| 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 | | 66.50 | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 70.50 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Late morning run. I was so wiped out from yesterday the cross-training (shoveling) really taught me what a wimp my upper body is. Just easy loops of SH. Avg. 7:41 HR 140 |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early AM run. Another good amount of people out this morning. I just ran south on 20th and back. Avg. 7:12 HR 144 |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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I went to bed with a slight sore throat. I didn’t wake up feeling much better. My initial plan was to run the “10-miler” from last week with the Garmin and see the true distance. However, about a mile into it the ground was too slippery and I was feeling too crappy. So I just went down 21st S and over on 20th E again. It is the flattest course I’ve found from my home and I needed something a little more relaxing today. I managed to make it through the run without dying, always a good thing. Avg. 8:19 HR 127 |
| 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 | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-There was a mishap with my running clothes in the laundry and they were still wet this morning. I think this is a good thing. It made me decide to try a two-a-day. We'll see if I'm able to get in the second run. I hit the treadmill. I started at 8min pace and increased the pace one to two clicks per quarter mile. The last half mile I did at 5:18 pace. Avg. 6:59 HR 120-175 no Avg...
PM-To my surprise I made the second run. I had still been
struggling with the sore throat throughout the day but by evening I was rearing
to go. The taste of speed this morning had planted a seed and I wanted to do a
workout. I did 1mi 8:00, 1mi 7:00, 3mi of 6:00 (HR 162-166), and finished off
with 1mi @ 5:00 (HR hit 193 for the last quarter mile). Granted this was aided
by the treadmill but it felt great to get the heart beating and the legs
pumping. I have to admit at both the half mile and three quarter mile marks I wanted
to quit. At three quarters I even started to push the slow down button but I quickly
put it back up and toughed it out and I’m glad I did.
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| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Early AM recovery run. I was feeling sluggish. Partly due to the overzealous treadmill run last night partly because of the lingering sore throat. I did my “BST 10-miler” from last week. Turns out it is actually 10.5 miles. Which brings up a good point, time for a survey on the discussion forum… In any case very easy run no pain just tired. Avg. 8:42 HR 134 |
| 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 |
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I woke up this morning with a cramp in my right calf. I tried to rub it out but it didn’t completely go away. Looking outside I wasn’t thrilled about running in the dark cold rain at 5:00AM so I jumped on the treadmill again. 2xmi 8, 3xmi 7:30, 2xmi 7:00. HR 130-150 Calf didn’t bug me at all during the run but still felt tight getting into work… |
| 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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I got out right at the perfect time today. The running was so much easier than last Saturday. I was surprised because there were actually a lot fewer people out… Did the same run as last Sat. MM 6-12. I let loose a little more than I have been but still really nothing hard. Avg. 7:14 HR 150 |
| 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 | | 66.50 | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 70.50 |
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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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