| 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 | | 59.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 65.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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An end to a good week. Very busy but productive. Today started with a 3-mi family run. It was raining a little but Kaitlyn’s stroller has a new weather cover and it works like a charm. After a good day and a superb dinner courtesy of Chad’s wife I snuck out for a home loop. Avg. 7:38 |
| 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 |
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In a continuing effort to figure out how to make everything fit in my schedule, I will add a brief outline of my days. To work by 5:30, out for my run at noon, back to work by 1:30, home by 5:30. Overall a good day. The run was a little faster than I would have liked it. No excuses just got caught up with the weather. Ran MM 1-6 then direct back to campus. Avg. 7:08 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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In at 5:30, out for run at 9:30, back to work by 11:15. Nice day out today. I bit of a chill in the breeze but otherwise great. In lieu of speedwork today I did a trail run. Up Dry Creek, to BST-North, then up an extra mile toward Black Mountain. Out almost all up in 51 min, back almost all down in 39 min. Avg. 8:59 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Today ends a tough double work day. Yesterday I ended up working a total of 13 hrs, 10 in the day another 3 at night. Today my plan was to get the run in early so I could take the night off but even getting in early to work did not allow me the time to sneak out. I ended up working another 12 hrs today. Not that this is a bad thing, work is going well right now so I don’t mind the extra time. However, the sleep deprivation is starting to play on my training. So I took an easy loop of SH in the evening. Avg. 7:59 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Today was a great day. Got in early and quickly polished off half of my to do list. Got out the door by 10am for my run. The air was a little hazy but otherwise the weather was great. The temp was so warm that I actually ran the last three miles topless. So here goes the workout, out and back south on BST. Starting at the golf course 2-mi on with 1-mi recovery. My goal was 11:40 (slightly faster than goal pace).
3 mi warm-up on the trails behind This is the Place and up the hill on the east side of the Zoo. Avg. 7:59
First 2-miles 11:40 (5:52, 5:48)
1 mi recovery 7:32
Second 2-miles 11:40 (6:04, 5:34) This was the same mile out and back. It started just north of suicide rock up the hill past the new Parley’s footbridge to the school and turn around in the parking lot back down. Elevation change 4280 to 5005.
1 mi recovery 7:35
Last 2-miles 11:47 (5:55, 5:52) I let up a little too much on the down hill
3 mi cool-down Avg. 8:26
Overall, I was happy with the workout considering the workload and reduced sleep this week. My only complaint was that the effort the last two miles was harder than I would have liked. The 5:34 was actually the easiest with the ~750 ft elevation change. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
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Mid-day run with a few co-workers. Recovery run to the golf course and back. Avg. 8:45 I could feel my quads on the hill in research park but otherwise felt great. |
| 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 |
| Early AM BST N out and back. It was actually great weather even early in the AM. My dad and stepmom are coming to visit this afternoon through Wed morning so training time will be tight. Next week. Avg. 7:12 |
| 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 | | 59.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 65.00 |
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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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