| 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 | | 72.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 72.50 |
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| WM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 40.50 | Saucony Rides #7M Miles: 8.00 | Asics DS-Trainer #4 Miles: 12.00 | Saucony Rides #6B Miles: 12.00 |
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| Night Sleep Time: 52.00 | Nap Time: 0.00 | Total Sleep Time: 52.00 | Weight: 0.00 | |
| | 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 |
| A little crumby today. Post holiday blahs? My legs felt much better than yesterday but the valley was covered in sludge... Another day of breaking in new toys with the family and that helped. I did have to run into work for an hour but that's not too bad. Did a treadmill run while watching part of Fight Club. Accelerated throughout from 7:30-5:56. Mi 6 Avg. 7:03 |
| WM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Typical Monday. Maybe a little better than normal. The run was random south in brand new neighborhoods that had a number of streets that didn't go through so I got a little extra mileage. Avg. 7:53 HR 139 |
| Asics DS-Trainer #5 Miles: 10.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Yet another sleep in type of morning. The streets were a mess by the time I got out for my run. So I ran up and down blocks by my house to stay in the middle of the local roads where there were at least tire tracks to run in. Avg. 7:48 HR 139 |
| Saucony Rides #7M Miles: 8.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Got up a little earlier today, still not on my "normal" schedule but feeling better.
Set up a number of things in lab first and didn't head out for my run until nearly 9am. It had been snowing since at least 6am and most of the streets were pretty sloppy. After getting to the Memory Grove overlook I opted to run back and forth on 11th because it was clear and at the time did not have much traffic. Also this way I did a workout on a modified FireHouse mile.
4 mi wu
This first mile was supposed to be at 5K effort with the intent of going faster for the next two. The miles were not the exact same because of time to turnaround after finishing. But they were pretty close...
Time 5:29 HR 174 Elev Chg -183 ft
Mile recovery back up
Time 5:21 HR 179 Elev Chg -212 ft
Mile recovery back up
Time 5:11 HR 182 Elev Chg -150 ft
I looked at 0.8 mi into this final repeat and saw 5:15 or 16 on my lap pace and really pushed the last little to try and get under 5:10. Enough that I was bent over at the end. Much harder effort than I would have liked for the pace. Especially considering the 5:21 didn't feel "that hard"...
Three mile cool down back to lab. The final mile was VERY sloppy with a 10:20 split Elev Chg of +242 ft.
Mi 12, Avg 7:35, HR 156
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| Asics DS-Trainer #4 Miles: 12.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Well I can not believe this year is already over. It has flown by. Mostly because of the addition to my family but also because of everything that has gone on. Being a perfectionist I may sound blah on a number of my entries but I realize this has been a blessed year. Between watching my family grow, my youngest turn a year old two weeks ago, getting a grant, getting back into training shape, presenting four abstracts at international meetings, etc. things are going well. Thanks to those of you that have checked in on me from time to time. I'm happy with the way this year has ended and though tonight is low key with a visit from Rob Roy and a movie with my wife I wish you all great happiness and success in 2010. May we all meet our family, spiritual, career and running goals... I went into work for a project with a grad student I'm helping out. Then did two things for myself before heading over to Popperton for a run to and up City Creek. I made it the farthest up of anyone since the last snow by at least a quarter mile but then turned back to keep my word to Paul on total mileage (and to keep my ankles and calves from freezing in the knee high snow). Overall, (despite the red air quality day) it was beautiful out. Above freezing and blue skies. Mi 12 Avg. 8:07 HR 133
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| Saucony Rides #6B 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well I can't believe the New Year is here. Has it really been 365 days? It was a slow start to the day. But started off right with my home made chocolate chip pancakes. Then an ok but slow moving day. After the nightime routine just did the small home loop. I was dragging and though the air quality was the best it has been all week had a rough time breathing. Avg. 8:27 HR 141 |
| Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Met up with Cody this morning for a JRP run. I do not take enough advantage of this path and it does not look like the rest of SLC does either. I have to admit that when I pulled out of my driveway to about 1.5 in of fresh snow on the street, then going past the mall had it start raining on me I was second guessing meeting up for this run. But by the time I finally got to the parking lot (10 min late) the sky was clear and it was a nice 34F. It was good to catch up with Cody again. It had probably been since TOU that we got to talk. Overall the run went well. We started a little quick so the last few miles were rough but otherwise an enjoyable run with good company. SportTracks Avg. 7:31 HR 143 |
| Asics DS-Trainer #5 Miles: 18.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | 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 | | 72.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 72.50 |
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| WM 090416 Miles: 0.01 | Asics DS-Trainer #5 Miles: 40.50 | Saucony Rides #7M Miles: 8.00 | Asics DS-Trainer #4 Miles: 12.00 | Saucony Rides #6B Miles: 12.00 |
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| Night Sleep Time: 52.00 | Nap Time: 0.00 | Total Sleep Time: 52.00 | Weight: 0.00 | |
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