| 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 | | 364.00 | 59.00 | 6.00 | 16.00 | 445.00 |
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| Night Sleep Time: 151.50 | Nap Time: 0.00 | Total Sleep Time: 151.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles in 1:40:00 on a 90 degree afternoon in Midtown, Hillcrest, along the River Trail, and Camack Village. 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 |
| 8 Miles of work; hot and tired but glad to have a spouse, in-laws, and kids that understand running is necessary for my sanity, even on 3-4 hours of sleep. If I hit 60 this week, it will be a moral victory. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles around the paved trail at the neighborhood park while my kids chased me on their bikes. Positive is that I ran every day this week...negative is the number: 52. 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 | | 6.00 | 7.00 | 0.00 | 4.00 | 17.00 |
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AM: 10 Miles on paved trail around neighborhood park behind my house; after a two+mile warm-up, I ran 4X200m, 2X400m, 2X800m, 1X1200m, and 1X1600m at approximately 6:00 pace. This proved more difficult at 5:00 am with nothing in my system. PM: 7 Miles in 47:00 even on a muggy afternoon of 90 degrees along the Arkansas River Trail, including a couple miles of trails. More spring in my legs than expected so I cruised along at 6:43/mile, despite having my trail shoes on. Total: 17 Miles. 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 | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles in 1:58:00 on TM; 4 at 7:47, 4 at 7:30, 4 at 7:13, and 4 at 6:58; on-mile commute for 17 Total Miles today. 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 | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| Noon: 15 Miles in 1:54:00 on TM; Miles 13 - 15 at 6:58/mile. PM: 4 Miles in 33:03 on a hot afternoon of 99 degrees in the midtown hills around my house. Total: 20 Miles (including one-mile commute!). 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 | | 13.00 | 0.00 | 0.00 | 1.00 | 14.00 |
| 13 Miles, including 8 striders, in 1:41:30 on TM. 14 Total Miles including one-mile commute. 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 | | 13.50 | 9.00 | 0.00 | 1.00 | 23.50 |
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AM: 16 Miles in 2 hours on TM; 8:00 - 6:58 range with 4 striders during final mile. PM: 6.5 Miles in 47:00; Miles 3 - 6 at 6:58/mile and final half-mile in 3 minutes. Commute: 1 Mile. Total: 23.5 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 | | 11.50 | 2.00 | 0.00 | 0.00 | 13.50 |
| 12.5 Miles in just under 94 Minutes on TM; 8:00 - 6:58 range. 13.5 Total Miles including one-mile commute. 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles right at 2 hrs, 15 mins during the hottest part of the day, starting from Two Rivers Bridge at 4 pm; proceeded west for a beautiful 8-mile loop before crossing back over onto Little Rock (South) side of Arkansas River Trail headed southeast toward mid-town; 2 Miles of trails at Mile 11 and Mile 15 (Alsop Park). Good 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles on a hot and muggy day along the Arkansas River Trail; first 10 Miles with Dave, who continues to impress with his consistent training. Came home and push mowed my yard for 1.5 hours. Sweaty afternoon...wife and kids wouldn't touch me! 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 | 3.00 | 0.00 | 0.00 | 10.00 |
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9 Miles in 65:50 on TM; Miles 7 - 9 at 6:58/mile. 10 Total Miles including one-mile commute. 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 | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 46:50 on TM; Miles 1 and 2 at 6:58/mile, Miles 3 - 5 at 6:40/mile, and Miles 6 and 7 at 6:31/mile, with a fast quarter mile strider to finish. 8 Total Miles including one-mile commute. 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles on a beautiful, unseasonably coolish (70s and low 80s all day) afternoon on the paved loop around the park near my house; untimed but steady, probably sub-7:30/mile. 10 Total Miles including one-mile commute. 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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 8 Miles, including 8X400m Repeats, mostly at Scott Field Track, which is 1.25 Miles from my house. 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 | 0.00 | 6.00 | 0.00 | 6.00 |
| 6 Miles in 36:52 (6:09) on a beautiful afternoon with a light rain shower falling for the first half of the run. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:25:14 on a overcast, perfect morning for running; east from house downtown toward State Capitol, then to the Clinton Library, turning south across Clinton Bridge into North Little Rock, then back east on the Arkansas River Trail through Burns Park and up and over the Big Dam Bridge back into Little Rock; last 3.5 Miles from base of BDB up overlook through Camack Village back to my home in midtown. Strong effort to follow-up on yesterday's tempo run. 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| B2B 20s, Day 2, 2:28:15 (7:25); 3 minutes off yesterday's time (2:25:14) in my MT 110s, which aren't exactly desiged for pavement, but I wanted to see how they treated my feet on a longish run with a couple of hard climbs and descents; another great morning, 68 degrees at 5:50 am when I headed out. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 10 Miles in 76 minutes on TM; 8 striders. 11 Total Miles including one-mile commute. 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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 85 minutes on TM. 12 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 | | 16.00 | 0.00 | 0.00 | 3.00 | 19.00 |
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AM: Trouble sleeping...up at 4:30 am for 10 Miles in just under 72 minutes on a mild morning; Arkansas State Capitol and back. PM: 8 Miles, including 4X.75 Mile Repeats at 6:00 pace with .25 Mile jogging recovery at 8:00 pace, on TM. Commute: 1 Mile. Total: 19 Miles. 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 | | 1.00 | 6.00 | 0.00 | 1.00 | 8.00 |
| 7 Miles in 46:00 on TM; 2 Miles at 6:49/mile, 2 Miles at 6:40/mile, 2 Miles at 6:27/mile, and 1 Mile at 6:00. 8 Total Miles including one-mile commute. 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 on TM; 4 striders. 10 Total Miles including one-mile commute. 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 | | 35.00 | 0.00 | 0.00 | 0.00 | 35.00 |
| 35 Miles in 5:38:54 with heat index hovering around 100 and 90% humidity; unsupported run included first 25 Miles of the Arkansas Traveler 100 race course, which includes an 8-mile stretch on the single track Ouachita Trail; one 5 minute stop to change shoes and refuel at my subaru (Mile 17.4). 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 | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 Miles in 62:22 on a hot afternoon along the Arkansas River Trail; 4 striders during Mile 8. 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 | | 12.00 | 0.00 | 0.00 | 0.50 | 12.50 |
| 10.5 Easy Miles on TM; 4 striders. 12.5 Total Miles including 2 Miles of commuting. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 1.00 | 0.00 | 0.00 | 15.50 |
| 13.5 Miles in 1:46 on TM; Mile 12 at 6:58. 15.5 Total Miles including 2 Miles of commuting. 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 | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in just under 41 minutes on TM; 6:58 - 6:27 range. 7 Total Miles including one-mile commute. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 1.00 | 17.00 |
| AM: 10 Miles in 77:00 on TM; 8 striders. PM: 6 Miles in 47:00 on the dirt/grass around the .33 mile loop at the neighborhood park; Mile 6 right at 7 minutes. Commute: 1 Mile. Total: 17 Miles. Wesley |
| 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles 70:00 on TM; 4 striders. 10 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| Out the door at 4:00 am, with temps already in the mid-70s, for 40 Miles in 5:26:58 (8:10). Dave joined me for Miles 16 through 31, and I actually averaged sub-8:00 through Mile 36 before turning up overlook for a steep, 0.75 Mile climb (most of which I walked). Time includes 4-5 one minute or so stops to take gels (4) and chews (1 bag, 2 servings). Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 364.00 | 59.00 | 6.00 | 16.00 | 445.00 |
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| Night Sleep Time: 151.50 | Nap Time: 0.00 | Total Sleep Time: 151.50 | |
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