A Balance, Redefined

5K @ AHA Scientific Sessions-Chicago

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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
159.503.000.000.000.000.000.00162.50
Asics DS-Trainer #4 Miles: 60.00Asics DS-Trainer #5 Miles: 10.50RM 090416 Miles: 0.71Brooks Launch #1 Miles: 39.50Saucony Rides #7 Miles: 23.00Saucony Rides #6 Miles: 23.50
Night Sleep Time: 173.50Nap Time: 5.50Total Sleep Time: 179.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Trying to start the week off right. After the step back week I now get to shoot for 40. Let's see how that goes. Breathing still a little labored. Not sure if it is just a lingering cold or fall allergies. Drove into work and did the run from there. 

MMM: 5:29 HR 174 FireHouse Mile

After that I ran down into Memory Grove. It had been a while since I was down there. It was pretty early and still very dark so I didn't get to see much. There were a ton of people out though which is always nice.

Avg. 8:59 HR 143


Asics DS-Trainer #4 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

In early to work but also home early! Took the girls on a run to the polling place so they could watch their daddy vote. Then stopped off at a park. Very random easy running.

Avg. 8:07 HR 152

Asics DS-Trainer #5 Miles: 4.50
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
6.500.000.000.000.000.000.006.50

Crazy busy day. In work at 5:30am, I spoke at lunch and not home until 5:30pm. Just wiped. Made it out for a pretty good home loop but was mentally drained. Should have done my entry last night as my Garmin was having issues again... About a month now of not working once a week :( 

Avg. 7:38 HR 154

RM 090416 Miles: 0.21Brooks Launch #1 Miles: 6.50
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
2.500.000.000.000.000.000.002.50

Instead of getting more sleep to compensate for yesterday I ended up with less. Very wiped this morning so I scrapped my planned track work and just ran straight into work.

RM 090416 Miles: 0.10Brooks Launch #1 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
6.000.000.000.000.000.000.006.00

This Garmin thing is so strange. Started up just fine this morning. That being said I am ordering another one today...

FMM on the FHM

In very early to work and after setting things up out the door. My legs were actually feeling a little strong today so I opted to try a hard mile since the track work for yesterday was scrapped.

~2mi warm-up to the FireHouse and then let it loose. The whole warm-up I was thinking I need to run a 5:15 or better...

5:16.43 HR 184

~3mi cool-down back to campus

Not the 5:15 I wanted but close enough. 

Have a great weekend!

Avg. 8:15 HR 154

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 5.50Total Sleep Time: 5.50Weight: 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

I knew I was going to fall short of my 40mi week goal. But was hoping to end on a double digit day. Even talked my wife into going to the Jordon River Parkway so I would have an easier time pushing the girls. Then at about mile 3.5 disaster hit as I went off the paved portion for no more than 10 sec. However, coming back onto the path I saw the damage had been done. There were no less than three goat head thorns sticking out of the tire. We pushed on but by mile 4 the tire was completely flat. So we turned around and I had the joy of pushing >80lbs of girls and stroller back to the car. Good news is that the weather was perfect and even with the flat tire, the flat course was not impossible to push on. We probably could have squeezed in the extra two miles but I didn't want to push my luck...

Avg. 9:26 HR 140

Asics DS-Trainer #4 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
4.500.000.000.000.000.000.004.50

Really bad night's sleep. Felt exhausted. Due to the fact that we didn't having working tires. The goat head incident yesterday was the third tire between our two strollers and with only two fronts and one back my wife said I could do a solo run. I just went toward SugarHouse and back. I continued to be wiped out the rest of the day but did manage to see the NYC finish before heading out to church but did need a nap after wards. Feeling better now but last week took a bigger toll on me than I first thought. Hopefully this week will be smoother work wise and hitting that 40 mi mark again. It is truly hard for me to remember how I was able to run all those 70+ weeks just a year ago... 

Avg. 8:00 HR 157

Saucony Rides #7 Miles: 4.50
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
4.000.000.000.000.000.000.004.00

A taste of Paul. Very busy work day but I knew that was going to be the case. After dinner all I had time for was a short treadmill workout before heading back to work. I opted to do an acceleration run in lieu of my MMM. I like doing this on the treadmill because it is so exact and really feeds into my personality. I started at 8min miles and each 1/10th of a mile increased the speed by 1/10th mph. The final 0.1 mi was at 5:15 and that is why I titled today a taste of Paul. It is great to be in awe of what he accomplished on Saturday. It is a whole other item to barely be able to run 1/262nd of the distance he ran at his pace. Granted his final pace was closer to 5:20 but even 1/131st of the distance doesn't change how amazing the realization actually is...

Saucony Rides #6 Miles: 4.00
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

Let it snow, let it snow, let it snow...

Still need to figure out the sleep thing. But the run in this morning was nice. It was 33(2?) with snow. Along 13th it turned to rain but by campus it was the fluffy stuff. Nothing sticking on the streets yet though so the footing was good. SugarHouse commute run in.

Avg. 8:48 HR 143

Saucony Rides #7 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

Easy evening run.

Avg. 7:27 HR 156

RM 090416 Miles: 0.20Asics DS-Trainer #4 Miles: 8.00
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

Kept waking up last night...

2.5mi wu
Campus track 8X400 w/ 200 rest (400 before last) for 12 laps total.
0.5mi cd

wu 9:30 HR 142

88.67/183 (71/167)
84.61/179 (74/169)
83.90/177 (75/169)
83.74/178 (75/170)
84.40/179 (78/170)
82.85/181 (75/174)
81.11/182 (140/168)
79.86/185

cd 10:48 HR 161

Ok except for that 5th one. Not happy about the effort it took to get them done though. But with waking up three times last night I may have been a little tired. That and it was chilly this morning 30F(26Fwc).

WOW! As of 7:15am MST, I am on the first page of the mileage board and it is Thursday!

Asics DS-Trainer #5 Miles: 6.00
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
6.000.000.000.000.000.000.006.00

SugarHouse Commute run...

Avg. 9:26 HR 135

Brooks Launch #1 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
5.500.000.000.000.000.000.005.50

Do to a work trip, I had to run early and on my own. Main thing is that I finally hit 40 mpw. So I am now over 50% from where I was this time last year. Most importantly my calves are more sore from the track workout earlier this week than my knee so I can finally look forward. Still not sure which and when the next marathon is going to be but for now I'll be thankful for the miles I get to run and keep chipping away at making a return to my previous fitness levels...

Lotta 5s, Avg. 7:55 HR 155

Brooks Launch #1 Miles: 5.50
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

Chicago LSD run. Then to the aquarium and Soldiers Field. I think the Vikings were unloading as I ran by. A few fairly big guys carrying bags with there logo. Chicago earned its name with 32F w/ the wind and 22F into the wind. I could tell the difference. Very Very strange to be running on the streets in the early AM on a Sunday though. There was hardly another soul and even along the lake shore I only saw two other runners.

 

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

It wasn't as cold or as windy as yesterday but I opted to hit the hotel gym this morning instead. I did a light weight and calisthenic workout before jumping on the treadmill. I did an easy progression run for 4 mi from 8 to 6 min miles.

Asics DS-Trainer #4 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Race: 5K @ AHA Scientific Sessions-Chicago (3.01 Miles) 00:17:20, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.003.000.000.000.000.000.009.00

Still in Chicago for my meeting. It is a large enough meeting that they have a 5K each year (about 400 entrants for the Run/Walk). The competition is VERY hit or miss. A few years back some guy (national caliber runner from Scotland) came and won the race by over 3 minutes. This year that was not the case, there were a few other competitive runners there but I took the lead at about 100m and was there through the finish. The race was nice. The course started at Soldiers Field and ran most the way to Navy Pier and back. You can tell by my splits that I took it fairly easy.

I ran to and from the start for my warm-up and cool-down. The cool-down I completed with the winner of the woman's race (a former Stanford runner who was there while Ryan Hall was) so that was a fun conversation.

Details:

WU: 2.5 mi Avg. 8:42 HR 139

Race (short course):
1: 5:43 HR 183
2: 5:48 HR 184
3: 5:47 HR 187

CD: 3.5 mi Avg. 9:18 HR 139

Now to finish prepping for my talk this afternoon and the flight home...


Asics DS-Trainer #4 Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

With a 20 hour long day yesterday and having to be in lab by ~5am this morning I opted to not run... 

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
6.500.000.000.000.000.000.006.50

Good morning. It was nice out this morning. Just did a slightly longer Sugar House commute run in. 

Avg. 8:43 HR 141

RM 090416 Miles: 0.20Saucony Rides #6 Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

Late work night. "East" commute run in. 

Avg. 8:43 HR 140

That's so funny. I just noticed that my pace was the exact same as yesterday and the HR was only 1 bpm different...

Saucony Rides #7 Miles: 5.50
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
10.000.000.000.000.000.000.0010.00

Family run in the wind. Went to the JRP again. This time starting at the Germania trailhead. We did a back and forth as our initial trip South was turned back due to some trail construction. Overall it was fun just a big windy. 

Avg. 9:07 HR 135

Asics DS-Trainer #4 Miles: 10.00
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
0.000.000.000.000.000.000.000.00

Early start to the day. First one up Red Butte for some snow shoeing. Very beautiful in the early morning with no other foot prints. Not wearing the right boots though and ended up getting some pretty nasty heel blisters.

Later in the day some snow fun with the family and shoveling. Hard to believe that it was 55F yesterday...

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 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

Some of the worst blisters I have ever had and feeling a little under the weather kept me in today :(

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
6.500.000.000.000.000.000.006.50

AM: Testing out the blisters. I should say sores. I'm not sure what happened, but my boots just chewed up the backs of my heels on the hike Sunday. They are runnable but ouch... Feeling a little better with the congestion as well. A number of people had been sick at work last week and I'm wondering if I am just finally worn down to their germs. We'll see. I hope to get in a double today if I continue to improve on both fronts. Best news is that my knee has been behaving with the slightly higher mileage and the race last week!

Avg. 9:17

PM: Bad choice. I didn't want to let the mileage slide much more but I did not approach this in the best manner. Since the hiking blisters were on my heels I opted to try some barefoot miles on the treadmill. Only to get forefoot blisters. I can not believe that after the 10s of thousands of miles that my feet have traveled that I still get so many blisters...

Saucony Rides #7 Miles: 2.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 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

Work was a very long day today. In at 5:30am for an experiment and then I taught a class from 5-7pm. The class was small but on Cardiovascular Physiology for an ExPhys group so it was a good discussion. Didn't like the nearly 14 hr day though... Still not 100%. Realize I've been whining a bit too much about the blisters and

being sick, sorry for that. The blisters are healing about as quickly as

they appeared and the cold is moving in the right direction but does

have me a little foggy and sluggish. We'll see what I do tomorrow. Planned on 6 on the treadmill but didn't want to push my

luck.

Asics DS-Trainer #4 Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Happy Thanksgiving!!!

Sleep definitely helps one feel better. I'm still coughing some but much better. I also did the full peel of the blisters so the worst should be behind me (or under me as the case may be). I bundled up and headed out the door for an extended home loop.

Avg. 8:02 HR 143

Brooks Launch #1 Miles: 9.00
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
8.000.000.000.000.000.000.008.00

Another good night's sleep. Feeling much better today and the coughing is almost completely gone. Didn't even take meds this AM. Did have to work however so ducked out to do the Memory Grove Work Loop. Still cold but dressed so that it felt comfortable.

Avg. 8:19 HR 140

Saucony Rides #6 Miles: 8.00
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
4.500.000.000.000.000.000.004.50

I think I was taking my week for granted. I need to remember that being sick does weaken the body. Yesterday afternoon my knee ached a little so I backed off today and we just did a family run to Sugar House and back. 

Saucony Rides #7 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
4.000.000.000.000.000.000.004.00

Treadmill workout. Plus some shovel time and sled time.

Brooks Launch #1 Miles: 4.00
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

I'm not a skier but this morning I would imagine would have been a perfect ski day. The snow was deep but fluffy and dry. Did the Memory Grove overlook run. Avg. 9:28

Brooks Launch #1 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
5.000.000.000.000.000.000.005.00

Federal Heights Commute run. Cold ~10F, but I overdressed so I was hot. 

Avg. 9:35 HR 131

Saucony Rides #6 Miles: 5.00
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
159.503.000.000.000.000.000.00162.50
Asics DS-Trainer #4 Miles: 60.00Asics DS-Trainer #5 Miles: 10.50RM 090416 Miles: 0.71Brooks Launch #1 Miles: 39.50Saucony Rides #7 Miles: 23.00Saucony Rides #6 Miles: 23.50
Night Sleep Time: 173.50Nap Time: 5.50Total Sleep Time: 179.00Weight: 0.00
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