| 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 | | 24.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 24.50 |
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| Brooks Launch #1 Miles: 11.50 | Saucony Rides #6 Miles: 6.00 | Saucony Rides #7 Miles: 3.50 | Asics DS-Trainer #4 Miles: 3.50 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | Weight: 0.00 | |
| | 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 |
| Got some cross training in with the snow. However, fell... Kind of comic really. Starting to have the cold go away and I bruise my hip. Can't really say anything but let out a big laugh and take the next day in stride. I hope you all had a great weekend. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last day of rest. Took a lot of sleep and a nap. Actually stayed home for a holiday. Wish I could have enjoyed it more but still got a lot of play time. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Slept through the night even after all the rest during the day. Feeling much better and the bruise on the hip is only sore to the touch and did not seem to affect my running. Commute run in. |
| Brooks Launch #1 Miles: 2.50 |
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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 |
| Feeling much better. Evening home loop. Avg. 7:41 HR 156 |
| Saucony Rides #6 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Mid campus commute run. Avg. 10:04 HR 142 |
| Saucony Rides #7 Miles: 3.50 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Same mid-campus commute run as yesterday. Another good day about 85% recovered. No Garmin. |
| Asics DS-Trainer #4 Miles: 3.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Out cheering on the 15K runners. My wife continued her streak of PRs almost the exact same by decreasing her times ~5 min on the 5K, ~10 min on the 10K and ~15 min on the 15K. Amazing what a year of consistent training will do! Really proud of her work this last year. The girls and I ran out to the turn around and waited to cheer her on. We didn't get much of a head start today (~7 min) so 5 of the racers caught us before we made it there. It was a bit colder today than the previous race and a bit of weather on the way back did not make for an enjoyable run for the girls, but they were as good as troopers as they could be all things considered. The knowledge of hot chocolate waiting at the finish line did a little to help alleviate the concerns of the cold... Even with pushing the girls, waiting at the turn around (clock stopped) and running the first few miles on the return with my wife I managed a 1:11. Nothing compared to my 53:17 three years ago but at least I was out there doing something... It was nice that a number of the racers had recognized me from the previous two races and made some encouraging comments. Maybe next year I can join them instead of just being a cheerleader.
Avg. 7:39 HR 173
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| Brooks Launch #1 Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | 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 | | 24.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 24.50 |
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| Brooks Launch #1 Miles: 11.50 | Saucony Rides #6 Miles: 6.00 | Saucony Rides #7 Miles: 3.50 | Asics DS-Trainer #4 Miles: 3.50 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | Weight: 0.00 | |
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