| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 349.50 | 50.00 | 21.00 | 13.50 | 434.00 |
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| Night Sleep Time: 185.00 | Nap Time: 0.00 | Total Sleep Time: 185.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 84 mins on TM.
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 | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 8 Miles with Dave along the River Trail on a nice day around 73 degrees. Ran untimed and felt good picking up pace to sub-7:00 for 5-6 Miles.
12 Total Miles including 4 Miles walking (TM, commute, and park).
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 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 48 mins on TM.
8 Miles including 2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in 31 mins on TM; 4 striders.
6 Total Miles including 2 Miles commuting/walking.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 2 Miles walking on TM and a few minutes in sauna.
Took it really easy this week, and I'm hopeful my legs will respond favorably during tomorrow's War Eagle 50K in NW Arkansas. Lots of good runners registered, and I expect the pace to be fast.
3 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 |
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| | Race: |
War Eagle Tailtwister 50K (31 Miles) 04:18:39, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Arrived in Rogers, Arkansas late last night for the War Eagle Trail Runs, Tailtwister 50K, in Hobbs State Park.
The race was scheduled for a 6:30 am start, but a shuttle shortage (to the start line) caused a bit of a delay, and we got things kicked off a little after 7:00 am. I jumped out to an early lead on some beautiful, rolling singletrack trails winding through the State Park. Alone in the lead all day - a hot one with temps in the 80s and 100% humidity - I was fading a bit after the final aid station, with a couple of miles to go, but I continued to push as hard as possible with no idea whether anyone was in striking distance. She was.
Jenn Shelton passed me on the final climb less than a mile from the finish line. It was an incredible surge, as I could only watch while she crushed the hardest climb of the day. At this point of the race, I was simply trying to hold on and survive.
It really was a thing of beauty, and I learned shortly after the race that Jenn had passed the second place male (third overall), Justin Fanklin, on the final descent shortly before she locked in on me after discovering (from a photographer) that I was close. In fact, I was fortunate to hold off Justin, a good dude with whom I enjoyed visiting after the race.
This was a great day, and I want to commend my Dad for toughing out the rough conditions and completing his first 50K. His quads are thrashed from the descents, but Mark has a lot to be proud of after coming in just over 6 hours as the fourth 50+ finisher.
I ran 4:18:39, 9 minutes off the course record and exactly one minute behind the winner, Jenn Shelton.
Wesley
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| On the drive home from Rogers, I stopped to run and hike 21 Miles in Devil's Den State Park just south of Fayetteville. It was another hot day around 85 degrees, and during the 14.9 Mile Butterfield Trail loop through the rugged and rocky Ozark National Forest, I stopped several times to soak in the cool creeks and falls.
Very pleasant workout after a tough race yesterday.
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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 15 Miles in 2 hrs on TM.
18 Total Miles including 3 Miles commuting/walking.
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 | | 8.00 | 1.00 | 4.00 | 0.00 | 13.00 |
| 12 Miles in 86 mins on TM; Mile 7 at 6:58/mile and Miles 8-11 at 6:15/mile (LTP).
13 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 |
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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 |
| 10 Miles in 73 mins on TM; Miles 9 and 10 at 6:31/mile.
12 Total Miles including 2 Miles commuting/walking.
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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:52 on a hot afternoon around 91 degrees; hilly route from house to Hillcrest via H St., through Hillcrest along Lee St. and Kavanaugh, east on Markham, cutting over to River Trail via Park/Garland/Battery over railroad tracks (under Cantrell); followed River Trail west near Big Dam Bridge, turning onto and up Overlook Dr., through Camack Village into the Heights; turned South on University, then back west on Kavanaugh, to Hughes St, before crossing back over Cantrell to my Midtown home.
16 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 17 Miles in 2:22 on a pretty darn hot afternoon around 93 degrees. During this run, another hilly one - through Camack Village, over BDB twice (after realizing North River Trail still flooded), then downtown, back west on Markham, up Kavanaugh through Hillcrest, and back to my neighborhood via H - I carried one 20 oz. Gatorade, which I killed at Mile 11; averaged sub-8:00 through 13 Miles, then trudged home slowly as I was feeling the effects of the heat and insufficient fluid/sodium.
20 Total Miles including 3 Miles commuting/walking.
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 | 0.00 | 2.00 | 10.00 |
| 8X400m Repeats at 82, 80, 80, 80, 82, 80, 80, and 80 at Scott Field before church, already 80+ degrees and humid.
8 Miles in just over an hour for the workout and 10 for the day.
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 | | 27.50 | 5.00 | 0.00 | 0.50 | 33.00 |
| AM: 24 Miles in 2:58:30 on TM; Miles 17 and 18 at 6:58/mile and 19-21 at 6:31/mile; 4 striders during Mile 24.
PM: 6 Miles in 45 mins on TM.
Total: 33 Total Miles including 2 Miles commuting and a one-mile walk at the park with Evan and Charley.
I needed this kind of training day in a bad way, and my legs are happy; racing is overrated.
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 | | 4.00 | 2.00 | 3.00 | 0.00 | 9.00 |
| Really busy day, with work and my brother's family in town, and I didn't have an opportunity to run until past 6 pm (a rarity for me). I was scheduled for some tempo work today, and I gave it my best shot on low energy.
From my parents, I ran 8 Miles out and back along Hwy. 171. Managed 6:20 or so for Miles 2-4 (2 slightly uphill and 3-4 slightly down) and 6:30 for the final 2 Miles preceding the half-mile cool-down up the driveway. Extremely humid with lots of annoying horseflies harassing me along the way.
Only 9 Total Miles today but a pretty good late afternoon effort to salvage the day.
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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles on a hot and humid afternoon. I ran the roughly 9 Miles in 68 mins from my parents' home to the trailhead at Lake Catherine State Park, where I met my brother for 4 Miles of technical trail and a bit of scrambling up a small waterfall.
This was a moderately tough and enjoyable run that included a little bit of everything.
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 | | 4.00 | 2.00 | 2.00 | 1.00 | 9.00 |
| Another busy day at work delayed my planned workout, so I ran a speedy 5-miler in 31:30 on TM followed by a short sprint to pick-up my youngest at daycare!
Mile 1: 6:58
Mile 2: 6:49
Mile 3: 6:11
Mile 4: 6:00
Mile 5: 5:42 (.5) - 5:00 range
9 Total Miles including 2 Miles commuting and 2-Mile walk at park.
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 | | 27.00 | 2.00 | 0.00 | 0.00 | 29.00 |
| 27 Miles in just under 3:19 on TM; Miles 25 and 26 at 6:40/mile.
29 Total Miles including one-mile commute and one-mile walk with kids, who chose bikes as their preferred method of forward movement.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles walking with the family at Two Rivers Park this morning and the neighborhood park this afternoon.
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 | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 5X800m Repeats in 2:55, 2:53, 2:46, 2:48, and 2:48 at Scott Field on an 80 degree morning; not as fast as a month ago, but the last three were solid and close to target.
10 Miles for the workout and 12 Total Miles for the day after walking to and from church with my kids.
Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 4.00 | 0.00 | 0.00 | 26.00 |
| 24 Miles in 2:59 on TM; Miles 21 and 22 at 6:58/mile and 23 and 24 at 6:31/mile.
26 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 | | 9.50 | 2.00 | 4.00 | 0.50 | 16.00 |
| 14 Miles in just under 96 mins on TM; Miles 7-8 at 6:58/mile and Miles 9-12 at 6:15/mile (LTP); 4 fast striders during Mile 13 followed by one-mile cool-down.
16 Total Miles including 2 Miles commuting.
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 | | 14.00 | 5.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles in 2:04:50 on TM; Miles 13-16 at 6:58/mile and Mile 17 at 6:49.
19 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 5.00 | 0.00 | 20.00 |
| AM: Impromptu Tempo #2 for the week. After 2-Mile warm-up and Miles 3-6 in 6:58 - 6:44 range, I ran Miles 7-8 at 6:11/mile and Miles 9-11 at 6:00/mile; 11 Total in 72:45.
PM: 8 Miles in 61 mins on TM.
Total: 20 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 | | 17.00 | 2.00 | 1.00 | 0.00 | 20.00 |
| Originally planned to go outside and battle the heat and hills along the cliffs in North Little Rock, but as the afternoon waned, I settled for a tough treadmill workout consisting of the following:
Miles 1-4 at 7:47/mile and 1.0 incline;
Miles 5-8 at 7:47/mile and 2.0 incline;
Miles 9-10 at 7:30/mile and no incline;
Miles 11-13: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 5.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:31 and -2.0 incline;
Miles 14-16: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 6.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:22 and -2.0 incline; and
Mile 17 at 6:00 and -2.5 incline (the particular TM on which I was running wouldn't go any faster or further down).
20 Total Miles including 2 Miles commuting and one-mile walk at park after work.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking with the family in downtown Little Rock's River Market district.
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 | | 8.50 | 0.00 | 0.00 | 3.50 | 12.00 |
| 4X1200m Repeats in 4:25, 4:15, 4:15, and 4:25 at Scott Field on a very hot morning; 4 striders to stretch out during cook-down in way home.
10 Miles in 71:50 for the workout and 12 Total Miles for the day including 2 Miles walking with kids to and from church.
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 | | 10.00 | 7.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 1:45 on TM; Miles 9-10 at 6:58, 11-12 at 6:31, and 13-15 at 6:18.
17 Miles including 2 Miles commuting.
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 | 5.00 | 2.00 | 3.00 | 12.00 |
| 10-Mile progressive run in 62:30 on TM.
Splits: 6:58, 6:49, 6:40, 6:31, 6:18, 6:07, 6:00, 5:52, 5:39, and 5:27.
12 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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 349.50 | 50.00 | 21.00 | 13.50 | 434.00 |
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| Night Sleep Time: 185.00 | Nap Time: 0.00 | Total Sleep Time: 185.00 | |
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