| 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 | | 194.28 | 55.22 | 0.00 | 13.00 | 262.50 |
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| Night Sleep Time: 156.00 | Nap Time: 0.00 | Total Sleep Time: 156.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 4.00 | 0.00 | 0.00 | 13.50 |
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Noon: 12 Miles in 89 minutes on TM; 4 Miles at 8:00, 4 Miles at 7:30, 2 Miles at 6:58, and 2 Miles at 6:27. Commute: 1.5 Miles. Total: 13.5 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 | | 4.50 | 6.00 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles on TM, including a 6-Mile Progressive during Miles 4 - 9 at 6:58, 6:52, 6:40, 6:27, 6:18, and 5:56 pace, respectively. 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 |
| Noon: 12 Miles in 92:00 on TM, including 8X200m striders. Commute: 1.5 Miles. Total: 13.5 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 | | 8.50 | 4.00 | 0.00 | 2.00 | 14.50 |
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NOON: 13.0 Miles in 93:30 on TM. Workout included the following:
2 Miles at 8:00/mile;
2 Miles at 7:30/mile;
4 Miles at 6:58/mile;
4X800m at 5:52 pace with acceleration to 5:00 pace during final 100m, 200m, 300m, and 400m of each of the respective repeats; 800m recovery at 8:00 pace after repeats; and
1 Mile at 8:00/mile.
COMMUTE: 1.5 Miles
TOTAL: 14.5 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 | | 15.00 | 0.00 | 0.00 | 0.50 | 15.50 |
| Noon: 5 Miles on the TM in 38 minutes, including 4X200m striders, followed by 9 Miles in 66 minutes with Dave along the Arkansas River Trail; absolutely beautiful day in Little Rock, and Dave and I took advantage, running Miles 1 -8 at 7:13/mile before cooling down during the final mile. Commute: 1.5 Miles. Total: 15.5 Miles. Wesley |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Easy Miles on a beautiful spring day in downtown Little Rock. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 75:34 (6:18 pace) on a cloudy and breezy afternoon of 71 degrees along the Arkansas River Trail before my son's first baseball game of he season. 4-Mile Splits follow: Miles 1 - 4: 6:15/mile; Miles 5 - 8: 6:16/mile; Miles 9 - 12: 6:22/mile. No fuel, no bio breaks, and I'm liking the Brooks PureFlows that I bought for Boston; pace slid a bit on the back half of this out-and-back when I turned back into the wind. Nevertheless, I feel pretty good about my overall fitness heading into Race Week. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
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7 Miles in 55 minutes, including 4 striders, on TM. 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Noon: 8 Miles with Dave on a warm, windy day of 80+ degrees along the Arkansas River Trail; ran Miles 1 - 4 at 7:06/mile and averaged around 7:30/mile for the entire run including warm-up and cool-down. Commute: 1.5 Miles. Total: 9.5 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Noon: 6 Easy Miles followed by some meditation time in the sauna.
Commute: 1.5 Miles.
Total: 7.5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles with Dave in just over 44 minutes on a blistery day with the wind whipping around on the Arkansas River Trail; three more miles of walking on the treadmill. 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 Easy Miles in 62:00, including 8 striders, on TM. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Boston Marathon (26.22 Miles) 02:59:11, Place overall: 1937, Place in age division: 1335 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
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Boston Strong.
117th running of the Boston Marthon. I started fast, hitting the 5K mark at 18:36 and holding strong through the halfway point in 1:23:08. A couple of side stitches, first on the left, then right, brought me back down to Earth and reminded me that my primary goal was breaking three hours. I cruised at about 7:00/mile until Mile 18, where we hit the Newton hills, the most notorious of which is Heartbreak Hill, which crests at the Mile 21 Marker. The wind really kicked up as we turned onto Commonwealth toward Boston, and I wisely held back on the downhills because I could feel hamstring cramps creeping in. I fought hard the last few miles, finally kicking at the Mile 26 Marker to finish in 2:59:11.
Wesleyu |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.28 | 0.00 | 0.00 | 0.50 | 8.78 |
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8.78 Miles in 68 minutes, including 4 striders, 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 | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
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8 Miles in 62:00, including 4 striders, on TM.
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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 Easy Miles on a beautiful Saturday morning exploring my new neighborhood. Just under three miles to access Little Rock River Trail via Overlook from my new abode.
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles on TM. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles on TM; Miles 12 and 13 at 6:58/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 | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 11 Miles in 86 minutes, including 8 striders, on TM. 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 | | 13.50 | 2.00 | 0.00 | 0.50 | 16.00 |
| AM: 10 Miles in 75 minutes on TM; Miles 9 and 10 at 6:58/mile. PM: 6 Miles, including 4 striders, on TM. Total: 16 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Dave finally dragged me out of the comfort of the gym for 10 solid miles at a 7:15 - 7:45 pace range on a nice, cool morning along the Arkansas River Trail. Including an approximate one-mile commute, I ran 11 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 | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| 6 Miles in just over 42 minutes on a beautiful afternoon after a cloudy, rainy weekend. Sun felt amazing! 1.25 Miles to Scott Field track followed by 4X400m Repeats at 77 secs/repeat and one 800m in 2:44; quarter-mile jogs between repeats and 1.25 Miles back home for 6 Total 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 | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| Noon: 10 Miles in 78 minutes on TM; 8X200m striders. PM: Half-mile warm-up followed by 2X1 Mile Repeats at 5:42 pace; 4 Total Miles including 1 Easy Mile between repeats and a half-mile cool-down. Total: 14 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 | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
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10 Miles in 77 minutes on TM; 8X200m striders. 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 | | 194.28 | 55.22 | 0.00 | 13.00 | 262.50 |
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| Night Sleep Time: 156.00 | Nap Time: 0.00 | Total Sleep Time: 156.00 | |
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