A Balance, Redefined

Week starting Oct 03, 2010

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 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: 198.25 Year: 2074.25
RM 090416 Lifetime Miles: 135.71
Brooks Launch Gray #17 Lifetime Miles: 247.75
Brooks Launch Silver A #18 Lifetime Miles: 254.25
Brooks Launch Silver B #19 Lifetime Miles: 252.00
Saucony Rides Blue #23 Lifetime Miles: 247.75
Saucony Rides Black A #24 Lifetime Miles: 253.50
Saucony Rides Black B #25 Lifetime Miles: 248.25
Saucony Type A Lifetime Miles: 47.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
36.000.000.000.000.000.000.0036.00
Saucony Rides #7 Miles: 6.00Asics DS-Trainer #4 Miles: 4.00RM 090416 Miles: 0.76Asics DS-Trainer #5 Miles: 14.50Brooks Launch #1 Miles: 3.00Saucony Rides #6 Miles: 8.50
Night Sleep Time: 38.00Nap Time: 0.00Total Sleep Time: 38.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

AM and PM hikes. Both relatively low key...

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

Sub 5:20? Yes.

Well the progress continues to move in the right direction. It is funny how some things never change though. It has been awhile since I've run to City Creek from work. It has been 9 months since I've run the Firehouse mile hard. Then of course this morning I see Chad, very deja vu moment.

So yes it is true I brought out my ace this morning but do to some organizational reasons I opted to drive in this morning and since I was at campus decided to do the MMM as the Firehouse mile. Yes it is aided but hey I'll take it.

2 mi warm up
MMM (Firehouse): 5:17.9 HR 175
3 mi cool down

Avg. 8:12 HR 145

Saucony Rides #7 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Nothing special mid-campus commute run. Good news is that my knee continues to behave even after harder stuff like yesterday.

Avg. 9:13 HR 129

Asics DS-Trainer #4 Miles: 4.00
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

A pretty hilly commute run in. Ran toward campus but kept going into the avenues and then played around on the hills over there including up and around past the mouth of Dry Creek before stopping. The weather was nice, coolish with a very lite mist. Legs were slightly sore and a bit tired but otherwise a good start to hump day.

Avg. 9:01 HR 135

RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 8.00
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
6.500.000.000.000.000.000.006.50

Track day. My legs felt like lead today, though the weather was nice and I was not particularly tired. I was so slow that I had to double-check my Garmin from last week to make sure that I hadn’t made a mistake when I typed up my workout. I was right, I was just very slow this morning. If I was looking at them as Yassos, I sure have a long way to go… However, it could also just be that I need a better warm-up because at least they were going negative.

 

WU 2.25 mi Avg. 8:22 HR 132

 

3x800 w/ 400 rest

 

2:55 (88.0/158 87.0/172) Rest 2:33/139

2:54 (86.5/166 87.0/176) Rest 2:40/141

2:48 (84.0/168 83.5/181)

 

CD 2.25 mi Avg. 9:32 HR 142

Asics DS-Trainer #5 Miles: 6.50
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
3.000.000.000.000.000.000.003.00

Perfect timing. Just finished misting when I started and started misting when I finished. 49F and some snow on the mountains this morning...

Avg. 9:09 HR 136


Brooks Launch #1 Miles: 3.00
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
8.500.000.000.000.000.000.008.50

Just ran with my youngest today. Did the Suicide Rock/33rd loop. Felt pretty tired. Wife a little under the weather as was my oldest late in the week...

Avg. 8:43 HR 141

RM 090416 Miles: 0.75Saucony Rides #6 Miles: 8.50
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
36.000.000.000.000.000.000.0036.00
Saucony Rides #7 Miles: 6.00Asics DS-Trainer #4 Miles: 4.00RM 090416 Miles: 0.76Asics DS-Trainer #5 Miles: 14.50Brooks Launch #1 Miles: 3.00Saucony Rides #6 Miles: 8.50
Night Sleep Time: 38.00Nap Time: 0.00Total Sleep Time: 38.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com