| 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 | | 113.90 | 72.00 | 3.00 | 5.10 | 194.00 |
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| Night Sleep Time: 132.50 | Nap Time: 6.50 | Total Sleep Time: 139.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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8 Miles in 57:00 in my neighborhood on a warm, but nice, morning in Little Rock.
Pace was 7:08/mile, but in actuality, I only ran the last three miles hard; also included 8-10 striders on the downhill portions of this run.
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 | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| 5 Miles in my neighborhood on a nice morning (75 degrees) in Little Rock. 4 Miles Easy and 1 Mile at 6:10. Pretty tough out there today, however, because my right knee continues to get sore when I push my mileage above 40-45 (just hit 60 for the week). Everyone have a great holiday weekend. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Firecracker Fast 5K (3.1 Miles) 00:17:51, Place overall: 39, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 3.60 | 6.50 |
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Because everyone from Little Rock has to run the Firecracker Fast 5K at some point in their lives, I figured why not this morning. After hitting 60 total miles for the first time last week, I took Sunday off in anticipation of being a late entry in this race. Registered at 6:30 am for the 7:30 am start. Ran the race course in reverse (mostly uphill) for a 3-mile warm-up with two quarter-mile striders during the third mile. Not a lot to say about this race, or the insanely fast downhill course, other than that the field is loaded with current and former college athletes looking for a downhill PR and a shot at the $1,000 prize money. I ran 17:51 (5:45 pace) and finished 39th. And they don't even give age group awards, though I finished 5/49. The top 100 overall finishers do receive a pretty cool "firecracker" trophy, though. My son loved it. One more interesting note about this race...Bill Rodger and Frank Shorter came to Little Rock and ran in 1989 (15:24, 15:52). Good stuff. Speaking of firecrackers, my son and I just got back from the fireworks stand where we stocked up on sparklers, fountains, and anything else that I rationalized as being safe enough for an impromptu fireworks show with my three and one year old this evening. Everyone have a safe and happy 4th. 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 | 3.00 | 0.00 | 0.00 | 13.50 |
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9 Miles Easy at 7:30/mile followed by 3 Miles at 6:40/mile and 1 Mile of slow jogging to cool down; actually ramped it up for a half-mile in 3:15 (6:30) to close out the workout.
13.5 Miles Total.
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 |
| 2 Miles Easy followed by 4 Miles at 6:40/mile and 2 Miles at 6:31/mile on the treadmill. Actually felt pretty good this evening after an extremely long afternoon at work. 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 4 Miles Easy (7:30/mile) followed by 4 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles on some awesome trails with my brother en route to a breakfast joint for one of the better breakfasts I've had in a long-time...western omelette, hot cakes, and grits. We dominated. Great morning. 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 | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| 4 Miles Easy before ramping it up for 8 Miles at 6:53/mile in 90 degree heat; 2-mile easy jog to cool down for 14 Miles Total. Caught a second wind today, and I needed it. 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Easy Miles of jogging with my brother, including a couple of striders, during a nice walk/jog hike on an absolutely perfect day. I should run trails more often. 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 | | 0.00 | 1.00 | 3.00 | 0.00 | 4.00 |
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3 Miles at 6:30/mile before backing it down for a final mile at 7:15. I didn't have much time over lunch today, so I knocked out a short and hot one outside, with the thermostat flirting with 102 degrees and 50% humidity. Wesley
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| 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 | 4.00 | 0.00 | 0.00 | 8.00 |
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What a strange week...my wife and kids are in Valencia, Spain visiting her Grandmother, I just mowed my yard in the dark (out of necessity given my work schedule lately), and it's the 7th inning of the MLB All-Star Game (DVR'd), and the freaking National League is actually managing to hold the lead (a good thing, but I'm surprised; 2 wins in a row for the National League may cause the sky to fall...after the seven games prior to last year going to the American League). Alas, I ran 8 Miles on the treadmill in 58 minutes late this afternoon before weed-eating and mowing for 1.5 hours; 4 Miles at 7:30/mile and 4 Miles a little closer to MP at 6:58/mile. Felt fine, physically. Mentally, I'm all over the board. I miss my beautiful wife and babies. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles Easy, including 8 striders during the latter half of the run, on a steamy morning of 83 degrees in Little Rock. 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles Easy, 75 degrees with light rain coming down. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Visiting family in beautiful Benicasim, Spain, just outside of Valencia on the Mediteranean. After 18 hours of travel, I was very excited to see my beautiful wife, Isabel, and children, Max and Sophie. This will probably be a light running week, focused on short to moderate, enjoyable and scenic runs along the coast. For example, I ran 7-8 Miles this morning along the boardwalk, then out of town, climbing for a couple of pretty tough miles before reaching a beautiful point overlooking the sea. Hard to beat this kind of run, and I look forward to repeating it a few times over the course of the next week.
No GPS. No pace concerns. Just soaking it in.
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 |
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Repeated yesterday´s 7-8 miler along the boardwalk, then climbing uphill for 2-3 miles to a beautiful point overlooking the Mediteranean in Benicasim, Spain.
Wesley |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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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 en la playa en Benicasim. Barefoot and easy along the hard-packed sand close to the water´s edge. Pressed a little harder on Mile 6 for a 7:15-7:30 to finish strong.
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 | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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So, my wife´s Granmother, Wita, has been holding out on me...
Yesterday afternoon over a glass of vino tinto, she tells me about camino verde, a trail system just outside of Benicassim that weaves through the mountainous coast, past medieval, Spanish remnants, offering some amazing views of the Mediterranean Sea along the way.
I ran approximately 9 Miles, in 63 minutes, for a 7:00/mile pace. Got up and out the door early this morning, and the cool weather, sunrise, and beautiful imagery made this run one to remember.
Looking forward to a day at the beach with the family.
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 | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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Yesterday´s morning run was too good to only do once...
9 Miles at MP or faster on a beautiful morning in Benicasim, Spain. About 1.5 Miles from apartment to trailhead for Camino Verde, and once there, I ran the a 10K out-and-back along the trail in 40 minutes. 1.5 Miles a little slower back along the boardwalk to the apartment, but overall, I ran strong today and very much enjoyed myself.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 1.50 | Total Sleep Time: 7.00 |
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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 |
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At approximately the 4km mark on the out-and-back 10k trail (Camino Verde) I´ve run a couple times here in Benicasim, I took a detour and hike-jogged up the side of a cliff on a rocky, single track trail with switch backs all the way up for about a mile. It was a lot of fun , and the continued, unseasonably cool mornings have made all of my runs over the last week even more enjoyable.
Picked up the pace for 2 Miles at 6:30/mile after descending and returning to the Camino Verde for a very satisfying 8 Miles.
Pleased to hit 40 Miles for the week given the amount of pastries, paella, mojitos, amstel, and vino I´ve consumed the last few days.
Kids continue to have a blast.
On a final note, I would be remiss if I did not express how blessed (and just damn lucky) I feel today to be celebrating my 6th Anniversary. My lovely wife, Isabel, is the best thing that ever happened to me, and she and our babies make my life a joy every single day, whether we´re lounging on the beach in Spain or simply watching TV back home in Arkansas. If you see this, babe, Happy Anniversary. I love you.
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 Easy, including the 10k out-and-back loop along the Camino Verde in Benicasim, Spain. Rather than running back to my family´s apartment, I met my wife, kids, and in-laws on the beach for a final day of fun in the sun (great weather today after a couple unseasonably cool and overcast days). Heading to Valencia tomorrow for a couple days before flying back home to Little Rock early on the 27th.
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 | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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4 Miles Easy, 6 Miles at 6:58/mile, and 2 Miles Easy, on treadmill set to 1.0; 12 Miles Total after three days off, two of which were spent traveling back home to Little Rock after a wonderful vacation with my wife, children, and in-laws in Spain.
Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.50 | 10.50 |
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10.5 Miles on treadmill set to 1.0 incline, including:
7 Miles at 7:30/mile;
1 Mile at 6:58
1 Mile at 6:40; and
2X.5 Mile repeats at sub-6:00 pace with .5 Mile rest between repeats; and
.5 Mile cool-down.
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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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10 Miles at 7:15/mile on a steamy mid-morning run along Hwy. 171 near my parents' home in Hot Springs, Arkansas; actually felt pretty descent considering it was my third consecutive day of 10+ Miles, which is a little more than I've been running lately.
Did I mention it was hot?
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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 mile trail run and hike in Lake Catherine State Park with my brother, Luke, who was in Arkansas with his family to celebrate his son's first birthday. After an early afternoon shower in Hot Springs, the woods were like a sauna, but despite the heat and humidity, we had a great run and afternoon, generally, with an ice chest of cold beverages waiting for us in my Dad's truck when we made it back to the trail head. 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 | | 113.90 | 72.00 | 3.00 | 5.10 | 194.00 |
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| Night Sleep Time: 132.50 | Nap Time: 6.50 | Total Sleep Time: 139.00 | |
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