| 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 40.00 |
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| Saucony Rides #7 Miles: 10.50 | Saucony Rides #6 Miles: 4.00 | RM 090416 Miles: 0.20 | Asics DS-Trainer #4 Miles: 8.00 | Asics DS-Trainer #5 Miles: 6.00 | Brooks Launch #1 Miles: 11.50 |
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| Night Sleep Time: 40.50 | Nap Time: 0.00 | Total Sleep Time: 40.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Really bad night's sleep. Felt exhausted. Due to the fact that we didn't having working tires. The goat head incident yesterday was the third tire between our two strollers and with only two fronts and one back my wife said I could do a solo run. I just went toward SugarHouse and back. I continued to be wiped out the rest of the day but did manage to see the NYC finish before heading out to church but did need a nap after wards. Feeling better now but last week took a bigger toll on me than I first thought. Hopefully this week will be smoother work wise and hitting that 40 mi mark again. It is truly hard for me to remember how I was able to run all those 70+ weeks just a year ago...
Avg. 8:00 HR 157
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| Saucony Rides #7 Miles: 4.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A taste of Paul. Very busy work day but I knew that was going to be the case. After dinner all I had time for was a short treadmill workout before heading back to work. I opted to do an acceleration run in lieu of my MMM. I like doing this on the treadmill because it is so exact and really feeds into my personality. I started at 8min miles and each 1/10th of a mile increased the speed by 1/10th mph. The final 0.1 mi was at 5:15 and that is why I titled today a taste of Paul. It is great to be in awe of what he accomplished on Saturday. It is a whole other item to barely be able to run 1/262nd of the distance he ran at his pace. Granted his final pace was closer to 5:20 but even 1/131st of the distance doesn't change how amazing the realization actually is... |
| Saucony Rides #6 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Let it snow, let it snow, let it snow... Still need to figure out the sleep thing. But the run in this morning was nice. It was 33(2?) with snow. Along 13th it turned to rain but by campus it was the fluffy stuff. Nothing sticking on the streets yet though so the footing was good. SugarHouse commute run in. Avg. 8:48 HR 143
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| Saucony Rides #7 Miles: 6.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy evening run. Avg. 7:27 HR 156
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| RM 090416 Miles: 0.20 | Asics DS-Trainer #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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Kept waking up last night... 2.5mi wu
Campus track 8X400 w/ 200 rest (400 before last) for 12 laps total.
0.5mi cd wu 9:30 HR 142 88.67/183 (71/167)
84.61/179 (74/169)
83.90/177 (75/169)
83.74/178 (75/170)
84.40/179 (78/170)
82.85/181 (75/174)
81.11/182 (140/168)
79.86/185
cd 10:48 HR 161 Ok except for that 5th one. Not happy about the effort it took to get them done though. But with waking up three times last night I may have been a little tired. That and it was chilly this morning 30F(26Fwc). WOW! As of 7:15am MST, I am on the first page of the mileage board and it is Thursday!
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| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(3) |
| | 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 |
| SugarHouse Commute run... Avg. 9:26 HR 135
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| Brooks Launch #1 Miles: 6.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Do to a work trip, I had to run early and on my own. Main thing is that I finally hit 40 mpw. So I am now over 50% from where I was this time last year. Most importantly my calves are more sore from the track workout earlier this week than my knee so I can finally look forward. Still not sure which and when the next marathon is going to be but for now I'll be thankful for the miles I get to run and keep chipping away at making a return to my previous fitness levels...
Lotta 5s, Avg. 7:55 HR 155
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| Brooks Launch #1 Miles: 5.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 40.00 |
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| Saucony Rides #7 Miles: 10.50 | Saucony Rides #6 Miles: 4.00 | RM 090416 Miles: 0.20 | Asics DS-Trainer #4 Miles: 8.00 | Asics DS-Trainer #5 Miles: 6.00 | Brooks Launch #1 Miles: 11.50 |
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| Night Sleep Time: 40.50 | Nap Time: 0.00 | Total Sleep Time: 40.50 | Weight: 0.00 | |
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