| 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 | | 37.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 37.50 |
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| Asics Japan #1 Gold Miles: 4.00 | Saucony Rides Orange #13 Miles: 14.50 | Saucony Rides Silver #14 Miles: 19.00 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| This year has been a tough one. I have been keeping track of my running since 1997 and today was the first day this year I've logged my miles into my Excel record. This is also my 3rd lowest mileage year during that time. Hopefully this last week was putting that slump behind me. Plan was to pace my wife to a 5K PR today but between the 55F and rain she scrapped that plan 1 mile in. I continued with the effort just to see what I could do and finished in 19:50; mile splits 6:48.97; 6:04.87; 6:09.85
Also did a 1 mile warm-up first.
Avg. 6:24
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| Asics Japan #1 Gold Miles: 4.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Woke up before my alarm by almost an hour to wind, rain, and cold. Although I've definitely run in worse I wasn't up for it this morning. So I worked from home a little and still got into the office before 6AM. Then just did a treadmill run to stretch out a little. Pretty sore from actually pushing yesterday. Well back to a little more work now. Big deadline this week.
Avg. 8:08
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| Saucony Rides Orange #13 Miles: 3.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Cooler again this morning, 25F. Met up with Josh and we added a little extra. Good run.
Avg. 9:18
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| Saucony Rides Orange #13 Miles: 5.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not a restful night. Up on and off since 2AM. Did my solo run at normal time though. It was very nice 21F with steam coming off the lake and the moon sliver shining down. No other runners out but did see the two regular dog walkers.
Avg. 8:51
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| Saucony Rides Orange #13 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Really nice morning out. Ran with Josh, his half marathon is this weekend. Me, just getting work done. Up later last night and have woken up before my alarm pretty much every day this month. Feeling ok though so I guess I'm getting enough rest. My cough is even 90% gone.
Avg. 9:17
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| Saucony Rides Silver #14 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Pretty good day, got in a bit of everything. Weather was perfect for a run.
Avg. 8:13
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| Saucony Rides Silver #14 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1.5 with the full family and then 1.5 with my wife.
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| Saucony Rides Silver #14 Miles: 3.00 |
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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 | | 37.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 37.50 |
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| Asics Japan #1 Gold Miles: 4.00 | Saucony Rides Orange #13 Miles: 14.50 | Saucony Rides Silver #14 Miles: 19.00 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | Weight: 0.00 | |
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