A Balance, Redefined

December 2010

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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
131.000.000.000.000.000.000.00131.00
Asics DS-Trainer #4 Miles: 24.50Brooks Launch #1 Miles: 38.50Saucony Rides #6 Miles: 37.50Saucony Rides #7 Miles: 20.50Asics DS-Trainer #5 Miles: 11.00RM 090416 Miles: 0.10
Night Sleep Time: 196.00Nap Time: 0.00Total Sleep Time: 196.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Exhausted today. Too much computer time.
Did an acceleration run on the treadmill.
8-6 mm increasing each half mile.

Asics DS-Trainer #4 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
6.000.000.000.000.000.000.006.00

Needed to sleep in after the rest of this week.
Then a commute run in. TWC said 18F but it was much warmer and I was sweating by the end.
Avg. 8:29 HR 154

Brooks Launch #1 Miles: 8.00
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
6.500.000.000.000.000.000.006.50

Saucony Rides #6 Miles: 6.50
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
4.000.000.000.000.000.000.004.00

Family run. Cut short due to bad air day...

Saucony Rides #6 Miles: 4.00
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
3.000.000.000.000.000.000.003.00

Sunday morning family run. Still running in smog and am looking forward to the weather pattern change tomorrow!

Saucony Rides #7 Miles: 3.00
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
6.000.000.000.000.000.000.006.00

Typical Monday, enough said. I know I've been missing my MMM. I opted for a treadmill alternative tonight. Did two miles warm-up. 8 to ~6:20 pace increasing on the 0.1 mi increments. Then doubled the increase every 0.5 mile. Just hammered the final mile with the last quarter at about 5 min pace. Total time ~39min.

Asics DS-Trainer #4 Miles: 6.00
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
5.500.000.000.000.000.000.005.50

Easy, easy commute run. Didn't want to push my luck after the speed yesterday and had a big day planned. I accomplished what I wanted and sent off my samples for my biggest experiment to date. Now comes waiting ~10+ days for the results. A year in the making though so what is another 2wk. The run was my typical SugarHouse commute run but since I usually don't go around the park just the A&W at the corner there I think I'll change the name of the course to the A&W commute, more fitting...

Avg. 9:14 HR 136

One other item of note is that I broke 1000 mi for the year today. Honestly I did not think it was going to happen. I'm still on track for my lowest mileage year ever but there is a slight chance that I will beat out my 2002 low point. Otherwise I'm looking at nearly half the mileage of my 12yr average of 2050 per year or worse yet compared to my 5 yr average of 2442 per year.

Asics DS-Trainer #5 Miles: 5.50
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
8.000.000.000.000.000.000.008.00

Original home loop clockwise. Felt good tonight. Avg. 7:04 HR 161

Saucony Rides #6 Miles: 8.00
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
2.500.000.000.000.000.000.002.50

Keeping the mileage progression slow. Commute run. Avg. 8:26 HR 151

Saucony Rides #7 Miles: 2.50
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

Writing day... Easy commute run in. Happy Friday everyone!

Avg. 8:49 HR 144

RM 090416 Miles: 0.10Brooks Launch #1 Miles: 2.50
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
3.000.000.000.000.000.000.003.00

Family run pushing the girls before pre-holiday errands.

Avg. 9:46 HR 130


Brooks Launch #1 Miles: 3.00
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
3.000.000.000.000.000.000.003.00

Family run pushing girls before church. What a beautiful day today...

Avg. 10:05 HR 127

Saucony Rides #6 Miles: 3.00
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

MEM: 5:07.31 HR 185

Long Monday, but got a little done. Opted for one hard mile in my home loop. Made it mile 4 of the '08 SLC marathon course. So it was aided to say the least but very happy to finally get under the 5:10 mark. Next to go is the 5 min mark...

Avg. 7:50 HR 155

Saucony Rides #6 Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 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

Stayed home in the AM and took my youngest for a SugarHouse loop.

Avg. 9:08 HR 143

Saucony Rides #7 Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Easy day. Out'n back to FireHouse from work. No Garmin.

Brooks Launch #1 Miles: 4.00
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

Planned day off. Reading and grant aims "roasting" today...

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
0.000.000.000.000.000.000.000.00

Family day.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

Well today I turned 33. A big number for me since at least 1996 and maybe even longer... For the last ten years my plan was to run 33 miles today. But for a number of obvious reasons that would not have been a good idea. Plan B was to run a time trial style 5K this morning but for a number of other reasons including fresh snow on the ground I opted not to do that either. So Plan C was to run a half marathon today to give me 33 miles for the week. This plan worked out. I did the run in two parts. Part A was 10 miles on my own that consisted of an extended home loop with the extension out to 33rd south and then up it! I ended those 10 miles just in time to meet up with the rest of the family. To push the girls for a 5K to get my 13.11 mi. The run was nice with more than half of it in untouched snow. There is something special about being the first to put your foot prints in fresh snow.

Avg. 8:49 HR 137

Brooks Launch #1 Miles: 13.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Very wet family run. It was raining the whole time but managed to stay warm enough that it wasn't an issue. My oldest did have the misfortune of finding a hole in the rain cover though... She said she felt a drip during the run only to get home to a completely wet head... Good thing she had a coat and two blankets to stay warm.

Brooks Launch #1 Miles: 3.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 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 before lab meeting and then back home for more family fun. It is nice to take a break even if not for 100% of the day, 90% still counts.

Asics DS-Trainer #4 Miles: 2.50
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
5.500.000.000.000.000.000.005.50

Two-way commute run to take care of 15 minutes of lab work before finishing my families visit with a show of, If you give a mouse a cookie. Good day.

Avg. 8:22 HR 146

Asics DS-Trainer #5 Miles: 5.50
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
5.000.000.000.000.000.000.005.00

After a week break I started PT again and just did 5 on the treadmill instead of outside in the rain. Overall a good day.

Saucony Rides #6 Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 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

It looked more like Halloween than Christmas out this morning. Very thick fog, about a 1/2 block visibility at some spots. 

Avg. 8:22 HR 146

Saucony Rides #7 Miles: 8.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

I had a bit of stomach problems yesterday but today seemed much better and we opted for a long family run on the JRP. The girls really enjoy their daddy chauffeur. The weather was a little colder today but the skies were clear and nearly all the snow was gone.

Avg. 9:08 HR 134

Asics DS-Trainer #4 Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Merry Christmas to All!

I hope that everything had a wonderful Christmas and were blessed with family and friends in person, on the phone, or for the 21st century Skype :)...

Did a family run after all our Christmas activities and talking with extended family long distance.

Avg. 9:27 HR 126

Brooks Launch #1 Miles: 5.00
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

Rest day. This week starts a month of serious grant work...

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Scheduled rest week. Just PT.

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
1.000.000.000.000.000.000.001.00

Still resting. Due to a history of injuries I know have a rest week every 9th week. I guess I get to leave this year like a lamb to enter like a lion for 2011... 1 mi on the treadmill as warmup for PT.

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
2.000.000.000.000.000.000.002.00

Treadmill miles before PT.

Saucony Rides #7 Miles: 2.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Treadmill prior to PT.

Saucony Rides #6 Miles: 3.00
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

Wow, another year done. Truly amazing how quickly time flies. Not the year I had planned but when some aspects of life fall back others step up. This was one of those years. Running was definitely an after thought. This was mostly a defense due to the fact that running couldn't be a focus with more than half the year spent injured but seems like things are coming along and I hope that during 2011 I can continue to regain my balance.

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
131.000.000.000.000.000.000.00131.00
Asics DS-Trainer #4 Miles: 24.50Brooks Launch #1 Miles: 38.50Saucony Rides #6 Miles: 37.50Saucony Rides #7 Miles: 20.50Asics DS-Trainer #5 Miles: 11.00RM 090416 Miles: 0.10
Night Sleep Time: 196.00Nap Time: 0.00Total Sleep Time: 196.00Weight: 0.00
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