A Balance, Redefined

August 2015

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15% off for Fast Running Blog members at St. George Running Center!

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
264.500.000.000.000.000.000.00264.50
Brooks Launch Aqua #6 Miles: 39.25Saucony Rides Orange #13 Miles: 23.75Saucony Rides Silver #15 Miles: 83.50Saucony Rides Red #16 Miles: 107.00Saucony Rides Neon #12 Miles: 11.00RM 090416 Miles: 0.11
Night Sleep Time: 20.00Nap Time: 4.00Total Sleep Time: 24.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

Slept in and then had to work most of the day... Did finish the day at the theater with the family. Saw Tomorrowland, I thought it was pretty good. Desided I still wanted to meet my mileage goal for the week so did a neighborhood adventure run. Went in and out of most of the deadends. Managed to get 14 miles and didn't even cover the whole neighborhood. Saw parts I haven't seen in the two years living here... Did see three deer on top of it.

Avg. 8:19

Brooks Launch Aqua #6 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

Not sure if it was because the run was so late last night but I was dragging and my knee was tight this morning so cut it short.

Avg 9:30

Brooks Launch Aqua #6 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

Late night hard run. It was slightly cooler but mostly just felt like pushing it. Been doing the mileage but not really the effort, too much going on at work I guess. I did two hard loops finishing with a downhill surge.

Avg. 7:32

Saucony Rides Orange #13 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

The critters were out in force. Saw at least 6 deer in three different spots and had a bat dive bomb me. Did one loop with Josh and one solo with some add-ons.

Avg. 9:18

Saucony Rides Orange #13 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.750.000.000.000.000.000.006.75

Started the run in the rain and it actaully felt nice. However, it stopped about 2 miles in and then got very humid. I did about a mile w.u. and then pond loops, 4X (2 ON:1 OFF), and finished with the same cool down. Felt good.

Avg. 7:23

The mph is a "problem" with MapMyRun, but the 1/3 mile splits show the pushes and consistent pace.

Brooks Launch Aqua #6 Miles: 6.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.250.000.000.000.000.000.0010.25

Ran a loop with Josh, one solo and then some other loops...

Avg. 9:06

Saucony Rides Silver #15 Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Did not sleep well so went for an early morning run. Even at 4AM it was brutal out there... I did see more wildlife. The highlight was a block from my house there were three bucks standing around. Slowest run of the week but also the first time in over a month I've had two quick days.

Avg. 9:48

Saucony Rides Silver #15 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Not the smartest thing but only time I had, ran in the hottest time of the day. Three loops plus.

Avg. 8:22

Saucony Rides Silver #15 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

No run, too much work... :(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Up at 4:30am to make sure I had time to get a run in... Loops of LP and other. Lots of people out there this morning. I think all trying to beat the heat...

Avg. 9:27

Saucony Rides Red #16 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Slept in until 4:45am... :)
Ran with Josh a loop and then a bit more by myself. Finished with two quick pond loops. Saw a lot of people out there again.

Avg. 9:02

Saucony Rides Red #16 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Day off.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Loop with Josh and then two more...

Avg. 8:47

Brooks Launch Aqua #6 Miles: 11.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Workout. Did 1 mi warm-up, then 6Xmile, with a 2 mile cooldown. The miles were pond loops. 4Xloop = ~1.2 miles so did a ~0.2 mile recovery between each. Goal was to have each faster with the last under 6 and hit it pretty close. Good news is it was all on feel I only looked at the splits but did not check pace between...

Avg. 7:56

Saucony Rides Neon #12 Miles: 11.00
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

Bad stomach bug. Up all night. Ended up napping instead of running...

Night Sleep Time: 2.00Nap Time: 4.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

Feeling much better today. I lot of family/church activities but some work as well. Finished with a nice run in the rain. It was a very light rain the first 5 miles of the run. The temps were even under 80F! Saw one deer and one other runner...

Avg. 9:07

Saucony Rides Orange #13 Miles: 6.25
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
7.500.000.000.000.000.000.007.50

Thought I was feeling better but still very "off".

Evening run.

Avg. 9:16

Saucony Rides Red #16 Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.250.000.000.000.000.000.005.25

Nothing extra in me this morning. Single loop with Josh.

Avg. 9:35

Saucony Rides Silver #15 Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

First day back with some sort of mental clearity. Whatever it was over the weekend hit me harder than I thought. Evening run with a lot of people out there.

Avg. 8:49

Saucony Rides Silver #15 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

I thought there were a lot of people out there last night. This morning was also pretty crowded. Must be people gearing up for fall races.

Avg. 9:35 (same pace as Tues)

Saucony Rides Red #16 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Long workday so Friday evening run...

Avg. 7:48

Saucony Rides Silver #15 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Up usual time so worked a little and then a long run. 94% humidity, YUCK!

Avg. 8:58

RM 090416 Miles: 0.11Saucony Rides Silver #15 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Well this was a working weekend. Did still do church and a little family time but mostly trying to keep from getting too far behind. Saw a deer but the humidity made running extra difficult.

Avg. 9:04

Saucony Rides Red #16 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Trouble sleeping. Up at 4AM worked a little and then did a run. Writing day today...

Avg. 8:06

Saucony Rides Red #16 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.500.000.000.000.000.000.0013.50

Not the smartest but wanted some mileage. Long day at work so later night run. Then because scheduled didn't match up ran 6 miles on own, then 3 miles with one friend, and then 3 miles with another, finished home...

Avg. 8:35

Saucony Rides Red #16 Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Work night out, no run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Usual Thursday morning with a second loop. Feeling tired.

Avg. 9:45

Saucony Rides Red #16 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Night time treadmill run. Did an acceleration starting around 9 and finishing about 5:18, had wanted sub 7 but didn't accelerate fast enough.

Avg. 7:03

Saucony Rides Red #16 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
23.000.000.000.000.000.000.0023.00

Well it felt nicer than last weekend because it was a little overcast but it was still pretty brutal.

Did a similar run to the one last week but put more hills in the middle instead of at the beginning.

Overall a good run and it felt good and finished relatively strong, much better than last weekend...

Avg. 8:21

Saucony Rides Red #16 Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Up way before my alarm. Worked for two hours while the worst of the storm was overhead than ran in a little drizzle. My knee was very tight from yesterday's efforts so I took it easy and used this as a recovery run. Home as the girls were rising so made breakfast and now off to church, not even 10AM and already a productive day!

Avg. 9:54

Saucony Rides Red #16 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Crazy long day. Worked over 12 hours. Night run doing loops...

Avg. 7:54

Saucony Rides Silver #15 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
264.500.000.000.000.000.000.00264.50
Brooks Launch Aqua #6 Miles: 39.25Saucony Rides Orange #13 Miles: 23.75Saucony Rides Silver #15 Miles: 83.50Saucony Rides Red #16 Miles: 107.00Saucony Rides Neon #12 Miles: 11.00RM 090416 Miles: 0.11
Night Sleep Time: 20.00Nap Time: 4.00Total Sleep Time: 24.00Weight: 0.00
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