A Balance, Redefined

Week starting Jun 01, 2008

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAdam RW's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2001200220032004200520062007200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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 April 26, 2020

Tokyo Marathon 2021???...

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...

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: 6.50 Month: 57.75 Year: 2232.25
RM 090416 Lifetime Miles: 135.71
Brooks Launch Gray #17 Lifetime Miles: 273.00
Brooks Launch Silver A #18 Lifetime Miles: 272.25
Brooks Launch Silver B #19 Lifetime Miles: 268.00
Saucony Rides Blue #23 Lifetime Miles: 267.75
Saucony Rides Black A #24 Lifetime Miles: 262.00
Saucony Rides Black B #25 Lifetime Miles: 262.25
Saucony Type A Lifetime Miles: 76.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
73.257.750.000.000.000.000.0081.00
Night Sleep Time: 45.00Nap Time: 0.00Total Sleep Time: 45.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.000.000.000.000.000.006.00

Single: It is great training on feel. Yesterday I was planning on an easy 10-miles today. However, after church I had to go into work and before I knew it the time was 4:45pm... So I went home for dinner and did a Liberty Park run afterwards. I went there thinking I was going to do the easy run. However, the weather was perfect (shirtless with no sweat) and once I started moving it felt so easy on the flat ground. This has to be one of the flattest places to run in SLC. I ended up doing just over 4 loops with each loop ~1.5 miles. The first 2-miles I took med-easy (7:01, 6:59). Then I thought it would be fun to negative split each mile, the next 2-miles (6:55, 6:44). Then I just started getting carried away (6:36) for the final mile I decided I wanted to race the cars, (they move very slowly around the park). It was still fun to try and for a portion I dropped it down under 5:15 to pass two of them (5:39). Overall, I felt great afterwards but had to head straight back to work. Big deadline, but I just finished and am heading home now. Mi 6-R1 Avg. 6:39 HR 161

Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1: 231 / / Saucony Rides #2: 230 // Adidas Adistar (flats): 157

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
14.000.000.000.000.000.000.0014.00

AM: Yesterday was definitely tiring. Overall the weekend was exhausting however I still managed to drag my butt out of bed. I had two meetings today so I knew if I wanted to get in some miles I would have to start early. 6hrs of sleep in by 6AM and did 6 miles before meeting number 1. Just very easy to and from overlooking Memory Grove. Mi 6-R2 Avg. 6:39 HR 161

PM: After dinner another easy run past Parley’s and back. Nothing too noteworthy other than it was a beautiful evening for a run. Mi 8-R2 Avg.

Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 227 / / Saucony Rides #1: 231 / / Saucony Rides #2: 244 // Adidas Adistar (flats): 157

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
9.252.750.000.000.000.000.0012.00

AM: I finally did a track workout. I’ve been toying with the idea for a long time and have been “afraid” of the track for awhile. However, I really think I need some FAST work if I want to make a large enough dent in my next marathon time. The biggest confounding factor has been the sleep and work issue. The last four days I’ve totaled only about 24hrs of sleep most of that was not restful… The work thing did come around and should be submitted a few days early which is a first for me. Anyway on to running. After getting into lab at 5:30am and setting up a bunch of stuff I jogged (8:45 pace) down to the East High track (literally it is 550ft lower in 2.11 miles). My plan was for a ladder workout and though my legs felt very flat I wanted to try to run by feel on the way up and try and repeat on the way down or negative. Here is the workout distance time (recovery distance time), the old fashioned way with my watch not Garmin…

200 35.67 (200 75.89) yuck had wanted 33 or lower

400 74.85 (200 75.97) yuckier had wanted 72 or lower

800 2:38.16 (400 2:30.19) I wish the 400 rest was my 800 time…

1600 5:30.48 (400 2:19.82) At this point I just conceded that my goals were too high for today and the sleep deprivation was playing a toll. So I stopped and did some pushups and just finished up the ladder without anything in mind.

800 2:47.05 (400 2:31.49)

400 80.89 (200 80.74)

200 37.32 (200 81.26)

Then a brief walk and the climb back to campus (9:39 crawl). Yep back up that hill after that s..l..o..w.. workout. The only consolation was there was a group of military runners also doing a workout and at least they were impressed a few even made some nice comments. That helped me push to the end of the run. Mi 8-T2

PM: Just trying to boost my mileage this week with a lot of easier miles. My knee was completely thrilled with the track work this morning but after about ½ mile it loosened up and let me enjoy the beautiful dusk weather. Mi 4-T2 Avg. 8:40


Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 239 / / Saucony Rides #1: 231 / / Saucony Rides #2: 244 // Adidas Adistar (flats): 157

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
12.000.000.000.000.000.000.0012.00

AM: Not sure if I’ll do a second run but for now AM. This was a mental strength easy run. Meaning let’s see what I’ll put up with. I did get an extra hour sleep last night which is great. Also, my knee felt perfectly normal this morning?! I won’t complain about that one. I did get into work early with the plan of running right away. However, I went to set-up one thing and 15’ quickly blossomed into 1.5 hrs. So I finally got out about 8:30am. Now here comes the mental strength test. One mile in the rain started. This wasn’t too bad as it was just over 50°F. Then at 2-miles it started hailing, not large hail (actually only rice size) but it stung. By 3-miles the hail stopped but then it got windy. Luckily that didn’t last long and the last 4-5 miles were just wet and by then I was cold. However, it was a great run. It was fun being out there and I like the challenge of the weather. Mi 8-R1 Avg. 8:04

PM: The answer was yes. I can't get enough of this rain. It is so nice to have some moisture in the air again... I can't believe that I actually sometimes miss the sweat of St. Louis summers... I just did a very easy loop around home. Mi 4-R2 Avg. 8:14

Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 239 / / Saucony Rides #1: 239 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.003.000.000.000.000.000.0013.00

AM: Managed 6.5 hrs of sleep. In to work at 6am, planning on running right away but changed my mind to wait a little later. Finally got out at 10:40am and did a 3xmile w/ ½ mile recoveries. I ran my usual Memory Grove out and back starting the first mile repeat at the FireHouse. Then for the recovery I turned back and ran the ½ mile back up and repeated. This way I ran my 8-mile course in 10-miles, a fun little twist. I was much happier with this workout compared to Tuesday. Here they go…

Mile 1 5:39 Down 143ft Rest 4:26 Up 66ft

Mile 2 5:29 Down 122ft Rest 4:28 Up 149ft (went up City Creek instead of the way I came)

Mile 3 5:14 Down 231ft (was shooting for 5:19 but I’ll take it!!!)

Then I recovered the 4-miles back to lab. The run was great. In addition to the nice mile splits the quails were out in force. I think they are the funniest birds ever. I love to watch them run, and the funny feather on the males makes me laugh every time. On top of it there were two hummingbirds playing around the Shriner’s Hospital on my cool down just darting back and forth in front of me. Mi 10-T2 Avg. 7:26

PM: Just three easy TM miles while on daddy duty. Mi 3-T2 Avg. 8:00

Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 252 / / Saucony Rides #1: 239 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

PM: Long day at work, mentally more than physically. Then dinner with the family at Mazza on 15th. It was our first time there. The food was great. After dinner I braved some SH loops on a full stomach. Mi 8-R1 Avg. 8:09

Asics DS-Trainer #1: 238 / / Asics DS-Trainer #2: 252 / / Saucony Rides #1: 247 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157

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
16.000.000.000.000.000.000.0016.00

Single: Did not do the run I had initially planned. When I woke up (tried to) I was too tired for it. I did get out the door anyway and just started running. The first two miles have a substantial climb and I kept them easy. A little into it I decided I wouldn't completely scrap the workout and do 4x4mile as follows. First, 9+; Second, 8-9, Third 7-8, Fourth 6-7. The weather behaved itself and though it was in the upper 40s it felt great because the rain stayed in the clouds. Saw a few other runners and a bunch of cyclists as I headed to Old Mill Golf Course and back. Legs were pretty tired and even the 6:30 pace for the last four miles felt tough. However this was my highest mileage week since the week of March 10th so that was understandable. Mi 16-T1 Avg.  8:01

Asics DS-Trainer #1: 254 / / Asics DS-Trainer #2: 252 / / Saucony Rides #1: 247 / / Saucony Rides #2: 248 // Adidas Adistar (flats): 157

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
73.257.750.000.000.000.000.0081.00
Night Sleep Time: 45.00Nap Time: 0.00Total Sleep Time: 45.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):