| 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 | | 232.25 | 125.00 | 1.00 | 13.75 | 372.00 |
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| Night Sleep Time: 160.50 | Nap Time: 0.00 | Total Sleep Time: 160.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 12.00 | 0.00 | 0.00 | 14.00 |
| Noon: 12.5 Miles in 87:00 on TM; 10 at 6:58/mile, 2 at 6:30/mile, and a half-mile cool down. Commute: 1.5 Miles. Total: 14 Miles. 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 1:02:36 (6:57/mile) on a gorgeous afternoon along Hwy. 171 near my parents' home; good effort of approximately 6:15/mile for Miles 8 and 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 Easy Miles in just under 62 minutes, including 8 striders, on a cold morning along Hwy. 171 near my parents' home outside of Malvern. 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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
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Noon: 12 Miles in 90:00 on TM. PM: 5 Miles in 40:00 on TM. Commute: 3 Miles. My legs are really sore. 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| PM: 6.5 Easy Miles, including 8X200m striders, on TM. Commute: 1.5 Miles. Total: 8 Miles. 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 | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| PM: 8 Miles in 58:00 on TM; Miles 5 - 8 at 6:58/mile. Commute: 1 Mile. Total: 9 Miles. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| AM: Early morning 12 Miler in 89:00 on TM; Mules 11 and 12 at 6:44/mile after cruising between 7:47 ad 7:13 for the first 10. Commute: 3 Miles. Total: 15 Miles. 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 | | 2.00 | 18.00 | 0.00 | 0.00 | 20.00 |
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AM: 18 Miles in 2:04:45 (6:55/mile) on a beautiful afternoon along Coyote Creek Trail starting in La Palma, California, heading west through various other LA suburbs before turning around and heading back to Diana's aunt and uncle's home near La Palma. PM: 2 Miles to stay loose. Total: 20 Miles. Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 1.00 | 0.00 | 0.00 | 18.00 |
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Noon: 13 Miles in just over 98 minutes on TM; 2 Miles to warm-up followed by 10 Miles in aerobic range (7:47 - 7:13) and Mile 13 at MP. PM: 3.5 Easy Miles in 28 minutes on TM. Commute: 1.5 Miles. Total: 18 Miles. Very low energy today after yesterday's cross-country flight home from LA and lack of sleep. 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 | | 1.00 | 3.00 | 1.00 | 1.00 | 6.00 |
| 5-Mile Progressive in 32:00 on TM: 6:58, 6:44, 6:27, 6:11, and 5:39. 1 Easy Mile to cool down for 6 Total Miles. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 8.00 | 0.00 | 0.00 | 19.00 |
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Noon: 10 Miles in 73:00 on TM; Miles 7 - 10 at 6:58/mile. PM: 8 Miles in 56:53 on a beautiful afternoon along the Arkansas River Trail; Miles 1 - 4 at 7:28/mile and Miles 5 - 8 at 6:45/mile. Commute: 1 Mile. Total: 19 Miles. 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 | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| Noon: 13.5 Miles in 1:44; Mile 13 in 6:58. Commute: 2.5 Miles. Total: 16 Miles. 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 | | 13.00 | 7.00 | 0.00 | 0.00 | 20.00 |
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AM: 11 Miles in 78:00 on TM; 4 Miles at 7:30/mile, 4 Miles at 6;58/mile, amd 3 Miles at 6:40/mile. Noon: 6 Miles with Dave on a beautiful day along the Arkansas River Trail. Commute: 3 Miles. Total: 20 Miles. 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 | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
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11 Miles in 77:35 on a cold and windy morning along Hwy. 171 near my parents' home in Malvern; took the hilly route toward town, running Miles 1 - 6 at 7:14/mile and Miles 7 - 11 at 6:50/mile. Heading to my Mom's Book Fair in the public school library where she teaches. My kids, Max and Sophie, are very excited. And honestly, so am I...who doesn't love the Book Fair?! Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 10.00 | 0.00 | 0.00 | 11.50 |
| 10 Miles in 1:07:20 on a great morning along the shoulder of Hwy. 171 in my Baefoot Trail Gloves. 1.5 Miles climbing through my parents' trails to "cool down." Probably the hardest cool-down ever...rolled my ankle in a hole on the leave-covered trail, but it seems to be okay. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 1.00 | 0.00 | 1.75 | 20.00 |
| Noon: 11 Miles in 86:00 on TM; Mile 11 at 6:58. PM: 7.5 MIles in just over 56:00 on TM; afternoon workout included 14X200m repeats at 6:00 pace. Commute: 1.5 Miles. Total: 20 Miles. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:34:01 on a perfect day of 53 degrees; averaged 6:54 for Miles 1-7 (out) and 6:32 for Miles 8 - 14 (back) starting at Two Rivers Park Bridge and turning around at entrance to Pinnacle Mountain State Park. One of by better runs this training cycle. 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 | | 9.50 | 7.00 | 0.00 | 0.00 | 16.50 |
| Noon: 9 Miles in 70 minutes on TM; Mile 9 in 6:58. PM: 6 Miles in 38:52 (6:29/mile) in dress socks (but otherwise dressed accordingly) on a cold afternoon with light sleet coming down in Little Rock. Commute: 1.5 Miles. Total: 16.5 Miles. Two consecutive, solid training days. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
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Noon: 13 Miles in 1:40 on TM; 8X200m striders during Miles 11 and 12.
PM: 5 Miles in 40:00 on TM.
Total: 18 Miles.
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 | | 7.00 | 11.00 | 0.00 | 0.00 | 18.00 |
| 6 Miles with Dave on a perfect day along the Arkansas River Trail, then back to the gym for 11 Miles on TM in just under 77 minutes (6:58/mile) and an easy mile to cool down. Total: 18 Miles 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 | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| 7 Miles, untimed, in downtown Little Rock on a cold morning; 4 striders during last mile. Based on the increase in the number of downtown runners from the usual 1 (me) to a couple hundred, it appears that the Little Rock Marathon training group was doing it's final group run today in advance of next week's race. There's no bigger LR Marathon enthusiast than me, and sadly, this year, I will be out of town for work during the festivities. Though I wasn't planning to run for the first time in four years, I was looking forward to being a spectator and/or volunteer. Good luck to all. 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 | | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| 4X1 Mile Repeats in 5:56, 5:52, 5:49, and 5:46 with equal distance recovery jogs for 8 Total Miles on TM in around 55 minutes. Beautiful day here in Little Rock with lots of fun activities: brunch with Diana, Donna (Diana's sister), Max, and Soph at Loca Luna, yogurt for dessert at Red Mango, and lots of sunny park time playing super heroes. Really enjoyed visiting with Donna, who was visiting from Michigan, and introducing her to The Natural State and its capital city. I'm particularly indebted to my sister-in-law for cooking us a delicious meal on Saturday night! Good times. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 1.00 | 22.00 |
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Noon: 12.75 Miles in 96:00 on TM; 4 at 7:47, 4 at 7:30, 4 at 7:13, and .75 at 8:00 pace.
PM: 7:75 Miles in 60:00 on TM; 8X200m striders during Miles 6 and 7.
Commute: 1.5 Miles.
Total: 22 Miles.
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 | | 6.50 | 8.00 | 0.00 | 0.50 | 15.00 |
| AM: 8 Miles in 55:00 on TM; Miles 1 - 6 at 6:58/mile, Mile 7 in 6:31, and Mile 8 in 6:27. PM: 6 Miles, untimed, including 4 striders, on a cold and windy day in Little Rock. Commute: 1 Mile. Total: 15 Miles. 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 | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| Noon: 7 Miles with Dave on River Trail, with Miles 1 - 6 at a 7:32 average, followed by 4X800m Repeats at 5:56 pace on TM with equal distance recovery jogs between repeats; 10.5 Total Miles. Commute: 1.5 Miles. Total: 12 Miles. 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 | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| Noon: 8 Miles in 58:00 on TM; Miles 6 - 8 at sub-7:00 pace. PM: 6 Miles in 45:00 on TM. Commute: 3 Miles. Total: 17 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 | | 232.25 | 125.00 | 1.00 | 13.75 | 372.00 |
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| Night Sleep Time: 160.50 | Nap Time: 0.00 | Total Sleep Time: 160.50 | |
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