A Balance, Redefined

December 2013

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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
236.500.000.000.000.000.000.00236.50
Saucony Rides #11 Miles: 65.50Brooks Launch #5 Miles: 54.00Brooks Launch #4 Miles: 65.00Saucony Rides #10 Miles: 52.00RM 090416 Miles: 0.44
Night Sleep Time: 186.00Nap Time: 0.00Total Sleep Time: 186.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Slept in so only enough time for 10 prior to church. Came up with a home loop that fit the 10 miles in. It was a nice morning for a run. Then a fun day decorating for Christmas after church.

Avg. 9:36

Saucony Rides #11 Miles: 10.00
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
7.000.000.000.000.000.000.007.00

Up early and straight into work to get a good start on the week. After the bedtime routine went for an evening run. So a couple other runners out. It was nice out and foggy.

Avg. 8:43

Saucony Rides #11 Miles: 7.00
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
7.000.000.000.000.000.000.007.00

Crazy early day. Needed to get some stuff out of the way before my day "began". Left the house at 4am returned at 6:30pm. At least I got everything planned done and still made it home for bed time stories... Exhausted but needed the run so I did the same loop as last night. It was perfect out. Shorts and a t-shirt.

Avg. 9:13

Brooks Launch #5 Miles: 7.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Even with the extra sleep I never seemed to get significant traction today… I did do a fartlek run and that seemed to go well. Evening run with sleeping in.

Avg. 8:06

Brooks Launch #4 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
7.000.000.000.000.000.000.007.00

Today was much better. Got some work done and had a generally productive day. Did not make my deadline but did what I could. Oh, and the last two days it was >70F!!! Shorts and a t-shirt and I could have probably gone with on the shorts.

Avg. 8:48

Brooks Launch #5 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
7.000.000.000.000.000.000.007.00

Shirtless December run. Muggy and breezy. Felt good the little it tried to rain. Early start to the day to end the week. Happy Friday.

Avg. 9:36

Brooks Launch #4 Miles: 7.00
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
13.000.000.000.000.000.000.0013.00

What a difference a day can make. I cannot believe that yesterday I was running shirtless and it was humid out. This morning it was in the mid-30s and relatively nice for running. I'm feeling the mileage right now and just cannot get moving. I'm enjoying the mileage though and will keep at it. Just amazing to think that I have not run 2 consecutive miles at marathon race pace since I've been here.

Avg. 9:20

Saucony Rides #10 Miles: 13.00
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

Day off to visit with family. Slept in.

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

Typical long Monday at work. Too busy but got stuff done. Evening run as reward.

Avg. 8:46

Brooks Launch #5 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
8.500.000.000.000.000.000.008.50

Another very long day. Cool but felt nice during the run. Did the behind the gates run and saw three deer.

Avg. 8:25

Saucony Rides #11 Miles: 8.50
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

Did not sleep well last night. So went out for an early run. Cold out 26F + the windchill. Dressed fine though so it was ok. Saw two deer.

Avg. 10:05

Saucony Rides #11 Miles: 5.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 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

Just treading water. For every item off the list three more get piled on. Decided to do a longer run to unwind.

Avg. 8:38

Brooks Launch #4 Miles: 9.00
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
0.000.000.000.000.000.000.000.00

Heading out of town for a night this weekend so had a lot of work to take care of. No run today.
 

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
13.000.000.000.000.000.000.0013.00

A trully amazing run. Left Birmingham in cold showers. Arrived at Orange Beach in cloudy but otherwise lower 70s. The families first trip to the gulf. We spent a little time in the gulf and some time in the heated pool. Then after the family crashed headed out to the beach for a run. I had brought my head lamp but realized with the bright white sand even with the overcast sky I could see just fine. I wanted to run until I was turned back by some manmade something but even 6.5 miles out from the hotel it was still clear sailing so I finally just turned around because I was sure my wife would be worrying about me at that point. It is really sureal. There are 10s of thousands of people just off the coast but between the wind and waves it really felt like I had the world to myself. Within the entire run I only saw three groups of people but tons of blue herons and other sea birds. It got breezy toward the end and sprinkled on and off but I was still only in my shorts by the end of the run. Hard to believe it is the middle of December.

Avg. 8:59

Brooks Launch #4 Miles: 13.00
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

Well the nice temps did not last and we woke up to the mid-40s and even windier conditions so we just headed back home. My daughter came to lab with me so I could take care of some work with company. Initially planned on doing it late tonight but becuase we got back got it in before dinner and had time for a run this evening instead.

Avg. 9:22

RM 090416 Miles: 0.03Brooks Launch #5 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
3.000.000.000.000.000.000.003.00

12 hours in lab today, but never got going. Did a lot but one of those days that I felt like Sisyphus. After all was said and done did a few on the treadmill...

Saucony Rides #10 Miles: 3.00
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

A much more productive day although I worked two less hours. Wrote from home so got up and staight to the computer. Then midday run and back to working. Something about the break and seeing the sun sure helps. The day was great mid-50s when I ran and hit the 60s by the end. Girls are down and back to a little more work while I'm actually being productive.

Avg. 8:08

Saucony Rides #10 Miles: 8.00
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

Early morning birthday run. Typical day at work and then some family b-day celebrating.

Avg. 8:15

Saucony Rides #11 Miles: 5.00
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
8.000.000.000.000.000.000.008.00

Good day in lab, then some time with the neighbors. Girls had fun playing. Evening run, it was perfect running weather again.

Avg. 8:45

Brooks Launch #5 Miles: 8.00
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

Happy Friday. Up early for my run and in early into work. Everything was shifted forward a couple hours so I could leave early to go to the zoo with the family.

Avg. 9:44

Saucony Rides #11 Miles: 5.00
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
18.000.000.000.000.000.000.0018.00

Slept in and did my run after family breakfast. Two shirtless Saturdays in a row, in December!!! It was in the upper 60s to low 70s and raining. The goal was go out 7-9 miles and come back faster. I was feeling so good I went out the full 9 miles. The rain stopped around mile 5 and it was definitly humid. It was wind to my back out wind in my face home. But overall a great run. I was really dragging miles 14 to 16.

OUT: 8:06 ascent 1432 descent 1233
BACK: 7:48 ascent 1368 descent 1547

Glad the overall run came back under 8 min pace. It is still so hard to believe how much I've lost this year. But I am happy to be making steps back. Left heal pretty sore for the effort.

RM 090416 Miles: 0.05Saucony Rides #10 Miles: 18.00
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
0.000.000.000.000.000.000.000.00

Sleep + family + church + work = no running

Not a bad thing though to rest after the long run yesterday. Hope everyone traveling does so safely this week!

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
7.000.000.000.000.000.000.007.00

Did not sleep well, up before alarm. Weather a little cooler but still nice. The crazy temps have messed up the frogs. It is nearly Christmas and the frogs were croaking away this morning. Mind may have been up but body obviously wasn't with this pace...

Avg. 10:12

Brooks Launch #5 Miles: 7.00
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Took the day off work. Slept in a little and then went for a run. Still made it home in time to make breakfast for the family. A good day overall.

Avg. 9:21

Saucony Rides #11 Miles: 11.00
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
10.000.000.000.000.000.000.0010.00

Merry Christmas. What a perfect day. Slept in, opened presents in front of the fire, played with toys until 12:30pm, then bike ride/run with the family before continuing on for some more mileage. Upper 40s, sunny, and calm.

Avg. 8:16

Brooks Launch #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
5.000.000.000.000.000.000.005.00

Back to the grind. However, it was a super productive day. Still nice out so a bit of itme at the park before dinner. Then run after the fam went down.

Avg. 9:18

Brooks Launch #5 Miles: 5.00
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

Up 10 min before alarm. Actually in the 20s this morning. Might be winter? Saw one other runner.

Avg. 9:41

Saucony Rides #10 Miles: 5.00
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

Just didn't feel like getting up this morning. The low 40s and rain was not calling to me. I hoped their would be a break but it rained the entire day and evening. So just did 5 on the treadmill.

Avg. 8:03

Brooks Launch #5 Miles: 5.00
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
19.000.000.000.000.000.000.0019.00

Today was so much better. Did 5 miles before church and then did another 14 miles after lunch. Overall the day was great. The weather was perfect, mid-50s and sunny.

AM: 5 mi, Avg. 9:25
PM: 7 mi, out Avg. 8:20 back Avg. 8:12

RM 090416 Miles: 0.01Brooks Launch #4 Miles: 19.00
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
5.000.000.000.000.000.000.005.00

Typical Monday. Even though the weather was fine I did a treadmill workout. Acceleration run; 8:30 to 6 with final mile at 5:57.

Avg. 6:59

Saucony Rides #10 Miles: 5.00
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
14.000.000.000.000.000.000.0014.00

So hard to accept another year has come and gone. Woke up nearly three hours before my alarm. Was planning on sleeping in as I took the day off work but this worked out better. This year has by far been the most intense with the move and everything else that has changed. Running wise this year has also been the strangest. I ran a crazy fast 8K in April and a respectable marathon in June but then with the move nothing. In fact I haven't even done consecutive hard miles since the marathon... I made the mistake of looking at my total mileage for the year before heading out the door so my planned 5 (and early rise) became the 14. Saw a racoon and two blue heron but no other runners. By putting in the 14 miles today that gives me my 5th highest mileage by half a mile in the 16 years I've been keeping track (1998 first full year of records although been running distance since 1995). That being said I'd say that 2013 has been a good one both on and off the road and I'm curious to see what 2014 brings as my new schedule becomes routine.

Happy New Year

Avg. 9:14

RM 090416 Miles: 0.35Saucony Rides #11 Miles: 14.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
236.500.000.000.000.000.000.00236.50
Saucony Rides #11 Miles: 65.50Brooks Launch #5 Miles: 54.00Brooks Launch #4 Miles: 65.00Saucony Rides #10 Miles: 52.00RM 090416 Miles: 0.44
Night Sleep Time: 186.00Nap Time: 0.00Total Sleep Time: 186.00Weight: 0.00
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