| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 188.00 | 107.00 | 1.00 | 8.00 | 304.00 |
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| Night Sleep Time: 169.00 | Nap Time: 0.00 | Total Sleep Time: 169.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles in just over two hours. Beautiful morning for a run following church, but the wind off the Arkansas River along the Little Rock / North Little Rock River Trail was pretty brutal. Good start to 2012. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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11 Miles of recovery in 1:26:30 after yesterday's longish run; cold and windy in Hot Spring and Garland County this morning, running along Hwy. 171 near my parents' home.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 1.00 | 10.00 |
| Out the door at 4:30am (2012 Resolution #1) for 10 Miles on a frigid morning well below freezing in my neighborhood. After a warm-up mile that didn't warm me up, I ran 6 Miles at 6:55/Mile, an easy mile, and 10X200m striders with 200m recovery between striders. Do I get credit if I felt like I was going faster than 6:55? In little Rock, anything in the 20s is cold, and I was fightin' it. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
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am: 8 Miles in just over an hour; picked it up and ran the last 3 Miles at MP.
pm: 4 Miles in 30 minutes on treadmill.
Total: 12 Miles.
Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 2-mile warm-up, followed by 2X.5 Mile Repeats at 6:00, 2 more easy miles, 2X.5 Mile Repeats at 6:00, and a two-mile cool down. Including .5 Mile easy jogs after each repeat, my treadmill run included 10 miles total. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in my neighborhood, maximizing use of the trails and gravel roads in the newer developments. Nice, easy run. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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Committed a cardinal sin yesterday...skipped my long run. And frankly, I didn't do much today to make up for it. 10 Miles on the treadmill in 85 minutes.
I'm trying to stay positive, and I've continued to train through it, but my left foot is really bothering me. The bone running along the outside of my foot hurts (particularly in the morning and after running), and I have what I think is a stone bruise on my heel.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 3.00 | 17.00 |
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am: Extended warm-up, including 2 Miles Easy and 2 Miles at 6:58/mile, followed by 12X.25 Mile Repeats at 5K Pace (6 at 6:00, 4 at 5:52, and 2 at 5:46) on treadmill. Including .25 Mile jogging recovery between repeats and half-mile cool-down, this morning's workout included 10.5 Miles.
pm: 6.5 Miles in approximately 50 minutes with a co-worker, Dave, who loves to run; beautiful afternoon in Little Rock.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 68 minutes on treadmill. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
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16 Miles in right at 1:52:00 on a cold morning of 31 degrees...down by the river.
Great run this morning, crossing over the Two Rivers Bridge into the North Little Rock side of Two Rivers Park; followed River Trail west to exit of park, then north briefly past some beautiful horse farms to Pinnacle Valley Rd.; west on Pinnacle Valley Rd to the back entrance of Pinnacle Valley State Park, where I climbed for about a mile to a beautiful, scenic overlook. Turned around and headed back along the same route.
Four-Mile pace splits were 7:05/mile, 7:14/mile (uphill), 6:54/mile (downhill), and 6:47. Felt pretty good about the negative splits.
Looking forward to a nice, easy 18-miler tomorrow with my father, Mark, who's training his tail off for Boston (he's never run a marathon where he didn't set a PR...okay, so he's only run two, but that's still pretty impressive).
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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18 Miles in 2:29:35 with my Dad on a cold morning, 28 degrees, out and back through Lake Catherine State Park, starting from my parents driveway. Beautiful run. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 8.00 | 0.00 | 0.00 | 8.50 |
| 8 Miles in 55:20 (6:55) on another cold morning along Hwy. 171 near my parents home between Malvern and Hot Springs, Arkansas; half-mile cool down back up the driveway. Greeted by my mom, Phyllis, who cooked creme brulee french toast and bacon. Awesome. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in 65 minutes on treadmill. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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am: 8 Easy Miles on a warm, windy morning in my neighborhood. pm: 7 Miles in right at 56 minutes with a co-worker, Dave, on a warm day with brutal, 20 mph gusts of wind along the North Little Rock River Trail. Total: 15 Miles. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 1.00 | 8.00 |
| 1 Mile warm-up followed by 4 Miles at 6:40/mile, 1 Mile Easy in 8:00, and 4X.25 Mile Repeats at 90 seconds/repeat with .25 Mile easy jogs to recover between repeats. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out the door at 4:15am for 8 Easy Miles on a cold morning in my neighborhood. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| After a one-mile warm-up and 4 Miles at 6:58/mile on the treadmill, I ran 9 Miles between a 7:20 and 8:00 pace with my friend and co-worker, Dave, along the North Little Rock River Trail. 15 Total Miles and lots of stretching. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles, untimed, on a cold morning in my Little Rock neighborhood. Opting against a long run this week because of my foot, which remains an issue (some are days worse than others). Overall, I've had good, consistent mileage, and looking forward, I plan to get in a couple of 20-milers over the next couple of weeks. Ended the run with a few sets of pull-ups and push-ups at the neighborhood park, which is about a quarter mile from my house. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 55:50 on a cool and foggy day in my neighborhood. Caught a little early afternoon shower, which was nice... Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
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I want to share an "In the news" brief from the Arkansas Democrat Gazette:
David Doty, superintendent of the Canyons School DIstrict in suburban Salt Lake City, said the district decided against using "Cougars" as a mascot for a new high school in part because some see the word cougar as carrying a "negative double entendre."
To my SLC friends and fellow bloggers...Seriously???
As to my running, today's workout include 8 Miles in 1:01:30 with my coworker, Dave, along the North Little Rock River Trail, and 3 Miles on the treadmill--including 4X.25 Mile Repeats at 5K pace--after returning from the outdoor portion of the run.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 1.00 | 0.00 | 6.50 |
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Busy day at work today with limited time to workout. Got in a quick MP/Tempo run on the treadmill; after 1 Mile to warm-up, I ran 3 Miles at 6:40/mile and 1 Mile at 6:31. Including 1.5 Easy Miles to cool down, I ran 6.5 Total Miles in around 45 minutes.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
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am: Out the door at 4:00 am for 8 Miles in 57:28 on a cool and misty morning in my Little Rock neighborhood. Easy progressive run to MP--Mile 1 at 7:40, Mile 8 at 6:40.
pm: 8 Miles in 60:00 on treadmill set to 1.0 incline.
Total: 16 Miles.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 Miles on treadmill in 34 minutes.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.25 | 0.00 | 0.00 | 18.25 |
| 18.25 Miles in 1:59:04 on a perfect morning in the low 40s along the Little Rock River Trail. Ran two out-and-back loops starting from Two Rivers Park Bridge. Toward the end of the first loop, around Mile 9, I ran into a buddy of mine who is an elite triathlete, and he jumped off his bike to run the final 8 miles with me. We pushed each other pretty hard, and I was very pleased to finish with a 6:31/mile average pace. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.75 | 0.00 | 0.00 | 9.75 |
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9.75 Miles in 1:05:13 (6:42/mile), including jumping over my parents' gate (twice), on a cool and windy morning along Hwy. 171 between Malvern and Hot Springs, Arkansas.
Wesley |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 55:56 on a beautiful afternoon in my Little Rock neighborhood. Happy Birthday to my son, Max, who turns 4 today! Party tonight! Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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6 Easy Miles with Dave at lunch through the streets of South Little Rock, passed the Governor's Mansion and historic Central High School, down to the State Fair Grounds, and back again; upon my return to the gym, I ran 6 Easy Miles on the treadmill for 12 Total Miles.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 188.00 | 107.00 | 1.00 | 8.00 | 304.00 |
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| Night Sleep Time: 169.00 | Nap Time: 0.00 | Total Sleep Time: 169.00 | |
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