| 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 | | 175.75 | 92.75 | 11.00 | 8.00 | 287.50 |
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| Night Sleep Time: 148.50 | Nap Time: 0.00 | Total Sleep Time: 148.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.00 | 15.00 |
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Okay, so fellow blogger Rob Murphy's "Bonus VO2 Max" workout that includes incorporating 0.5 Mile Repeats at 5K pace into the latter half of a medium-long run...on a treadmill no less...is pretty freaking tough. I only managed 4X0.5 Mile Repeats, with half-mile jogs to recover, starting at Mile 9, and I was spent.
Managed to run 3 Easy Miles following the repeats for 15 Total Miles. With the exception of the two-miles of recovery jogs, and a very slow Mile 13, I ran the remainder of the workout between 7:47 and 7:09, averaging just under 7:30/mile for 10 Aerobic Miles (1-8, 14, and 15).
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 | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| Busy day at work today, so workout got pushed back to late afternoon, and I had limited time to knock out a MP/Tempo Pace run--6 Miles in 39:50--not blazing, but solid given the 15 Miles I ran yesterday. 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 | | 0.00 | 22.25 | 0.00 | 0.00 | 22.25 |
| 22.25 Miles in 2:34:52 (6:58) on a cool, overcast day in Little Rock. Ran from the base of Two Rivers Bridge on the Little Rock side of the River Trail, across the Big Damn Bridge onto the North Little Rock side of the River Trail, and followed the trail just past the 11 mile mark at the Junction Bridge that connects to the Clinton Presidential Center and Park in downtown Little Rock; turned around and ran back. Recorded 7-Mile Splits for no particular reason: Miles 1-7: 7:01/mile Miles 8-14: 6:55/mile Miles 15-21: 7:01/mile Last 1.25: 6:35 pace Felt very comfortable throughout, which was the plan going into today's run, and other than a couple of gels, I didn't hydrate because several of the water fountains on the River Trail were not working (perhaps they shut them off in the winter?). This was a slow MP run, but after last week's fast MP run (18.25 at 6:31/mile), this is exactly what I needed. Distance was key today. 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 | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
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am: 8 Easy Miles to recover on a mild and humid morning in my neighborhood. pm: 4.75 Miles in 35:00 on a nice afternoon in my neighborhood. Total: 12.75 Miles. Wesley
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| 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 52:41 on a beautiful Super Bowl Sunday, 51 degrees and sunny, in my neighborhood. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 2.00 | 0.00 | 0.50 | 16.00 |
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16 Miles, mostly general aerobic, on the treadmill set to 1.0 incline, including:
4 Miles at 7:47/mile;
4 Miles at 7:30/mile;
4 Miles at 7:13/mile;
1 Mile at 6:58;
1 Mile at 6:40;
At this point, I was tired, so I ran:
1 Mile at 8:20;
At this point, I felt guilty, so I ran:
4X200m Repeats at a 5:47 pace with 200m at a 8:00 pace between repeats.
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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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12 Miles in 89:00 on the treadmill set to 1.0 incline. 6 Miles at 7:41/mile, 4 Miles at 7:19/mile, and 2 Miles at 6:49/mile. One short water break after Mile 9.
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 | | 15.50 | 0.00 | 0.00 | 1.50 | 17.00 |
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am: 8 Easy Miles with 12X200m striders at 5K pace during final 3 miles.
pm: 9 Aerobic Miles with my coworker, Dave, along the NLR River Trail.
Total: 17 Miles.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Cold and rainy at 4:45 am this morning, so I watched a little Mike & Mike before heading to the treadmill at my office building's gym for 8 Miles in an even hour (7:47 - 7:03 pace). 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 | 19.00 | 0.00 | 0.00 | 19.00 |
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19 Miles in 2:11:37 (6:56/mile) on a cold an windy day along Hwys. 171 and 128 near my parents' home between Malvern and Hot Springs Arkansas.
Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 Miles with my Dad, Mark, on a frosty morning of 20 degrees along Hwy. 171 near my parents home between Malvern and Hot Springs, Arkansas.
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 | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 73:00 on a treadmill set to 1.0 incline; 8 Miles in an hour (7:47 - 7:11 pace) followed by two Miles at 6:31/mile. 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 | | 8.00 | 1.00 | 2.00 | 1.00 | 12.00 |
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Alright, so I hit the gym for a fast, 4-Mile progressive at 6:31, 6:18, 6:07, and 6:00 on the treadmill; grabbed a snack and some water before heading out with my marathoning co-worker, Dave, for 8 Miles in an hour (7:30/mile) along the NLR River Trail.
Excellent day.
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 | | 10.50 | 0.00 | 0.00 | 1.00 | 11.50 |
| 11.5 Miles Easy, including 8X200m striders during Miles 10 and 11. 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 | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
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2 Miles at 7:30, 2 Miles at 6:58, 3 Miles at 6:40, and a half-mile to cool down.
7.5 Total Miles on the treadmill on a morning when I had limited time due to to an all day training class in which I am participating.
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 | | 12.00 | 12.00 | 0.00 | 0.00 | 24.00 |
| 24 Miles in 2:51:08 on a nice morning for running, 45 degrees, in my neighborhood; 12 Miles at 7:20 and 12 Miles at sub-7:00. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 43:20 on a gorgeous afternoon in Little Rock. Immediately after my run, I yanked my son, Max, out of bed and headed to Star Wars Episode I, which was recently re-released on the big screen in 3D. Before you ask, yes, Max is only 4 years old...and my wife wasn't thrilled...but watching Star Wars for the first time, even the worst of the six episodes, is a freaking right of passage. And my son loved every minute (the large pop corn and m&m's helped). 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 | | 7.00 | 1.00 | 0.00 | 1.00 | 9.00 |
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9 Miles in 1:06 on treadmill set to 1.0 incline, including 8X200m striders at sub-6:00 during Miles 8 and 9.
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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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7.5 Miles in spring-like weather with my co-worker, Dave, along the North Little Rock River Trail.
Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.50 | 3.00 | 0.00 | 7.50 |
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7.5 Miles in 51:00 on treadmill set to 1.0 incline; 1 Easy Mile to warm-up followed by 3 Miles at 6:11/mile and 3.5 Miles at 6:58/mile. 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 | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
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12 Miles in 91:00, including 8X200m striders during Miles 11 and 12, on treadmill.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.00 | 0.00 | 0.00 | 13.00 |
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Half-mile warm-up down my parents gravel driveway, followed by 12 Mile out-and-back loop along Hwy. 171 in 78:19 (6:32/mile); pretty strong wind in my face as I headed out west, climbing into Lake Catherine State Park for Mile 6 before turning around; finished fast with Mile 12 at 5:50; half-mile cool down up driveway back to the house for lunch.
Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Relaxed Miles along Hwy. 171 near my parents home between Malvern and Hot Springs, Arkansas. Worked in 6 striders against a head wind during the last 1.5 Miles. 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 | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| 3 Miles in 20:00 on the treadmill followed by 7.5 Miles on the North Little Rock River Trail with my buddy, Dave, who works with in downtown Little Rock. Wesley
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| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Easy Miles on treadmill set to 1.0 incline. Wesley
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| 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 | | 175.75 | 92.75 | 11.00 | 8.00 | 287.50 |
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| Night Sleep Time: 148.50 | Nap Time: 0.00 | Total Sleep Time: 148.50 | |
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