| 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 | | 307.50 | 85.50 | 27.50 | 17.50 | 438.00 |
|
| Night Sleep Time: 178.50 | Nap Time: 0.00 | Total Sleep Time: 178.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 11.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 83:50 on TM.
14 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 | | 8.00 | 2.00 | 5.00 | 0.00 | 15.00 |
| Noon: 5 Miles in 31 mins on TM; Miles 1-3 at 6:18 and 4-5 at 6:00.
PM: 8 Miles in 58 mins on TM.
Total: 15 Miles including 2 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 | | 17.50 | 3.00 | 0.00 | 0.50 | 21.00 |
| AM: 15.5 Miles with Dave in just under 2 hours. Out and back from Two Rivers Bridge Parking Lot, turning around after climbing to the Visitors Center near the east entrance to Pinnacle Mountain State Park.
PM: 3.5 Miles in 23 mins on TM; 3 at 6:40/mile and .5 at 5:49 pace.
Total: 21 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles in 15 mins while waiting for a table at a taco bar on a beautiful day. Indeed, it was so beautiful that I later rode my bike for several miles on the River Trail with Diana and Evan.
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 | 2.00 | 0.00 | 4.00 | 9.00 |
| 8.5 Miles in 52:50 in a light rain at Scott Field; after 2-Mile warm-up, I ran 4X1600m Repeats in 6:00, 5:45, 5:43, and 5:45, with .5 Mile running recovery between repeats.
9 Total Miles.
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 | | 20.00 | 1.00 | 0.00 | 1.00 | 22.00 |
| 20 Miles in 2:33 on TM; Mile 19 at 6:58 and 20 at 6:11.
22 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 | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 13 Miles in 97 mins on TM; Mile 12 at 6:58 and 13 at 6:49.
14 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 | | 2.00 | 8.00 | 3.00 | 1.00 | 14.00 |
| AM: 7-Mile MP to LTP to VO2Max run in 43:37 on TM; Miles 1-3 at 6:27/mile, Miles 4-6 at 6:07/mile, and Mile 7 at sub-6:00 pace (5:56 - 5:00).
PM: 5 Miles in 33 mins on TM; 6:58 - 6:18 range.
Total: 14 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 | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 1:40 on TM; 4 striders.
14 Total Miles.
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 | | 9.00 | 8.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles in 1:55 on TM; Miles 9-12 at 6:58/mile, Miles 13-14 at 6:31/mile, and Miles 15-16 at 6:27/mile.
17 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
| 8 Miles in 54:48 on a warm morning along Hwy. 171 near my parents' home in Malvern.
10 Total Miles including 2 Miles 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 | | 10.50 | 4.00 | 3.00 | 1.00 | 18.50 |
| 16.5 Miles in 1:56 on TM; Miles 1-8 in an hour (7:47 - 7:13), Miles 9-12 at 6:58/mile, Miles 13-15 at 6:18/mile, Mile 16 in sub-5:30 (5:33 - 5:13), and a half-Mile cool-down.
Felt much better during the latter half of this run as I got into it. Tacked on final, fast mile without any issues.
18.5 Miles including 2 Miles commuting.
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 | | 11.50 | 3.00 | 0.00 | 0.00 | 14.50 |
| AM: 13 Miles in 94:45 on TM; Miles 11-13 at 6:58, 6:28, and 6:28, respectively.
14.5 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 | | 15.00 | 0.00 | 0.00 | 1.00 | 16.00 |
| 14 Miles in 1:46:30 on TM set to 1.0 incline; 8 striders.
16 Miles including 2 Miles walking/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 | | 3.00 | 12.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 79:45 on TM; Miles 1-6 at 6:58/mile and Miles 7-12 at 6:18/mile.
15 Total Miles including 3 Miles walking/commuting.
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 | | 8.00 | 6.00 | 3.00 | 1.00 | 18.00 |
| AM: 8-Mile progressive run in 51 mins on TM; 6:58, 6:49, 6:40, 6:27, 6:18, 6:07, 6:00, and 5:39.
PM: 8 Miles in 58 mins on TM; Miles 7 and 8 at 6:58/mile.
Total: 18 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 | | 11.50 | 0.00 | 0.00 | 2.50 | 14.00 |
| 10X400m Repeats at Scott Field; ran first six repeats consistently at 79-80 seconds, as planned, and then clocked 77 and 75, respectively, for final two repeats; 400m easy running recovery.
Long warm-up to (and on) Scott Field track and cool-down back home for 12 Miles in 87:46 (7:19).
14 Total Miles including 2 Miles walking.
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 | | 21.50 | 4.00 | 0.50 | 0.00 | 26.00 |
| AM: 20 Miles on TM in 2:30:00; Miles 17 and 18 at 6:58/mile, 19 at 6:31, and 20 at 6:27.
PM: 3 Miles in 22 mins on TM; 4 striders.
Total: 26 Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
| 15 Miles in 1:45 on TM; Miles 9-14 at LTP: 6:15, 6:15, 6:11, 6:11, 6:07, and 6:00.
16 Total Miles including one-mile commute.
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 | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 85:50 on TM; Miles 6-12 at 6:58 - 6:45 pace.
14 Total Miles including 2 Miles walking/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 | | 22.50 | 0.00 | 0.00 | 0.50 | 23.00 |
| 20 Miles in 2:32:30 on TM; 4 striders.
23 Total Miles including 3 Miles walking/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 | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| Pouring rain outside, so I had some fun doing my hill work on the treadmill...and it was pretty awesome. Check it:
Miles 1-4 at 7:47/Mile on 1.0 incline;
4X1.0 Mile Repeats at 7:47/Repeat on 5.0 incline with .5 Mile recovery at same pace with no incline;
3X1.0 Mile Repeats in 6:58 - 6:18 pace range/Repeat on -1.0 incline with .5 Mile recovery at 7:30 pace on 1.0 incline; and
2X.5 Mile Repeats at 7:47/Repeat on 6.0 incline with .5 Mile recovery at same pace with no incline.
16-Mile workout in 2:00:45.
17 Total Miles including one-mile commute.
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 | | 3.50 | 5.50 | 0.00 | 3.00 | 12.00 |
| 10 Miles in 64:34 (6:28) on a warm morning for speed work at Scott Field. After a 3-Mile warm-up at 6:55/mile, I ran 6X800m Repeats at 2:40, 2:39, 2:38, 2:38, 2:44, and 2:45 with 400m recovery at 8:00 pace (2 mins).
Target was 2:44/Repeat, so I was pretty pleased; target based on 5:28/mile 5K pace, though I've never actually run anything close to sub-17:00 on a flat course.
12 Total Miles including 2 Miles walking to and from church with kids.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.50 | 0.00 | 0.00 | 0.50 | 31.00 |
| Noon: 26 Miles in 3:16 on TM; 4 striders.
PM: 4 Miles in 32 mins on TM.
Total: 31 Miles including one-mile commute.
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 | | 12.00 | 0.00 | 5.00 | 0.00 | 17.00 |
| 16 Miles in 1:54 on TM; Miles 10-14 at LTP in 31 mins: 6:15 (4) and 6:00 (1).
17 Total Miles including one-mile commute.
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 | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
| 18 Miles in 2:17 on TM; 8 striders.
20 Total Miles including 2 Miles commuting/walking.
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 | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| Hill work on TM:
2 Miles at 7:47/mile on 1.0 incline;
4X1.0 Mile Repeats at 7:47/Repeat on 6.0 incline with .5 Mile recovery at same pace with no incline; and
3 Miles in 6:58-6:45 pace range on -1.0 incline.
11-Mile workout in 82:45.
14 Total Miles including 3 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 | | 307.50 | 85.50 | 27.50 | 17.50 | 438.00 |
|
| Night Sleep Time: 178.50 | Nap Time: 0.00 | Total Sleep Time: 178.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|