| 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 | | 30.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 30.50 |
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| Saucony Rides #7 Miles: 5.50 | Asics DS-Trainer #4 Miles: 6.00 | Asics DS-Trainer #5 Miles: 5.50 | Saucony Rides #6 Miles: 8.00 | RM 090416 Miles: 0.10 | Brooks Launch #1 Miles: 5.50 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | Weight: 0.00 | |
| | 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 |
| Sunday morning family run. Still running in smog and am looking forward to the weather pattern change tomorrow! |
| Saucony Rides #7 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Typical Monday, enough said. I know I've been missing my MMM. I opted for a treadmill alternative tonight. Did two miles warm-up. 8 to ~6:20 pace increasing on the 0.1 mi increments. Then doubled the increase every 0.5 mile. Just hammered the final mile with the last quarter at about 5 min pace. Total time ~39min. |
| Asics DS-Trainer #4 Miles: 6.00 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Easy, easy commute run. Didn't want to push my luck after the speed yesterday and had a big day planned. I accomplished what I wanted and sent off my samples for my biggest experiment to date. Now comes waiting ~10+ days for the results. A year in the making though so what is another 2wk. The run was my typical SugarHouse commute run but since I usually don't go around the park just the A&W at the corner there I think I'll change the name of the course to the A&W commute, more fitting... Avg. 9:14 HR 136 One other item of note is that I broke 1000 mi for the year today. Honestly I did not think it was going to happen. I'm still on track for my lowest mileage year ever but there is a slight chance that I will beat out my 2002 low point. Otherwise I'm looking at nearly half the mileage of my 12yr average of 2050 per year or worse yet compared to my 5 yr average of 2442 per year.
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| Asics DS-Trainer #5 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Original home loop clockwise. Felt good tonight. Avg. 7:04 HR 161
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| Saucony Rides #6 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Keeping the mileage progression slow. Commute run. Avg. 8:26 HR 151
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| Saucony Rides #7 Miles: 2.50 |
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Writing day... Easy commute run in. Happy Friday everyone! Avg. 8:49 HR 144
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| RM 090416 Miles: 0.10 | Brooks Launch #1 Miles: 2.50 |
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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 |
| Family run pushing the girls before pre-holiday errands. Avg. 9:46 HR 130
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| Brooks Launch #1 Miles: 3.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 30.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 30.50 |
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| Saucony Rides #7 Miles: 5.50 | Asics DS-Trainer #4 Miles: 6.00 | Asics DS-Trainer #5 Miles: 5.50 | Saucony Rides #6 Miles: 8.00 | RM 090416 Miles: 0.10 | Brooks Launch #1 Miles: 5.50 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | Weight: 0.00 | |
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