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Strive for 5K

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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
148.500.000.000.000.000.000.00148.50
Saucony Rides #9 Miles: 34.00RM 090416 Miles: 2.80Saucony Rides #8 Miles: 79.00Brooks Launch Blue #3 Miles: 17.00Brooks Launch Orange #2 Miles: 18.50
Night Sleep Time: 177.50Nap Time: 0.00Total Sleep Time: 177.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Commute run.

Happy Friday.

Saucony Rides #9 Miles: 2.50
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
6.500.000.000.000.000.000.006.50

Well it has been over another week so I opted for a surge again. This time only one. But same result, foot is sore... Now two weeks before I try again, maybe three... Did have a fun morning. Short hike with my oldest daughter and then a family Suicide loop each pushing a girl. It was toasty out there.

RM 090416 Miles: 0.39Saucony Rides #9 Miles: 6.50
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
6.000.000.000.000.000.000.006.00

City Creek/Memory Grove with John. Felt better than yesterday but still sore... 

Saucony Rides #9 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
5.000.000.000.000.000.000.005.00

AM: Commute run in. 2.5 mi

PM: Commute run home. 2.5 mi 100F!

RM 090416 Miles: 0.10Saucony Rides #8 Miles: 5.00
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
5.000.000.000.000.000.000.005.00

AM: Commute run in.

PM: Commute run home, much much cooler than yesterday.

Was initially bummed by the cloudy afternoon but was fortunate enough to notice the clouds break in time to catch the Venus transit of the sun. Truly unbelieveable how small it was. It took a long time to even find it. Considering how much further away the sun is the scale of the universe is beyond imagination.

Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 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

Take a wild guess what I ran today.

AM: Commute run in.

PM: Commute run home.

Overall feeling about the same. I'm hoping a week or two of this will clear things up.

RM 090416 Miles: 0.25Saucony Rides #9 Miles: 5.00
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
6.000.000.000.000.000.000.006.00

AM: Commute run in.

2.5 mi Avg. 8:47 HR 152

PM: I got SUPER crazy and did the mid-campus commute run back. One whole extra mile!

3.5 mi Avg. 7:40 HR 140

RM 090416 Miles: 0.39Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Continuing on my wild streak. Did the lower campus commute run this morning. Before you know it I'll be back to the A&W commute!

Avg. 9:09 HR 138

Have a great weekend!

RM 090416 Miles: 0.02Saucony Rides #8 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
6.500.000.000.000.000.000.006.50

A little role reversal today. My wife got up early and did the first run and the I went for my run. We opted for not doing the family run so she could get in more miles and I could test my legs without pushing a stroller. Nothing special, just to Sugarhouse two loops and back but it is something. Overall the mileage this week is better than I was expecting. My foot feels about the same though. It is tough to decide do I take time completely off or just stick with this running but not training routine. I am currently leaning toward giving two more weeks of this and then doing a time trial to see how the foot responds...

Avg. 7:54 HR 151

Brooks Launch Blue #3 Miles: 6.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 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

Swapped from yesterday and I ran first. Then a long family day with church followed by a farewell to some friends that are moving to MN. I did my original home loop.

Avg. 8:05 HR 133

RM 090416 Miles: 0.28Saucony Rides #9 Miles: 8.00
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
2.500.000.000.000.000.000.002.50

Today did not work out as planned but I did get a bunch done at work. Commute run home.

Avg. 7:13 HR 136

Brooks Launch Orange #2 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
6.000.000.000.000.000.000.006.00

A&W Commute run in. It was nice out this morning.

Saucony Rides #8 Miles: 6.00
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
5.500.000.000.000.000.000.005.50

AM1: Commute run early. Late night due to some problems at work and then an early rise to get to an experiment at 6am.

Mi 2.5: Avg. 9:04 HR 140

AM2: Dry Creek run with John in place of a coffee break. Good to talk in the mountains.

Mi 3: Avg. 9:21 HR 151

RM 090416 Miles: 0.01Brooks Launch Blue #3 Miles: 5.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Quick out and back from home.

Avg. 7:55 HR 141

RM 090416 Miles: 0.27Brooks Launch Orange #2 Miles: 3.00
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
3.000.000.000.000.000.000.003.00

Quick out and back run.

 

Saucony Rides #8 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Race: Strive for 5K (3.12 Miles) 00:17:52, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

We did a family race day today. The race was well organized and offered $100 each for overall winners. The winning time was 16:09. I was really on the fence about doing a race but figured if it was a family event I would enjoy it and not push too hard. My foot more or less behaved itself and the only thing I noticed during the race was my knee. I had a little work done by a chiropractor at the race and it loosened things up a lot. 

On to the race. I noticed a few guys wearing college singlets and a bunch of high schoolers. It was very humid but luckily overcast and not the forecasted 90F. Sandra and I did a warm-up together for 1.5 mi and then to the line. There were only about 200 runners there but they had signs to make sure people lined up by pace, which is always nice. I started talking to one of the high school guys and he said the returning winner was there, last year won in 16:30ish. He mentioned he had finished 3rd the last two years (and did again today). The first mile had a number of young guys go out too fast and then fall back. One guy passed me at about 1/2 in only to fall back at the mile. The returning champ, high school guy and a third guy were right behind the pace car and that is about how it stayed from mile 1 to the finish. There was a bit of a race going on between those three but I just observed I was too far back to be any threat to them and no one was within striking distance of me after the mile mark. I am glad I did the race. I will see how much my foot complains tomorrow though... My wife finished 3rd in the women's race and my daughters got to run a 1/2 mi and 50 m race (with numbers, shirts and medals). So all and all it was a great family morning.

Mi 1: 5:29.3 HR 180
Mi 2: 5:54.1 HR 186
Mi 3: 5:52.4 HR 189
0.12 Mi: 0:37.1 HR 190

TOTAL: 17:52.9 HR 185

Saucony Rides #8 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Up late last night so slept in and then a full day with no time to duck out for a run. My foot felt relatively good today.

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

I got up early and couldn't get back to sleep so was able to get in a decent run this morning. My foot was sore at the start but loosened up by 1/2 mi and felt fine the rest of the run. It is a little sore now after I've stopped so still watching it.

Avg. 7:50

Saucony Rides #8 Miles: 6.00
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

County roads along the Oconto River to the Copper Culture State park and a little bit of a trail run. The air was thick enough with humidity that I could have have swam the run.

Avg. 8:20 HR 133

Saucony Rides #8 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
6.000.000.000.000.000.000.006.00

This time went on the other side of the Oconto river and ran out past their airport. There was much less humidity today.

Avg. 8:25 HR 132

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 6.00
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

Decided to head out to the bay. Ran to the end of the Oconto river out to the end of the break wall. It was great running that last stretch with water on either side of me. On the way back I saw a great blue heron and a little later heard a strange noise above me only to look up and see two sand hill cranes flying over.

Avg. 8:08 HR 134

RM 090416 Miles: 0.01Saucony Rides #8 Miles: 7.00
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
6.000.000.000.000.000.000.006.00

Back in IL and now in Lemont. Ran to the IM canal and did an out and back.

Avg. 8:46 HR 128

Saucony Rides #8 Miles: 6.00
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

Slept in after playing Scotland Yard with the family late last night.

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

Back to the IM canal but this time ran south out and back.

Avg. 8:41 HR 130

Saucony Rides #8 Miles: 7.00
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
0.000.000.000.000.000.000.000.00

Travel day. No run.

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
6.000.000.000.000.000.000.006.00

Back to the grind. Hitched a ride to work because I have my computer and everything with. I did not want to go into lab at 11pm last night... Traveling is always so surreal to me going from seeing my family and some friends as well as some places that I haven't been to since high school and then right back to lab and the routine my life has been for the last six years. I don't know how some people are able to travel so much. I like it and really had a great trip and enjoyed running in areas with plants, animals and even the bugs. Though one bit me on the foot while at the beach and my foot swelled up. After a busy day of getting everything back in order and catching up with everything that happened while I was away I saw Jake running by as I headed out the door. After a sprint to catch up with him we had a very nice talk on our way toward SugarHouse. Obviously took the long way home.

Avg. 7:32 HR 155

Saucony Rides #8 Miles: 6.00
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
6.000.000.000.000.000.000.006.00

AM: Commute run in. 

Avg. 9:23 HR 137

PM: Mid-campus commute home. Not as toasty as the forecast. I lot of people on campus with summer programs, I was surprised.

Avg. 7:59 HR 138

Saucony Rides #9 Miles: 6.00
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

AM: My foot just does not want to behave. It is a little more achy today. I did the lower campus commute in. The air quality is a green right now (http://airnow.gov) although I could smell smoke from the fires the entire run.

Mi 4.5 Avg. 9:18 HR 140

PM: Not the smartest of moves but I need to RUN. I pushed the pace on the way home today. Thursday's are often later because of a seminar and I stuck around for a good conversation. Saw James headed up Emigration and congratulated him for his recent marriage to Allie.

Mi 2.5 Avg. 6:20 HR 163

RM 090416 Miles: 0.10Brooks 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

Surprisingly my move last night was not that stupid and my foot is more or less in the same condition. The weather was nice this morning and there was no smokey smell, at least that I noticed.  A&W commute run.

Avg. 8:30 HR 144

RM 090416 Miles: 0.84Saucony Rides #8 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
6.000.000.000.000.000.000.006.00

Woke up before my alarm, always annoying especially on weekends. Had planned on a time trial today back at the 5K two weeks ago. I kept with that plan although I've been dragging. It was nice out this morning.

1mi warm-up to Sunnyside: Avg. 9:15 HR 131

Slightly modified Home TT 5K. Started a little on Foothill so as not to have to go up 21st at the end near Sugarhouse. This is an aided run that according to Sasha's course tool gives me ~16 seconds per mile. I was never feeling it and didn't really push but if felt good to keep the legs moving twice this week.

Mi 1: 5:45 HR 166
Mi 2: 5:57 HR 166
Mi 3: 5:57 HR 178 (pretty cool that the two splits were the same)
0.11: 0:40 HR 179
TOTAL: 18:18.8

Avg. 5:53 HR 170

2mi cool-down back home: Avg. 8:26 HR 159


RM 090416 Miles: 0.13Saucony Rides #8 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
148.500.000.000.000.000.000.00148.50
Saucony Rides #9 Miles: 34.00RM 090416 Miles: 2.80Saucony Rides #8 Miles: 79.00Brooks Launch Blue #3 Miles: 17.00Brooks Launch Orange #2 Miles: 18.50
Night Sleep Time: 177.50Nap Time: 0.00Total Sleep Time: 177.50Weight: 0.00
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