 | Saucony Rides #6 Miles: 8.50 |
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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 | | 36.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 36.00 |
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| Saucony Rides #7 Miles: 6.00 | Asics DS-Trainer #4 Miles: 4.00 | RM 090416 Miles: 0.76 | Asics DS-Trainer #5 Miles: 14.50 | Brooks Launch #1 Miles: 3.00 | Saucony Rides #6 Miles: 8.50 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | Weight: 0.00 | |
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