| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 268.00 | 50.00 | 1.00 | 10.50 | 329.50 |
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| Night Sleep Time: 175.00 | Nap Time: 7.00 | Total Sleep Time: 182.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:44 (7:28) on a really windy day in Troy, Michigan, a suburb of Detroit; final mile at sub-7:00 (slow MP). Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.50 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles in 1:14:32 on a coolish, windy, and overcast day in Troy, Michigan; last 2.5 miles in sub-7:00 (slow MP). 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 10 Miles in 72 minutes on a cool and overcast day in Troy, Michigan; worked in 6X.5 Mile Garmin Repeats during the last 6 Miles; lots of concrete and wind made things pretty difficult, but I still comfortably managed the following splits: 2:54, 2:51, 2:54, 2:52, 2:55, and 2:57. 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 | | 4.50 | 9.00 | 0.00 | 0.00 | 13.50 |
| 6 Miles in 41:49 (6:58) from my house to Max and Sophia's soccer practice at 5:15pm at North Little Rock's Burns Park Soccer Complex; then, after two hours of chasing Max, Soph, and their friends around, ran the 6 Miles back to my house in 46:11 (7:42). During rush hour, I can actually run the hilly, six-mile trek - through Camack Village, over the Big Dam Bridge crossing the Arkansas River, and along the Arkansas Trail on the north side of the river to Burns Park - faster than I can drive the 15 miles or so in my car. So running there allowed me to do two of the things I love most: running and being efficient. On the return run, which includes a .75 Mile steep climb up Overlook, I ran the first 3 Miles (including half the climb) in 21 minutes, and I even passed a cyclist (which is also on my list of favorite things). But the climb took a lot out of me, particularly after a long day of traveling back from Michigan. 13.5 Total Miles for the day including the light jog to pick up our car in "free" airport parking at the Comfort Inn down the road from the Bill and Hillary Clinton National Airport. 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 | 1.00 | 16.00 |
| 15 Miles in 116 minutes on TM; 8X200m Repeats during Miles 14 and 15.
16 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 4.00 | 0.00 | 0.00 | 12.50 |
| 10.5 Miles in 76 minutes on TM; Mile 1 at 8:00, dropping pace by 10 second increments to finish Mile 10 at 6:31 pace; half-mile at 6:58 pace and 2 Miles of commuting for 12.5 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 Easy Miles (52 minutes) of walking/jogging on TM. 7 Total Miles including 2 Miles of commuting. Took it easy today because I'm a member of my Company's "Corporate 5K" Team, and along with my Dad, Dave, and another co-worker, Heather, we'll be trying to bring home the trophy tomorrow. Results are based on cumulative time of all four members of the teams, which consist of workers from businesses based here in Little Rock. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Race: |
MacArthur Park 5K (3.11 Miles) 00:18:28, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Nice warm and humid night for the MacArthur Park 5K in downtown Little Rock. My company's (Entergy, the largest public utility in Arkansas) four-person team won the "Corporate Cup" and took home the hardware, a pretty awesome statute of General Douglass MacArthur, who was born in Arkansas. In addition to winning the team competition with a cumulative time of 88 minutes, Dave finished first in the 55-59 age group, Dad finished third in the 55-59 age group, Heather (another co-worker and the mandatory female member of our team) finished first in the 31-35 age group, and I finished second overall. My Garmin showed 3.24 Miles in 18:28 (5:43). 7 Total Miles or so including warm-up and a couple of miles commuting earlier 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 79:25 after kids' soccer games in Burns Park in North Little Rock; from Burns Park, I ran east, picking up the Arkansas River Trail, then up a series of switch-backs on Emerald Park Trail, which took me to top of NLR Cliffs; took in some beautiful views of the river and sister cities before continuing east along top of Cliffs, then down via Paul Duke Road back to River Trail; turned back west and ran back to Burns Park. 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 10.5 Miles in 84 minutes on TM; 60 mins at 1.0 incline, 20 minutes at 2.0 incline; last half-mile at 3.0 incline. 11.5 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 | 0.00 | 7.00 |
| 5 Miles on TM. 7 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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 34:39 on a nice, windy afternoon. 7 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 95 minutes on TM set to 1.0 incline. 13 Total Miles. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 13.50 | 0.00 | 0.00 | 14.00 |
| 9:00am: 7 Miles in 47:04 (6:43/mile) to Burns Park Soccer Complex. Watched my daughter, Sophia, play soccer and coached my son, Max, during his soccer game. 12:00pm: 6.5 Miles in 45:05 (6:56) back to my house from Burns Park. Lots of hills on this route, so I was pretty pleased with today's run(s), 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 | | 16.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| 13 Miles in 1:40 on TM; Miles 1-10 set to 1.0 incline, Miles 11-12 set to 2.0 incline; Mile 13 (after I crested the hill) at sub-7:00 pace with no incline. 17 Total Miles including 4 Miles of commuting and walking at park yesterday and today. 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 | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 94:00; 4X45sec striders at 5:49 pace and 2.0 incline (2) and 3.0 incline (2). 14 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 | | 6.00 | 4.00 | 0.00 | 1.00 | 11.00 |
| 9 Miles in 61:50 on TM; Miles 5-7 at 6:31/mile, Mile 8 at 6:27, and Mile 9 at sub-6:00 (worked down to 5:46 pace for last .25 Mile). 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 94:00 on TM set to 1.0 incline. 13 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 16 Miles with Dave on a hot day around 90 degrees in downtown Little Rock. Started west to and along South River Trail, crossing over Big Dam Bridge into North Little Rock, turning back east along North River Trail, hiking up and over NLR Cliffs, then down Paul Duke Road where we linked back up with River Trail, finishing back at our downtown offices. 19 Total Miles including 3 Miles of walking/commuting over the past couple of days. 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 | 1.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 50:45 on a warm afternoon along Hwy. 171 outside of Malvern near my parents' home; Mile 7 pretty fast to finish up a solid week of running. 8 Total 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 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8 Miles to Lake Catherine beach where I met my Dad and kids for some fun in the sun. Returned home for second annual Hunt-Richardson Memorial Day get-together where my wife, Diana, and I narrowly missed making the finals of the corn-hole / baggo tournament. Good times were had by all. 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Easy Miles on a hot afternoon along Hwy. 171, to the County Line and back from folks' house. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 77 minutes on TM set to 1.0 incline.. 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 | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| AM: 8 Miles in 54 minutes on TM set to 1.0 (2.0 for final .25); Miles 1-3 at 6:58, Miles 4-6 at 6:40/mile, and Miles 7-8 at 6:31/mile (6.27 for final .50). PM: 8 Miles in 62 minutes on TM. Total: 18 Miles including 2 Miles of commuting. 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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 12 Miles on TM set to 1.0 incline; 4 striders. 13 Total Miles. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 1.00 | 1.50 | 19.00 |
| AM: 13 Miles in 94 minutes on TM; Mile 10 at 6:58, Mile 11 at 6:31, Mile 12 at 6:15, and Mile 13 at 6:00 (final .25 at 5:56 and 2.0 incline). PM: 4 Miles on TM; 4 striders. 19 Total Miles including 2 Miles of commuting. 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 | 0.00 | 7.00 |
| 6 Miles in a pleasant afternoon shower in the Midtown and Hillcrest neighborhoods of Little Rock. 7 Total Miles after one-mile walk with family at park. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 268.00 | 50.00 | 1.00 | 10.50 | 329.50 |
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| Night Sleep Time: 175.00 | Nap Time: 7.00 | Total Sleep Time: 182.00 | |
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