| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 222.00 | 66.50 | 36.00 | 10.50 | 335.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in a pounding rain along Hwy. 171 in Malvern.
One of my parents' dog, Boudreaux, joined me for the fun.
Wesley
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| 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 | | 11.00 | 7.00 | 0.00 | 0.00 | 18.00 |
| AM: 11 Miles in 82 mins on TM.
PM: 6 Miles in 40 mins on TM; Miles 5 and 6 at 6:31/mile.
Total: 18 Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 89 mins on TM set to 1.0 incline.
14 Total Miles including 2 Miles commuting.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 1.00 | 14.00 |
| AM: 4-Mile Tempo in 24 mins on TM.
PM: 8 Miles in 60 mins on TM.
Total: 14 Miles including 2 Miles commuting.
Wesley
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| 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 | | 13.50 | 6.00 | 0.00 | 0.50 | 20.00 |
| AM: 13 Miles in 1:39 on TM; 4 striders.
PM: 5 Miles in 34 mins on TM; Miles 4 and 5 at 6:31/mile.
Total: 20 Miles including 2 Miles commuting.
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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 82 mins on TM; Miles 10 and 11 at 6:31/mile.
12 Total Miles including one-mile commute.
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 | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
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6 Miles in 40:44 (6:44) on a cool and very windy morning; had about 45 minutes between my kids' basketball games, so I used it!
Good pace in a hilly area of Little Rock.
7 Total Miles including a one-mile walk at the park with the family.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 17 Miles in 2:09:40 with Dave along River Trail; out-and-back starting from Two Rivers Bridge, turning around just past Pinnacle Mountain East Summit Trailhead.
18 Total Miles including one-mile walk with family.
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 | | 11.50 | 7.50 | 0.00 | 1.00 | 20.00 |
| AM: 12.5 Miles in 91 mins on TM; Miles 9-11.5 in 6:40-6:18 range and final mile in sub-6:00.
PM: 5.5 Miles in 38 mins on TM; Mile 4 at 6:31 and Mile 5 at 6:27.
Total: 20 Miles including one-mile commute and another one-mile walk/jog with Diana after work.
Wesley
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| 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 | | 2.00 | 6.00 | 2.00 | 1.00 | 11.00 |
| 9 Miles in 59 mins on TM; 2 at 6:58, 2 at 6:44, 2 at 6:31, 2 at 6:15, and 1 at 5:56.
11 Total Miles including 2 Miles commuting.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| 12 Milles in 89 mins on TM; Miles 10-12 at MP.
13 Miles including one-mile commute.
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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles in 83:40 on TM; 4 striders.
13 Miles including 2 Miles commuting.
Wesley
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| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles with Dave in 1:38:36 (7:35) on a cold and windy day in Little Rock; from our downtown offices, we picked up the LR Matathon Course near Mile Marker 8 and ran 10 miles or so along the course before breaking off back toward downtown at the roundabout before Rebsamen Golf Course.
15 Miles including 2 Miles walking commuting.
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 | | 0.00 | 0.00 | 7.00 | 0.00 | 7.00 |
| 7-Mile tempo in 39:36 (5:39 Garmin splits) at Scott Field on a cold and windy morning around 30 degrees.
Good effort and didn't feel too hard.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles on the icy streets of Little Rock. Started off at the park behind my house, but I was feeling adventuresome and headed toward Hillcrest where I could run at least a couple miles on the Allsopp Park trails, accessing them from Kavanaugh.
Interesting and fun being out on days when no one else is.
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 | | 10.00 | 3.00 | 1.00 | 1.00 | 15.00 |
| 14 Miles on TM in 94:45; Miles 9-13 at 6:58-5:56 range.
15 Miles including one-mile commute.
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 | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| 6 Miles in 37:22 (6:14) on a cold and hilly out-and-back in southwest LR.
7 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4-5 Miles walking briskly on a cold day.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 2.00 | 2.00 | 12.00 |
| 8.5 Miles in just under 54 minutes on TM.
1 Mile warm-up in 7:30, followed by A 7-Mile MP/Tempo/VO2Max progressive run with the following splits: 6:58, 6:31, 6:15, 6:00, 6:00, 5:46, and 5:13.
Finished fast with last minute at 4:57 pace followed by a .5 Mile cool-down.
12 Total Miles including 3-4 Miles of brisk walking.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 8.00 | 0.00 | 13.00 |
| 9 Miles in 55:50 on TM.
I accidentally programmed the hotel TM to a preset aerobic workout that fluctuated between -1.0 decline and 2.0 incline. After manually adjusting the incline down to a 0.0 for my one-mile warm-up at 7:13 pace, I accepted my fate, responded accordingly, and ran between 5:27 and 6:27 pace for the remainder of the workout. I averaged 6:12 pace before running a one-mile cool-down.
13 Total Miles including the cool-down and 3 Miles of walking.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 4.00 | 0.00 | 12.00 |
| 12 Miles in 80 mins on TM; Miles 1-4 at 6:58/mile, Miles 5-8 at 6:44/mile, and Miles 9-12 at 6:15/mile.
Wesley
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 94 mins on TM; Miles 11-13 at 6:40/mile.
15 Total Miles including 2 Miles walking/commuting.
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 | | 8.50 | 0.00 | 0.00 | 2.50 | 11.00 |
| 11 Miles on a cold morning with still more snow in the forecast. 4-Mile warm-up in 30 minutes followed by 10X400m Repeats at Scott Field track with the following splits: 81, 81, 80, 80, 79, 79, 77, 77, 77, 77.
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 | 4.00 | 3.00 | 1.00 | 19.00 |
| AM: 8 Miles in 51 mins on TM; progressive run at 6:58, 6:49, 6:40, 6:27, 6:18, 6:07, 6:00, and 5:33.
PM: 10 Miles in 75 mins on TM.
Total: 19 Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| 17 Miles in 2:07 on TM; 12 Easy, 3 at 6:58, and 2 at 6:27.
20 Total Miles including 3 Miles walking/commuting.
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 | 0.00 | 0.00 | 0.00 | 3.00 |
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Volunteered as a Program Leader for the Little Rockers Kids' Marathon (1+ Mile Course); the idea is for the roughly 2,000 participants ages 7-12 to run 25.2 training miles over the course of several weeks and the final ceremonial mile with everyone in downtown Little Rock on race day.
My son, Max (7), averaged an 11:22 pace over the 1.37 Miles (Garmin) we covered.
My daughter, Sophia (5), participated as a "mini rocker" and ran her final mile later in the day at our neighborhood park. She ran 11:35!
Very proud Daddy today.
Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 222.00 | 66.50 | 36.00 | 10.50 | 335.00 |
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| Night Sleep Time: 160.50 | Nap Time: 0.00 | Total Sleep Time: 160.50 | |
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