| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 404.50 | 39.00 | 11.00 | 12.50 | 467.00 |
|
| Night Sleep Time: 169.00 | Nap Time: 0.00 | Total Sleep Time: 169.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.50 | 22.00 |
| 21 Miles in 2:35 on TM; 4 striders.
22 Total Miles including one-mile commute.
Wesley
|
| 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 | | 20.50 | 5.00 | 0.00 | 0.50 | 26.00 |
| AM: 15 Miles in 1:52 on TM; Miles 13-15 in 20 mins.
PM: 9 Miles in 64 mins; Miles 7-8 at 6:58/mile and 4 striders during Mile 9.
Total: 26 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
| 21 Miles in 2:39:30 on TM.
Miles 1-8 at 7:47/mile and 1.0 incline and Miles 9-12 at 7:41/mile and 2.0 incline.
Starting at Mile 13, I ran 3X2.0 Mile up/down repeats with the first mile of each repeat at 7:47 pace and a 5.0-6.0 incline and the second mile of each repeat at 6:58 pace. Workout included .5 Mile recoveries at 7.47 (no incline) after first two repeats, and a one-mile cool-down at 8:00 after final repeat.
Wesley
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8.25 Miles in 59 mins and change from parents' house along Hwy.171 to Lake Catherine State Park, where I met the entire family for a fun afternoon at the sandy beach and swimming area.
9 Total Miles.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6.5 easy miles, looping through my neighborhood and Hillcrest where I picked up a short trail for fun on the way home.
8 Total Miles including walk to and from church with kids.
Wesley
|
| 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 | 2.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 74:50 on TM.
12 Total Miles including 2 Miles commuting.
Wesley
|
| 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 | | 2.00 | 4.00 | 6.00 | 0.00 | 12.00 |
| 10 Miles in just under 64 mins on TM.
Ran Miles 5-10 at LTP; Miles 5-8 at 6:15/mile and Miles 9-10 at 6:00/mile (37 mins).
12 Total Miles including 2 Miles commuting.
Wesley
|
| 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 | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles in 48 mins on TM.
9 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| 11 Miles in 82 mins on TM set to 1.0 incline; Miles 9-11 at 6:58/mile.
14 Total Miles including 3 Miles commuting.
Wesley
|
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk around neighborhood with Evan and Charley.
Wesley
|
| 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 | | 9.50 | 0.00 | 0.00 | 3.50 | 13.00 |
| After 3-Mile warm-up, I ran 14X400m Repeats in 79, 77, 78, 78, 78, 79, 78, 78, 78, 78, 78, and 80.
12 Miles for the workout in just under 90 mins on a hot morning near 80 degrees with 70% humidity.
13 Total Miles including one-mile walk with family later in the day.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 13 Miles in 1:40 on TM; 4 striders.
15 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| 16 Miles in 1:56:30 on TM after a long day at work; Miles 13-15 at 6:40/mile and Mile 16 at 6:31.
Unexpected low energy all week, and these late afternoon runs are not helping.
18 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.50 | 3.00 | 0.00 | 1.50 | 44.00 |
| AM: 30 Miles in 3:57 on TM early this morning before work; 12 striders (4 each in Miles 12, 24, and 30).
PM: 12 Miles in 88 mins on TM; Miles 10 and 11 at 6:58/mile and Mile 12 at 6:31.
Total: 44 Miles including 2 Miles commuting.
Pretty satisfying training day after getting jammed up earlier this week.
Wesley
|
| 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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 13 Miles in just under 1:40 on TM; 4 striders.
15 Miles including 2 Miles commuting.
Wesley
|
| 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 | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles on a mild morning in Troy, Michigan, where we're biding family. Ran 3 Miles to Troy Athens High School, then 8 Miles on track, progressing from 8:30 pace slog to 7:00 pace for Miles 10 and 11. After running some token bleachers, I took it easy on the 3 Miles back to the in-laws' house, where a delicious breakfast was waiting.
Diana and I are heading over to the Ann Arbor Street Art Fair for the day. Should be fun.
16 Total Miles including 2 Miles walking.
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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 1:41 in the middle of a scorcher in Troy; ran to Troy Athens High and attempted a couple of 800m repeats before abandoning speed workout plans and focusing on running comfortably in the heat without water.
15 Total Miles including 2 Miles of walking to and from park.
Going to hit some singletrack trails at the Holly Recreation Area near Pontiac later today.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.00 | 0.00 | 0.00 | 0.00 | 29.00 |
| 28 Miles in 3:39:44 on another hot day around 86 degrees in metro Detroit.
From my in-laws house in Troy, I ran north on Dequidre for 7 Miles, turning west on Hamlin and picking up the easternmost point of the Clinton River Trail, the first four miles of which are asphalt, with the remainder a limestone mix; ran on the Trail for 8+ Miles through Rochester Hills and Auburn Hills, before turning south just past Mile 15 on Opdyke, which ends at Woodward, where I continued south for a couple of miles on the grass shoulder (no sidewalk) to Big Beaver; turned back east on Big Beaver around Mile 20 and followed it all the way back to the house in Troy, finishing strong with a 7:15 mile.
Felt pretty comfortable running a 7:51 average pace, with 40 oz. of water and only two gels (couldn't stomach any more in the heat).
29 Total Miles including a one-mile walk to park.
Wesley
|
| 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Easy Miles in 65:27 on a nice morning around Troy. It took me a while to get loose, and the first half of this run was a slog. I managed the latter half at approximately 7:30/mile and felt much better at the finish than start.
10 Total Miles including one-mile walk with Diana.
Wesley
|
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 14.5 Miles in 2:13 on a perfect morning in Saugatuck, Michigan, where Diana and I stayed overnight after a great day at the beach yesterday.
Starting from downtown Saugutuck, I ran to the Blue Star Hwy., which I followed for four miles or so, including a detour through the quaint little town of Douglas, until the bike path ended near the exit to the Interstate. There, I turned around and ran back to Douglas/Saugutuck, detouring through a marina, then heading toward Oval Beach on Lake Michigan. After running up and over a sand dune via 300+ wooden stairs and a nice beach trail through the woods, I ran on the beach along the Lake Michigan coast for a little over a mile to the Saugutuck Harbor Nature Area pier. After briefly stopping to ponder the vast expanse of Lake Michigan, I returned to downtown Saugutuck via the beach, trail, and road.
Great run with a little bit of everything.
PM: 4 Easy Miles around neighborhood to work out some sluggishness.
Total: 19 Miles.
Wesley
|
| 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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| 18 Miles in 2:19:27 on a great morning (dare I say coolish?) for running in metro Detroit. North for 7 Miles on Dequidre, then west for 2 Miles on Hamlin, south for 6 Miles on Rochester, and back west on Big Beaver to complete the loop (or square).
20 Total Miles including two-mile walk with Diana and Evan.
Looking forward to the Tigers' game later today.
Wesley
|
| 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 | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| My cousin, Omar, introduced me to the awesome single track MTB trails at Highland Recreation Area near Pontiac, Michigan. I ran Loops A, B, C (approx 12.1 Miles, 1,660' Vert) in 1:45 or so, roughly 9:00/mile, and Omar added Loop D for approx 16 Miles on his bike.
Twisty, rooty rollers, but runnable throughout. Great run and just what I needed.
13 Total Miles including 8 strider in the trailhead parking lot.
Wesley
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 13 Easy Miles in just under 1:48 on a nice morning in Troy; north on Dequidre, west on Square Lake Rd , south on Rochester, then back east on Wattles to Dequidre for the last couple of miles south toward in-laws' neighborhood.
Good volume for this training week in Michigan.
15 Total Miles including 2 Miles walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 1.00 | 27.00 |
| 24 Miles in 3:05 on TM; 8 striders.
27 Total Miles including 3 Miles walking/commuting.
Wesley
|
| 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 | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| AM: 6 Miles in 40 mins on TM, including 4-Mile tempo at 6:15/mile (LTP) for Miles 3-6.
PM: 10 Miles in 74 mins on TM; Mile 9 at 6:58 and 10 at 6:31.
Total: 18 Miles including 2 Miles commuting.
Wesley
|
| 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 | | 1.00 | 2.00 | 1.00 | 2.00 | 6.00 |
| 5-Mile progressive run in 31:25 on TM; 6:53 - 5:42 pace range.
6 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 1.50 | 17.00 |
| 14 Miles in 1:46 on TM; 12 striders.
17 Total Miles including 2 Miles commuting and on-mile walk at park.
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 | | 19.00 | 3.00 | 0.00 | 0.00 | 22.00 |
| 20 Miles in 2:30 on TM set to 1.0 incline; 4 striders.
22 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 404.50 | 39.00 | 11.00 | 12.50 | 467.00 |
|
| Night Sleep Time: 169.00 | Nap Time: 0.00 | Total Sleep Time: 169.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|