| 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 | | 81.00 | 102.50 | 11.50 | 6.25 | 201.25 |
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| Night Sleep Time: 146.00 | Nap Time: 0.00 | Total Sleep Time: 146.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles Easy in 60:00 (7:30/mile) with four 30-45sec striders during Mile 8; treadmill set to 1.0 incline; legs felt good after two days off. Given that I don't have any immediate plans to run a Half or Full Marathon, I've been thinking a lot about the volume of base mileage that I want to maintain in between more structured training periods. I'm pretty comfortable at 40 miles/week, but if I want to get to the next level, do I need to go higher mileage? Or in order to increase my speed, should I focus on the intensity/quality of my runs rather than total mileage? I want to do this the right way. And I'm willing to work hard to get there, even during the off-cycle, maintenance periods between race training. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 Miles Easy at 7:30/mile, including four strders, on treadmill set to 1.0. Finally, beautiful weather has returned to the Natural State, and I'm looking forward to some relaxed runs over the weekend during this post-race, recovery week.
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 | | 0.25 | 6.00 | 2.00 | 0.75 | 9.00 |
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9 Mile Marathon Pace tempo run (with one unplanned .25 mile easy jog) at the following splits:
3 Miles at 6:58/mile;
3 Miles at 6:40/mile;
2 Miles at 6:18/mile;
(.25 mile at 8:00 pace); and
.75 mile at 6:00 pace.
9 total miles on a low-energy day that confirms what I already knew to be true. I need more rest. This 5-6 hour/night business isn't going to cut it.
Wesley |
| 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 | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles at 7:04/mile on a beautiful afternoon in Little Rock. After hiking all day with the wife and kids at Petit Jean State Park, this was about all I could handle! Fun day for everyone. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles Easy, including 6 striders, in my neighborhood on what's shaping up to be another beautiful day in Little Rock. Looking forward to my son's soccer practice this morning after a couple of rainy weekends. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Miles Easy on the trails at my parents' land just outside of Lake Catherine State Partk in Hot Springs, Arkansas. I refer to these miles as "easy", but frankly, there was nothing easy about this workout. My parents' trails are serious, deep Arkansas Woods trails, with stumps, creeks and rocks. I managed to fall only once...but it made me feel tough and a little more satisfied with my effort.
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 | | 0.00 | 4.00 | 4.00 | 0.00 | 8.00 |
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8-mile tempo run on treadmill set to 1.0 incline, including the following:
2 Miles at 6:58/mile;
4 Miles at 6:27/mile; and
2 Miles at 6:58/mile.
Today, for the first time since my last race on April 30, I started to feel like I was getting my legs back under me.
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 | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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6 Miles at 7:13/mile in my neighborhood on a warm, humid morning in Little Rock. Temperature approached 90 degrees yesterday, and it's not even June!
Cruising at easy 7:30 pace, but worked six 30-second striders into last 1.25 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 | | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
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It's been a long, albeit productive, week at work...I needed a good, long run to calm the nerves. And honestly, I didn't want to work too hard. Today's treadmill run included:
2 Miles at 7:30 (warm-up);
5 Miles at 6:58 (let's call this my moderate marathon race pace);
4 Miles at 6:40 (let's call this my established, fast marathon race pace); and
2 Miles at 7:30 (cool-down, no italics necessary); and
1 Mile at 8:00 (extended cool-down)
14 Miles Total; incline set to 1.0 per usual.
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 | | 2.00 | 2.00 | 3.00 | 0.00 | 7.00 |
| Nice run this morning on a cool and breezy morning with a front moving in. It's my wife's birthday, so I wanted to get my workout in early so we can enjoy the day together. My dad, Mark, has graciously agreed to drive over to Little Rock and watch the kids so I can take my wife out for brunch and an early movie. While it's not much, I think she'll appreciate a relaxing morning. I just hope's she's willing to go see Thor...not really...she'll be picking the movie. After a two-mile warm-up (15 minutes), I cranked it up a bit for 3 Miles at 6:29/mile, followed by 2 Miles at 6:49/mile; 7 total miles in just under 48 minutes. 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 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles at 6:50/mile on a beautiful morning of 45 degrees in my Little Rock neighborhood; pace includes pit stop for bio break; finished strong on tired legs. 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 | | 1.00 | 12.00 | 0.00 | 1.00 | 14.00 |
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Today's treadmill run, which was a bit frenetic, included the following:
2 Miles at 6:58/mile;
4 Miles at 6:40/mile;
3 Miles at 6:31/mile;
3 Miles at 6:58/mile; and
4X.25 mile repeats at 90 secs/repeat (6:00) with 2:00 easy jog between repeats.
Including the recovery jogs following the quarter repeats, I ran 14 total miles. The last couple of repeats were pretty tough, and I was drained.
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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Miles Easy on treadmill. After yesterday's tough, relatively intense, workout, I felt pretty good. Legs a little fatigued, but no soreness to speak of. 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 | 6.00 | 0.00 | 0.00 | 8.50 |
| Two-mile warm-up followed by 6 Miles at Marathon Pace or harder: 3 Miles at 6:40/mile; 2 Miles at 6:27/mile; and 1 Mile at 6:00. Half-mile easy jog to cool down for 8.5 total miles on treadmill set to 1.0 incline. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles Easy (7:27/mile) on a warm and muggy morning in my Little Rock neighborhood. My daughter, Sophie, came along for the ride this morning in our jogger, and we couldn't resist stopping for a few minutes to feed the ducks in a neighborhood pond around Mile 3. Glad to get this easy and enjoyable run in early because rain is in the forecast all 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 | | 0.00 | 10.50 | 0.00 | 0.00 | 10.50 |
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Out of bed at 4:50 am for a 10-miler, only to be turned back at the front door by thunder and lightning all over the morning sky. But thankfully, I caught a break in the rain following Sunday School. I sloshed through 10.5 Miles (shoes soaked by Mile 3) at 6:56/mile. Pretty good effort considering the conditions. 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 | | 5.00 | 6.00 | 1.50 | 0.00 | 12.50 |
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12.5 Miles on treadmill set to 1.0. Today's run included the following: 2 Miles at 7:30/mile; 6 Miles at 6:40/mile (MP); 1.5 Miles at 6:31/mile; 0.25 mile easy jog; 2.0 Miles at 7:30/mile; and 0.75 mile easy jog. I was a little disappointed that I had to shut it down a half-mile early at the 6:31 pace; my goal was 8 solid, MP/Tempo miles, but my energy level isn't where it needs to be. I think it's a combination of improper fueling and a lack of sleep, but I rationalized you train to race rather than race to train. Wesley
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| 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 | | 2.00 | 5.00 | 1.00 | 0.00 | 8.00 |
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8 Miles in 56:00 on treadmill set to 1.0 incline. Today's run included the following:
2-mile warm-up at 7:30/mile;
3 Miles at 6:58/mile;
2 Miles at 6:40/mile (MP); and
1 Mile at 6:18.
Felt good today despite some hard miles on low energy yesterday.
Wesley
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| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Miles Easy in my neighborhood on a nice, clear morning with a light breeze. Included six 30-45 second striders during last two miles.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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2-mile warm-up followed by 8X.5 mile repeats at 2:56/repeat (5:52/5K pace) on treadmill set to 1.0 incline; 2:00 minute/quarter-mile easy jog after each repeat for a total of 8 Miles.
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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles Easy after my son's final soccer game of the summer. Threw in six striders during the final mile and a half. I was planning to take the day off, then reconsidered, and I thought I would try a little active recovery after yesterday's speed work. Also hit 50 miles for the week. Ultimately, I'm working toward 60 miles/week as base mileage. 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 | 10.00 | 0.00 | 0.00 | 10.00 |
| Warm. Humid. Summer is here in Arkansas. 10 Miles in just under 68 minutes, or 6:48/mile. Good effort. Is 10 Miles the perfect distance? I'm having trouble coming up with a better number. Everyone enjoy the long weekend. Best, 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 | | 0.50 | 5.00 | 0.00 | 0.50 | 6.00 |
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Great weekend with the family at my parents' home near Hot Springs, Arkansas. Though initially planning to take the day off, I got restless, and I decided to hit the highway around noon for a quick progressive run that included the following:
3 Miles at 6:40/mile;
2 Miles at 6:30/mile; and
.5 Miles in 2:56.
With a half-mile cool-down, I ran 6 total miles on a hot, humid day with temperatures hovering around 90 degrees.
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 | | 3.25 | 6.00 | 0.00 | 0.00 | 9.25 |
| Very hot and challenging mid-day run in 95 degree heat; 3 Miles at 6:40/mile, 3 Miles at 6:58/mile, and 3 Easy Miles, including about a mile worth of trails that weave through parts of my neighborhood in West Little Rock. Quarter mile trot home after doing three sets of pull-ups on the monkey bars at the neighborhood park by my house. No kids/parents were there...it was the middle of the day. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 81.00 | 102.50 | 11.50 | 6.25 | 201.25 |
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| Night Sleep Time: 146.00 | Nap Time: 0.00 | Total Sleep Time: 146.00 | |
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