| 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 | | 98.25 | 75.50 | 8.00 | 14.60 | 196.35 |
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| Night Sleep Time: 115.75 | Nap Time: 11.00 | Total Sleep Time: 126.75 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles in 33:59 (6:48/mile) on another blistering afternoon in Little Rock; felt pretty good despite maybe my longest stretch of consecutive running days in my life (8). With a "Man Day" canoe trip planned for Saturday, the streak may stop at 10 days, however, which is probably a good thing so I don't end up hurting myself. Targeting 50-52 Miles again this week as I continue to gradually build toward 60 Miles/week of base mileage. 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15.25 Miles Easy in just under 1:54:00 (7:25 pace); needed to get in a long run after being forced into a rest day yesterday due to conflicts at work. Out the door by 4:20 am on my off day. And we wonder why non-runners think we're crazy. Nice run despite 80-85 degree temps and high humidity. Being out ahead of the morning commute traffic, I was able to run on some typically busy streets while making a long loop around West Little Rock. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
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Out the door a little after 4:00 am for a quick run to hit 50 miles for the week. After a 1-mile warm-up, I bumped it up for 3 Miles in 19:39 (6:33/mile); quarter mile jog with two striders to cool down for 4.5 total miles. Headed up to north central arkansas with some friends in a few minutes to float the Spring River near the Arkansas-Missouri border. I'm very much looking forward to this "Man Day", as one of my buddies like to describes it. I have not been canoeing in several years. Wesley
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| 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 | | 4.50 | 11.00 | 0.00 | 0.00 | 15.50 |
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am: 10 Miles in 1:11:54 in my neighborhood on a warm morning (80+ degrees). After a 2-mile warm-up and bio break, I put forth a pretty good effort for 8 Miles at 6:59/mile. Pace wasn't as consistent as I'd like, hovering between 6:30 and 7:30, but I finished strong, running Mile 10 right at 6:40.
pm: 5.5 Miles on treadmill; 2-mile warm-up, 3 Miles at 6:58, and half-mile cool down.
Total: 15.5 Miles, 11 at sub-7:00 pace.
Wesley |
| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 6.50 | 0.00 | 1.50 | 13.50 |
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am: 8.5 Miles in 59:47 in my neighborhood on a pretty nice morning, 75 degrees, in my West Little Rock neighborhood. After a 2-mile warm-up (7:20/mile), I picked up the pace and ran 6.5 Miles at 6:57/mile. pm: 2-mile warm-up (7:30/mile) followed by 3X0.5 Mile Repeats at 3:00/repeat (6:00 pace); half-mile easy jog to recover after each repeat for 5 total miles.. Total: 13.5 Miles, 6.5 at sub-7:00/mile pace and 1.5 at 6:00/mile. Wesley
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | 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 6:58/mile on treadmill set to 1.0. 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles Easy is all I had in me today. This is been a tough week, personally and professionally, and I've never been more convinced that the mental side of running is equally as important as the physical. Without the proper motivation, you cannot run...at least not well. However, things are looking up on a beautiful, albeit hot, weekend in Little Rock. Some time at the pool with the wife and kids is exactly what I needed. I will probably take Sunday off as a mental health day of sorts. God bless, Wesley |
| Night Sleep Time: 0.00 | Nap Time: 5.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.00 | 0.00 | 2.50 | 7.00 |
| I got up in some good speed work late this afternoon, and despite the 90 degree heat, I felt like it was exactly what I needed to recharge my batteries. Today's workout included the following: 3 Miles at 6:35/mile; 4X400m at 79, 76, 79, and 79 seconds respectively; 3X800m at 2:46, 2:55, and 2:56 respectively; and 800m easy jog to cool down. Including 200m walk/jog after each quarter, and 400m walk/jog between 800's, I ran 7 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 | | 0.00 | 1.00 | 1.00 | 1.00 | 3.00 |
| Ran out of hours today (wish days were longer), so I had to improvise with a 3 Mile tempo/progressive run: 1 Mile at 6:40 (MP), 1 Mile at 6:18, and 1 Mile at 6:00 (5K) on the treadmill set to 1.0 incline. Felt pretty good. 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 | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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am: 8 Miles in 59:00 in my West Little Rock neighborhood on a warm morning; 2 easy miles followed by 6 Miles at 7:10/mile. 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 | | 10.50 | 1.00 | 0.00 | 1.00 | 12.50 |
| am: 8 Miles Easy in WLR neighborhood. pm: 4.5 Miles in WLR neighborhood, and it was an interesting workout; 1 mile at sub-7:00, but I had to back it down for a couple of easy miles after developing a strange, unexplainable side-stitch (hydration issues perhaps?); then I kicked it up to 5K pace for a half-mile (2:55), followed by an easy half mile, another quarter mile at 5K pace (1:27), and a quarter to cool down. Total: 12.5 Miles, mostly easy stuff with a couple token repeats. |
| 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 | 4.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Miles this afternoon in Malvern, Arkansas, and it was a little warm (98 degrees!); working from my Dad's office (we work for the same Company), I ran an easy mile to the start line of the Malvern BrickFest 5K, which happens to be next Saturday, and in which my Dad and I may participate depending on how his calf and my right knee feel this week. From this point, of course, I ran most of the BrickFest 5K race course (3 Miles) in just under 20 minutes (approx. 6:37/mile), followed by 2.5 very easy miles in the bright, bright sun. 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles Easy with my Dad on Hwy. 171 between Malvern and Hot Springs, Arkansas. Out the door by 4:30am because I had to get back to Little Rock to participate in a golf tournament/fundraiser hosted by my church, St. James UMC (8:00am tee time). And as if I hadn't logged enough hours in the Arkansas Summer heat, I even found time to mow the yard this afternoon! My in-laws came over for dinner and a movie, and all in all, it was a very good day, but a long one...off to bed. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
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7 Miles at 6:58 followed by 2 Miles Easy on treadmill set to 1.0.
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 | | 5.00 | 1.50 | 0.00 | 4.00 | 10.50 |
| Speed work on the treadmill during lunch, including the following: 0.5 Mile warm-up; 1 Mile at 6:58; 2X0.25 mile repeats at 5:46 pace; 6X0.5 mile repeats, 4 at 5:52 pace and 2 at 6:00 pace; 2X.025 mile repeats at 5:46 pace; 2.5 Miles Easy; and 0.5 Mile at 6:58. Including half-distrance easy jogs after each of the 10 repeats, I ran 10.5 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 | | 5.00 | 3.00 | 2.00 | 0.50 | 10.50 |
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My Dad and I have decided to run the "BrickFest 5K" taking place in my parents' hometown of Malvern, Arkansas on Saturday, June 25 at 7:30am. As such, having done very little serious speedwork over the course of the last 6 weeks, today's workout was designed as a 5K tune-up.
Downtown Little Rock, 93 degrees:
After 3 Miles at 6:52 (MP), I picked up the pace for 2 Miles at 6:23 (Tempo), followed by 1 Mile Easy before heading back to my building'g gym for some water.
JP Fitness, Metropolitan Tower, Little Rock:
After dripping sweat all over the elevator and grabbing a couple swigs of water, I ran 4 Miles Easy on the treadmill set to 1.0 incline, and closed out the early afternoon workout with a half-mile at 5:46 (target 5K pace, though maybe not Saturday).
Ideally, I would have liked to run the 2 outside, tempo miles a little faster than 6:23, i.e., a little closer to 5K pace, but it was hot and hilly, and I just didn't have much in the tank. Hopefully, a total rest day on Friday will pay dividends.
10.5 Miles Total, 3 Miles at MP, 2 Miles at TP, and 0.5 Mile at 5KP.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Race: |
Malvern BrickFest 5K (3.1 Miles) 00:18:26, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.50 | 0.00 | 3.10 | 11.60 |
| Good result this morning at the BrickFest 5K, part of the week-long festival associated with the brick industry in Malvern, Arkansas. With about 300 runners in the field, this is a descent sized race by Arkansas standards. As such, I had no idea if, or how much, speed was in race. So of course I jumped out early and ran with the front of the pack, a couple of high schoolers who faded at Mile 1 (5:35 split). At the turn (9:01 split) of the out-and-back course, I was out in front of a pack of three runners by about 50 yards, and at Mile 2 (11:45 split), there was only one runner within striking distance. We both struggled up a brutal, quarter-mile hill early in the third mile, but turning toward the finish at Mile 3 (17:55 split), I was able to hold the lead and win by about 10 seconds. My Dad, Mark, ran strong as well, finishing in 22:06, good enough for first in in age group (55-59) and second in the "Grand Master" Division (50+). After the race, my wife brought my kids down to the City Park, where we very much enjoyed ourselves on the huge, inflatable "bouncy houses." And the fresh squeezed lemonade was hard to beat on a 95 degree day! Including a 2.5 mile warm-up and 6 more miles (3 at a sub-7:00 effort) between the race and awards ceremony, I ran 11.6 total miles. 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 | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in just under 61 minutes in my West Little Rock neighborhood; 5 Miles Easy in 40 minutes, followed by 3 Miles at approximately 6:53/mile (incorporating 6 striders, which accounted for the faster pace). 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 | 4.00 | 4.00 | 0.00 | 12.00 |
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am: 8-mile tempo run on treadmill set to 1.0, including 3 Miles at 6:58/mile, 4 Miles at 6:31/mile, and 1 Mile at 6:58.
pm: 4 Miles Easy on treadmill set to 1.0, following by some light strength training and a few minutes in the sauna.
Total: 12 Miles Total, including 4 Miles at MP and 4 Miles at TP.
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 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 Miles pushing my kids, Max (3) and Sophie (1), in the "BOB" around my West Little Rock neighborhood. 2 Miles to the duck pond where we fed a couple of ducks, which Max named "Ducky" and "Mama", consistent with his typical naming conventions; and 2 Miles back to our house.
Fun late afternoon run.
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 | | 12.00 | 2.00 | 0.00 | 1.00 | 15.00 |
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am: 11 Miles Easy in downtown Little Rock and along the Little Rock side of the Arkansas River Trail; met a former co-worker, Dave, in our building's gym at 5:15 am before hitting the trail around 5:30 am. Beautiful morning of 75 degrees, at least 5-7 degrees cooler then it's been for the last three weeks. We had some showers yesterday, and the "cool" front seems to have provided us with a small break from the record-breaking heat.
Dave is training for the Philly Half-Marathon. It was a nice, relaxing run.
pm: 2 Miles at 6:58/mile followed by 2X.5 mile repeats at 2:46/repeat on treadmill set to 1.0 incline. Including quarter mile easy job after each repeat and half mile cool-down, I ran 4 Miles Total.
Total: 15 Miles, mostly easy stuff with a couple of fast intervals on the treadmill.
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 | 5.00 | 1.00 | 0.00 | 8.00 |
| 8 Miles in 56:00 on treadmill set to 1.0 incline. Today's run included the following: 2 Miles Easy at 7:30/mile; 3 Miles at 6:58/mile; 1 Mile at 6:40; 1 Mile at 6:18; and 1 Mile at 6:58. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.25 | 75.50 | 8.00 | 14.60 | 196.35 |
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| Night Sleep Time: 115.75 | Nap Time: 11.00 | Total Sleep Time: 126.75 | |
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