A Balance, Redefined

Week starting May 22, 2011

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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 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...

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 331.25
RM 090416 Lifetime Miles: 136.06
Saucony Type A Lifetime Miles: 200.18
Nike Vaporfly Pink Lifetime Miles: 122.22
Saucony Ride #37 - Black Lifetime Miles: 56.50
Saucony Ride #38 - Neon Lifetime Miles: 53.50
Saucony Ride #39 - Grey Lifetime Miles: 59.50
Brooks Launch #38 - Grey Lifetime Miles: 65.25
Brooks Launch #39 - White Lifetime Miles: 57.50
Brooks Launch #40 - Blue Lifetime Miles: 54.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.500.000.000.000.000.000.0048.50
Brooks Launch #1 Miles: 10.00Asics DS-Trainer #4 Miles: 21.00Saucony Rides #6 Miles: 5.00Saucony Rides #7 Miles: 12.50RM 090416 Miles: 0.28
Night Sleep Time: 44.50Nap Time: 0.00Total Sleep Time: 44.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

I was just exhausted last night. Hard work weeks catching up with me. The nice weather sure teased us today. First, nice then rainy then nice again. I managed to do my run during the rainy part but that was ok as the temp was perfect for it.

Avg. 6:52 HR 150

Brooks Launch #1 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Not enough sleep but that is becoming the typical weekend to Monday transition... Tonight's run was great though. The weather was the perfect temp. I went for loops of SugarHouse with the intent of pushing three of them. During the 3rd loop I noticed a runner up ahead so I pushed out a 4th loop to catch him. It was great to really feel the competitive juices flowing again. During that loop I even broke 6 min to pass the guy. (Mi 7; 5:59; HR 183) if even just barely. The nice thing about the run was that only the mile back up to Foothill was over 7:00 and that one was still a 7:12. Overall a very encouraging run.

Avg. 6:24 HR 174 Total Ascent 1221ft Descent 1180ft

Incidentally, that was the same pace as my 2002 Chicago, thought it sure felt a lot harder than marathon pace...

Asics DS-Trainer #4 Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

AM: Mid-campus commute run. Long work day ahead of me... Legs feel surprisingly good after the workout yesterday. 3.75 mi.

Avg. 9:20 HR 134

PM: Treadmill to round out my mileage for the day and warm-up for my PT and weights. 1.25 mi.

Saucony Rides #6 Miles: 5.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

A very relaxing very beautiful Dry Creek run. Went back into lab then headed up the creek. It was so full of water there were sections that I had to have more than 40 strides before I was on dry land again. I then continue along the shoreline trail to the turn off toward Little Black I continued another mile up until my 5 mi turnaround. It was sunset the entire way out and dusk the entire way back. Nearly pitch black by the time I hit the car so I couldn't have timed it better. Did have fun playing leap frog with a few cyclists.

Avg. 9:00 HR 152

TOTAL Ascent: 2183 ft (493ft in mi 5 alone)

Saucony Rides #7 Miles: 10.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Busy but good day. Meeting at 7am, noon, 4pm and dinner with a visitor from the NIH. Therefore I only managed to get in the commute run...

Avg. 9:45

Saucony Rides #7 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A&W Commute run. Happy Friday everyone. Hope you have a great holiday weekend and safe travels if you are going anywhere.

Avg. 8:51 HR 144

RM 090416 Miles: 0.28Brooks Launch #1 Miles: 6.00
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
12.000.000.000.000.000.000.0012.00

I've gotten away with not working weekends that often, but with a number of meetings looming in the next few weeks I had to come in today. Good news is that I was able to then do a run to City Creek. I did one mile warm-up/cool-down with the middle 10 mi hard. It was a nice day and a nice run. Now to go spend some time with the family at the park or hiking...

TOTAL: Avg. 6:44 HR 165 Ascent 2110ft

Workout 10 mi: Avg. 6:25 HR 169

Three slowest miles.
Mi 4, 7:09 HR 172 Ascent 345ft Descent 122ft
Mi 5, 7:39 HR 173 Ascent 274ft Descent 62ft
Mi 9, 6:57 HR 171 Ascent 264ft Descent 98ft

Three fastest miles.
Mi 2, 5:54 HR 165 Ascent 16ft Descent 188ft
Mi 7, 5:39 HR 166 Ascent 109ft Descent 289ft
Mi 10, 5:49 HR 174 Ascent 83ft Descent 179ft

Overall very happy with the workout. I especially liked hammering that final hard mile.


Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.500.000.000.000.000.000.0048.50
Brooks Launch #1 Miles: 10.00Asics DS-Trainer #4 Miles: 21.00Saucony Rides #6 Miles: 5.00Saucony Rides #7 Miles: 12.50RM 090416 Miles: 0.28
Night Sleep Time: 44.50Nap Time: 0.00Total Sleep Time: 44.50Weight: 0.00
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