| 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 | | 43.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 44.00 |
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| Saucony Rides #4R Miles: 22.00 | Saucony Rides #5G Miles: 23.00 |
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| Night Sleep Time: 45.00 | Nap Time: 0.00 | Total Sleep Time: 45.00 | Weight: 0.00 | |
| | 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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I had the hardest time going to sleep last night. But since Kaitlyn was "singing" at the late church service we were able to sleep in some. I was happy to get the run in today as my knee was not that bad after the longer run yesterday. Also, I wanted to get something in before the weather turned bad. Avg. 7:32 HR 150
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| Saucony Rides #4R 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 | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM run while it was snowing out. The weather wasn't that bad but I didn't want my cold gear wet for tomorrow morning. I decided to try one quicker mile. It felt ok and it was nice to get my HR over 170 and actually break a sweat. |
| Saucony Rides #5G 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Well the temps dropped a lot but luckily there was no road/sidewalk accumulation of snow. It looks like the worst of it was N and NE. (Sorry Jon I saw the 20ish something of snow you got, I hope you have snow shoes.) The run was super slow as I just went up Foothill toward the "flags" and then into work. The hour change has me dragging combined with getting back into this running thing. My knee of course is tight but with the increases in mileage and the one "hard" mile yesterday. The rest of this week will be easy and I'm only shooting for 44 at the most. Avg. 9:30 HR 137
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| Saucony Rides #5G 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(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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Well I got nearly 7hrs of sleep last night with only one wake-up. It sure makes a difference. My knee feels surprisingly good between the one continued trickle upwards in mileage and starting to mix in a little more effort. That being said yesterday was closer to 10 min pace than MP and today was just over under 9 min pace but Sun was actually at 7:30 pace and I'll try for that again tomorrow morning. Avg. 8:42 HR 137
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| Saucony Rides #4R Miles: 5.00 |
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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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Same amount of time in bed as last night but with three wake-ups less sleep and less rest. In any case I still had a good run this morning. Now off to stretch before parent-teacher conferences and another full day of trying to write my next paper... Avg. 7:29 HR 152; I think this may have been my fastest run (at least for over 3 mi) since the marathon.
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| Saucony Rides #5G 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(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Woke up a little sore today. Last night seemed rougher with sleep. There were a few wake-ups and when I woke up 5 min before my alarm was supposed to go off I reset it for another hour. Then when I got into work I ran west and back. VERY slow especially on the way back up hill. Happy Friday all...Avg. 9:28 HR 134
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| Saucony Rides #5G Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Run with Eric at Jordon River. The course is nice and flat and we took it nice and easy. It is amazing how quickly time flies when you are in conversation. Before dinner we went for a family walk to enjoy the great day, I think it hit 60F. Of no surprise to me my knee is tight this evening. Overall, I'm happy with the week but still have a long way to go before I can even think about racing again. Avg. 8:07 HR 140
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| Saucony Rides #4R Miles: 11.00 |
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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 | | 43.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 44.00 |
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| Saucony Rides #4R Miles: 22.00 | Saucony Rides #5G Miles: 23.00 |
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| Night Sleep Time: 45.00 | Nap Time: 0.00 | Total Sleep Time: 45.00 | Weight: 0.00 | |
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