| 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 | | 123.75 | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 129.75 |
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| Asics DS-Trainer #4 Miles: 27.00 | Asics DS-Trainer #5 Miles: 28.00 | Saucony Rides #7 Miles: 32.00 | RM 090416 Miles: 1.07 | Saucony Rides #6 Miles: 15.00 | Brooks Launch #1 Miles: 21.75 | Adidas Adistar (flats) #2 Miles: 8.00 |
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| Night Sleep Time: 140.50 | Nap Time: 0.00 | Total Sleep Time: 140.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Continuing in the right direction. Very happy with my progress this week. Campus commute run in. |
| Asics DS-Trainer #4 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Don't want to take too much advantage of my improving knee so just did the commute run in. In addition to Kory's car related injury the other week, I just found out that one of my students was hit on his why home from lab last night. His injuries aren't as serious as Kory's and he was on a bike not running but it just goes to show that drivers are not watching as closely as we all need them to. Be careful out there!
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| Asics DS-Trainer #5 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| End to a very hard work week. In between meetings today opted for a trail run up Dry Creek. It felt good. |
| Saucony Rides #7 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Went to cheer on my wife in her first half marathon. She had a good time and really enjoyed the race. The weather was perfect and I pushed the girls up to just before the 10 mile mark and then ran down with her to the finish. I was hoping for 30 mi this week but just missed that. This was my best week in over 6 months. I still have a long way to go and my knee is still not 100% but maybe my normal is not 100%. |
| Asics DS-Trainer #5 Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy week ended with a busy weekend. This morning I was planning on meeting up with a friend to hike Timpanogos. However, we decided to hit a higher peak to save the travel time. Instead we hiked to the summit of Pfiefferhorn. It was a great hike on a great day. But unfortunately back to work... The next 5 wk are going to be a killer. Next grant deadline Oct 12th... I hope that the renewed running helps me stay sane. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day from yesterday's hike. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Still pretty sore from the hike but it was worth it. Just back in crazy work mode. I really thought I had found my limit before... I think of Dora (those with little kids will know what I'm talking about). Just keep swimming ... ...
Cooler morning (felt nice) Avg. 8:37 My wife was kind enough to point out that my memory is about as good as the character I was trying to refer to. I meant Dory from Nemo...
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| RM 090416 Miles: 0.11 | Saucony Rides #6 Miles: 6.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Sub 6? Yes. Did the Sunnyside commute run into work. Will try and work in some harder stuff once or twice a week as I continue to improve. This mornings "harder" stuff came with a surge down Sunnyside. I would say it was ~90% effort. I hit a 5:48! Very happy about that, now to string 26 of those together :)... Avg. 8:24
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| Saucony Rides #7 Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 |
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Late night in lab. But back again for more... Sugar House commute run. Overall still good. A little fatigued and all the wind sure had a lot of stuff in the air this morning making breathing a little tough.
Avg. 8:26
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| Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Feeling it. Very tired this morning. Lucky it is Friday and I can finally take a night off... Campus commute run in.
Avg. 9:22
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| RM 090416 Miles: 0.02 | Asics DS-Trainer #5 Miles: 4.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Was headed out for 6 but misjudged the loop. Ran the family through campus past all the tailgaters. |
| Brooks Launch #1 Miles: 5.25 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Family morning run. Very tired and sore. |
| Saucony Rides #6 Miles: 3.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Sugar House commute run. Still very tired but not as sore. Did my Monday Morning Mile (MMM). It is always nice being able to move my legs again. The weather was actually a little warm compared to the 52F I saw on TWC before heading out. Still a pleasant fall morning run. Now on to another busy week. MMM = 5:41
Avg. = 8:12
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| RM 090416 Miles: 0.01 | Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(4) |
| | 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 |
| The balancing act continues. Still way too busy. Problem is not too productive... Because of scheduling and sharing the car I was home again at 10am and took my youngest on a stroller run. It has been such a long time that I've run with only one of them at a time. She felt so light. We just did a Sugar House loop and ended at my older daughter's school to pick her up before I dropped them off at home and headed back to work. Avg. 7:54
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| RM 090416 Miles: 0.10 | Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| This week is serving a number of purposes. First, just trying to stay sane as the work really begins to overwhelm. Second, trying to test my legs. It is nice to take some time off and that is really what most injuries require. However, I think just like I went overboard in my training to get hurt in the first place I may have gone overboard in the recovery. Biggest problem is that I am still not 100%. However, things continue to move in the right direction. With the faster mile on Monday and the higher mileage my legs still feel about the same. So my main conclusion may just be to choose a new set point to what "normal" feels like... The highlight to the week came in that I got the chance to run with someone from the blog. Allie agreed to meet with me during her taper. My main reason for asking for the run was to take part in the excitement of her race prep and hopefully help calm the "taper madness". It was a good run and we had a great chat about the race and other running related issues. Random commute run. Avg. 8:22
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| RM 090416 Miles: 0.01 | Asics DS-Trainer #4 Miles: 7.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned rest day. Don't want to get too carried away. That's what tomorrow is for :) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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It is amazing what an extra hour of sleep can do. Hiding from the world today. So the internet (and e-mail) will go off now that it is 9am. Need to get that grant DONE this weekend. Did start the day off right with a nice home loop. Sub 5:30? YES! Start the week off fast down 21st S and finish the week off fast down Sunnyside. I did my old home loop counterclockwise. Reminder to you non-UT people is that there are a number of aided runs around here. In fact it is hard to find something that is not either up or down hill. I did a mile warm-up to Sunnyside and then just let my legs carry me down. I did not look at pace until I heard the beep so I was pleasantly surprised when I saw the 5:26! My heart rate was about what it was for my last raced marathon as well (HR178). First time I've worn the monitor in awhile. Want to get a general idea of where I am at overall fitness level wise. So far so good... Avg. 7:18 HR 166
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| RM 090416 Miles: 0.14 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Race: |
AHA 5K Sugar House SLC (3.1 Miles) 00:19:01, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Highest mileage week in 33 wk. It sure helped stave off the
madness. This was truly a grinding two weeks for me. Yesterday at 1pm after a
long talk with my mentor we decided that it made more sense for me to wait
until the Feb 12th grant deadline instead of squeezing out an
inferior product for Oct 12th. So I slept much better last night. It
is amazing what stress can do and the release of it feels so nice. Not that the
next four months won’t be grilling making the next deadline but just like there
will always be another race, there will always be another grant…
Because this change was made so late in the week we were not
able to replan the camping trip we had canceled early that week, but it worked
out for the better. Last night was a great BBQ with two other couples from
church and then this morning we did the free AHA 5K at Sugar House Park
followed by the free Health Fair at The U.
On to running: I was still a little weary racing only having
a few weeks of “ok” running under my belt. So even though the offer was on the
table for one of the friends form church to watch the girls I opted to push
them in the race. It didn’t hurt in the decision-making department that Fiddy
and BJ were there as well as a number of other fast looking runners. So by pushing the girls at least I had one excuse if the race didn't go as planned :)... The
organizer stated about 500 total for the timed run. I started about 10 or so
rows back and then gradually made my way into place during the first ¼ mile. It
is hard maneuvering the double stroller. About a ½ mile in I noticed there was
another stroller runner a head, this one a single. I chose him as my target and
picked him off by the mile mark. I also saw Bill Cobler on the side cheering with his
team, a face I had not seen in a while.
After the first loop of the park I was feeling pretty good.
There were a few people I targeted, in particular was a guy without a shirt on.
I started gaining on him by West HS but then he pulled away on the uphill.
During the flat part parallel to 21st I started gaining on him and
near the main entrance I passed him and didn’t look back. Just kept all the way
through the people I was now lapping and along the pond to the finish. Since my
wife was also running I did not have a Garmin so I do not my time or splits.
The times should be posted on Monday. They did mention it but I wasn’t paying
attention. The amazing part is that I managed to finish 3rd. Now
keep in mind the names I mentioned up top I do not think all the faster guys
were registered because I am pretty sure there were additional people ahead of
me besides Fiddy and BJ. So though the official place was 3rd I
think I was more like 5 or 6, they did end up putting Fiddy on the Official list so my new "official" place is 4th. In any case I am very happy with the effort, how
the girls behaved during the race. (they really seem to enjoy the faster pace
compared to our normal runs), and how I feel now. |
| Brooks Launch #1 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Family recovery run. |
| Saucony Rides #6 Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | 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 |
| Sub-5:20? No... Oh well, the streak was nice while it lasted. I was definitely feeling tired and the effects of the race this morning. Just a good reminder that though I am on the mend I still have ways to go. Sugar House commute run in. MMM: 5:46
Avg. 8:29
HR 144
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| Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Better than yesterday. Commute run in via campus. Ran past the new track. It still needs to be covered and I couldn't see much since it is still dark when I get into work but overall it is going to be nice to finally have a track on campus. Avg. 8:57
HR 134
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| Asics DS-Trainer #4 Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | 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 |
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Did someone say track? Yes they did. I stopped off at the EHS track on my way in this morning. The ROTC was out in full force so it was nice to have an audience for my first time on the track in probably a year... My plan was for 4x400 but since I had forgotten how to use the lap feature on my watch and hit the wrong button the first time around I ended up doing a bonus quarter. 2mi warmup to the track Avg. 8:57 HR 132
200m rest jog before each repeat
1. ?
2. 77.03 HR 178
3. 79.90 HR 177
4. 77.63 HR 177
5. 76.00 HR 183
2mi cooldown to UP to campus Avg. 10:25 HR 147
Overall, I was happy with the effort and the result. I can't tell you how nice it is to be "running" again!
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| RM 090416 Miles: 0.27 | Asics DS-Trainer #5 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just taking it one day at a time and trying to not push my luck. So far so good and even better is that my knee is not more sore after the track workout. Campus commute run in. Avg. 8:59 HR 140
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| Brooks Launch #1 Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Woke up before my alarm this morning. Third time this week... I would like to think that this is because I am so rested but I tend to doubt that. Because I want to leave early today came in very early by car. Stumbled in the dark to do the Federal Heights/Dry Creek work loop. I forgot how hilly that is. Overall another good week... Avg. 9:58 HR 139
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| Saucony Rides #6 Miles: 3.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(1) |
| | Race: |
Christ Lutheran School 5K (3.11 Miles) 00:18:22, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I know, two races in a row! Not as fast as I would have liked but it was a good feeling to finally race again. This was my first 5K not pushing the girls or at a meeting since May of 2008 and my first race that I was going to the line thinking I was going to "race" since Aug of 2009. The deal is that my wife found this small race online (13th running of it) and since my grandparents are visiting for a school carnival and our wedding anniversary we had someone to watch the girls while we both ran. I thought it would be a nice way to get back in the racing mood and win but little did I know that Carrol brought in a ringer. (4:07 mi 18yr old). He was a very nice guy and I spoke to him both before and after the race including a cool down but from the gun he was gone and put about 3 min on me by the end. I ran the course as a warm-up which was fortunate. It was very curvy and hilly so I found out what I was in store for. Additionally, I found two poorly marked spots that I was able to figure out ahead of time. From the gun I was in second and that is were I stayed. There was a guy in 3rd who at mile 1 was about 200 m back. He ended up making wrong turns at both spots I had noted during my warm-up. I guess I was more than 200 m ahead at that point that he didn't see me. He ended up finishing third anyway. The bummer was that my wife was in first and though she could figure out my description for one of the tough turns she missed the second. The bummer is that by the time she got back on course about 6 people had passed her and one of them was a women. She wasn't able to make up the ~2 min detour. The second bummer is that though nice the "official" winner wasn't as classy as Paul is and kept the dinner for two prize the overall woman got... In her defense there was still about a mile to go and who knows how it may have turned out... In any case it was nice that we both finished 2nd and our girls ran their first "official" races. Not timed or a set distance but they did get their own numbers and ribbons for finishing... Mi 1: 5:29 HR 181
Mi 2: 6:04 HR 189
Mi 3: 6:10 HR 189
Last: 0:40 HR 189
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| Adidas Adistar (flats) #2 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | 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 |
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Nothing too special. Restless night and felt pretty tired. Thought about bagging the MMM but did it anyway. From the time I should have kept with plan A. Have a great week! Sugar House commute run in. MMM: 5:55
Avg: 8:13
HR: 145
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| RM 090416 Miles: 0.38 | Saucony Rides #7 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | 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 very rare PM run. I like the AM runs for the cool and the reduced crud in the air but it is nice to run at sunset as well. Just out to Suicide Rock and back. I surged the two main hills there and got a nice complement from a cyclist on my effort. Always nice when someone else can tell that you are trying. Sometimes on those hills I feel like I am giving it my all and going slower than a walk. Avg. 7:35 HR 157
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| Asics DS-Trainer #4 Miles: 6.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Had to get straight in for a long day of work... Avg. 9:34 HR 141
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| Asics DS-Trainer #5 Miles: 3.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| First, I want to wish every one heading to the marathon this week safe travel to St. George tomorrow. Second, run hard and have FUN!!! Decided to stick with the two workouts per week theme. Felt a little tired this morning but not as bad as Monday. Once on the track things cleared up some. For how much I dreaded speed work in my past it is a very welcome companion after the injury. Did a 2 mi warmup to the track not enough but the first quarter took care of the rest.
Avg. 9:21 HR 127 Then did the same 5x400 with 200 rest. Reported split time and heart rate (rest time and HR).
1. 82.8 HR 159 (85/148)
2. 79.4 HR 181 (83/158)
3. 76.9 HR 174 (86/168)
4. 76.6 HR 175 (89/165)
5. 74.8 HR 177 Cool down up to campus, slightly different than last week. 2.5 mi.
Avg. 9:50 HR 149 Overall an improvement from last week and everything still moving in the right direction.
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| RM 090416 Miles: 0.03 | Brooks Launch #1 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | 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 | | 123.75 | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 129.75 |
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| Asics DS-Trainer #4 Miles: 27.00 | Asics DS-Trainer #5 Miles: 28.00 | Saucony Rides #7 Miles: 32.00 | RM 090416 Miles: 1.07 | Saucony Rides #6 Miles: 15.00 | Brooks Launch #1 Miles: 21.75 | Adidas Adistar (flats) #2 Miles: 8.00 |
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| Night Sleep Time: 140.50 | Nap Time: 0.00 | Total Sleep Time: 140.50 | Weight: 0.00 | |
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