| 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 | | 306.00 | 104.00 | 0.00 | 22.50 | 432.50 |
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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 | | 19.00 | 9.00 | 0.00 | 0.00 | 28.00 |
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AM: Flight to Chicago was cancelled last night after sitting in the Bill and Hillary Clinton National Airport for a couple of hours. Because I didn't have the opportunity to run yesterday, and due to my rebooked 7:00 am flight this morning, I was out of bed by 3:30 am for 13.25 Miles on the TM before heading to the airport. Miles 1 - 8 in between 8:00 - 7:13 pace, Miles 9 and 10 at 6:58/mile pace, and Miles 11 and 12 at 6:27/mile pace before 1 Mile+ cool down. PM: Just wrapped up my second 13.25 Miles in 96:00 on Hotel TM; Miles 1 - 4 at 8:00/mile, Miles 5 - 8 at 7:30/mile, Miles 9 - 11 at 6:58/mile,and Miles 12 and 13 at 6:27/mile before a quarter-mile cool-down. Commute: 3 Miles (part of which was in light snow). Total: 28 Miles.
Wesley
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| 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 | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
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AM: 10.5 Miles in 81:00 on TM; 8:00 - 7:30 pace range. PM: 6 Miles in 46:00 on TM; 8X200m striders. Commute: 1.5 Miles. Total: 18 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 | | 13.50 | 5.00 | 0.00 | 2.50 | 21.00 |
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AM: 12.5 Miles in 93:00 on TM; Miles 1 - 4 at 7:47/mile, Miles 5 and 6 at 7:30/mile, Miles 7 - 11 at 6:58/mile, and a 1.5 Mile cool down. PM: 7 Miles in just under 51:00 on TM; 2.5 Miles to warm up followed by 5X800m Repeats at 6:00 pace and a 1 Mile cool-down. This workout was not as difficult as I had pictured it would be in my head after another long day of legal training. In fact, I had planned to just do 6 Mile and 4 Repeats. So here's what's going on...I miss my beautiful wife back home in Little Rock. Chicago is cold. And by the time I finish 8-9 hours of training each day, I just want to run again...and eat. Commute: 1.5 Miles. Total: 21 Miles. Wesley
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| 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 | | 14.50 | 6.00 | 0.00 | 0.00 | 20.50 |
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AM: 10.5 Miles in just under 82:00 on TM; 8:00 - 7:30 pace range. PM: 8.5 Miles in 57:50 on TM; Miles 3 - 8 at 6:58/mile. Commute: 1.5 Miles in the snow. Total: 20.5 Miles. 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 | | 18.00 | 0.00 | 0.00 | 0.50 | 18.50 |
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AM: 10.5 Miles in 82:00 on TM; 8:00 - 7:30 pace range. PM: 6.5 Miles in 51:00 on TM; 4X200m striders. Commute: 1.5 Miles Total: 18.5 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 | | 2.50 | 11.00 | 0.00 | 0.00 | 13.50 |
| PM: 11 Miles in 1:15:54 on Chicago Lakefront Trail on a cold afternoon; 5.5 Miles heading south at 6:57/mile and 5.5 Miles heading back north at 6:51/mile; 1 Easy Mile to cool down for 12 Total Miles. Commute: 1.5 Miles. Total: 13.5 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 12 Miles in 90:00 on TM; Miles 11 and 1e at 6:58/mile. Commute: 1.5 Miles. Total: 13.5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles in 40:00 on TM. 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 | 0.00 | 0.50 | 9.50 |
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AM: 9.5 Miles in 70:00 on TM while watching Meet the Press; Mile 9 at 6:27 and two striders during half-mile cool-down. Wesley
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| 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 | | 8.50 | 10.00 | 0.00 | 0.00 | 18.50 |
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Noon: 10 Miles in 69:00 on TM (back in Little Rock!); Miles 1 - 8 at 6:58/mile and Miles 9 and 10 at 6:27/mile.
PM: 7 Easy Miles on TM.
Commute: 1.5 Miles.
Total: 18.5 Miles.
Wesley
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| 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 | | 10.50 | 2.50 | 0.00 | 1.00 | 14.00 |
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Noon: 12.5 Miles in 92:00 on TM; Mile 9 at 6:58, Mile 10 at 6:27, 8X200m striders at 5K pace during Miles 11 and 12, and a final half-mile at 6:58 pace. I like this workout. Easy start, nice push toward MP, and a fast finish. Commute: 1.5 Miles. Total: 14 Miles. 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 | | 13.50 | 0.00 | 0.00 | 6.50 | 20.00 |
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Noon: 14.5 Miles in approximately 1:42 on TM: 4 Miles in 31 minutes followed by 6X1.0 Mile Repeats in 6:00, 5:56, 5:52, 5:49, 5:46, and 5:42; half-mile jog to recover after repeats 1-4 and a full mile jog to recover after repeat 5; 1.5 Mile cool-down to round out workout. PM: 4 Miles in 31 minutes on TM, including 4X200m striders during Mile 4. Commute: 1.5 Miles. Total: 20 Miles. 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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 91;00 on TM; 6 Miles at 8:00/mile, 3 Miles at 7:41/mile, and 3 Miles at 6:40/mile. 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 | | 0.00 | 19.00 | 0.00 | 0.00 | 19.00 |
| 19 Miles in 2:12:44 (6:59 avg) on a warm and breezy day in the 70s in Hot Spring and Garland County. Ran 8.7 Miles (6:41 avg) to Lake Catherine State Park Trail Head, 1.6 Mile Loop on Fall Branch Trail (8:34 avg), and 8.7 Miles (7:00 avg) back to parents' home near Malvern. No fuel, one bio break, felt good. 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 | | 9.25 | 0.00 | 0.00 | 1.00 | 10.25 |
| AM: 10.25 Miles back to my parents' house after a short hike with my kids to the waterfall at Lake Catherine State Park. I'm a little sore today after a good effort yesterday; ran 8 striders to try to loosen up a bit toward the end of today's run. 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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 68:46 on a beautiful afternoon along Hwy. 171 to Hwy. 290 to Camp Tanako entrance before turning around and heading back to parents' house for a delicious spaghetti dinner witht the family. 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 Miles in 82:00 on TM; 6 Miles at 7:30/mile, 2 Miles at 6:58/mile, 2 Miles at 6:31/mile and a 10 minute (1.25 Miles) cool-down. 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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 75:38 (6:53) on a beautiful afternoon along Main Street in Malvern, Arkansas, home of the mighty Leopards and Bill Hunt Fieldhouse (named after my grandfather). Pace could have (and should have) been faster but for a strong headwind and some stomach cramping during the latter half of the run. 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 | | 12.50 | 0.00 | 0.00 | 1.00 | 13.50 |
| PM: 12 Miles in 92:00 on TM; 8X200m striders during Miles 11 and 12. Commute: 1.5 Miles. Total: 13.5 Miles. Wesley |
| 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 | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| After a long evening of traveling, and a pretty late night, I got up early in Charlottesville, Virginia and ran 23.5 Miles along part of the Jefferson Highway (Hwy. 250) heading west from UVA before turning around in a little town about 12 miles outside of Charlottesville. Garmin dead. Just a relaxing pace (about 3 hours all in all) that included a couple of bio breaks and brief stops to read Historic roadside markers, including (1) the birthplace or Merrweather Lewis; and (2) the site of the first battle in Confederate General "Stonewall" Jackson's Shenandoah Valley Campaign. 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 | | 4.50 | 7.00 | 0.00 | 0.00 | 11.50 |
| 4.5 Miles of steep and somewhat technical trails with my brother, Luke, at the Walnut Creek Park a few miles south of Charlottesville, Virginia; Luke, a trail runner at heart, pushed forward for a few more miles on the trails while I opted for 7 Miles on the shoulder of the highway headed back north into C-Ville. 11.5 Total Miles in 89:00, with the trail pace at 9:30-10:30/mile and highway pace at 6:30-7:30/mile. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:43:08 (7:22 pace) on a coldish day with light slow along the Thomas Jefferson Parkway in Charlottesville, Virginia. Brother dropped me off several miles east down Hwy. 53 (TJ Pkwy.), and I ran back west into C-Ville. Run included a fly-by of President Monroe's Estate, Ash Lawn Highland, and a visit to TJ's Monticello, where I had to plead ignorance and birth ("I'm from Arkansas, sir") when stopped by a security guard who explained a ticket was needed for such exploration of TJ's grounds. With typical Southern graciousness and manners, he nevertheless thanked me for visiting and offered me a ride to the trailhead for which I was looking. Unbelievably historic and unforgettable run. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 12 Miles in 90 minutes and and change on a cold, white, and beautiful morning; tough running in the snow along the shoulder of Hwy.20 south out of C-Ville (Constitution Drive) turning around at Mile 6 back north to brother's house. Heading back to Little Rock today after a great, extended weekend with my brother and family. PM: Half-mile jog to pick up car at LR airport. Total: 12.5 Miles. 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 | | 11.00 | 3.00 | 0.00 | 0.50 | 14.50 |
| 14.5 Miles in 1:46 on TM; 3 Miles at 7:41, 4 Miles at 7:30, 3 Miles at 7:19, 3 Miles at 6:40, 0.5 Mile at 5:46, and 1 Mile at 8:00 to cool down. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Noon: 12.5 Miles in 94:00 on TM. Commute: 1.5 Miles. Total: 14 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 | | 16.00 | 0.00 | 0.00 | 3.00 | 19.00 |
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AM: 11 Miles in just under 82 minutes; met Dave at 6:20 am for 9 Miles along the Arkansas River Trail on an absolutely beautiful morning.
Noon: 5.5 Miles on TM, including 5X800m Repeats at 6:00 - 5:46 pace range.
PM: Commute: 2.5 Miles.
Total: 19 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 | | 9.00 | 4.00 | 0.00 | 4.00 | 17.00 |
| AM: 16 Miles in 1:54 on TM; 4 Miles at 8:00, 4 Miles at 7:30, 4 Miles at 6:58, and 4 Miles at 6:00! Commute: 1 Mile. Total: 17 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 | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 11 Miles in 1:19:26 on a humid day after the morning showers cleared along the Arkansas River Trail; started from Two Rivers Park and ran first 8 Miles with Dave at 7:25 pace; ran 3 more alone including 8X45sec striders; overall workout pace was 7:13 with Miles 10 and 11 (embedded striders) at 6:13 pace. 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 | | 6.00 | 2.50 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in 61:26 on a humid Easter Sunday in downtown Little Rock. 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 | | 306.00 | 104.00 | 0.00 | 22.50 | 432.50 |
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| Night Sleep Time: 156.50 | Nap Time: 0.00 | Total Sleep Time: 156.50 | |
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