| 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 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 73.00 |
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| Saucony Rides #6B Miles: 32.00 | RM 090416 Miles: 0.07 | Asics DS-Trainer #5 Miles: 41.00 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in. Between in-laws staying with us. Inversion thick air. The girls being sick last week. I felt the sleep and a day of rest was in order. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Slept in again. I thought today was are meeting free day for the holidays but was wrong. Fortunately, I was only about 10 min late for the meeting. The rest of the day went more or less ok. I also left an hour early to make dinner for the family before they head back to Chicago tomorrow. Originally was supposed to be over 20 by now for the week but just squeezed in what I could. I did three hard miles. They felt a lot harder than marathon effort though they were supposed to be marathon pace. Mi 8 Avg. 6:50 HR 161 |
| Saucony Rides #6B Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Slept in a little to see the in-laws off to the airport. They wanted to beat our storm to only get sidelined by a storm in Chicago... Then into work, set some stuff up and out the door. With the 3-5 inches in the forecast I wanted to get in a good chunk of change this morning. I went to and up City Creek from lab. Didn't see a whole lot of people out which sort of surprised me but I guess I was running about 2 hr later than normal. In fact the entire time in the canyon I had the place to myself, very relaxing. Mi 12 Avg. 8:22 HR 135 |
| RM 090416 Miles: 0.06 | Saucony Rides #6B Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| More or less a repeat of yesterday. However, went to sleep an hour earlier up and hour earlier. Reread the reviewers comments on my most recent manuscript submission to give me something to think about during the run. The temp felt cool but ok. Fortunately we did not get all the snow that had been in the forecast. At best I would say there was an inch if a few spots. The roads were empty enough that I did most of the running to the canyon in the tire tracks. There were about the same number of people out today, maybe a few more but I was also running earlier. To answer JD's comment on use of tax dollars a total of 7 people had taken advantage of the canyon road by 8:45 this morning. Going in there were two sets of tracks and one set of tire tracks but in and out so I knew I would at least have the canyon to myself on the way up. Just before getting out I ran into two more people walking and at the gate one guy running with two dogs. I just switched from Training Center to SportTracks as per a thread on the discussion board and I like the interface a lot better. Mi 12 Avg. 8:08 HR 140 |
| Saucony Rides #6B Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Third times a charm. Same run as the last few days. It is really the only non-trail run I enjoy from lab and with the snow I don't feel like battling the trails. Many more people out today which is always great to see. Mi 12 Avg. 8:27 HR 138 |
| Asics DS-Trainer #5 Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Merry Christmas! After the candlelight service at church last night just came home and finished setting up around the house. Fortunately both girls slept in this morning so we had a nice rest prior to starting the fun. Presents by a fire, brunch and then playtime. We made my oldest a puppet stage so she gave me a show during the first few miles of my treadmill run. She changed to something else and I did a workout as follows. 8:00 aHR 106
7:03 aHR 134
6:00 aHR 154
5:45 aHR 166
5:45 aHR 169
5:45 aHR 172
5:45 aHR 174
5:30 aHR 180
Felt really good. Fastest I've run in awhile. Aided by the treadmill but fun none the less. It would have been nicer to move that pace on the roads but I still have 15 weeks...
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| Asics DS-Trainer #5 Miles: 8.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| As fun as yesterday's run was is as painful as today's run was. It was very cold out in the AM. Not as bad as the week before but still close to single digit windchill. By about mile 10 what was left of my waters had frozen and I was sporting both a frozen snot mustache and icicle eyelashes. My knee was sore from the effort on the treadmill but not horrible. The rest of the day was relaxing and running errands. Mi 21 Avg. HR
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 21.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 64.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 73.00 |
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| Saucony Rides #6B Miles: 32.00 | RM 090416 Miles: 0.07 | Asics DS-Trainer #5 Miles: 41.00 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | Weight: 0.00 | |
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