A Balance, Redefined

January 2014

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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 2019

London Marathon 2020

And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship...

https://pages.lls.org/tnt/al/london20/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...

Miles:This week: 0.00 Month: 35.50 Year: 2123.25
RM 090416 Lifetime Miles: 135.71
Brooks Launch Gray #17 Lifetime Miles: 253.75
Brooks Launch Silver A #18 Lifetime Miles: 254.25
Brooks Launch Silver B #19 Lifetime Miles: 252.00
Saucony Rides Blue #23 Lifetime Miles: 252.25
Saucony Rides Black A #24 Lifetime Miles: 253.50
Saucony Rides Black B #25 Lifetime Miles: 254.25
Saucony Type A Lifetime Miles: 76.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
147.000.000.000.000.000.000.00147.00
Brooks Launch #5 Miles: 39.00Saucony Rides #10 Miles: 27.00Saucony Rides #11 Miles: 44.00Brooks Launch #4 Miles: 37.00RM 090416 Miles: 0.02
Night Sleep Time: 190.50Nap Time: 0.00Total Sleep Time: 190.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run today but with another nice day in the 50s went for a hike with the family. Slept in extra late after not staying up for the local ball drop.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

One of the problems with getting extra sleep is it causes problems for the next day. Had a hard time falling asleep so got up a little later and ran on the treadmill in the evening.

Avg. 8:35

Brooks Launch #5 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Another poor sleep night... A long day at work. 2014 it off and sprinting.

Happy Friday

Saucony Rides #10 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

In the high 20s but I'm a wimp now. Believe it or not we actually have single digits in the forecast for Monday. Run went well just sore. Highest mileage week in a while. 1 deer and 8 runners.

Avg. 9:32

Brooks Launch #5 Miles: 14.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Unfortunately a mostly work day. No time left for a run.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Up early because I was anticipating a sheet of ice. Luckily there was none. 12 hr day and then a harder treadmill run after the girls went down.

Avg. 7:14

Saucony Rides #11 Miles: 7.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Not one of the most productive days I've had. Just a few minor hiccups but they were spaced just right to mess things up. Another treadmill run.

Avg. 8:34

Saucony Rides #11 Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.500.000.000.000.000.000.000.50

Just not feeling it tonight. A number of people have been sick at work. I do not feel sick but once on the treadmill I did not feel like running either...

Brooks Launch #4 Miles: 0.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Yet another 12 hr day. It is becoming the norm... After the girls went down went for a run. Hard to believe it was single digits on Tuesday. Start of run 50F, end of run 47F. About as perfect as you could ask for. Saw two deer and three other runners.

Avg. 8:32

RM 090416 Miles: 0.01Brooks Launch #4 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

Just an insane week. Sun-Fri worked about 75 hr... Treadmill run just to not fall further behind in mileage.

Avg. 8:34

Brooks Launch #4 Miles: 4.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

Woke up an hour before my alarm at 4:20am. However, it was a pouring thunderstorm out. So I turned off my alarm and went back to sleep. A few hours later got up and the sky was clearing. Did breakfast and a few chores around the house. Then headed out hte door. It was perfectly clear and 60F!!! There was a bit of a breeze and a number of puddles but otherwise perfect. I had planned a 20-miler for a while now and decided to keep with that. About 8 miles in I heard footsteps and it was a guy catching me. He said he had just came around the corner a little back and we ran togeter. He ended up running with me until about 13 miles. It was nice have the conversation to make those middle miles go buy faster. I really started feeling it around 17 miles. More than I should have considering the pace. But with the week and general lack of training I'm not too surprised. Jumped into a bathtub of ice water after the run for 10 minutes and then continued with my day.

Avg. 8:30

RM 090416 Miles: 0.01Brooks Launch #5 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Ouchie, ouchie. Can't believe how much a slow 20-miler kicked my butt. I decided I needed to work out some of the stiffness so did the home out-n-back before church. Down to 32F from the 60F yesterday but still felt very nice.

Avg. 10:52

Brooks Launch #4 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Typical Monday. Welcome back to the grind. This was my calm day for the week. Was a little rainy out so just did the treadmill. Saved time not needing to warm-up after the run.

Avg. 8:34

Saucony Rides #10 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Although it was nice enough to run outside I did the treadmill again. Tend to push a little more there than on the road and still needed to get into work early.

Avg. 8:06

Saucony Rides #10 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Rough night for sleeping. Up an hour before my alarm so turned it off but took over an hour to fall back to sleep. The day went about how they've all been going. Ultra busy. Next week is much clamer than the last two. Made it home in time for dinner with the family, then off to a father/daughter class at church, to a 5 mi treadmill run, and finished with another 1.5 hr of work. Tired just writing it down. Have a good night. Happy Hump Day...

Avg. 7:38

Saucony Rides #11 Miles: 5.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Finally a breather. Today I had the fewest meetings in almost two weeks. It was nice to catch-up with a little paperwork. Progression treadmill run: 8:34 to 5:18

Avg. 6:59

Saucony Rides #11 Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Ok day and relaxing evening. Time out with the family, movie treadmill run, time with the neighbors, and still a little more with the wife. Sqeezed in a lot of recreation. Up till midnight but it was a good end to another long week.

Avg. 7:54

Saucony Rides #10 Miles: 12.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

With the past midnight bedtime slept in a little. Had set the alarm for 6am woke-up at 5:59am. How's that for an internal clock? The run started off cool for what I was wearing, 25F. I warmed up by about mile 7 and started enjoying the run. Around mile 14 I took a spill though. It was a downhill section and my toe caught an uneven spot in the sidewalk. I've falling a number of times running over the last 20 years but this had to be one of the more spectacular. I did at least one roll and shattered the amphipod bottle in my belt. A passing car saw the whole thing and stopped but I just waved them on and kept going. About a mile later I started to assess the damage. I felt at least 5 contact points with the worst being where my fist dug into my ribs. Fortunately I was wearing one full layer so I thought my skin was ok only some damage to a glove. As soon as I got into the house Sandra pointed out I had bled through my shirt but the ribs are still the worst of it. I managed to do the final 6 miles and it appears that despite a bloody knee as well my legs are ok. Good news is no broken bones. Always feels more embarrasing to fall than painful.

Avg. 9:00

Saucony Rides #11 Miles: 20.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Slept in to hopefully speed the recovery. Still can't believe how sore I am from just falling down. After church and some household errands run around the playground with the girls but that was about all I could muster. Continued the relaxing weekend with an impromptu neighborhood get together. I really needed the break this weekend. The next two weeks are going to be more of the same as far as the workload goes. No run today but hopefully truly assess the damage tomorrow.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

More damage than I thought. I woke up sore and went into work. With the 60+ temps managed a little time at the park with family before dinner. After bedtime attempted a treadmill run but am much sorer than I thought once I was moving.

Avg. 9

Brooks Launch #4 Miles: 2.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Day off running for ribs to recover.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Too much work. Needed to run. Just did a treadmill run. Still sore and now that I was moving could feel the stiffness in knee and hip as well. Still can't believe I got so beat up from a fall.

Brooks Launch #4 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Almost identical story as to yesterday...

Brooks Launch #4 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Yet another crazy week. Chest still pretty sore but need to keep assessing what I will survive for the marathon.

Avg. 7:52

Brooks Launch #4 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Pushed it too far. Only did one mile at marathon pace last night but restrained something to worse pain than the initial injury. It actually woke me up in the middle of the night and gave me difficulty sleeping.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Sleep only. Had to work yesterday and put in a few more hours today. I was told Jan/Feb are two of the toughest months on campus with everything going on. Ribs still very sore.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Not sure if it is the not running or the increased workload this month but did not sleep well. Up two times. Ribs cooling off a little.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

In early have a busy week planned. Ribs still sore. Then the blizzard of 2014 hit Birmingham. I do not fault the city for not investing in all the salt that would have been required to keep the roads clear but people really did panic and make a bad situation worse. Everyone hit the roads as soon as the snow started and soon everything was shut down. So I stayed with a friend who has a nearby apartment.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Very low key day with few people around campus. Stayed at my friends again. Could have probably made it home but heard commute times were still crazy and no need to get on icy roads.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Finally back home. Only to have a cold. Sandra had been sick for awhile and I thought I was free from it. But somehow during the days away from home I started a cough. Glad to be home though.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

If everything that happened the last few days and feeling a cold coming on I slept in and then worked from home. Still managed to get a lot done. Ribs still sore, the coughing probably isn't helping. The weather is crazy here. It was over 55F by the afternoon. Went to the playground for a little with the girls before dinner.

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
147.000.000.000.000.000.000.00147.00
Brooks Launch #5 Miles: 39.00Saucony Rides #10 Miles: 27.00Saucony Rides #11 Miles: 44.00Brooks Launch #4 Miles: 37.00RM 090416 Miles: 0.02
Night Sleep Time: 190.50Nap Time: 0.00Total Sleep Time: 190.50Weight: 0.00
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