| 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 | | 319.50 | 34.00 | 0.00 | 13.50 | 367.00 |
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| Night Sleep Time: 134.00 | Nap Time: 0.00 | Total Sleep Time: 134.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 22 Miles in 2:52 on TM set to 1.0. 25 Total Miles including 3 Miles of commuting/walking over the last two days. 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 | | 10.50 | 5.00 | 0.00 | 0.50 | 16.00 |
| AM: 9 Miles in 63 minutes on TM set to 1.0; 7:41 pace down to 6:18 pace, speeding up by roughly 10 seconds every mile. PM: 5 Miles in 39 minutes on TM; 4 striders. Total: 16 Miles including 2 Miles of commuting. 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 | | 18.50 | 0.00 | 0.00 | 0.50 | 19.00 |
| 17 Miles in 2:15 on TM; 4 striders. 19 Total Miles including 2 Miles of commuting. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 1:37:44 from my house in midtown east on Evergreen, Kavanaugh, and Markham to State Capitol, then continuing east on 7th, turning around at 7th and Cumberland, returning west on Capitol Ave to Markham, etc back home. Warm and muggy morning of 78 degrees. 14 Total Miles. Wesley |
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Another muggy early am run to kick odf the day. Legs feeling heavy and body worn down after little sleep the last two nights, so I needed something to jump-start my mind; ran 2 easy miles to Scott Field track where I gradually worked my way into a descent workout that included 8X400m Repeats; ran repeats 3-6 at 85 seconds and repeats 7 and 8 at 77 and 77 seconds, respectively. 8 Total Miles including cool-down back to house. 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 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles on a hot and humid afternoon along Hwy. 171 near my parents' home outside of Malvern; Miles 6 and 7 at MP on slight downhill grade and Mile 8 (cool-down) on trails located on my folks' property. Good week of running. Even better weekend with family! 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 | 8.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 68 minutes on TM set to 1.0; Miles 3 and 4 at 6:58, Miles 5 and 6 at 6:49, and Mile 7-10 at 6:31. 12 Total Miles including one-mile commute and 1 Mile with Max (eldest son, 6), Sophia (daughter, 4), and Charley (Yorkie, 8) on the one-third mile loop around the neighborhood park. Max jogged/walked all three loops with me; Soph did the first two on her balance bike). 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 | 1.00 | 17.00 |
| 15 Miles in 1:58 on TM set to 1.0; 8 striders. 17 Total Miles including one-mile commute and another mile with Charley at the park. 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 | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 86:44 on TM; Miles 9-12 at 6:58/mile. 13 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 | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| 12 Miles on TM set to 1.0; 8 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles around loop at neighborhood park; Mile 3 with son, Max, and Mile 5 with dog, Charley. 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 | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 10 Miles in 73:18 on nice morning of 61 degrees in Little Rock; out the door a little after 4am for some token speedwork; ran 2.25 Miles to Scott Field track, where I worked through 6X800m repeats at sub-3:00 per repeat (repeat 4 and 5 around 2:45); 1.25 Mile cool-down back to house. 12 Total Miles including strenuous two-mile hike to Petit Jean State Park Falls. 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 | | 19.50 | 1.00 | 0.00 | 0.50 | 21.00 |
| 17 Miles in 2:14 on TM set to 1.0 incline; Mile 16 at 6:58 and 4 striders at 2.0 incline during Mile 17. 21 Total Miles including 4 Miles of commuting and walking over the last two 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 | | 19.50 | 0.00 | 0.00 | 0.50 | 20.00 |
| 17 Miles in 2:15 on TM set to 1.0 incline; 4 striders during Mile 17. 20 Total Miles including 3 Miles of commuting and walking at park. 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 | | 16.00 | 5.00 | 0.00 | 0.00 | 21.00 |
| AM: 12 Miles in 90 minutes on TM (7:47 - 7:13 range).
PM: 6 Miles in 43 minutes on TM; Miles 1-5 at 6:58/mile.
Total: 21 Total Miles including 3 Miles of commuting/walking.
Wesley
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| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 18 Miles in 2:47:20 or 9:18/mile on a hot day, 90 degrees, in the Ouachita National Forest. From Lake Sylvia, I ran 1 Mile down Hwy. 324 to start of AT100 (7:59); 8.62 Miles on Hwy. 324 and primarily Brown's Creek Road, climbing to Flatside Pinnacle (1:10:48 or 8:13/mile); 3.21 Miles along Ouachita Trail to Brown's Creek (33:11 or 10:21/mile); 4.48 Miles continuing along Ouachita Trail back to Lake Sylvia (49:17 or 10:59/mile; .69 Mile up and down FSR 152 (6:05 or 8:59/mile) to stretch out and get an even 18 Miles.
Ran the 16.4 Mile stretch of the AT100 in 2:33:15 compared to last year's race split of 2:34!
20 Total Miles including 2 Miles of commuting and walking at park.
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 | | 5.00 | 6.00 | 0.00 | 2.00 | 13.00 |
| 12 Miles in 82:00 on TM; Miles 5-10 at 6:40/mile and Miles 11 and 12 at 6:00 and 5:56, respectively.
13 Total Miles including one-mile commute.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles walking around a hotel east of Nashville with my son, Evan, who wasn't interested in sleeping after 4:45 am.
Family is traveling to Charlottesville, VA, where we'll be staying with my brother's family for the week.
Wesley
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in approximately 3 hours and 20 minutes in the Blue Ridge Mountains near Charlottesville, VA. Starting from a local swimming hole at Sugar Hollow, my brother and I ran several secluded miles on backcountry trails before hooking up with the Appalachian Trail South in the Shenandoah National Park for 6 MIles out-and-back; total ascent over 8,000 feet.
Great, beautiful run before meeting our families and parents around 11:00 am for a cool swim at back at Sugar Hollow.
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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 8 Miles in one hour; 4X800m repeats at sub-6:00 pace (barely) on unresponsive legs on the Monticello High School track near my brother's home in Charlottesville.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles on a hot afternoon in Charlottesville. After 4.5 Miles through some nearby neighborhood trails and streets, I met my brother, Luke, at the base of Carter Mountain for 6.5 Miles of single track trails. This was a great, tough run, and I'm told these trails are a staple for many of C-Ville's local trail runners.
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 | 2.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:41 to Monticello Visitor's Center in Charlottesville, then up and down Carter Mountain, before heading back to my brother's house to pack for the drive back to Arkansas.
Lots of good memories (and good runs!) on this trip.
Wesley
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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 | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| AM: 19 Miles in 2:31 (7:57) on a nice morning around 70 degrees for most of the run. Starting from house, I ran downtown to State Capitol, then Clinton Library, crossing over Clinton Bridge into North Little Rock, then back west for 7+ Miles along the Arkansas River Trail; crossed Big Dam Bridge back into Little Rock, then up Overlook Dr. and through the hills of Camack Village back to my midtown neighborhood. One frozen Gatorade was sufficient.
PM: 10 Miles in 74:50 (7:29) on a cool evening following afternoon showers in Little Rock; from house to Evergreen, down Lookout to River Trail, up Overlook and through Camack Village back home.
Total: 31 Total Miles including 2 Miles of walking over the last two days.
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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles on a muggy morning along River Trail out and back from Two Rivers Bridge parking lot; four 90 second efforts at MP during latter half of run; shoes wet, legs heavy.
12 Total Miles including 2 Miles of walking at park.
Wesley
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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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles in 85 minutes on TM set to 1.0 incline; 4 striders at 2.0 incline during Mile 11.
13 Total Miles including one-mile commute and one-mile walk with Charley.
Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 319.50 | 34.00 | 0.00 | 13.50 | 367.00 |
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| Night Sleep Time: 134.00 | Nap Time: 0.00 | Total Sleep Time: 134.00 | |
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