| 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 | | 47.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 47.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| AM Family run. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| First day toward my goal. My "real" training will start on Dec 17th, however, everything I do from here on out has one focus. The SLC marathon on April 19th. I know this sparked a little discussion earlier but I believe this is the best marathon for me for three reasons. 1. Spring marathon, 2. No travel to the start (I live 5-10 minutes away), and 3. I can train on the course (My lab is a half mile from the start and I live 2-blocks from teh 2 mile marker.). I was up very late working last night so I didn't run this morning but made it in early enough to duck out around 1pm. I ran the first 4.5 miles of the course. Mile 4 is a screamer. I didn't even realize it but I was going 5:45 pace with relatively no effort. After I noticed that I made an effort to hold back. Avg 7:28 for the whole run. Two problems I see with running from work, 1. I have to finish up will or do trail running; 2. I don't stretch. When I run from home I always make time, from work I'm too eager to get back to it... |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| First run with a group in awhile. Met up with the Black Sheep at the Kmart parking lot and did a run with some surges over the bridges on the BST. Felt ok, nice to talk to some people in person again about running. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I took a lesson from Tues and ran along Wasatch instead of Foothill, nicer... I don't want this blog to become a rant about work. I like my work. However, it does seem that my running has focused more on trying to make time for it than actually enjoying it. The few discussions going on around the board highlight that at least I am not alone on this front. Instead I have come to look at my run as a nice break during the morning, day or night. Case in point, today I got into work early with plans to run around 10am however, work was busy. I did however finally get out around 3pm. The run was good. The first mile was beautiful then I get sleeting on for two miles and the rest I was drizzled on but I was warm enough by then. Avg 8:05
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| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Same course as yesterday just a little farther out. The weather was great. I got into work a little before 5:30 and was out the door for my run by 10:30. About a mile into it I decided I felt like some speedplay today. I decided to do the following: 2.5 mi wu then 4x1mi with 0.5mi recoveries. My plan was to shoot for 5:50/mile. The first mile mostly downhill was a very relaxed 5:52, the next mile was flat a little more effort 5:52, the third mile the previous in reverse in 5:49, the final mile was mostly uphill and it was a very painful 6:23. Recovery was 2.5mi back to lab. The warmups and recoveries were a very relaxed 8:30 to 9 min pace on the muddy trails. Avg. 7:47 |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I ran an easy SH loop after my daughter went down for the night. Avg. 7:50 |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM family run, before the rain and snow... |
| 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 | | 47.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 47.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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