A Balance, Redefined

May 2012

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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
187.500.000.000.000.000.000.00187.50
Saucony Rides #8 Miles: 51.00Brooks Launch Blue #3 Miles: 34.00RM 090416 Miles: 1.69Saucony Rides #9 Miles: 53.00Brooks Launch Orange #2 Miles: 44.50
Night Sleep Time: 187.50Nap Time: 0.00Total Sleep Time: 187.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Long day at work. But I got to start the day working at home and ducked in to see my daughter's school performance before hitching a ride in. Then an extended southerly loop with John.

Avg. 8:32 HR 129

Saucony Rides #8 Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Trying to get more sleep. So I stayed in bed an extra hour. Then did an A&W - Popperton commute combo. I was feeling so slow this morning... It probably didn't help that mile 6 has 331ft of elevation gain.

Avg. 9:19 HR 133

Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.500.000.000.000.000.000.0013.50

AM: Direct commute run. Avg. 8:59

PM: Decided to go to City Creek and run up it. Started from the gate and went to the very top. I cannot believe how long it has been since I've been up there. It had been a long time since I'd even been past the gate. Considering I used to run there over three times a week it was like a stroll down memory lane. So beautiful.

Avg. 8:14 HR 134

RM 090416 Miles: 0.11Saucony Rides #9 Miles: 13.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

Mid-campus commute. It was interesting seeing all the excitement for graduation today. I often forget that I am on campus because I'm up in the medical area. 

Avg. 10:20

Brooks Launch Orange #2 Miles: 3.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

I had tossed around a few ideas of what I wanted to do today. At first I thought about running a 5K time trial, as I was not making it to a race. But in the end opted for a 5xmile. I did one mile warmup, one mile on one mile off for 10 miles and then a two mile cooldown back up home.

 

Split, Avg. HR, net elevation change

 

Warmup 1mi 8:46 148 -128ft

 

5:58 169 -37ft

8:00 145 8ft

5:50 170 -60ft

7:24 146 -63ft

5:44 172 -57ft

7:34 148 -15ft

5:51 177 5ft

7:45 152 17ft

5:39 178 -42ft

8:37 145 46ft

 

Cooldown 2mi 9:11 144 307ft

 

Overall I felt good about the workout and the effort.

Saucony Rides #8 Miles: 13.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

Early AM run with John up at Jeremy Ranch. This was my first time heading up there. It was cold but that is a blessing come summer. It is a nice run and I will want to do it again.

Avg. 8:08 HR 133

Saucony Rides #9 Miles: 9.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Most of the radio silence the last week was that I was on vacation. The first "real" vacation we have taken as a family. Today was day one and we spent the day in the car heading down to arches. VERY amazing. Did some hiking including a hike to Delicate Arch carrying my youngest in a pack. 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Stayed at a hotel in Moab last night. Got up before the rest of the family and ran to the Colorado River and a bit along that and then up to the gate house of Arches and back to the hotel. So beautiful watching the sunrise in the canyon around the river.

Avg. 7:56 HR 141

Saucony Rides #9 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Up before the family again. This time we tented in Dead Horse State Park. I did a trail run that was mostly along the rim of the canyon overlooking Green River. Another beautiful sunrise run. 

Avg. 8:30 HR 143

Saucony Rides #9 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Final night of the trip, this time in Goblin Valley State Park. Tenting again. The neighbors were a bit loud but after another full day of hiking carrying my youngest I was pretty tired. This is the ultimate natural playground. Then back in the car up to SLC.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Well back home and back to it. Today was scheduled as a clean out the inbox and prep for next week day. A&W commute run in.

Avg. 8:50

Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Well unfortunately work doesn't stop when you go on vacation so I had some make-up to do. I got up early and ran into work. Did some things for a while and headed back home in time to get the family to go to The Race for the Cure. This is the 2nd annual for my wife and oldest daughter. They do it in memory of my Mother-in-law and in support of my Grandmother. It also helps that it coincides with Mother's Day and my daughter's b-day (now 6). She covered the whole distance on her own two feet only waking through the water stop, finishing in a 45:56. I played leapfrog pushing my youngest along the entire course. It was fun sneaking past her and finding ways to surprise her along the course. 

In Avg. 9:06 HR 131
Out Avg. 7:37 HR 133
"5K" no time for me...

Saucony Rides #8 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

Family run for Mother's day after church. We just did a loop of SugarHouse and then stopped for ice cream.

Avg. 9:31 HR 122

Brooks Launch Blue #3 Miles: 4.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

AM: Commute run in.

Avg. 8:59 HR 132

PM: City Creek workout. Decided to do some faster stuff today. I was exhausted from a late night of catch-up but wanted this anyway. Plan was to run up City Creek and then push the way down. I did not look at my Garmin once the entire way down and just ran on feel. I didn't even look at the end and waited until I got home to check my splits. So it came out to 4 mi warm-up and then a 4 mi hard push.

Miles 1 and 5: UP 8:09 HR 152 DOWN 5:33 HR 172

Miles 2 and 6: UP 8:03 HR 159 DOWN 5:42 HR 174

Miles 3 and 7: UP 8:20 HR 155 DOWN 5:25 HR 180

Miles 4 and 8: UP 8:19 HR 158 DOWN 5:07 HR 188

I was pushing hard for the 5:07 and if I hadn't parked on the other side of the gate house think I would have been under 5. I had to pause as someone happened to be coming out of the bathroom at the very same moment I was passing and then two dogs were on long leashes on the other end while someone was at the drinking fountain. I was surprised to see that but happy with the overall effort. At the 3 mi marker I saw a deer and then 2 more about another 200m up the road.

Saucony Rides #8 Miles: 10.50
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.500.000.000.000.000.000.0012.50

AM: Commute run in. Mi 2.5.

PM: Easy Avenues run with John. About 4 miles into the run I felt a twinge in my left foot. It went away and I did not notice it the rest of the run. I got back home sat down for a little and when I went to get up there was a sharp pain on the outside of that same foot with some tenderness in my calf and shin. I iced the foot and it actually hurt more. Took some naproxen and went to sleep. Mi 10.

RM 090416 Miles: 0.04Brooks Launch Orange #2 Miles: 12.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Well the foot is still bad. I did the commute "run" in but about 10 steps during the way there was a sharp shooting pain on the foot. The pain is not constant and I do not feel anything if I just press on the foot. If I try and point my toes I do feel something. Mi 2.5.

Saucony Rides #8 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Spoke to one of my doctor friends yesterday and am on prescription does naproxen for a few days. I'll do the commute run in tomorrow. The foot felt better but not sure if that is just the meds covering it up. It seems like there was a cramp in the foot and if it was agitated would cramp on the top of the foot causing the pain. 

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
2.500.000.000.000.000.000.002.50

Commute run in. Foot only hurt two steps. My concern with pain like that is that I find the foot fall to avoid pain but it changes my form and causes injury somewhere else. I will take it easy a few more day and see about getting back into it after a total 1 wk of easy/off. I have been running distance for 18 years now with regular injuries. I would think I would get "used to it" or learn a secret to avoid it but each one is just as frustrating as the previous. Especially with the long break since the tear in the hip. I really want to get in another marathon attempt... 

RM 090416 Miles: 0.01Brooks Launch Orange #2 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Did the flattest run I could find from my house. Foot still "twingey" but will go a bit longer tomorrow and see what happens.

Avg. 8:06 HR 132

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Evening Suicide Loop with John. We started at what was supposed to be the height of the eclipse but could not see it. Foot felt somewhat better. I am hoping it will go away as mysteriously as it appeared. 

Avg. 8:27 HR 134

RM 090416 Miles: 0.10Brooks Launch Orange #2 Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Still not sure what to make of the foot. The sharp pain has definitely been fewer and far between. Only one time yesterday and none during today's run in. I want it to be completely gone for a few days before I try to start training again.

Avg. 9:50

RM 090416 Miles: 0.01Saucony Rides #9 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

AM: Seem to be feeling better. Foot still tight, but no longer having the sharp pains. Commute run in. 

2.5 mi Avg. 9:51 HR 128

PM: Stadium loop with John. Still looking better.

5 mi Avg. 8:15 HR 127

RM 090416 Miles: 0.03Brooks Launch Blue #3 Miles: 7.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A&W commute run in. I will start going back to training over the weekend and hopefully this blip on the radar will have been just that. This morning was about the same as yesterday, no sharp pains but definitely tender in that area.

Avg. 9:27 HR 142

Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Busy day with a solo evening suicide loop. I felt that I wanted to test the waters and threw in two surges Fartlek style. It felt good.

Avg. 7:44 HR 146

RM 090416 Miles: 0.43Brooks Launch Blue #3 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Well I guess there wasn't enough rest. Not sure if it was the surges last night or just me not paying close enough attention prior to that but the foot was definitely more sore on my run into work this morning. Maybe another week of no "pushes" and nothing over 7mi. It doesn't appear that the mileage is a problem and just intensity.

Avg. 9:41

Brooks Launch Blue #3 Miles: 2.50
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
5.000.000.000.000.000.000.005.00

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

Suicide loop with John. Legs felt ok.

Avg. 7:52 HR 143

RM 090416 Miles: 0.85Brooks Launch Orange #2 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

City Creek/Memory Grove run with John.
Legs and foot still feeling good.

Avg. 7:51 HR 143

Saucony Rides #8 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Early start with visiting trainee from Germany. Commute run only.

Avg. 9:32

Brooks Launch Blue #3 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

AM: Commute run in. I have a push with two deadlines at work so even though the foot has been behaving itself I am not going to push my luck and keep the mileage/pace low for this week.

2.5 mi Avg. 9:32

PM: Commute run home. Will be running home shortly. Save my wife the trip and the world running both ways.

2.5 mi Avg.

RM 090416 Miles: 0.09Saucony Rides #9 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

I definitely have a moving target when it comes to schedule right now. Writing a review and worked from home last night and this morning. Then my daughter had her kindergarten graduation. It was a little later in the morning after some class so during that time I went on a run with my wife and youngest to SugarHouse and then into lab.

Avg. HR

RM 090416 Miles: 0.01Saucony Rides #9 Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
187.500.000.000.000.000.000.00187.50
Saucony Rides #8 Miles: 51.00Brooks Launch Blue #3 Miles: 34.00RM 090416 Miles: 1.69Saucony Rides #9 Miles: 53.00Brooks Launch Orange #2 Miles: 44.50
Night Sleep Time: 187.50Nap Time: 0.00Total Sleep Time: 187.50Weight: 0.00
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