A Balance, Redefined

Provo River 1/2 Marathon

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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
68.0013.000.000.000.000.000.0081.00
Night Sleep Time: 48.00Nap Time: 2.00Total Sleep Time: 50.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Single: Much busier day than I would have liked. Had to go to work before church, then after as well. Finally got some time to spend with the family in the afternoon/early evening. I then had a couple weeks worth of errands/bills/etc. to catch up on. Made it out the door at dusk to do the Parley's loop. Not what I had in mind for the day but at least I got out and got a little in. Nice to stretch the legs after the high mileage of last week. Hopefully something magical will happen and things will ease up at work to give me time to rest up mentally for the race this Saturday... Mi 7-R3 Avg. 8:40

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 28 / / Saucony Rides #1: 434 / / Saucony Rides #2: 426 // Saucony Rides #3: 16 // Adidas Adistar (flats): 189

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
15.000.000.000.000.000.000.0015.00

AM: It's Monday. Lab-SH loop via good morning at breakfast time. Mi 9-R3 Avg. 7:59

PM: More Monday, enough said... Home loop. Mi 6-R3 Avg. 7:52 

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 34 / / Saucony Rides #1: 434 / / Saucony Rides #2: 426 // Saucony Rides #3: 25 // Adidas Adistar (flats): 189

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.000.000.000.0016.00

AM: I'm feeling a little better now, but was completely wiped when I got up this morning. I need to find a way to reorganize my day to be more efficient at lab. It is just that research is feast and famine and right now I'm on a feast phase so my head is going in 100 directions at once... I did a ASAHP run, just did the Parley's loop backwards. It felt much harder going this way than the other. The steep portions were the downs and gradual the ups so it felt like two times as much was up. I also ran into Eric (Phoenix) near the end of my run and briefly spoke with him, he seems to be recovering well and I'm sure will be a force to be reckoned with before the year is out. Mi 7-R3 Avg. 10:42

PM: Feeling better still. The rest of the day went well and looking forward to a mini-taper leading up to Saturday. Mi 9-R3 Avg. 8:36 

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 34 / / Saucony Rides #1: 434 / / Saucony Rides #2: 426 // Saucony Rides #3: 41 // Adidas Adistar (flats): 189

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
10.000.000.000.000.000.000.0010.00

Single: Slept in the extra hour this morning. The extra sleep seems do have done wonders. Still got into lab before 7am, set-up three things and then out for my run. SH loop from lab with a stop at home. Because I was later I actually had the chance to play with Kaitlyn in the backyard for a few minutes before continuing on back to work. Still feeling flat but the last three days were a good chunk of mileage so I'm not too worried about it. I would have liked to have gotten in something speedy this week but for my body it seems that the consistent mileage is more important so for now I'm going to stick with what seems to be working. Mi 10-R3 Avg. 8:26

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 34 / / Saucony Rides #1: 434 / / Saucony Rides #2: 426 // Saucony Rides #3: 51 // Adidas Adistar (flats): 189

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 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

Single: Had to get into work early this AM. Then ended up having to spend the first hour cleaning up after other people…always LOVE that one. However, the rest of the day has turned itself around and I even got one thing to work that I’ve tried 4 times already this week, batting 0.250 isn’t that bad, I guess. My right knee has still been tight but I think that has been a recurring theme since the Strider’s 10-miler (and the 10 years prior to that). The run went well; it wasn’t too hot at 9am when I finally got out the door. I wanted to do a little bit of speed work this week but nothing too crazy with the race so I did my now common SH to MG 2-mile surge. I wanted it to be at about ½-marathon goal pace. Which I wasn’t exactly sure about as I hadn’t done the course tool or prediction yet and just pushed. I hit the first mile in 5:34 which comes out to exactly 1:13 pace (I take this as a good sign). The second half of this surge is more downhill so I backed off a little effort wise but still hit it in 5:31. The effort was harder than ½ marathon race effort but I still have two more nights to rest up. Mi 8-T3 Avg. 8:07

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 42 / / Saucony Rides #1: 434 / / Saucony Rides #2: 426 // Saucony Rides #3: 51 // Adidas Adistar (flats): 189

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Single: No that isn't a typo, I made sure to get 8hrs of sleep last night. Still a little sluggish this morning anyway. I will try and go to sleep as early as possible tonight but it may be difficult (especially with all the rest last night :-)). After doing a few things in lab I went out the door toward home. Stopped to see Kaitlyn's Playdough waterfall and continued on. I even sort of got rain the last mile, if you could call it raining... Mi 6 R2-Avg. 8:29

Asics DS-Trainer #2: 368 / / Asics DS-Trainer #3: 42 / / Saucony Rides #1: 434 / / Saucony Rides #2: 432 // Saucony Rides #3: 51 // Adidas Adistar (flats): 189

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(14)
Race: Provo River 1/2 Marathon (13.17 Miles) 01:12:30, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.0013.000.000.000.000.000.0019.00

RACE DAY-Provo 1/2:

Today was one of my 4 biggies for the year. After SLC, I decided to focus on breaking my 10K, ½, and marathon PRs. To do this I was focused on Des 10K, Provo 1/2, and St. George. Des 10K went well and today went even better. First off, my mom asked that for her birthday I run a race “for her”. So a couple weeks ago I told her this would be the race. This helped give some extra push.

I was antsy leading up to this one. Yesterday I couldn’t focus in work at all, the good thing was I had worked my tail off the rest of the week that Friday was a down day anyway. Then I tried to get to sleep early. Managed to get to sleep about 9:30, then I woke up ½ hour before my alarm at 3am. Couldn’t get back to sleep and just decided to get going. I was on the second bus up the canyon and at the top I was initially convinced that we were not at the correct place. I could only see one Port’O John and nothing in the way of a start line. But then ran into James, it started getting light and we saw more bathrooms and finally calmed that we were in the right place.

Looking around at the start I ran into a group of bloggers I did not know but said hi. There are many friendly faces out there now and I wish I would make more time to visit additional blogs… Then I saw Dave H. and we did a warm-up toward the ranch above the start. On the way out there was a guy with two dogs sitting at the gate keeping people out and I briefly had a flash back to the junk yard scene in the movie Stand by Me. But no Chomper was set on Dave and I. By the time we got back to the start Chad, Steve C, Tom, Michelle L. and to my surprise Walter was there. There was also Sasha and Jeff Mc to round out the bloggers I was expecting to see. Josse pulled up toward the gun on one of the last buses. Anyway on to this race.

I put forth a very ambitious goal of 1:13. However, considering my Des 10K and SLC performances I thought that this was ambitious but not totally unrealistic. Knowing that Chad has run in this time range before and that Steve C just has some crazy foot speed my plan was to try and work off of the two of them as best I could. This year I actually was at the start when the gun went off and we were down the hill. For those of you who do not know, this is a crazy fast downhill course.

The first mile Jeff, Dave, and Sasha were the lead pack with Steve inbetween and some other random runner then the rest of the bloggers named above. I figured I would never see the front three again. I missed a lot of my splits as I didn’t want to get intimidated and just go by feel.

a = ascent d = descent

Mile 1: 5:16 (a-39ft, d-274ft)

I was feeling good with the effort and running along with Chad and the others.

Mile 2: 5:18 (a-59ft, d-219ft)

I actually already started to “feel it” here and was worried about things to come. Also, random runner was driving me crazy with his inability to pace. He was in front then behind then all over. Chad started to move forward and I went with him to put this guy behind. Also, somewhere in this next mile Steve came back to us and we kept rolling.

Mile 3: 5:22 (a-116ft, d-181ft)

Not really looking at my Garmin but feeling it in my legs. Pretty concerned at this point that I still had 10 miles to go. Also, somewhere in here and onto the turn onto the highway Chad started to pull away and I just didn’t respond.

Mile 4: 5:10 (a-72ft, d-243ft)

I took my first Gu at this point and that helped turn it around. My legs were still aching but I could tell the difference in fuel reserve. During the next two miles we started to have some up and I started to feel like I could run with Chad again. Also, now on the road I knew the course again after having run it with Michelle and Matt from this point last weekend. This actually helped a lot as I was ready for the hill.

Mile 5:5:20 (a-110ft, d-73ft)

Mile 6: 5:41 (a-234ft, d-216ft)

Turning into Nunn’s Park I could see Sasha. I was very surprised by this but considering he had just raced a marathon a couple weeks ago I figured something was up. But it did make my mouth water and helped me push a little. Also, cresting the hill and getting onto the trail was nice.

Mile 7: 5:09 (a-150ft, d-319ft). I actually got this split and was ecstatic!

Around a corner onto the trial I came upon Sasha at the tail end of a VPB (no pun intended) and really felt that he was obtainable. However, I was really starting to feel it and just kept telling myself to make it to 10-miles and then we’d worry about the rest of the race.

Mile 8: 5:33 (a-74ft, d-127ft)

The trail was a little busy with bikes and runners but that actually helped me some because they were welcome distractions from the pain building in my legs. Took my second Gu. The next three miles were entirely survival mode. I kept thinking two things, keep going and keep the pace below St. George goal pace. If you can’t do it for 10 miles you won’t do it for 26!

Mile 9: 5:41 (a-112ft, d-203ft)

Mile 10: 5:39 (a-129ft, d-187ft)

Mile 11: 5:39 (a-134ft, d-138ft)

Looking back on these three splits I’m happy to see my survival pace on relatively neutral miles is 5:40. At this point we got back onto the roads and had tons of turns. Also, I could smell blood but I could also smell the wolves. The blood was both mine but Sasha was tantalizingly close. I looked back at one of the turns and saw Chad on my heels and knew he had to be thinking the same thing about me. My legs were so spent and I swear they were wobbling with each step. This is where the race being my mom’s birthday present comes into play. I just kept telling myself that I couldn’t give up now I’d pushed too hard. Also, looking at my split at 10-miles I knew I just had to stay sub-6 to make by time goal. It was very hard though. The turns and the fatigue were really playing on me. That and Sasha was staying the same distance or gapping me.

Mile 12: 5:54 (a-95ft, d-158ft)

This last mile I was having flash backs from the year before. Chad and I were in the exact opposite positions and there were some weird turns before you could see the finish. I actually started yelling out to myself to keep my legs moving and not let the goal time slip away from me so close to the finish. Also, with Chad right on my heels I was having flashbacks of Des 10K…

Mile 13: 5:47 (a-203ft, d-154ft)

At this point I knew I had the time and when I saw the clock I went crazy in my head (it was a minute slow) but in any case I knew I was going to smash my PR and hit my goal. I let loose and hit my final 0.17 in :56 or 5:22 pace (a-50ft, d-43ft).

In the end I did a cool down with Steve C and Chad, then soaked in the river for 15 minutes before heading home. FRB had a great showing wining both men’s and women’s races and sweeping the top 7 places in the men’s race. Plus looking over the race report page it looks like many other bloggers had great days.

Overall, I could not have asked for more from this race. I was very happy with both my time and placement. 1:12.30 and 4th overall The effort felt like I was racing but not that I was going to die. For the first time 2:30 really feels obtainable. I still have some work to do but I can taste it. I’m very happy to have had such strong support from the blog. It is great that there are so many people at comparable ability to work off of. It really helps and today being between Sasha and Chad really helped pull, push, and keep me moving. In the end this demolished by previous ½ PR set in ’06 at the SL half in 1:15.14 so a 2 min and 44 sec PR!!! Mom I hope that qualifies as a good b-day present. Thanks everyone and I’m looking forward to my next race. Afterwards I went home and crashed for 2 hrs then did errands all afternoon and now I’m in lab waiting for an incubation to wrap up. My legs feel surprisingly good but we’ll see tomorrow.

Asics DS-Trainer #2: 371 / / Asics DS-Trainer #3: 42 / / Saucony Rides #1: 434 / / Saucony Rides #2: 432 // Saucony Rides #3: 51 // Adidas Adistar (flats): 205

Night Sleep Time: 5.50Nap Time: 2.00Total Sleep Time: 7.50Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
68.0013.000.000.000.000.000.0081.00
Night Sleep Time: 48.00Nap Time: 2.00Total Sleep Time: 50.00Weight: 0.00
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