| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 253.00 | 93.50 | 20.25 | 16.25 | 383.00 |
|
| Night Sleep Time: 171.00 | Nap Time: 0.00 | Total Sleep Time: 171.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 10 Miles on a cold and wet morning. Ran to Scott Field and knocked out 16X200m striders; nice and smooth.
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 | 8.50 | 3.00 | 0.00 | 13.50 |
| 12.5 Miles in 85 mins on TM; Miles 1-4 at 6:58, Miles 5-8 at 6:44, and Miles 9-11 at 6:15; very low energy forced Mile 12 at 7:13, followed by a half-mile cool-down at 8:00 pace.
13.5 Miles including one-mile commute.
Wesley
|
| 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 | | 9.25 | 4.00 | 0.00 | 0.25 | 13.50 |
| Leaving for conference in New Orleans at 6:30 am so up at 2:30 am for 12.5 Miles in 91 mins on TM set to 1.0 incline; Miles 9 and 10 at 6:58/mile, Miles 11 and 12 at 6:27/mile, and 2 striders.
13.5 Mules including one-mile commute.
Wesley
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 1.00 | 21.00 |
| 21 Miles in 2:27:25 on TM; Miles 1-8 at 7:47/mile, Miles 9-16 at 7:13/mile, 8X45 sec striders during Miles 17 and 18, Miles 19 and 20 at 6:58/mile, and Mile 21 at 6:45.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Another wave of ice and snow hit Arkansas just as I was returning from New Orleans on Wednesday evening. I ran the 5.5 Miles to my downtown Little Rock, tried to get some work done, and then ran the 5.5 Miles back home.
Very hazardous (and necessarily slow), but I only fell once.
Wesley
|
| 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 | 6.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 69:50 on TM.
11 Total Miles including one-mile commute.
Wesley
|
| 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 | 11.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 71:22 (6:29) on a beautiful afternoon along the River Trail; out (6:39) and back (6:19) from Two Rivers Bridge to Verizon.
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 | | 10.50 | 12.00 | 0.00 | 0.50 | 23.00 |
| AM: 11 Miles in just under 73 mins on TM set to 1.0 inclune; Miles 1-4 at 6:58, Miles 5-7 at 6:40, Miles 8-10 at 6:18, and Mile 11 at 6:00.
PM: 9 Miles in 65 mins on TM; Mile 8 at 6:44 and 4 striders during Mile 9.
Total: 23 Miles including one-mile commute and 2 Miles walking with kids to and from church yesterday.
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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 90 mins on TM.
15 Total Miles including 2 Miles commuting and a one-miles walk at the park.
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 | | 7.50 | 4.00 | 4.00 | 0.50 | 16.00 |
| 13 Miles in 87:24 on TM; Mile 5 at 6:58, 6 at 6:49, 7 at 6:40, 8 at 6:31, 9 at 6:18, 10 at 6:11, 11 at 6:11, 12 at 6:00, and 4 striders at sub-5:30 pace during Mile 13.
16 Total Miles including 3 Miles commuting/walking.
Wesley
|
| 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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Out the door at 3:30 am for 7 Miles on a nice, cool morning. Ran to Scott Field for 8X400m Repeats, 6 of which were run in around 82 seconds (took my legs a stretch to wake up).
Off to Charleston, SC with my Dad, Mark, to celebrate his 60th Birthday! My brother, Luke, is driving down from Charlottesville to meet us.
Update from Charleston: 8 Total Miles after walking to and from Hall's Chop House from hotel; great dinner with Dad and Luke.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 59 mins on hotel TM.
10 Total Miles including 2 Miles walking around Charleston on a cool and windy day.
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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Completed the Swamp Fox Adventure Race in the Francis Marion National Forest near Charleston, SC, where we stayed.
Covered 90k in 12.5 hours with my Dad and Luke, as a three-man team, in this event that included orienteering, running, kayaking, and mountain biking.
This was a great endurance adventure in celebration of my Dad's 60th anniversary. And it certainly is something we'll never forget!
Approximately 20 Miles on foot.
Wesley
|
| 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 | | 3.00 | 0.00 | 3.00 | 2.00 | 8.00 |
| 5 Miles in just under 30 mins on TM; Miles 1-3 at 6:00/mile and Miles 4 and 5 at 5:56/mile.
Good effort on a busy day. Some of my best tempo work is dictated by circumstances. I think there's a salient point to be made here about not overthinking and maximizing every training effort, no matter how short (or long).
8 Total Miles including 3 Miles commuting/walking.
Wesley
|
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Approximately 14.5 Miles untimed on a warm day along the River Trail.
17 Total Miles including 2.5 Miles commuting/walking.
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 | | 15.00 | 10.00 | 0.00 | 0.00 | 25.00 |
| AM: 18.5 Miles in 2:19 on TM.
PM: 4.5 Miles in 32 mins in TM.
Total: 25 Miles including 2 Miles 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 | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
| 19.5 Miles in 2:29 on TM; dropped the pace from easy to sub-7:00 for Miles 17-19.
21 Miles including one-mile commute and half-mile walk with my youngest son, Evan.
Wesley
|
| 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| I'll take a 3 am run any day over a 9 pm one...
The only thing that got me through tonight's sanity run were visions of John Landy and his late-night interval workouts after a full day of work and graduate school. For me, tonight's run was more modest, with 8X200m striders at Scott Field and lots of self-reflection.
If only I had Landy's top-end speed...then I could be an Olympian instead of an ultra runner!
Wesley
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 13.3 Miles with my Dad in 1:55:50 on a cool and rainy morning out and back from the intersection of Hwy. 290 and Hwy. 84 (Jack Mt. Road) up and over Jack Mt. twice.
Good, tough run.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles untimed on a beautiful day around 70 degrees on the grass/dirt along the outside of the one-third mile path circling the neighborhood park.
11 Total Miles including one-mile commute.
Wesley
|
| 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 | | 1.00 | 5.00 | 4.00 | 0.00 | 10.00 |
| Energy level way down this afternoon, but I labored through 9 Miles in 1 hour on the TM; Miles 1-5 at 6:58 and 6-9 at 6:15.
10 Total 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 | | 3.00 | 4.00 | 2.00 | 1.00 | 10.00 |
| 7 Miles in 44 mins on TM; Miles 1-2 at 6:28, Miles 3-4 at 6:18, Miles 5-6 at 6:11, and Mile 7 at 6:00.
10 Total Miles including 2 Miles commuting and one-mile walk at park.
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 | | 15.00 | 2.00 | 1.00 | 2.00 | 20.00 |
| AM: 5 Miles in 31 mins on TM with the following splits: 6:28, 6:18, 6:11, 6:00, and 5:56.
PM: 13 Miles at 7:42/mile with Dave, who is in the final stages of Boston Marathon prep, out-and-back to the BIg Dam Bridge along the Arkansas River Trail.
Total: 20 Total Miles including 2 Miles commuting.
Wesley
|
| 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 | | 3.00 | 2.00 | 0.00 | 2.00 | 7.00 |
| 7 Miles in 45 mins on a cool day. Ran to Scott Field track for 4X800m repeats in 2:46, 2:48, 2:47, and 2:43, with 400m running recovery between repeats.
Wesley
|
| 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 | 5.00 | 0.00 | 2.00 | 8.00 |
| 7 Miles in 44:45 on hotel TM; Miles spits were 6:58, 6:49, 6:40, 6:27, 6:18, 6:00, and, for final mile, 5:39-5:00 range.
8 Total Miles.
Beautiful day in Dallas, TX, where my family is spending a couple of days on the backend oh Spring Break. Frozen on Ice at American Airline Center starts soon!
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 | | 0.75 | 3.00 | 3.25 | 0.00 | 7.00 |
| 6.25 Miles in 41:10 on TM in hotel before breakfast with family; Miles 1-3 at MP and Miles 4-6.25 at LTP.
7 Total Miles.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| 18 Miles in 2:07:15 on TM; Miles 1-10 at 7:41 - 7:19 range, Miles 11-13 at 6:40/mile, and Miles 14-18 at 6:27/mile.
20 Total Miles including 2 Miles 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 | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 87:39 on a, dare I say, hot(!) day out and back along the River Trail starting from Two Rivers Bridge parking lot; ran easy averaging 7:24/mile for Miles 1-10 before stretching out for Miles 11 and 12 at 6:45-6:50/mile.
13 Miles including one-mile commute.
Wesley
|
| 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 | | 253.00 | 93.50 | 20.25 | 16.25 | 383.00 |
|
| Night Sleep Time: 171.00 | Nap Time: 0.00 | Total Sleep Time: 171.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|