| 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 | | 60.00 | 5.00 | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Had the department Christmas party last night. I actually slept in this morning. First time in awhile. Just did 7 on the treadmill Avg. 7:00. Right calf has continued to behave so that is a good thing. I’m happy my body is responding to the mileage well. It has been well over a year since I’ve had so many weeks 70+ back-to-back. I will step back to 65 this week and then increase into the end of Dec. My “official” start date for the marathon countdown is Dec 16th… |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Early AM run. Had some minor stomach problems at about mile 10, then slowed down for the remainder of the run. Also, my hamstrings were a little tight but I think this had to do with running so much on the treadmill last week... Avg. 8:11 HR 139 |
| 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 | | 2.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Very busy work day, early start. Finally got a chance to run at 8pm. Did a treadmill workout. 7:30 first mile then 6min pace increasing 0.1mph every half mile so that the last half mile of 5 miles was at 5:30 pace. HR ranged from 155-180 during the workout period. Then a mile cool down at 7:30 HR returned to 145 by the end of the cool down. |
| 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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Had another early start to work today (just before 5:30am). However, I came prepared and as soon as I saw an opening I went running for the door. A bit colder today but nice to be out in the light. I ran to and up City Creek. The canyon was so relaxing except for one service vehicle it was only me and the stream for about three miles… Avg. 7:46 HR 141 |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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I was really tired last night. Managed to get to sleep about half an hour earlier. Woke up this morning with a cramp in that right calf again!? Same as last Thurs, two days after a treadmill workout… I massaged in some Tiger balm and headed out the door. Windchill said 14°F and I felt it. By the end of the run though I was a little hot. I never pushed it, I was thinking people talk about LSD runs, I did a TOF run (let me know if you can figure that one out…). I did a modification of the loop I did on Mon, I added on some more upfront so that I only did one loop of SH. After the run my calf was still a little tight and my right glut was sore. The plan for the rest of the week is three easy shorter days, I’ll work on massaging and stretching out the cramp then next week I go back to increasing mileage. Avg. 8:11, HR 133 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | 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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In work by 5:30. I was hoping to get out the door early. Didn’t make it out until nearly 11:30, when I checked the temp it said 20F. It was much warmer than that. Had a good run. Calf still a little tight I did 6-striders mixed in to stretch it out a little. Ran south on Wasatch from campus and back. Avg. 7:09 HR 145 |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Long day. I ended up having to work from 6:30am to 2:30. Then the afternoon was spent running holiday errands. Finally able to get on the treadmill at 7:15pm. Because of the calf pain the last couple of days I kept it very tame (8:00, HR 135). Felt ok, my dinner didn’t appreciate the late run though (Burp…). |
| 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 | | 60.00 | 5.00 | 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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