| 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 | | 234.50 | 38.50 | 0.00 | 22.00 | 295.00 |
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| Night Sleep Time: 182.50 | Nap Time: 0.00 | Total Sleep Time: 182.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 7.50 | 0.00 | 2.00 | 15.00 |
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AM: 5 Miles on TM; 1.5 Mile pre-race run at 5:42 in preparation for 5K this Friday evening; running for the Little Rock "Corporate Cup" on behalf of my employer, Entergy. Noon: 8 Miles in 55:46; 4X200m striders. Commute: 2 Miles. Total: 15 Miles. 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Was thinking about a day off, but I decided to run because my legs were tight from yesterday's double; 3 Barefoot Miles on TM and 1 Mile Commuting for 4 Total Miles. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
MacArthur Park 5K (3.11 Miles) 00:18:07, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.50 | 6.00 |
| Sun snuck in just before the race on the coldest May 3 ever recorded in Little Rock, Arkansas. It actually made for great racing temps, but there were the 15 mph winds whipping around to deal with. Even still, it was a very enjoyable race on a very enjoyable course starting and finishing on the front lawn of the MacArthur Museum of Arkansas Military History. Yes, THE General MacArthur...who was born in Arkansas before moving on to Texas 8 months or so later, and then ultimately, to the Phillipines. Arkansas is full of hidden gyms! Finished 3rd overall cruising to a finish just over 18 minutes with no other runners (unfortunately) even close to push me or race me down the stretch. Overall winner, Ryan Lawrence, with whom I was familiar through Arkansas running circles and finally met after the race, ran 17:19. Big shout out to my good friend and fellow FRB'er, Dave, who ran 7 minute mile splits and finished well under 22 minutes despite still working himself back from a serious groin injury. Dave's a fighter and had a strong showing despite the windy conditions. 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy Miles on a cold morning in my mid-town Little Rock neighborhood. Yard work day! And first Saturday for Little Rock Famers' Market in the Little Rock River Market downtown. 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 | | 7.25 | 2.00 | 0.00 | 0.00 | 9.25 |
| Met Dave at Two Rivers Bridge on north side of Arkansas Trail at 7:30 am; 9.25 Miles out-and-back with Miles 3 and 4 (with tailwind) at 6:52 and 6:49, respectively, and Miles 8 and 9 (headwind) at 7:13 and 7:04, respectively. Dave is working on pushing his Lactate Threshhold pace as he continues to recover from his injury; great for me because I get to run lots of miles in the heart of my aerobic range, even touching my MP at times. Beautiful, sunny morning in high 40s. 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 | | 9.25 | 0.00 | 0.00 | 1.00 | 10.25 |
| 10.25 Miles in 80 minutes on TM; 8X200m striders. 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 | | 9.00 | 2.00 | 0.00 | 0.50 | 11.50 |
| 11.5 Miles in 86:00 on TM; Miles 10 and 11 at 6:58/mile and last half-mile in 3 minutes. 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 | | 5.50 | 0.00 | 0.00 | 2.50 | 8.00 |
| 7 Miles, incliding 12 striders, on a nice and warm afternoon in Little Rock; 1 Mile commute for 8 Total Miles today. 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 |
| 9 Miles on an overcast afternoon through the hills of Camack Village down to the Arkansas River Trail, turning around at Murry Park and heading back home; 1 Mile commute for 10 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 | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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7 Miles on TM; Miles 5 - 7 at 6:40/mile. 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 a beautiful morning; self-discovered a great, yet hilly, route via Evergreen, down Lookout onto LR Marathon Course, continuing up Overlook and through Camack Village back to my home in Midtown. This run puts hair on your chest and makes you want to drink cold beer. 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Repeated yesterday's hilly loop (9.5 Miles) through Midtown, Riverdale, and Camack with Dave and Kevin, starting and finishing at my home, this time with cold beer...a great day and a great run with friends. 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 | | 14.00 | 0.00 | 0.00 | 1.50 | 15.50 |
| AM: 6 Miles on a nice, cool morning on the 1/3 mile loop around the park behind my house; 4X.25 Mile Repeats and 1 Half-Mile Repeat at 5K pace. PM: 9.5 Miles on TM. Total: 15.5 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles with Dave at high noon on a hot day creeping toward 90 degrees along the Arkansas River Trail; first 8 Miles in approximately 59 minutes. 10 Total Miles including one-mile commute. 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 | 1.00 | 11.00 |
| 10 Miles in 75:00, including 8 striders, on TM; one-mile commute for 11 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 | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| 10 Miles in 71:10 on TM and one-mile commute for 11 Total Miles; 4X1 Mile Repeats at Miles 3, 5, 7, and 9 in 6:00, 5:52, 5:46, and 5:46, respectively. 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 | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| 4 Miles, including 4X.25 Mile Repeats, on a muggy afternoon in Little Rock. 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 | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 41:52 on a hot afternoon, 87 degrees, in midtown Little Rock. 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 | 0.00 | 10.00 |
| 10 Miles in 75:50 on a hot afternoon approaching 90 degrees along the Arkansas River Trail and back up Cantrell to my home in midtown, Little Rock. I met Dave at the west entrance to Two Rivers Park around noon, and we ran 6 Miles together, the first three at 7:12/mile, before parting ways and heading to our house and car, respectively. Upon returning, I spent a couple of hours mowing the yard and "managing" the weeds. 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 |
| 11 Miles in 72:09, including a couple of miles of trails and 2000 feet of climbing, on a hot afternoon in Little Rock. 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 | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles; final 3 at 6:40/mile. 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 | | 9.00 | 0.00 | 0.00 | 1.50 | 10.50 |
| 10.5 Miles; 6X200m striders at 5k pace. 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 | | 9.50 | 6.00 | 0.00 | 0.00 | 15.50 |
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AM: 11.5 Miles; final 2 at 6:31/mile. PM: 4 Miles in 28 minutes on a warm afternoon while waiting on my kids' swim lessons to start. Ran faster than I expected given this morning's workout and the hills in the neighborhood near the pool. Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles at 7:10/mile with Dave on a gorgeous day along the Arkansas River Trail; one-mile commute for 10 Total Miles. Heading to Riverfest, Arkansas' largest music festival, with Diana tonight to eat fried catfish and take in the soulful (and now a little more country) sounds of Hootie sans the Blowfish, aka Darrius Rucker. 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 | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
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4 Miles on a mild morning on the 0.3 mile loop around the park behind my house; 4X.25 Mile Repeats in 90 seconds or so to stretch my legs out a bit.
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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 9 Miles along Hwy. 171 near my parents' home outside of Malvern, Arkansas. 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 | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles on a hot afternoon in Little Rock; ran all but last 1.25 Miles back to my house with Dave on the Scott Field track. Averaged around 7:19/mile, but we actually ran five, one-mile repeats (Miles 2, 4, 6, 8, and 10) between a 6:50 and 7:00 pace (Dave's Lactate Threshold pace). Strong run given temps approaching 90 dgrees and not insignificant wind gusts. 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 |
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9 Miles with Dave on a pretty warm afternoon along the Arkansas River Trail; 10 Total Miles including one-mile commute. Wesley
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| 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 9 Miles; 8X200m striders at 5k pace |
| 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 | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles in 62:50 on TM; Mile 6 at 6;58 and Miles 7 - 9 at 6:27/mile. 10 Total Miles including one-mile commute. 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 10 Miles, including 4 striders, on TM. 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 | | 234.50 | 38.50 | 0.00 | 22.00 | 295.00 |
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| Night Sleep Time: 182.50 | Nap Time: 0.00 | Total Sleep Time: 182.50 | |
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