| 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 | | 164.75 | 102.00 | 11.00 | 5.75 | 283.50 |
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| Night Sleep Time: 156.50 | Nap Time: 0.00 | Total Sleep Time: 156.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 0.00 | 0.00 | 5.50 |
| 5 Miles in 38:20 on an agreeably cold morning in my neighborhood. 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy Miles on a warm, humid morning in my neighborhood. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Little Rock Marathon (26.22 Miles) 02:53:08, Place overall: 19, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.50 | 0.00 | 0.00 | 26.50 |
| I'm a sucker for my hometown race. The 10th anniversary of the Little Rock Marathon was this morning, and it was a beautiful day for racing. Race start temperatures were in the low 40s, but the temperature rose quickly to near 60 by the time I finished 19th overall, the 17th male and first in my age division. Other than a pretty strong headwind during Miles 18 - 21 heading west along the Little Rock River Trail, there was very little to complain about today. This was just what I needed heading into Boston in 6 weeks. Unofficial Results follow: Overall Male: 17/1045 Male 25-29: 1/111 10K: 40:14 Half: 1:25:15 20 Mile: 2:11:12 Last 10K: 41:57 FINISH: 2:53:08 6:37/mile (Personal Record) Garmin 6-Mile Splits: Miles 1 - 6: 38:32 (6:25/mile) Miles 7 - 12: 38:43 (6:27/mile) Miles 13 - 18: 39:08 (6:32/mile) Miles 19 - 24: 40:06 (6:41/mile) Last 2.5 Miles: 16:34 (6:40/mile) Pretty tough racing starting at Mile 18, passing two solid runners during the most mentally, if not also physically, challenging part of the race out and back along the Little Rock River trail. I just woke up from a short nap with my son, Max, and I'm looking forward to a fun afternoon at the neighborhood park with my kids before heading to dinner with my wife's folks who live nearby in Little Rock. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(7) |
| | 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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6 Easy Miles on treadmill set to 1.0 incline.
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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 Easy Miles on a nice morning in my neighborhood.
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 | | 9.00 | 2.00 | 0.00 | 1.00 | 12.00 |
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Arrived in New Orleans yesterday afternoon for business, and this morning, I hit the hotel fitness center early for an easy, progressive 10-Miler working down from an 8:00 pace to 6:35 pace for Mile 10; followed up with 4X.25 Mile Repeats at 5:49, 5:46, 5:42, and 5:39 pace with .25 easy jog between repeats.
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 | 0.00 | 5.00 | 0.00 | 5.00 |
| 5 Miles in 31:53 (6:23) on a nice, albeit windy, afternoon in Little Rock. 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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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12 Miles in 90 minutes on treadmill set to 1.0 incline.
8:00 - 6:58 pace; mostly in my aerobic training range.
Wesley |
| 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 | | 6.00 | 1.50 | 2.00 | 1.00 | 10.50 |
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10.5 Miles on treadmill set to 1.0 incline. After 4 Miles between 8:00 and 7:41 pace, I ran a 4-Mile Progressive from 6:35 (MP) to 6:00 pace; 2.5 Miles to cool down, including a half-mile at sub-7:00 to stretch out a bit.
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 | | 13.75 | 0.00 | 0.00 | 0.75 | 14.50 |
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am: 8 Easy Miles on an unseasonably mild morning in my neighborhood. pm: 6.5 Miles in 49 minutes on the treadmill set to 1.0; 5 Miles between 7:47 and 7:30 top end of aerobic range followed by 6X200m Repeats at sub-6:00/repeat with 1 minute easy jog between repeats. Total: 14.5 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 |
| 8 Easy Miles, untimed, at 5:00 am this morning on another mild morning in the mid-60s. 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 | 16.50 | 0.00 | 0.00 | 16.50 |
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A thunderstorm rolled through central Arkansas this morning right before I was set to start my run, so I headed to the gym for 16.5 Miles in 1:50, mostly at sub-7:00, working down to 6:40/mile for the final 6 Miles, with a half-mile cool down.
Good run on tired legs.
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 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 1:16:16 on a warm afternoon approaching 80 degrees. Ran with my brother, Luke, whose family is down to visit for a few days. Ran my preferred out-and-back 10-Miler along Hwy. 171 between Malvern and Hot Springs, Arkansas. Tacking on a half-mile warm-up and half-mile cool-down to and from the Highway to my folks' house, we knocked out 11 Miles. Good times, despite the heat. Wesley |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 Easy Miles on the trails and gravel roads behind my parents home in Malvern, Arkansas. Another enjoyable run with my brother, Luke.
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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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13 Easy Miles on a warm, humid day along the North Little Rock River Trail with my friend, Dave.
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 | | 1.50 | 4.00 | 2.00 | 1.00 | 8.50 |
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The heavens opened and the rain poured down on Arkansas. Flash flood and tornado warnings through tomorrow, so I headed to the gym this afternoon for a quick, progressive run at 6:58 (Mile 1), 6:49, 6:40, 6:31, 6:22, and 6:11 (Mile 6). Had planned to push through and do Mile 7 at 6:00, but I didn't have much in the tank after a long and stressful couple of days at work (and very little sleep). So...I jogged a half-mile, ran a half-mile at 6:00, jogged another half-mile, ran a half-mile at 5:30, and jogged a final half-mile to cool down.
8.5 Total 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles in 78:30 (7:47 - 7:13 pace) on the treadmill set to 1.0 incline. 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 | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| 13 Miles on an absolutely gorgeous afternoon in downtown Little Rock; ran just over 10 Miles on the Little Rock / North Little Rock River Trail, then hopped on the treadmill for 8X200m striders with 200m jogging recovery; closed with an easy mile to cool down. That makes 13, right? 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 | 20.50 | 0.00 | 0.00 | 20.50 |
| 20.5 Miles in 2:19:14 (6:48/mile) on a beautiful late afternoon run. 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7.0 Miles in 51:51 on a warm-to-hot (83 degrees) afternoon in Little Rock. As many trails as I could find in suburbia. 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Easy Miles on a nice morning in my neighborhood. 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 | 0.00 | 10.00 |
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10 Miles on treadmill set to 1.0 incline.
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 | | 2.00 | 2.00 | 2.00 | 1.00 | 7.00 |
| 1 Mile at 7:30 to warm-up followed by 2 Miles at 6:31/mile, 1 Mile at 6:15, and 1 Mile at 6:11; so, I was tired and had to use the bathroom, which I did. But to my credit (I think), I jumped back on the treadmill for 8X200m repeats at 5:49 pace with 1 minute of easy jogging between repeats. Frankly, I didn't have much time today, and I didn't feel great, but I ended up getting in a pretty solid 7 Miles. My wife made chicken enchiladas tonight, and I dominated. 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 | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| am: 10.75 Miles out-and-back along the North Little Rock River Trail with my co-worker, Dave, on a beautiful morning in Little Rock. pm: 1 Mile warm-up followed by 2 Miles at 6:40/mile and 2 Miles at 6:31/mile; half mile to cool down for 5.25 Miles. Total: 16 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 54:00 on the treadmill set to 1.0 incline. |
| 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 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:15:32 (6:47/mile) on a calm morning, 59 degrees, in my neighborhood. Incorporated steep climb at Mile 18 to simulate Boston...you know...why not? Feeling good. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 164.75 | 102.00 | 11.00 | 5.75 | 283.50 |
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| Night Sleep Time: 156.50 | Nap Time: 0.00 | Total Sleep Time: 156.50 | |
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