| 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 | | 200.50 | 35.00 | 1.00 | 5.50 | 242.00 |
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| Night Sleep Time: 137.00 | Nap Time: 0.00 | Total Sleep Time: 137.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles along Hwy. 171 from my parents' house to just past County Line and back. 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 | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles on TM; tired after mentally exhausting day and only about 45 minutes to run, so I planned an easy progressive, starting at 7:30 pace and working down at 15 second increments. Problem was the severe side stitch that developed near end of Mile 4 (6:45 pace). I don't know if it was the lack of energy, stress, insufficient warm-up, or some combination thereof, but I actually had to stop completely. After a couple of minutes, I managed the final 3 Mile at 8:30 pace. 9 Total Miles including 2 Miles of commuting. 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 | | 13.25 | 2.00 | 0.00 | 0.00 | 15.25 |
| 14.25 Miles on TM in 1:49; Miles 11 and 12 at 7:13/mile and Miles 13 and 14 at 6:44/mile. 15.25 Total Miles including one-mile commute. 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 | | 12.75 | 0.00 | 0.00 | 1.50 | 14.25 |
| 13.25 Miles in 1:41 on TM; worked my way into what became one of my better workouts in a while. Started routine enough with 4 Miles at 8:00/mile, 4 Miles at 7:47/mile, and 2 Miles at 7:30/mile; then incorporated 4X45sec (approx. 200m) repeats at 5:56 pace (1.0 incline) into Mile 11, 4X45sec repeats at 5:52 pace (3.0 incline) into Mile 12, and 4X45sec repeats at 5:49 pace (6.0 incline) into Mile 13. 14.25 Total Miles including .25 Mile cool-down and one-mile commute. 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 42 minutes on TM. 8 Total Miles including 2 Miles of commuting. 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 | 0.00 | 17.00 |
| 17 Miles on the beautiful, snow-covered streets of Little Rock. Ran 1.5 Miles to LR Marathon Mile Marker 16, then ran the course in reverse to Mile Marker 9, and back. This section of the race, which I will be running for the fifth time on March 2, passes the State Capitol, Little Rock Central High School, and the Governor's Mansion. I actually saw the Governor's limo and his state police escort twice near Central High. I'm thinking he was probably out with the First Lady taking in the snowy scenery. 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 | | 1.00 | 2.00 | 1.00 | 2.00 | 6.00 |
| 5 Miles in 31:50 on TM set to 1.0; Mile splits at 6:58, 6:40, 6:20, 6:00, 5:56 (.5), and 5:52 (.5). 6 Total Miles including one-mile commute. 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 | 1.00 | 0.00 | 0.00 | 14.00 |
| Noon: 7 Miles in 51 minutes on TM; Miles 3-6 at 7:13/mile (PMP) and Mile 7 at 6:31. PM: Two loops around the rugged and rocky Pinnacle Mountain Base Trail for approximately 6 Miles. Total: 14 Miles including one-mile commute. 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 | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| Noon: 10 Miles in 75:00 on TM; Miles 7-10 at 7:13/mile (PMP). PM: 10 Miles in 69:36 (6:58) on a beautiful afternoon along the Little Rock River Trail. Total: 21 Miles including one-mile commute. 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 1:58 on TM. 17 Total Miles including 2 Miles of commuting. 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 | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
| 10 Miles in 69:39 (6:58) on a nice day in and around Malvern. Ran from Magnet Cove Elementary School, where my Mom is the librarian and hosting a book fair, to parents' home on the outskirts of Hot Spring County along Hwy. 171. 10.5 Total Miles including half-mile cool-down up my parents' driveway. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 1.00 | 14.00 |
| 12 Miles in 91:40 on TM; 8 striders. 14 Total Miles including one-mile commute and one-mile walk with family. 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 | | 9.00 | 2.50 | 0.00 | 0.00 | 11.50 |
| 10.5 Miles in 77 minutes on TM; Miles 9 and 10 at 6:27/mile. 11.5 Total Miles including one-mile commute. 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 | | 13.50 | 0.00 | 0.00 | 1.00 | 14.50 |
| 12.5 Miles in 1:37:45 on TM; 11 Easy Miles at 8:00 pace folllowed by 6X1 min striders at sub-6:00 pace. 14.5 Miles including one-mile commute and one-mile walk with Charley at the park. 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 | | 9.50 | 1.00 | 0.00 | 0.00 | 10.50 |
| 9.5 Miles in 68 minutes on TM; Miles 5-8 at 7:13/mile (PMP) and Mile 9 at 6:58 pace. 10.5 Total Miles including one-mile commute. 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Just under 16.5 Miles with Dave in 1:45 (7:50 pace); beautiful afternoon for a run, during which we picked up the LR Marathon course at Mile Marker 13, following it roughly through Mile Marker 25, then cutting back through downtown Little Rock to our office. 16.5 Total Miles including 2 Miles of commuting and a one-mile walk with Charley during lunch. 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 64 minutes on TM; 9 Total Miles including one-mile commute. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 90 minutes on TM; Miles 9-12 at 7:13/mile (PMP). 14 Total Miles including 2 Miles commuting. 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 | | 6.50 | 0.50 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 39 minutes on TM; 4 striders. 7 Total Miles including 2 Miles of commuting. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in 30 minutes on TM. 6 Total Miles including 2 Miles of commuting. 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 | | 200.50 | 35.00 | 1.00 | 5.50 | 242.00 |
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| Night Sleep Time: 137.00 | Nap Time: 0.00 | Total Sleep Time: 137.00 | |
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