| 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 | | 239.50 | 57.00 | 4.00 | 13.50 | 314.00 |
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| Night Sleep Time: 184.00 | Nap Time: 0.00 | Total Sleep Time: 184.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in just under 80 minutes in the pouring rain in Little Rock; ran pretty strong for first 8 Miles (sub-7:00) given the wind and pounding rain; slowed considerably (8:00) as I hit the steep climb up Overlook and through the hills of Camack Village back to my house. 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 | | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
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13 Miles in 94 minutes and change on a beautiful afternoon in he Ouachita National Forest starting at Lake Sylvia campground and proceeding up, up, up, and along County Road 132 (mostly packed gravel) for the majority of this out-and-back run. Good effort. 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 | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 58:00, including 4 striders, on TM; 9 Total Miles including one-mile commute. 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 9 Miles, including 8X200m striders, in just under 68 minutes on TM. 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 | 4.00 | 2.00 | 0.00 | 8.00 |
| 6-Mile Progressive in 39:30 (6:58 - 6:11 pace) on TM; 8 Total Miles including one-mile cool-down and 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 58:56 in and around Little Rock's Midtown and Hillcrest neighborhoods on a nice, overcast afternoon. 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 | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| 6 Miles, including 6X.25 Mile repeats at 5k pace. 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 | 12.00 | 0.00 | 0.00 | 19.00 |
| 19 Miles in 1:19:34 on a 90 degree afternoon in Hot Spring and Garland County, Arkansas. Starting from parents home, I ran west along Hwy. 171 into Lake Catherine State Park (Miles 1 - 6 at 6:53/mile), 2.75 more paved, but hilly, miles to trailhead at Lake Catherine campground, and a 1.5 steep and rugged loop (8:57/mile average) on the Falls Branch Trail past the waterfall and back to the trailhead. Back on the pavement at the 10.25 Mile mark, I averaged 7:24/mile for the return trip back east on Hwy. 171, up my parents driveway, and into a cool shower. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8-Mile out-and-back along Hwy. 171 near my parents' home. 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 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 56:55 on TM; Miles 5 and 6 at 6:58/mile and Miles 7 and 8 at 6:44/mile. 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 | 2.00 | 10.00 |
| 9 Miles in 67:00 on TM; Mile 5.5 - 6.5 and Mile 8 at 6:00 pace after being inspired by NCAA Championship Women's 5000m showing on ESPNU. 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 24 Miles in 3:54:33 in the Ouachita National Forest. Much of the run was on Forest Service Roads, but the grueling route also included several miles single track climbing on the Ouachita Trail, where I ran up on a black bear (who thankfully ran the other way), several deer, and a big turkey; what I did not see is a single human being, vehicle, or even much trace of human life. As to the bear, he must have been intimidated by the fierce look on my face as I pounded away 9:30 minute miles in 96 degree heat with a heat index of 100. My mother tells me I am fortunate, and I think she said blessed as well, to have seen a bear in the wild. Indeed, it was cool. 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 | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 9 Miles, including 8X200m striders, in 70 minutes on TM; 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 77:30 with Dave along the Arkansas River Trail starting from Two Rivers Bridge in 90 degree heat; 11 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles on a overcast Father's Day morning; ran 1.25 Miles to Scott Field track, and starting at Mile 2, ran a "dig" up the grass/dirt beside bleachers every quarter mile for 10 total digs; took a long loop home to wrap up the workout. 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 | 0.00 | 9.25 |
| 9.25 Miles in 1:10:44 (7:39/mile) on a warm and humid morning. This is the earliest I've run in months, and it took me 5 or 6 miles just to get loose. I actually ran Miles 6 and 7, climbing along Miles 15 and 16 of the Little Rock Marathon course, pretty strong. 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 | 4.00 | 10.50 |
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8.5 Miles in 58:00 on a hot afternoon near 90 degrees in Little Rock; ran 1.25 Miles from my house to the Scott Field Track, another quarter mile to finish a good warm-up, and then, after removing my shoes and socks, ran 4X1 Mile Repeats at 5:24, 535, 5:43, and 5:55 with half-mile recovery jogs on the infield grass of the track; slow cool-down on the return home to round out the workout. 2 Miles of commuting between car and office earlier in the day for 10.5 Total Miles today. 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 | | 2.25 | 6.00 | 2.00 | 0.00 | 10.25 |
| 9.25 Miles in 62:27 on TM. After warming up with a 7:13 Mile, I ran a 7-Mile Progressive from slow MP to my personal best HMP: 6:58, 6:49, 6:45, 6:40, 6:31, 6:22, and 6:11; after a quarter mile recovery and bio break, I ran last mile at 6:58. 10.25 Total Miles including one-mile commute. Back-to-back quality workouts during a low mileage week designed to give my body (and mind) some rest while remaining sharp. 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 | 4.00 | 0.00 | 2.00 | 13.00 |
| 13 Miles on a hot first official day of summer in the Natural State. Ran first 6 Miles right at 7:00/mile along the infield of the Magnet Cove High School track; Miles 7 - 9 at 7:40/mile; Miles 10 - 13 untimed and barefoot. Mixed in 8 fast(er) quarters at 6:00 pace during the workout. These made me tired and thirsty. 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM: 8.25 Miles in 59:18 on a hot mid-morning run from parents' house to Lake Catherine State Park, where I met my wife, Dad ("Papa"), and kids for some swimming and sand castle building. PM: 2.25 Miles testing out my New Balance MT 110s that arrived in the mail over the weekend. Total: 10.5 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 | | 15.00 | 4.00 | 0.00 | 0.00 | 19.00 |
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AM: 9.75 Miles in just under 73 minutes on a muggy morning, around 80 degrees, along the Arkansas River Trail.
PM: 8.25 in just under an hour on the TM.
Commute: 1 Mile.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.50 | 14.50 |
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AM: 9.5 Miles in 74 minutes on TM; 4 striders. PM: 3 Easy Miles. Total: 14.5 Miles including two miles of 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 | | 12.00 | 5.00 | 0.00 | 0.00 | 17.00 |
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AM: 11 Miles in 82:00 on TM, includes Miles 7 - 11 at 6:58 - 6:31 range.
PM: 5 Miles in 35:35 on a hot afternoon along the Arkansas River Trail.
Commute: 1 Mile
Total:
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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 | | 12.50 | 0.00 | 0.00 | 1.50 | 14.00 |
| AM: 8 Miles in 63 minutes on TM; 4X200m striders during Mile 8. PM: 5 Miles, including 4X400m repeats, on a hot afternoon (heat index of 105) in Little Rock. Toal: 14 Miles including one-mile commute. 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 | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
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AM: 6 Miles with Dave and another local runner, Steve Preston, on a muggy morning of 84 degrees along the Arkansas River Trail starting from our downtown Little Rock offices; Dave and I hit the TM in the gym for five more miles after Steve peeled off to head to work; 11 Total Miles at approximately 7:30/mile with Mile 11 (TM) at sub-7:00.
Noon: 3 Easy Miles on a hot afternoon.
Commute: 1 Mile
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 1:58:00 at Pinnacle Mountain State Park; two 2.75 Mile loops on the Base Trail (rocky, single track), followed by a 1,022 foot ascent on the West Summit Trail and descent on the East Summit Trail (31:00 up and down), closing out the workout with 3 Easy Miles on the Base Trail and paved King Fisher Trail. 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 | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Met Dave at 7:00 am on a beautiful morning at Two Rivers Bridge; 10 Miles in 1:10:57; Miles 1 - 8 at 7:18/mile and Miles 9 & 10 at 6:18/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 | | 239.50 | 57.00 | 4.00 | 13.50 | 314.00 |
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| Night Sleep Time: 184.00 | Nap Time: 0.00 | Total Sleep Time: 184.00 | |
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