| 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 | | 228.50 | 38.50 | 12.25 | 12.75 | 292.00 |
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| Night Sleep Time: 152.50 | Nap Time: 0.00 | Total Sleep Time: 152.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles on TM. 13 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in around 75 minutes. 12 Total Miles including 2 Miles of commuting. 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 | | 12.50 | 0.00 | 0.00 | 1.50 | 14.00 |
| Noon: 6 Miles; 6 striders. PM: 6 Miles. Total: 14 Miles including 2 Miles of commuting. 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 |
| 9 Miles on TM; 11 Total 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 | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 50:51 (6:21) on a cool and windy morning before my kids' soccer games at Burns Park. West from Burns Park Soccer Complex picking up River Trail over BDB, then east on Little Rock side of River Trail to turnaround about a half-mile past Murry Park. This is the best I've felt in a month. 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 | | 6.00 | 0.00 | 0.00 | 2.50 | 8.50 |
| 7.5 Miles in 51 minutes with Dave in a cold, steady rain at Scott Field track; workout included 5X800m repeats at 3mins/repeat. Dave and I outlasted a group of high school runners by about 30 minutes. 8.5 Total Miles including 1 Mile at park with family earlier in the day. 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 | | 2.50 | 0.50 | 2.00 | 0.00 | 5.00 |
| 3 Miles in 19:40; Miles 1 and 2 at 6:11/mile. 5 Total Miles including one-mile commute and 1 Mile at park after work with family. Wesley
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| 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 | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 59 minutes on TM; Miles 7 and 8 at 6:58/mile.
10 Total 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 10.5 Miles on TM.
11.5 Miles including one-mile commute.
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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 34 minutes on TM. 7 Total Miles including one-mile commute and another mile at park with family after work. 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 7 Easy Miles through the hilly Midtown and Hillcrest neighborhoods on a windy morning. PM: Knee pretty sore so I opted for 9 Easy Miles on TM rather than speedwork I had planned to do with Dave. Total: 18 Miles including 2 Miles of commuting. 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 | | 16.50 | 0.00 | 4.00 | 1.00 | 21.50 |
| AM: 12 Miles in 91:45 on TM; 8X200m (45 seconds) striders during Miles 11 and 12. PM: 6.5 Miles in 44:00 on TM; Miles 3-6 at 5:50:31 PM pace, 6:15/mile, for a solid, four-mile tempo run. Total: 21.5 Miles including 3 Miles of commuting. 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 86:00 on TM. 12 Total Miles includingf one-mile commute. 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 2 hours on TM. 17 Total Miles including 2 Miles of commuting. 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 | 3.00 | 8.50 |
| 7.5 Miles in 52:50 on TM; 6X.5 Mile Repeats at 5:56 pace with .5 Mile jogging recovery at 8:00 pace. 8.5 Total Miles including one-mile commute. 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 | 1.00 | 1.00 | 1.00 | 16.00 |
| AM: 12 Miles on TM. PM: 3 Miles in 19 minutes on TM. Total: 16 Miles including one-mile commute. 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles around the loop at the park on a warm morning. 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 | | 20.00 | 2.00 | 0.00 | 0.00 | 22.00 |
| 21 Miles in 2:45 on TM; Miles 19 and 20 at 6:58/mile. 22 Total Miles today. 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 | | 6.00 | 4.00 | 2.00 | 0.00 | 12.00 |
| 12-Mile Progressive in 85:00 on TM; Mile 1 at 8:00 pace, increasing pace by roughly 10-second increments every mile, Mile 12 at 6:09. 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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles on TM in 65:00; Miles 7-9 at 6:40/mile.
12 Total Miles including 2 Miles of commuting and 1 Mile with dog at park after work.
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 | | 10.25 | 0.00 | 0.00 | 3.75 | 14.00 |
| Met Dave at noon at Scott Field for some speed work on a warm April day. After a long warm-up, we ran 3X1200m Repeats at 5K pace with 800m jogging recovery and 6X400m Repeats at 5K pace with 400m jogging recovery. I actually ran the 400m repeats barefoot on the grass inside of Lane 1 because my PureConnects were rubbing a blister on my righ heel. In any event, this was a solid effort for both of us. Including the cool-down, we ran just over 11 Miles. 14 Total Miles today including 2 Miles of commuting and 1 Mile at park with my dog, Charley. 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 | | 4.75 | 5.00 | 3.25 | 0.00 | 13.00 |
| 11 Miles in 75:00 on TM; first 5 Miles in 35 minutes, then 20 minutes at 6:11 pace (3.25 Miles); jogged at 8:00 pace for .75 Miles and ramped back up (or down) to 6:58 (slow MP) for Miles 10 and 11.
13 Total Miles including 2 Miles of 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 | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 53:47 (6:43) on a windy afternoon along the River Trail; Two Rivers Bridge over BDB to Burns Park and back. 9 Total Miles including one-mile commute. 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 |
| 12 Miles in 90:00 on TM. 14 Total Miles including 2 Miles commuting. 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 | | 228.50 | 38.50 | 12.25 | 12.75 | 292.00 |
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| Night Sleep Time: 152.50 | Nap Time: 0.00 | Total Sleep Time: 152.50 | |
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