| 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 | | 33.50 | 119.60 | 13.00 | 16.50 | 182.60 |
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| Night Sleep Time: 102.50 | Nap Time: 0.00 | Total Sleep Time: 102.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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13.1 Miles at 7:13 on treadmill set to 1.0 incline; run included 5X2:30min uphill accelerations at 6:58 and a 4.0 incline at end of Miles 9, 10, 11, 12, and 13 (12:30min total uphill time).
As was the case last Wednesday, the uphill accelerations were pretty tough, particularly on legs still recovering from Sunday's long run. Nevertheless, I did feel and run stronger today than I did during the comparable workout last week, and that can only be positive.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
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5 Miles Easy on treadmill, including 6X30sec striders at 5:30 w/ 30 sec rest between repeats during Mile 5.
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 | | 2.00 | 3.00 | 3.00 | 4.00 | 12.00 |
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Pretty tough interval/tempo run on treadmill set to 1.0 incline. The workout included the following:
3 Miles at 7:13/mile;
8X800m repeats at 3:00 (6:00/mile) with 2:00 easy jog (8:00/mile) between repeats; and
3 Miles at 6:40/mile.
12 Miles Total.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| The sun finally showed its face after a bitterly cold week and a couple of inches of snow on Friday. I had not intended to run today, with 22 scheduled for tomorrow, but what's a token 3-miler going to hurt? I took it very easy, running slightly below my target Marathon Pace, at 7:08/mile. Looking to run strong and confidently tomorrow. No shortcuts for the next four weeks. Countdown to March 6 begins. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.00 | 0.00 | 0.00 | 22.00 |
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22 Miles in 2:32:12 (6:55/mile) on the Little Rock/North Little Rock River Trail. If God designed a perfect day for running, it would look pretty dang close to the low 40s and sunshine that I was graced with this afternoon. I ran the first 12 Miles at 6:45/mile, a little fast and aggressive given my target Marathon Pace of 7:15/mile. Despite my lack of discipline today, I ran strong and confidently. Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.00 | 1.00 | 0.00 | 12.00 |
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6 Miles at 7:03 and 6 Miles at 6:58 on treadmill set to 1.0 incline.
Today's run included 3X2:00min uphill accelerations at 6:40 and a 4.0 incline at end of Miles 10, 11 and 12 (6min total uphill time).
Good, tough treadmill workout.
Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: 4 Miles Easy with light snow coming down in Hot Springs (we decided it would be more fun to get snowed in at Grandpapa and Grandmama's house); included 8 striders along the way at each half mile.
PM: So I couldn't resist...20 minute trudge through 8 inches of snow on trails on my parents' land; approximately 2 Miles; followed by 20-30 minute hike back to the house.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.50 | 4.00 | 1.00 | 10.00 |
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So...my parents have a some beautiful land, with beautiful trails and foliage, but with 8 inches of snow on the ground, and a sheet of ice on the old Arkansas highway near their house, the interval/speed workout I had planned for the day was out of the question...unless, of course, you remembered to borrow your Grandfather's 4-Wheel Drive and make your way into town to the only gym that's open. And my crazy, dedicated Dad joined me. He's on track to run a BQ time on March 6 as well.
Today's treadmill run included the following:
2 Miles at 7:13;
4X1 Mile Repeats at 6:18/repeat;
2X800m Repeats at 3:00/repeat; and
1.5 Miles at 6:58.
Including the quarter-mile easy jog after each of the 6 Repeats, I ran 10 Miles total.
Threw in some bi/tri work and abs for good measure.
Looking forward to a relaxing evening around the fire with the family this evening.
Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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6 Miles comfortably below my target Marathon Pace (7:15/mile); no Garmin, which has been cranky during my last couple of runs, but my Dad has painted mile markers on the old Arkansas Highway near his home (actually, pretty cool...with the exception of his speed work, he trains off distance rather than time, so the big blue numbers on both sides of the highway are actually a pretty handy, visual training tool).
Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 11.00 | 0.00 | 0.00 | 21.00 |
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21 Miles at 7:34/mile on a beautiful, yet windy, afternoon on Hwy. 171 between Malvern and Hot Springs, Arkansas (near my parents home). Lacking motivation and energy after a tough Saturday battling a pretty ugly cough, I stubbornly decided to hit the road around noon to knock out another 20-miler. It wasn't pretty, and after 10 Miles at a 7:00min clip, the Lake Catherine State Park hills and my chest cold knocked me back to reality. Miles 6 through 16, which included two loops through the State Park, were brutal, and I had nothing left for the final 5-mile stretch. No doubt, the hill work should pay dividends (or at least, that's today's rationalization), but I was a little disappointed in the effort all the same. My focus this week will be (1) getting well, (2) regaining confidence, and (3) studying the L.R. Marathon race course to develop a race strategy. I've run the course, but not in a manner even remotely similar to my plans for March 6. Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 7:03 on treadmill set to 1.0 incline. Despite two days off, continued chest congestion made this run much more difficult than it should have been. On a positive note, I did purchase and begin breaking in the pair of shoes I will be wearing in the L.R. Marathon on March 6 (latest model of Brooks Adrenaline; identical to current shoes on which most of my training miles have been run). I also tried out a 10 ounce hand-held (Fuel Belt), which I am considering using during the race in lieu of hand-offs at the aid stations. The jury's out on the hand-held... Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| 2 Miles Easy followed by 4X1 Mile Repeats at 6:18/mile on treadmill set to 1.0; 2-3 minute jog/walk recovery after each repeat; 7 Miles total. Today, I worked as hard as I could for as long as I could. Overall energy level is very low, and chest congestion, though manageable, is still pretty rough. I did the best I could under the circumstances, and I am proud of my bullheaded effort. I am trying to stay confident and focused on the big picture. Getting healthy in a timely manner is critical. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 1.50 | 3.00 |
| 1 Mile warm-up followed 3X800m Repeats at 2:58/repeat (5:56 pace) with 2:00 minute easy jog between repeats. Today's workout was spontaneous, and I wanted to test the waters a bit at my natural 5K pace to see how comfortable it felt. The results were mixed, and the faster pace seemed to agitate my lungs. I had originally planned to run the inaugural University of Arkansas at Little Rock Bowen School of Law 5K tomorrow morning, but in an attempt to regain some strength and recapture an edge, I have decided to take an extra day of rest in preparation for a final, pre-race long run covering the first 18-20 miles of the Little Rock Marathon course. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| First 18 Miles of the Little Rock Marathon Race Course at or around my target race pace of 7:15/mile. My Garmin would not start this afternoon, and my wife had already dropped me off downtown, so I just rolled with it and focused on the course. It was very windy, and a little on the warm side, but I felt pretty descent. I didn't push it too hard, and again, I was working a little harder than I would have liked, but I can't complain. I accomplished what I needed to accomplish this afternoon. Bring on the taper. Wesley |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 4.00 | 8.00 |
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I had a good speed workout today at a local high school track, though I did have to dodge a PE Class during the last couple 400m repeats. But it made things more interesting.
Today's workout included:
2 Miles at 7:03/mile;
4X400m Repeats at 80, 79, 80, and 79 seconds, respectively;
2X800m Repeats at 2:50 and 2:49;
4X400m Repeats, all right at 80 seconds; and
1 Mile at 6:00.
Including 200m slow jog between 400m repeats, 400m slow jog between 800m repeats, and a half-mile or so of jogging to recover after the final mile, I ran 8 miles total.
Wesley
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| 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 | 5.00 | 0.00 | 0.00 | 5.00 |
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4 Miles at 7:13/mile with 6X30sec striders incorporated into Mile 4; 1 Mile at 7:03; total of 5 Miles in 35:00 minutes on treadmill set to 1.0.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.50 | 4.50 |
| 2 Miles Easy, including two striders, followed by 2X800m repeats at 3:00min and 2X400m repeats at sub-90sec (6:00/mile or 5K pace); including 400m slow jog between 800m repeats and 200m jog between 400m repeats, 4.5 total miles. Backing off mileage considerably as I head into race week. 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 | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| 5 Miles at 6:21/mile on an absolutely perfect day, mid 50s and very little wind, in Little Rock. Feeling well-rested and healthy for the first time in a couple of weeks, this was a nice tempo pace, confidence-boosting run. Planning to run 10-12 Miles tomorrow as I move into race week. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:20:22 (6:42/mile) on a warm, humid day on the Little Rock River Trail. Strong run to kick off race week, with scheduled day off tomorrow, and light mileage the remainder of the week. My brother, Luke, who turned 32 today (happy b-day bro!), made me a badass Marathon Mix taking into account my goals, pacing and racing strategy. Seeing my Dad's commitment to his own training, and with my brother's continued support and council, I feel very blessed and even more confident heading into next Sunday's race. 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 | | 33.50 | 119.60 | 13.00 | 16.50 | 182.60 |
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| Night Sleep Time: 102.50 | Nap Time: 0.00 | Total Sleep Time: 102.50 | |
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