| 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 | | 61.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 61.00 |
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| Saucony Rides #8 Miles: 14.00 | Brooks Launch Blue #3 Miles: 26.50 | RM 090416 Miles: 0.02 | Saucony Compression Socks 1&2 Miles: 10.50 | Saucony Rides #9 Miles: 2.50 | Saucony Shadow #1Black Miles: 18.00 |
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| Night Sleep Time: 42.50 | Nap Time: 0.00 | Total Sleep Time: 42.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Had to work a little in the morning. Then some family errands. Decided to run while it was still light and did a Memory Grove to the top of City Creek run. It was one of the most perfect running days I can recall. The colors are so beautiful heading up the canyon and the sound of the water in the creek really tops it off. There were so many people out and that helps get me moving. I worked to pass two bikes on the way up. One guy I leap frogged a couple of times before finally dropping him. Up splits were 7:34 to 8:40 pace. Then was the fun of coming down!!! 6:33, 5:55, 5:53, 5:52, 5:41, 5:33, and 5:05!!! How is that for a mile 14 in a training run? Granted that is the mile from the V curve by City Creek down to the liberty bell but I'll take it. Point being my final three miles solo today were faster than my 5K yesterday. Granted this was an infinitely more aided run.
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| Saucony Rides #8 Miles: 14.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM: Early start to start the week. Legs feeling good after the weekends efforts. Commute run in. Mi 2.5 Avg. 9:26 HR 140 PM: Busier day than I was expecting but got stuff done. Evening Suicide Loop with John. Mi 7 Avg. 8:47 HR 136
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| Brooks Launch Blue #3 Miles: 9.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Slept in a bit and out to a very pleasant morning. I cannot believe how nice the weather still is. The sunrise was pretty this morning. Commute run in. Mi 2.5 Avg. 9:35 HR 140 PM: A&W in reverse home. Feeling very sluggish.
Mi 6 Avg. 8:20 HR 135
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| RM 090416 Miles: 0.02 | Brooks Launch Blue #3 Miles: 8.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM: Even with the sluggish bent to yesterday's second run, I was not sleepy last night and did not rest well. Partly I had my early experiment day today and I think knowing I need to be in before 6 AM keeps me on my toes. As with today I usually get up before my alarm on days that that. Mi 2.5 Avg. 10:02 PM: The day did not have a good start but continued to improve throughout so by the end it was all good. The run home was also much better than yesterday. Reverse A&W commute. Mi 6 Avg. 7:43
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| Brooks Launch Blue #3 Miles: 8.50 | Saucony Compression Socks 1&2 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 |
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AM: Finally slept a little better last night. Still into work a little work for grand rounds, Thu is my meeting day. I have three minimum during the academic year... Commute run in.
2.5 mi Avg. 9:56 HR 138
PM: No second run. Had a surprisingly productive day, even with all the meetings. It is an interesting process changing from a mostly bench scientist to a more principle investigator filling the time with analysis and meetings rather than planning and doing. Good news is I worked a little late but then met the family at Red Butte for the Garden After Dark Halloween activities.
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| Saucony Rides #9 Miles: 2.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Memory Grove commute in after a little bit of sleeping in. Got to my building just as Jake was passing and chatted for a brief moment. Hope everyone has a great weekend! Avg. 9:06 HR 135
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| Saucony Compression Socks 1&2 Miles: 8.00 | Saucony Shadow #1Black 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(1) |
| | 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 |
| AM: Early home loop before hitting the road to head down to Moab. Mi 6, Avg. 8:48 HR 156 PM: Evening trail/road loop just outside Moab by the rental house our friend got. Mi 4, Avg. 8:26 HR 143
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| Saucony Shadow #1Black Miles: 10.00 |
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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 | | 61.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 61.00 |
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| Saucony Rides #8 Miles: 14.00 | Brooks Launch Blue #3 Miles: 26.50 | RM 090416 Miles: 0.02 | Saucony Compression Socks 1&2 Miles: 10.50 | Saucony Rides #9 Miles: 2.50 | Saucony Shadow #1Black Miles: 18.00 |
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| Night Sleep Time: 42.50 | Nap Time: 0.00 | Total Sleep Time: 42.50 | Weight: 0.00 | |
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