| 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 | | 64.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 68.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles with Kaitlyn and Sandra in the morning. It was Sandra's first 5-miler in a few months so we took it easy. Avg. 10:02 |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Early AM start. As I mentioned last week I have house guests this week so I wanted to make sure to get my run in. Also, Mon I have meetings so that was booked. This afternoon we are all going to see the Temple. We haven’t been done there since we moved here last summer so I’m looking forward to seeing inside. For the run I took a different approach. I wanted to see more of the marathon course so I ran straight to mile 6 which is about 1.5 miles from my house. From there I ran up to mile 12 and back. There are some rollers along this portion of the course but not as bad as I was expecting. It was very dark the first portion of the run. The only mile marker I missed was mile 11. I think it may have been paved over as the road seems new there. It amazed me how many people were actually out this morning. I saw lots of runners along 2000 E and even a few on Holladay. I didn’t really have a plan on pace I just wanted to get to know more of the course. My left heel is still bugging me a little but otherwise I felt fine. Avg. 7:20 |
| 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 |
| With the holiday I was able to run some with family this morning. Did a three mile warmup with Kaitlyn and Sandra (Avg. ~10:00), then five miles on my own (Avg. 6:33). The pace felt fine. A little tough uphill back home from SH park. Today we did Christmas/Thanksgiving as I will not see my dad around Christmas. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I felt very tired all day. Finally got out the door at about 7pm. Nice night, cold, but refreshing. Home loop. Avg. 7:28 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Cold Turkey 6K (3.7 Miles) 00:21:07, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Overall a good day. I was a little tired last night from the week of family festivities and still trying to get some work and running in. My plan for today’s race was to hang on with whomever up to the top and after the turnaround run until I break. Chad, Josh S., and BJ were all at the start along with a cohort of others so I was hoping that I could stay with Chad to the top. I was expecting some of the high schoolers to take off at the lead but everyone was a little calm. Josh and BJ took the lead early on with Chad and I in the chase pack. Going up city creek was not as painful as I was expecting and it was great to have Chad there to work off of. My breathing was heavier than I would have liked but my legs felt relatively fine. Josh and BJ put a pretty good lead on us and with the curving road we lost sight of them before the turn around so I was very happy to see them coming back down. When Chad and I hit the cone, Chad made one surge and I followed his lead. I had just been hanging on until that point but with the downhill I got a second wind and went for it. The crowds were good and though the road was a little cramped I didn’t have too much problem weaving around the other runners. I made a very slight misturn going into Memory Grove. This actually worked to my advantage, I took a second to look at my Garmin and see there was only about a half mile to go and I saw how close Chad was too me and that really got the fires burning. My final time by Garmin was 21:07 at 3.85 mi Avg. 5:30. Chad had about 3.9 mi. BJ finished in 20:01 and Josh was about 20:34. Chad was a very close 4th, I’m not sure on his time. Overall a great day and I’m happy with my performance. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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It was a nice morning. Cold but I was dressed for it. The weather effect always amazes me. I only saw three other people this morning. Normally the day after Thanksgiving is a huge running day (food guilt does wonders for motivation). I was definitely sluggish after my day of “gluttony” I’m sure the race had something to do with it as well. Overall though my legs were surprisingly pain free. My left heel has still been acting up from time to time but otherwise there were not major complaints from the lower half… Did a slow recovery run SW to 33rd and 13th and back with a loop of SH for good measure. Avg. 8:48 |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Got to sleep in an extra half hour. Met up with Chad at the Starbucks on Foothill. We ran a few mile warmup and then met up with a fairly large group of the Black Sheep. We did some random running SW with people dropping off at various distances. Total run for Chad and I was 15 miles. When I first saw the weather channel the 14F wind chill was a little scary, however the only “cold” part was running past suicide rock. Overall, a good run, met some nice people and had a chance to chat with a few others I don’t know well. Avg. 7:43 |
| 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 | | 64.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 68.00 |
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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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