| 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 | | 234.50 | 74.75 | 9.00 | 14.75 | 333.00 |
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| Night Sleep Time: 185.50 | Nap Time: 7.00 | Total Sleep Time: 192.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Up at 5:00 am for 8 Miles, including 8X.25 Mile Repeats at 6:00 pace to work out some tightness in my legs; home before the kids woke up as planned. 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 | | 5.00 | 4.00 | 2.00 | 0.00 | 11.00 |
| 10 Miles in just under 69 minutes on TM; Mile 5 at 6:58, Mile 6 at 6:50, Mile 7 at 6:40, Mile 8 at 6:27, Mile 9 at 6:17, and Mile 10 at 6:07. 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 | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
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10 Miles in just under 71 minutes on TM; Mile 5 and 6 at 6:58/mile, Miles 7 and 8 at 6:40/mile, and Miles 9 and 10 at 6:31/mile. 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 | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
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AM: 8 Miles in 63:33 on a nice morning for running. PM: 6 Miles in 41:52, including 3X800m Repeats on the soggy infield at the Scott Field Track, on a warm and gorgeous Independence Day in Little Rock. Total: 14 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 Easy Miles on a really nice morning (5 am start) for running; eyes opened after three miles and legs woke up around Mile 5, from which point I was able to hold a blazing 8:00 pace! Feeling the effects of higher cumulative mileage, and perhaps more significantly, lack of sleep. 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 | | 5.00 | 0.00 | 0.00 | 2.50 | 7.50 |
| 7.5 Miles in 55:44 on a nice, albeit humid, morning in Little Rock; ran 1.25 Miles to Scott Field track, three additional laps to complete a two-mile warm-up (17 mins), followed by 4X400m Repeats at 5K pace (85ish secs) and 2X1200m Repeats at 5K pace (4:25ish); 400m jogging recovery at 8:00 pace between quarters and 800m jogging recovery between 1200s. Happy to hit 70+ Miles on a busy, active, and fun week with my 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 | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
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AM: 10 Miles in 69:38 on a nice morning in the low 70s in Little Rock. I ran the very challenging 10-Mile Loop that has become a staple since I moved into Midtown; ran east from house on Evergreen (or H Street), crossing over Kavanaugh to Lookout, where I pick up the LR Marathon Course for nearly 5 Miles (roughly Miles 16 - 21); after the northern dash down Lookout and the rhythmic pounding on the River Trail, I pushed hard up Overlook (2/3-mile climb) and through the hills of Camack Village knowing that 70 minutes was a possibility; with no traffic on a Sunday just past 6:00 am, I opted for the usually busy Cantrel pavement as I picked it up for the last half-mile, turning back down Hughes to my house. Great run...home before the wife, kids, or even the dog stirred. PM: 5 Easy Miles in 38:41 on a hot afternoon. 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 | 4.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles in 2 hrs, 1 min on the TM; 8:00 - 7:30 pace for first 12 Miles followed by 4 Miles at slow MP. 17 Miles total 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 | | 11.50 | 2.00 | 0.00 | 0.75 | 14.25 |
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13.25 Miles in 98 minutes on TM; Miles 11 and 12 at 6:58/mile and 5 striders at 5K pace during last 1.25. 14.25 Miles Total including one-mile commute. 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 | | 13.50 | 3.00 | 1.00 | 0.50 | 18.00 |
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AM: 10.5 Miles in 75:45 on TM; 6 Miles in 7:47 - 7:13 range, Mile 7 at 6:58, Mile 8 at 6:40, Mile 9 at 6:18, Mile 10 at 6:00, and final half-mile at 5K pace (6:00 - 5:30 range). PM: 6.5 Miles in 47:23 on a hot afternoon east from BDB 3.25 Miles and back. Commute: 1 Mile. Total: 18 Miles. 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 | | 11.25 | 5.00 | 0.00 | 0.50 | 16.75 |
| AM: 10.25 Miles in 80:00, including 4 striders, on TM. PM: 5.5 Miles in 37:00 on TM; after half-mile warm-up, ran 5 Miles at 6:58, 6:49, 6:40, 6:31, and 6:18. Commute: 1 Mile. Total: 16.75 Miles. 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 | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
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AM: 14.5 Miles in 1:47:30 with Dave along the Arkansas River Trail on a nice morning in the mid to upper 70s. Dave continues to impress with his recovery and strong running...
PM: 5.5 Miles in 43:00, including 4 striders, on TM.
Commute: 1 Mile.
Total: 21 Miles.
Wesley
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| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles with Dave and my brother, Luke, on FSR 152 and FSR 132 starting from Lake Sylvia in the Ouachita National Forest; climbing out and downhill back on a 90 degree, sunny day. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 Mile out-and-back loop starting from Pinnacle Mountain, following Pinnacle Base Trail two miles to Ouachita Trail, where I could have run to Oklahoma had I had the inclination. But, this run, with the rolling single track hills and rocky terrain, was all I wanted. All I carried was a 24 oz. Gatorade, and I pushed it coming back, running a negative split and finishing right at 2.5 hours. 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles barefoot on TM. 9 Miles Total 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 | | 0.00 | 9.00 | 1.00 | 0.00 | 10.00 |
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9 Miles in 61 minutes on TM; 3 at 6:58, 3 at 6:51, 2 at 6:40, and 1 at 6:11. 10 Miles Total including one-mile commute. 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Easy Miles on a scorcher along Hwy. 171 with my brother, who is visiting from Charlottesville, Virginia. 7 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 8 Miles in 58:20, including 8 striders, on TM. 9 Miles Total 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 |
| 11 Miles at 7:26/mile on a scorching afternoon 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in a foggy steam bath starting at 4 am so I could help prepare for my nephew's birthday party...and watch the British Open. 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 | | 6.25 | 0.00 | 0.00 | 2.00 | 8.25 |
| 8.25 Miles in 58:15, including 4X800m Repeats at 2:53, 2:49, 2:47, and 2:46 at Scott Field Track on a 90+ degree afternoon. 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 | | 2.25 | 4.00 | 2.00 | 1.00 | 9.25 |
| 8.25 Miles on TM in just under 55 minutes; after a one-mile warm-up at 7:30, I ran a 7-Mile Progressive with the following splits: 6:58, 6:51, 6:40, 6:31, 6:18, 6:11, and 6:00; quarter-mile cool-down. 9.25 Miles Total 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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| 7 Miles on TM; after 3.5 easy miles, I ran 3 Miles in just under 18 minutes, followed by a half-mile cool-down. 8 Miles Total 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 | | 21.50 | 2.00 | 0.00 | 1.00 | 24.50 |
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AM: 14.5 Miles, including 8X200m striders, in 1:52:00 on TM. PM: 9 Miles in 67:00 on TM; Mile 8 at 6:58 and Mile 9 at 6:28. Commute: 1 Mile. Total: 24.5 Miles. 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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 10 Miles, including 12X400m Repeats, on a hot afternoon at the Scott Field Track. This workout looks better on paper that what it actually was. I ran the 400s untimed and probably no faster than 90 seconds/repeat. 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 | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles barefoot in 39:30 on the infield of Scott Field Track; 89 degrees and sunny. 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 Miles in 45:00 on a steamy afternoon. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 55:56 on a stretch of Salem Road in Saline County; I was "running out" a major traffic jam (caused by high-speed chase!) for folks trying to get back into Little Rock. I considered briefly whether the fine citizens of this part of rural Arkansas actually thought I was the fugitive... 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 | | 3.00 | 4.75 | 0.00 | 0.00 | 7.75 |
| 6.75 Miles in just under 47 minutes on TM; one-mile commute for 7.75 Total Miles. Wesley |
| 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 | | 234.50 | 74.75 | 9.00 | 14.75 | 333.00 |
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| Night Sleep Time: 185.50 | Nap Time: 7.00 | Total Sleep Time: 192.50 | |
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