| 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 | | 205.50 | 34.50 | 3.00 | 10.00 | 253.00 |
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| Night Sleep Time: 151.50 | Nap Time: 0.00 | Total Sleep Time: 151.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.50 | 13.50 |
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Long workout today to exercise the demons...10.5 Miles in around 82 minutes on the treadmill set to 1.0, followed by 20 minutes on the incumbent bike to loosen the legs up enough for an additional 3 Miles in 23 minutes on the treadmill; final mile on the treadmill included 4X200m striders at 5K pace, which may not sound like much, but I was proud of myself. After an ice bath, two California Kitchen frozen pizzas, and two...check that...three glasses of wine, I think I'm recovering nicely. 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 | | 0.50 | 4.00 | 0.00 | 0.00 | 4.50 |
| 4 Miles in 27 minutes and a half-mile cool down; a couple of miles of trails and hills made this a good, hard effort. Off to Malvern/Hot Springs for my cousin's wedding. Congrats kids! 55 Miles for the week. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Miles, with my Dad, along Highway 171 between Malvern and Hot Springs, Arkansas. Not too hot because we started around 5:30 am. Heat coming later, though.
Diamond Hogs moving on to the Championship Game in the NCAA Regionals. Pig Sooie!
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 | 0.00 | 8.00 |
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8 Miles with Dave (DSM) and Kevin Lemley, on a humid morning along the North Little Rock River trail; even caught a light shower, which was nice.
Nine consecutive days of runnin with very little soreness in my knee. May have kicked it!
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 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles, solid effort, on a nice afternoon in my West Little Rock neighborhood. Kept my foot on the pedal for the first 4 miles, worked hard on all inclines, and cleared my head in the process. One of those runs with deeper implications for life. Heavy. 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 | | 9.00 | 1.00 | 0.00 | 2.00 | 12.00 |
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AM: 6 Easy Miles on a nice, dare I say coolish, morning in my neighborhood. Keep the blood flowing run...I was up anyway. Busy day ahead. PM: 1 Mile warm-up, 1 Mile at 6:58, and 4X800m repeats on treadmill set to 1.0 incline. Total: 12 Miles. 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 | 0.50 | 12.00 |
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AM: 8 Miles in just under an hour on the treadmill; ran the final mile at sub-7:00 (for no other reason than to finish my workout in under an hour).
Too much basketball on SportsCenter. Don't get me wrong, it's been a descent NBA Playoffs, particularly the Eastern and Western Semis, but I don't need to hear everyone's perspective the morning after. Just show me Russell Westbrook dunking on Tim Duncan and Paul Pierce giving King James a facial, and I'm good. Stick with the highlights, brother. Save the commentary for the afternoon/evening when I can get a little Wilbon and Magic pre-game analysis. When do the Olympics start anyway?
PM: 4 Miles in 29:15, including a 200m strider at the end of each mile, on the treadmill.
TOTAL: 12 Miles.
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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 Miles in 63 minutes on a great morning, 65 degrees, in lovely downtown Little Rock. Headed south this morning from my office down Scott Street all the way to Roosevelt, where I slipped under the Interstate, ran through the Little Rock National Cemetery, and headed back North up Confederate Blvd., and then College (I think), before getting my bearings at the 4 Mile mark and entering the Heifer International Global Village (and International HQ) from the south entrance. Jogged along the path behind Heiffer and the Clinton Presidential Library, crossed over the old Rock Island (Clinton) pedestrian bridge, reconnected with the River Trail in North Little Rock, and headed back east. Crossed back over the Junction bridge, another of Little Rock's pedestrian bridges crossin the Arkansas River, and "toured" he Riverfront Sculpture Garden behind the Peabody Hotel, which is near the finish line of my hometown race, the Little Rock Marathon.
Very urban, gritty, fulfilling, and insightful run. Little Rock/North Little Rock has a lot to offer, and unfortunately, many of its residents know nothing about such opportunities. For example, who knew that Little Rock had a well-endowed and vibrant public arts committee contributing to the quality of life of the City's residents. In October, the Sculpture in the River Market Committee will host the sixth annual Sculpture in the River Market event, featuring local and national artists, public and private showings, and a public art competition with the winner awarded a $60,000 commission to instal a work in Riverfront Park (along the Arkansas River). Check out the link below if you want more information:
http://www.sculptureattherivermarket.com/
Finally, Little Rock features a number of sculptures tied to Arkansas historical events, individuals, etc., including the Little Rock Nine sculpture, Testament, which was dedicated to the Little Rock Nine on the eve of the 50th Anniversary of the Central High Crisis. The installment of this piece received national press, such as the USA Today article at the link below:
http://www.usatoday.com/news/nation/2007-08-29-Littlerock_N.htm
It's sort of like my recent trip to Detroit, which was excellent. People often have preconceived notions about a place despite having never been there. They judge it based on a snapshot of what they see on the news or hear third-hand from someone who was there for a two-hour business trip. There are some great U.S. Cities out there that do not receive enought credit and/or get a bad rap based on infamous, historical events. Respect the history...but focus on the present.
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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 Miles with my Dad on a nice morning along Highway 171 between Malvern and Hot Spring, Arkansas. Talked about politics, life, and everything in between. Good run.
Good mileage week, and 14 days of consecutive running. May need a day off...
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 | 0.50 | 0.00 | 0.00 | 7.50 |
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My brother will appreciate today's run. Every time he's back home in Arkansas, Luke loves hitting the trails at Lake Catherine State Park, which is only a few miles from my parents' home between Malvern and Hot Springs, Arkansas.
First 4 Miles were rugged and steep single track trails; took Falls Branch Trail to the Waterfall, then headed straight up for over a mile on Mountain Dam Trail; after taking in some truly breathtaking views of Lake Catherine and the State Park, I headed back down and reconnected with Falls Branch. I topped off a great effort, on little sleep, with 3.5 Miles on the pavement around the campgrounds.
Trails Miles at 9:14/mile; Road Miles at 7:26/mile; 7.5 Total Miles in 1:02:47.
Tough running today. As the old Hogs' B-Ball Coach, Nolan Richardson, was fond of saying, "If you ever see me in a fight with a bear...worry about the damn bear." I felt the same way after today's run. 15 days and counting.
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 | | 6.50 | 0.00 | 0.00 | 1.00 | 7.50 |
| 5 Miles on Scott Field track followed by 8X200m repeats with 200m jog between repeats. 7.5 Total Miles. Better workout than expected... 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 | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 1:09 on treadmill set to 1.0 incline. Ran Miles 7 and 8 at 6:44 and 6:40, respectively, but something's going on with my left foot/achilles. Pretty sore today. It loosened up during the run, so I'm cautiously optimistic. Probably wouldn't kill me to get more sleep, but I find myself doing things that are far more satisfying...lots going on and the late evenings are one of the few opportunities I can find peace. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy Miles on treadmill set to 1.0 incline. 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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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Up at 4:30 am to meet Dave, Kevin, and one of Kevin's firm's law clerks, Abtin, on a perfect morning of 65 degrees in downtown Little Rock. Ran 12 Miles primarily along the North Little Rock River Trail, turning around at the 6 Mile Mark just past the Burns Park Soccer Complex. With the exception of Mile 6, which I ran in approximately 6:35 to catch-up after taking a bio break, we cruised for most of the run just below an 8:00 pace. Good times. Good conversation. Giving a presentation today on visual / public art and its impact on he quality of life of Little Rock's residents. Talk about being underqualified...but I tend to compensate with over-preparation. Looking forward to it. It's part of my leadership training through the Little Rock Regional Chamber of Commerce.
Wesley |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 1.00 | 0.00 | 1.00 | 8.25 |
| PM (early): 6 Miles on North Little Rock River Trail. PM (later): 4X400m repeats on my parents' land in my Barefoot Trail Gloces; 2.25 Total Miles, which included jogging rest and quarter mile cooldown. Just one of those "why the hell not" workouts before a great dinner with my folks. Total: 8.25 Miles 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 | | 0.75 | 4.00 | 0.00 | 0.00 | 4.75 |
| Half-mile down driveway to warm up follwed by 4-Mile out-and-back loop at 6:49/mile along Hwy.171 between Malvern and Hot Springs; with quarter mile jog to cool down, I ran 4.75 Miles, which gives me 55 Miles for the week. Three good mileage weeks in a row despite nagging soreness in my knee, and now my achilles. I definitely would have gone longer today, but I'm playing in the St. James UMC Golf Tournament, which raises money to build fresh water wells in the Congo. There are worse reasons to play golf... 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 |
| 11.5 Miles on a steamy Sunday, mid-morning run at Lake Catherine State Park. Ran all three trail loops, in order of difficulty, starting and finishing each at Trailhead: 1.75 Mile Falls Branch Trail; 3.25 Mile Horseshoe Mtn. Trail; and 3.5 Mile Mtn. Dam Trail. 8.5 Miles of steep and rugged single track trails at approx. 9:30/mile. Cooled down (stretched out) with 3 Miles at 7:30/mile on the streets around the campgrounds and park area. 11.5 Total Miles. Happy Father's Day to my Dad, Mark, and all the other Dads out there. My Dad inspires me, and he has made me a better runner and a better man. Love you Dad! 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 | | 5.00 | 0.50 | 0.00 | 2.00 | 7.50 |
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3 Easy Miles followed by 4X800m repeats at 5k Pace on treadmill set to 1.0 incline; half-mile at 6:58 to cool down for 7.5 Total Miles in just under 55 minutes. Hogs in Winners' Bracket of College World Series against two-time defending National Champion Gamecocks. It's too bad we ended up on the same side of bracket, but the Razorbacks are rolling with a deep bullpen and timely hitting. Get'em boys! Watching the game and eating Mexican food with my Dad tonight. Good times... 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 | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| 11 Miles in 1:22 on a hot and humid morning along the River Trail in North Little Rock; ran with Kevin, Dave, and Abid for 2 Miles at 8:00/mile; with Kevin and Dave through Mile 7 at approx. 7:45/mile; and Miles 8-10 with Kevin at 6:27/mile. Including cool down mile, I ran 11 Total Miles. Why doesn't everyone appreciate the power of endorphins? Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.50 | 8.00 |
| AM: 8 Miles in 62 minutes, including 12 striders (200m), on the hotel treadmill set to a 1.0 incline. In Dallas for deposition training through the National Institute for Trial Advocacy. Getting started pretty early tomorrow, so alas, I must retire after a long and productive day. Feeling at peace with myself for the first time in a long time. Enjoying Jurek's book and some soul searching to recalibrate my lifestyle. Best, 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 | | 2.00 | 2.00 | 0.00 | 1.00 | 5.00 |
| Short 4-Mile Progressive run at 7.30, 6.58, 6.31, and 6.00 on treadmill set to 1.0 incline; 1 Easy Mile to cool down for 5 Total Miles. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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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 in 30 minutes on treadmill set to 1.0 incline. 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 | 0.00 | 0.00 | 0.00 | 12.00 |
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12 Miles in 1:49 with my co-worker and fellow FRB'r, Dave, on a hot, hot, hot Monday in Little Rock. We're looking at triple digit heat with a 110 Heat Index today. And people actually question why Dave, Kevin, and I get up so early? Self preservation.
I have discovered my true love--a love that may have existed before I was even aware of it: heavy, consistent mileage, growing stronger each mile (and each day). And I was surprised by joy, if you will. I've always embraced the discipline necessary to be a committed distance runner, but the passion was and is missing at the shorter distances. Even the shorter training runs...but the rhythm, energy, and spiritual connection I feel when going long...makes me strong. And gives me peace.
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 | | 10.50 | 4.00 | 0.00 | 0.00 | 14.50 |
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am: 2 Easy Miles followed by 4 Miles in 26:30 (MP) on treadmill set to 1.0 incline. Not a lot of time this morning with a hearing scheduled at 9:30 am, but I had a lot of spring in my legs. Ran light and free, and MP felt easier than it had in weeks. Lots of clarity...running and otherwise.
pm: 8.5 Miles in 1:07, between 8:00 and 7:41 pace.
Total: 14.5 Total Miles.
Wesley
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| 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 | | 6.00 | 3.50 | 0.00 | 0.50 | 10.00 |
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am: Heaven is for real...61 degrees and cool in lovely Little Rock, Arkansas. Unfortunately, because I forgot to reset my phone alarm for 4:30 am rather than 5:00 am (when I got up), I only was able to get in 7 Miles before showering and running to an 8:00 am meeting (I generally do not count "running" to meetings toward my mileage). I had told Dave to go ahead and get started at 5:30, and I started around 6:15 and ran pretty quickly to the 3.5 mile mark on the River Trail; turned around and ran the final 3.5 Miles of Dave's 11 miler.
pm: 3 Miles in 22:00, including 4X200m striders at sub-6:00 pace.
Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles along the River Trail on a morning creeping toward the mid-80s by the end of the run at 7:15 am. Forecast calls for 105 today! Ran the first six miles and last mile with my buddy, Dave. Of course, I had planned to run the entire eleven-miler with Dave, but at Mile 6, I remembered leaving my keys in the bathroom at the tornaround, so I had to back-track a quarter of mile. I then amped it up a little in an attemp to catch Dave, who continued running after I insisted. I didn't catch him ubtil we hit the Broadway Bridge, just under a mile from our office. I continue to be so impressed with Dave's committment and dedication to his craft. 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Easy Peasy Miles on another hot hot hot one in the Natural State. Hate to think what August will be like! Got to keep it rolling though; make progress, grow stronger; what else? 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Half-Mile warm-up down my parents' driveway; 15 Miles in 1:54:22 traveling west into Lake Catherine State Park, turning around at Visitors' Center near campground and heading back east; half-mile cool-down for 16 Total Miles. It was a hot one, 104 degrees with the index approaching 110. After finishing off my electrolyte drink at Mile 8, it was touch and go...actually jumped into a creek near Mile 12 to get my body temperature down. It felt awesome, and frankly, I wanted time to stop for a while--freeze that moment--but alas, I got out and ran the final 4 Miles relatively refreshed (and safe). 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 | | 205.50 | 34.50 | 3.00 | 10.00 | 253.00 |
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| Night Sleep Time: 151.50 | Nap Time: 0.00 | Total Sleep Time: 151.50 | |
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