| 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 | | 301.50 | 70.00 | 23.00 | 12.50 | 407.00 |
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| Night Sleep Time: 174.50 | Nap Time: 0.00 | Total Sleep Time: 174.50 | |
| | Race: |
MacArthur Park 5K (3.11 Miles) 00:17:02, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 3.00 | 16.00 |
| AM: 5 Miles at 7:30/mile on TM.
PM: 5 Miles walking at 15:00/mile on TM set to 2.0 incline.
7:00 PM - MacArthur Park 5K - Corporate Cup Team Race: Entergy Arkansas, Inc. successfully defended its four-person team title (cumulative time) with each of our team members finishing 1st or 2nd in our respective age groups. I finished 1st overall with a time of 17:02 (5:29/mile). It was a nice evening for running.
Total: 16 Miles including 2 Miles commuting and one-mile warm-up before race.
Wesley
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| 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 | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 11 Miles in 79 mins on a warm, beautiful day along the Arkansas River Trail. Normally, I would hit the track at Scott Field on a Sunday, but after Friday's 5K and lots of yard work yesterday, a more relaxed speed session seemed in order.
Warmed up for 3 Miles with Diana, who was on her bike and pulling our son, Evan. As they set up for a pick-nick and played, I ran 4X.75 Mile Repeats on the River Trail in 4:08, 4:18, 4:21, and 4:24, with .25 Mile recovery between repeats, before rejoining Diana and Evan for a cold drink and snacks. After about a half-hour, we ran/rode the 3 Miles back to the car at the Two Rivers Bridge parking lot.
My legs didn't have much pop today, but we had a lot of fun hanging out down by the River.
12 Total Miles.
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 | | 16.00 | 8.00 | 0.00 | 0.00 | 24.00 |
| 22 Miles in just under 2:40 on TM; Miles 13-16 at 6:58/mile and Miles 17-20 at 6:45/mile.
24 Total Miles including 2 Miles commuting.
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 | | 9.50 | 1.00 | 5.00 | 0.50 | 16.00 |
| 15 Miles in 1:45 on TM; Miles 9-13.5 at LTP with a fast finish: 6:15, 6:15, 6:11, 6:07, 6:00, and 5:52 (.5), for a 33:45 tempo+ workout.
Half-mile easy followed by Mile 15 in 6:29.
16 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| 19 Miles in 2:17 on TM; Miles 13-19 in 6:58 - 6:31 pace range.
21 Miles including 2 Miles commuting.
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 | | 15.00 | 7.00 | 0.00 | 0.00 | 22.00 |
| AM: 15 Miles in 1:53:50 on TM; Miles 13-15 at 6:58/mile.
PM: 6 Miles in 41:45 on TM; Miles 3-6 in 6:58 - 6:31 pace range.
Total: 22 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 4.00 | 2.00 | 1.00 | 20.00 |
| AM: 12-Mile "hill" workout in 91 mins on TM; 2 Miles on 1.0 incline, 2 Miles on 2.0 incline, 4X1.0 Mile Repeats on 6.0 incline with .5 Mile recovery on 0.0 incline, and 2 Miles at -1.0 incline; Miles 1-10 at 7:47/mile (uphill) and Miles 11-12 at 6:58 and 6:15, respectively (downhill).
PM: 5-Mile progressive run in 32 mins on TM; 6:58, 6:44, 6:27, 6:15, and 5:30.
Total: 20 Miles including 3 Miles walking/commuting.
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 | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 11 Miles in 82:45 (7:31/mile) in a hot and muggy day in Little Rock. From Diana's pottery studio at the Arkansas Arts Center in downtown Little Rock, I headed north and turned west on Capitol Ave., then back north on Cross Street to pick up the Arkansas River Trail; passed Dillard's headquarters and Verizon into Riverdale before climbing Overlook for much of Mile 8 (.75 mile steep climb) into Camack Village; completed another roughly .75 mile steep climb up Keightly Dr., then crossed Cantrell onto Mississippi before turning into my Midtown neighborhood.
Due for speed work today, so I ran eight, token 45 sec striders during Miles 5 and 6.
Good, sweaty run. 12 Total Miles including one-mile walk.
Happy Mother's Day to Diana, my Mom, Phyllis, and all those FRB Moms out there.
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| 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 | | 13.00 | 3.00 | 0.00 | 0.00 | 16.00 |
| 15 Miles in 1:53 on TM; Miles 13 and 14 at 6:58/mile and Mile 15 at 6:31.
16 Total Miles including one-mile commute.
Wesley
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| 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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 80 mins on TM; Miles 9-11 at 6:40, 6:27, and 6:15.
12 Total Miles including one-mile commute.
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 | | 4.00 | 8.00 | 3.00 | 0.00 | 15.00 |
| 13 Miles in 87 mins on TM.
Good, moderate progressive workout that I eased into with Miles 1 and 2 at 7:30/mile, Mile 3 at 6:58, Miles 4-6 at 6:49/mile, Miles 7-10 at 6:31/mile, and Miles 10-13 at 6:11/mile (LTP).
This is the best I've felt this week - the fourth week of a training block designed for recovery (lower relative mileage) - despite the harder effort and no fluids.
15 Total Miles including 2 Miles commuting.
Wesley
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| 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 | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles on TM; 5 Miles walking (while taking some calls on a busy day) and 8 Miles at 6:58/mile.
13 Total Miles including 2 Miles commuting/walking (I park a half-mile from my office building).
Wesley
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| 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 | | 2.00 | 6.00 | 4.00 | 0.00 | 12.00 |
| 10 Miles in 64:45 on TM; Miles 1-2 at 6:58, Miles 3-4 at 6:31, Miles 5-6 at 6:27, Miles 7-9 at 6:15, and Mile 10 at 6:00.
12 Total Miles including 2 Miles commuting/walking.
Lots of quality mileage in a planned lower mileage week. Looking forward to the weekend and pushing the volume back up next week.
Wesley
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| 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 | 2.00 | 3.00 | 0.00 | 14.00 |
| 6 Miles in 44 mins at Magnet Cove High School track near Malvern followed by 12X400m Repeats with equal distance jogging recovery.
Splits: 75, 74, 75, 75, 75, 75, 75, 76, 76, 74, 74, and 75.
Strong speed workout to start my training week.
14 Total Miles including two-mile walk.
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 | | 23.00 | 2.00 | 0.00 | 0.00 | 25.00 |
| 22 Miles in 2:45:30 on TM; Miles 1-20 in 7:47-7:13 range and Mile 21 at 6:58 and 1.0 incline and Mile 22 at 6:44 and 2.0 incline.
This followed 1.5 hours of push mowing.
25 Miles including 2 Miles commuting and one-mile walk with Evan.
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 | | 9.00 | 2.00 | 5.00 | 1.00 | 17.00 |
| 16 Miles in 1:51:54 on TM; Miles 9 and 10 at 6:58/mile followed by 6-Mile Tempo at LTP+ with the following splits: 6:15 (3), 6:11, 6:07, and 5:56.
17 Total Miles including one-mile commute.
Wesley
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 45 mins on TM.
8 Total Miles including 2 Miles 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 6 Miles in 44:40 on TM; 8 striders.
8 Total Miles including 2 Miles commuting.
Wesley
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| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 Mile at a gas station in Amarillo, Texas after eight hours of driving.
I'm a late entry to the Jemez Mountain Trail Run 50 Mile that has a 5:00 am start tomorrow in Los Alamos. Just over 300 Miles of driving to go... I may even make it to the race briefing at 5:30 pm!
So what's running at elevation like?
Wesley
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| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
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| | Race: |
Jimez Mountain Trail Run 50 Mile (52.5 Miles) 10:54:14, Place overall: 20, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.00 | 0.00 | 0.00 | 0.00 | 55.00 |
| Beautiful day with clear skies and stunning views in Los Alamos, New Mexico.
As a late entry into this race, I knew going in that the elevation gain at altitude would be challenging after a 13-hour drive from Arkansas, and more significantly, no taper. Nevertheless, I am so glad I made the decision to run The Jimez Mountain 50, with its 11,000' of cumulative elevation gain at an altitude range between 7,080' and 10,436.
I learned a lot about myself yesterday, pulling myself out of a really dark place (mentally and physically) after getting lost and running an extra mile or so at Mile 16 at 10,400'.
Also, I was fortunate to have the opportunity to meet and visit with ultra running great, Nick Clark, who was a genuinely awesome, thoughtful guy. Nick, who is sponsored by Altra, won the race for the third time in 8:27.
As for me, I descended the final 10 Miles like my hair was on fire to break 11 hours, finishing 20th overall, 18th male, and 10th in my age group.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(7) |
| | 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 1 hour in a far too hilly neighborhood...quads are thrashed, but it was nice to sweat a little back home in the Arkansas heat.
7 Total Miles including one-mile walk.
Wesley
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| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 79 mins on TM.
13 Total Miles including 3 Miles commuting and a one-mile walk with Charley.
Wesley
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| 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 | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 8 Miles in just under 59 mins on TM; 4X.5 Mile Repeats at 5:56, 5:52, 5:49, and 5:46 pace to try and shake loose whatever is weighing down my quads.
10 Total Miles including 2 Miles commuting/walking.
Wesley
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| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 12 Miles in 96 mins on TM.
16 Miles including 4 Miles commuting/walking.
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 | | 3.00 | 9.00 | 1.00 | 0.00 | 13.00 |
| 12 Miles in 82:45 on TM; Miles 3-9 at 6:58/mile, Mile 10 at 6:44, Mile 11 at 6:27, and Mile 12 at 6:15 with a fast finish.
13 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles, including 10X100m striders at Scott Field track.
8 Total Miles including 2 Miles walking to and from church and at the park.
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 | | 301.50 | 70.00 | 23.00 | 12.50 | 407.00 |
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| Night Sleep Time: 174.50 | Nap Time: 0.00 | Total Sleep Time: 174.50 | |
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