| 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 | | 287.50 | 49.50 | 8.00 | 7.50 | 352.50 |
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| Night Sleep Time: 144.50 | Nap Time: 0.00 | Total Sleep Time: 144.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 8.00 | 1.00 | 1.00 | 20.00 |
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AM: 6-Mile Progressive on treadmill set to 1.0 incline: 6:58, 6:48, 6:40, 6:31, 6:18, and 6:07. Good, efficient run before morning meetings scheduled at work.
PM: 3 Easy Miles followed by 4 Miles at MP on treadmill set to 1.0 incline.
As much as I love running outside, it was nice to be back indoors today after several days of running in triple digit heat. Managed to work in a little abb and resistance training as well. PM (Late): 7 Miles in around 55 minutes om Hwy. 171 near my parents' home.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| In my haste to make an 8:00 am meeting at my office building in Little Rock (I had dinner and stayed with my parents in Hot Springs), I ended up running shoeless. So, I took my medicine and ran barefoot (actually in socks) for 12 Miles in 94 minutes on the treadmill. The thing is, the only time previously that I have run barefoot was for a couple of miles on the shoreline at the beach. And that doesn't count...so I think tonight, why not give it a shot, and in the process, turn a negative into a new and poaitive experience. I know what most of you eliters, road warriors, and seasoned marathoners are thinking: naive, wreckless, and well, stupid come to mind. And while it's true my feet are beat up and hurt like hell, I got my 12 Miles in... 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 | 0.00 | 5.00 |
| 5 Easy Miles on Hwy. 171 before dinner wth my parents; popped off three sets of pull-ups hanging from the wooden cross beams supporting the roof on my parents' pole barn. 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:44, which includes thee 1-2 minute electrolyte/cooling station breaks; total of 5 minutes walking "rest" on a 103 degree afternnon scorcher. Stationed an ice chest with four gatorades at the bottom of my parents' driveway; ran three six-mile out-and-backs and a two-mile out-and-back to get 20 even and 90 Miles for the week. 6-Mile Splits (running time only here) were as follows: Miles 1-6: 43:30 Miles 7-12: 45:00 Miles 13-18: 52:00 Ran the final 2 Miles in around 17 minutes, or 8:30/mile. About half the miles were on pavement and half on the dirt/grass shoulder (looking for shade when I could find it); bounced on and off. Off to enjoy some homemade ice cream with my kids. Yum!!! 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:51:10, including one, 90 second cool-down break, on the South Trail of the Arlansas River Trail; two 7-mile out-and-back loops in 54:20 and 55:10, respectively. 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 | | 0.50 | 1.00 | 5.00 | 0.50 | 7.00 |
| 2 Miles to warm-up, including 1 Mile at MP and a fast 800m, followed by 5 Miles in 32:20 (6:28/mile) on a muggy, but slightly cooler afternoon in the Natural State. 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 | | 20.00 | 2.00 | 0.00 | 0.00 | 22.00 |
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AM: Beautiful morning in the 70s! This morning, I ran 12 Miles in 95 minutes; first 3 Miles with Dad, 7 more easy, and the final 2 Miles at MP (around 6:40/mile). PM: 10 Miles with Dave on a great evening along the Arkansas Trail. Sarting at Two Rivers Bridge, we ran west along the South Trail, crossing over the Big Dam Bridge into North Little Rock, the loopimg around Burns Park Soccer Complex before heading back. The late evening run certainly brought out the critters: 4 deer, 3 skunks, 1 angry racoon, and countless squirrels. And that's just the count for the critters ON the trail. Who knows what lies in the deep beyond? Pretty funny stuff, though, because after we nearly got sprayed by the lovely skunk couple early in the run, we jumped every time a leaf blew across our path. Dave's running great, and tonight's run turned into an easy progressive with a couple solid mid-to-late miles at sub 7:30 and an overall average around 8:00/mile. Total: 22 Miles. Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles on treadmill in 93 minutes; all easy with the exception of Miles 9-11, which I ran at 6:58/mile, a pretty good effort. That Anderson Cooper is a funny guy...love "Keeping them honest" segment, which hammered both presidential campaigns for their recent ads portraying the respective candidates as a closet Socialist (Obama) and a heartless, cruel and greedy Capitalist (Romney). Easy to get turned off by this stuff...issues anyone??? 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 | | 8.50 | 4.00 | 0.00 | 0.50 | 13.00 |
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AM: Missed my 5:15 pm alarm this morning (because it was 5:15 am), but I still managed 8.5 Miles on a really nice morning prior to my 8:30 am staff meeting. Ran south from my downtown apartment to Roosevelt, then East to the Veterans' Cemetery; turned back North toward Heifer International and Clinton Presidential Center and Park, and upon arrival there, crossed Clinton Bridge (old Rock Isaland Rail Bridge) into North Little Rock; rather than jumping on River Trail, I opted for Riverfront Drive west to the Arkansas Travelers stadium, where I completed my loop and turned back north, again crossing the Arkansas River, this time back into Little Rock. Good, urban run. PM: 4.5 Miles in 30 minutes. this short, progressive run included miles at 6:58, 6:49, 6:40, and 6:28; final half-mile at 5k pace. After pounding out 8:20s this morning on sore legs, this afternoon's workout felt like a half-hour wind sprint. 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:29:24 on a very reasonable morning; probably 90 by the time I started the run around 10 am, but the humidity was down and there was a nice breeze. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:29:30 (7:29) on a noon run back to my parents' house from the Chik-fil-A in downtown Hot Springs; it's as if I (1) knew exactly how many miles I needed to get 100 for the week; and (2) knew that the distance from Chik-fil-A to my parents' was right at 20 miles. You would even think I plan these things... Good run to top off a high mileage week; sunny and 85 degrees. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy Miles to work things out on a nice Sunday afternoon; worked in a little resistance training and abb work in parents' pole barn following the run. Great weekend with the kids...just a touch of Fall in the air Saturday and Sunday morning. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 2X7.5 Mile Easy Repeats in 59 mins/repeat on treadmill set to 1.0 incline; split workout with 15 minutes of strength training and abb work. Ran in my Toms, which are not exactly built for high mileage. Remarkably, every pair of running shoes I own has ended up in Malvern at my parents' home. So it goes...I got my run in, and it felt good after not running at all yesterday. 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 | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:46 on treadmill set to 1.0 incline; ran last three miles at MP. 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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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AM: 9 Easy Miles on treadmill set to 1.0 incline. PM: Quick and easy 6.5 Miles in downtown LR. Total: 15.5 Miles Wesley
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| 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 | | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
| 9.5 Miles in 1:04:45 (6:49/Mile); great running on an amazing day after two days off to close out a rest and recovery week. 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 | 0.00 | 0.00 | 0.00 | 11.50 |
| Up! And Out! 5:25 am. 0.75 mile warm-up to meet Dave at Metro Tower after which ww proceeded to run 10 Miles at a sub-8:00 pace on a beautiful morning (69 degrees) along the Arkansas River Trail. 0.75 mile back to apartment for 11.5 Total Miles. 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 | | 14.00 | 0.00 | 2.00 | 1.00 | 17.00 |
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AM: 13.5 Miles on a nice morning in downtown Little Rock and along the Arkansas River Trail. Met Dave at 5:30 am, and after a 1.5 mile warm-up, we picked it up and ran 4 Miles in approximately 29:00 (7:08 - 7:28 pace), a nice tempo effort for Dave, and some solid aerobic miles for me; kept the pace pretty strong as we joined Kevin for 6.5 additional miles at approximately 7:43/mile, after which I cooled down with my .75 mile trot back to the apartment. Anyone ever have the urge to sppntaneously jump parking meters, fences, bushes, etc.? I've been having these urges a lot lately! PM: 3 Miles in 18:28 on treadmill set to 1.0 incline followed by a half mile cool down before hitting the road to head to my cousin's birthday in Bismark, Arkansas (about. 20 miles down the road from my parents' home outside of Malvern). Total: 17 Miles. 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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 89 minutes along Hwy. 171 from my parents' home back northwest into Malvern, turning around near the Malvern Wal-Mart SuperCenter at a point on the Malvern Brickfest 5K. Given the hills and previous day's workouts, I felt good about the very comfortable 7:25 cruising pace. Wesley |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 6 Recovery Miles with my Dad on a nice morning in the Natural State. PM: 10 Miles in 90 minutes in Aerobic Range (7:47 - 7:08) on treadmill set to 1.0 incline while I caught up on what's going on in the world via CNN. Total: 16 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 | | 11.50 | 0.00 | 0.00 | 4.50 | 16.00 |
| AM: 1.5 Mile warm-up followed by 6 X 1200m Repeats at 5K Pace (6:00 - 5:46 range) with 400m - 800m jogging recovery (at 8:00 pace) in 62 minutes on treadmill set to 1.0 incline. As I begin ramping up training for a fall marathon, I am working off a 6:30/mile Target Marathon Pace; when setting my PR in March 2011, I ran a 6:37/mile pace. PM: 7 Recovery Miles (8:00 pace) on treadmill set to 1.0 incline. Total: 16 Miles. 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 | 0.00 | 16.00 |
| Three-quarter mile warm-up to meet Dave followed by 14.5 Miles along the Arkansas River Trail on a warm, muggy day in Central Arkansas; first 7.5 Miles to Big Dam Bridge in in 54:36 (7:17/mile); after turning around, dropped the pace to approximately 8:00/mile. Including cool-down back to apartment, I ran 16 Total Miles. Excellent run. 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 | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 Miles in 58:00 on TM; Miles 7 and 8 at 6:45 pace. PM: 6 Miles in 44:00 on TM; Miles 5 and 6 at 6:58 pace. Total: 14 Miles; 10 in aerobic range and 4 in MP range. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 1.00 | 0.00 | 0.00 | 14.50 |
| 14.5 Miles in 1:52 on TM; flipping between South Carolina v. Vandy and the Republican National Convention. Who thought Taylor Hicks was a good choice for the RNC? Honestly, he wouldn't even be allowed in the building at the Ds' convention... 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 | | 6.50 | 12.00 | 0.00 | 0.00 | 18.50 |
| 16.5 Miles in 1:55 on TM set to 1.0 incline; first 12.5 Miles in 83 minutes (6:40 pace with a fast half-mile to close it out) and last 4 Miles in 32 minutes. So, it's the appropriate time for a self-assessment. I ran lots of aerobic miles this week, and today, the first 9.5-10 Miles at MP felt pretty good. It was pretty tough from that point foward, though. Even the easy miles at 8:00 pace felt like work. But I take solace in the fact that the high mileage, draining as it is, will pay dividends this fall. 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 | | 287.50 | 49.50 | 8.00 | 7.50 | 352.50 |
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| Night Sleep Time: 144.50 | Nap Time: 0.00 | Total Sleep Time: 144.50 | |
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