A Balance, Redefined

Beat the Heat 5K

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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
35.000.000.000.000.000.000.0035.00
Saucony Rides #7 Miles: 5.00RM 090416 Miles: 0.47Brooks Launch #1 Miles: 11.00Asics DS-Trainer #5 Miles: 2.50Saucony Rides #6 Miles: 8.00Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 43.00Nap Time: 0.00Total Sleep Time: 43.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Another family run. Same as yesterday morning. SugarHouse pushing the girls. Significantly more tired. Probably the harder run last night. Before we headed out watched the finish to the Chicago Marathon. Nice to see a new course record even though the temps were a bit warm for October, but that seems to be the trend. Also, congrats to Andrea and Jake for 1/2 PRs this morning... 

Avg. 10:09 HR 132

Saucony Rides #7 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Nice colorful sunrise this morning. The temps were also a bit warmer, I was slightly overdressed. Kept with the A&W Commute run. Need to stick with my namesake. 

Avg. 8:30 HR 146

RM 090416 Miles: 0.47Brooks Launch #1 Miles: 5.00
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
10.500.000.000.000.000.000.0010.50

AM: Wakara Commute. Nice morning. No sunrise (too early) but the moon was pretty impressive with the cloud cover. Very enjoyable temp.

2.5 mi Avg. 9:21 HR 133

PM: After a very interesting presentation at work (followed by a brief conversation with both a Nobel laureate and the president of HHMI) went home for dinner with the family before coming back for a Memory Grove loop with John. Left foot a little tweaked but not sure when or how.

8 mi Avg. 8:00 HR 141

Asics DS-Trainer #5 Miles: 2.50Saucony Rides #6 Miles: 8.00
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
2.500.000.000.000.000.000.002.50

Only enough time for the commute run in. Busy morning and then I am helping host tomorrow's speaker.

Avg. 9:11 HR 137

Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest day. PT meeting for my daughter in the morning, 15 yr anniversary shopping for the wife and then hosting the speaker for today's seminar. 

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
6.000.000.000.000.000.000.006.00

Two night's out for dinner and drinks in a row plus lots of in depth conversations had me wiped out but so restless. I woke up at 4:30am this morning and couldn't really get back to sleep so headed into work at 5am. A&W commute run. Left foot still "off" not sure where that is coming from.

Avg. 9:01 HR 134

Brooks Launch #1 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Race: Beat the Heat 5K (3.12 Miles) 00:17:37, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Family morning race. Slept much better last night. Have a bunch of work for next week  with two presentations... So it was great to start the weekend with this break. We did the Beat the Heat 5K for the Shriners Hospital hosted by the SLCPD. Since it is a circuit race there is always good competition so I was just hoping to crack the top 10. My wife wanted to defend her stroller title. The girls just wanted to have fun. All four goals were met plus we got some raffle prizes to boot.

Packet pick-up was race morning so we got there a at about 7am when they were opening up. The total field seemed slightly smaller which is a bummer considering it is a fundraiser but there was still a pretty good showing. They do a good job with this race, it is accurate and has good loot. So hopefully more people will start doing it.

I did a short warm-up and wasn't actually sure what to expect for the day. With the different routine this week I was not feeling that on, seems like the common theme. Definitely approaching these races more for fun than anything lately. I saw a few bloggers and some of the Wasatch Athletics before the race. Heard Fiddy pointing out a guy in "crazy" shorts that I made my target for competition today.

Then we started. I settled into the far back of the second pack and wasn't sure where I was at place wise. When this group started to break up at ~1mi I saw "crazy" shorts and a high school guy that I thought were both in striking distance. The others were too far up.

By the climb up D or E Street I was starting to gain on "crazy" shorts. I passed him on the hill and then changed my focus to high school guy. Back on 11th it is a gradual climb and my progress was slow and I thought I was slipping but at the 2 mi mark I made a concerted effort and finally caught high school guy. From there on it was just pushing for time.

My effort was about as hard as I could have done today. Especially looking at HR. I did enjoy myself and made it to the line with time to go get the camera and get some good pics of my wife successfully defending her title (and dinner certificate for The Dodo). After a bit of a cool down the girls each ran their 1K races and then after winning a meal at Noodles & Co. and a car first aid kit in the drawings we headed home.

1.5 mi wu; 7:01 HR 155

Mi 1: 5:25, HR 178, A 50 ft, D 59 ft
Mi 2: 5:43, HR 186, A 112 ft, D 171 ft
Mi 3: 5:54, HR 190, A 148 ft, D 73 ft
0.12 mi: 0:36, HR 191, A 22 ft, D 10 ft

TOTAL: 17:37, Avg. 5:39 HR 185 A 332 ft D 314 ft

8th place overall and 1st in age. Two places further back than last year but 34 seconds faster, so the field though it looked smaller was definitely faster.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
35.000.000.000.000.000.000.0035.00
Saucony Rides #7 Miles: 5.00RM 090416 Miles: 0.47Brooks Launch #1 Miles: 11.00Asics DS-Trainer #5 Miles: 2.50Saucony Rides #6 Miles: 8.00Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 43.00Nap Time: 0.00Total Sleep Time: 43.00Weight: 0.00
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