| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 379.50 | 19.00 | 11.00 | 3.50 | 413.00 |
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| Night Sleep Time: 200.00 | Nap Time: 0.00 | Total Sleep Time: 200.00 | |
| | 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 on TM; Miles 13-16 at 6:58/mile.
17 Total Miles 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 | | 13.00 | 3.00 | 3.00 | 0.00 | 19.00 |
| AM: 6 Miles in 39:45; Miles 1-3 at 6:58/mile and Miles 4-6 at 6:18/mile.
PM: 12 Miles in 93 mins on TM.
Total: 19 Miles including one-mile commute.
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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 13.5 Miles in 94:20 followed by 4.5 Miles walking at 2.0 incline on TM.
20 Total Miles including 2 Miles walking/commuting.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 76:50 on TM.
11 Total Miles including one-mile commute.
Wesley
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| 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 | | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
| 18 Miles in 2:17 on TM; Miles 16-18 at 6:58/mile.
19 Total Miles including one-mile commute.
Wesley
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| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles on a muggy morning along Hwy. 171 east toward Lake Catherine State Park and then back west to parents' house.
9 Total Miles including one-mile commute.
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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 7 Miles, including 4X800m Repeats at Scott Field, on another scorching day.
Repeats: 2:50, 2:49, 2:56, and 2:57.
8 Total Miles including 1 Mile with Max at park.
Wesley
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| 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 21 Miles in 2:48, 2 Miles walking at 2.0 incline, and 1Mile in 8:00 for 24 Total Miles for the workout.
26 Total Miles including 2 Miles commuting.
Wesley
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| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Just over 11 Miles on another humid Arkansas morning; downtown to State Capitol and back.
14 Total Miles including lots of airport walking during a quick trip to New Orleans.
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 | | 2.00 | 3.00 | 3.00 | 0.00 | 8.00 |
| Tired and busy after being out of office and returning home late yesterday (and then watching recording of Olympic swimming). But I mustered enough energy to squeeze in a 6 Miler, 3 at 6:58/mile and 3 at 6:18, 6:15:, and 6:11.
8 Total Miles including one-mile commute and one-mile walk with Charley at park.
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 | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| 26 Miles in 3:28 and 2 Miles at 2.0 incline on TM.
31 Total Miles including one-mile commute and 2 Miles or more at Max's soccer practice along with 6 sets of push-ups.
Wesley
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| 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 | | 20.00 | 1.00 | 0.00 | 0.00 | 21.00 |
| 18 Miles in 2:18:40 on TM; 6:58 final mile felt good.
21 Total Miles including 2 Miles commuting and one-mile walk at park.
Wesley
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| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 Loops of the 2.6 Mile Pinnacle Mountain Base Trail then 1 loop on the paved King Fisher Trail for 6 Total Miles in right at an hour. The Base Trail is very technical and challenging with lots of large rocks and roots.
7 Total Miles including one-mile walk along Central Avenue and the historic Promenade in Hot Springs National Park.
Wesley
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| 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 | | 10.00 | 0.00 | 1.00 | 1.00 | 12.00 |
| Took a while to get going in a light rain early this morning, but I ran over to Scott Field and eventually ran 1 Mile at 6:24, 1 Mile at 5:55, and 2X200m Repeats in 39 and 37 seconds to see if my legs could still move that fast.
12 Total Miles including 2-Mile walk at Two Rivers Park.
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 | 3.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles in 80 mins on TM.
13 Total Miles including one-mile commute and one-mile walk at park.
Wesley
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| 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 | 1.00 | 0.00 | 17.00 |
| 16 Miles in just under 2 hours on TM; Mile 16 at 6:18.
17 Total Miles including one-mile commute.
Wesley
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| 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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| AM: 15 Miles in 1:55 on TM.
PM: 5 Miles walking at 2.0 incline on TM.
Total: 20 Miles.
Wesley
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| 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 | | 5.00 | 1.00 | 3.00 | 0.00 | 9.00 |
| 9 Miles in 62:40 on TM: Miles 6-8 at 6:18/mile.
Wesley
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| 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 |
| 10 Miles in 77 mins on TM.
11 Total Miles including one-mile walk at park.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3-Mile walk home from movie theater.
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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking to and from church and lots of push-mowing on the first sunny day in more than a week!
Wesley
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| 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 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 80 mins on TM.
14 Total Miles including 4 Miles walking at 2.0 incline on TM.
Wesley
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| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 72 mins followed by 2 Miles walking at 2.0 incline on TM.
11 Total Miles.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 6 Miles in 47 mins on TM; 4 striders.
8 Miles inlcuding 2 Miles walking during Max's soccer practice.
Wesley
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| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 Miles walking at 2.0 incline on TM and 2 Miles walking at Max's soccer practice.
5 Total Miles.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Race: |
Rock Away Night and Day Half-Marathon (13.1 Miles) 01:47:22, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Diana and I drove up to Kansas this morning for the Rock Away Night and Day Half-Marathon (night trail run that started at 8:30 pm local time) and tomorrow's 50-Miler (mostly day trail run starting at 11:00 am tomorrow).
Tonight's half-marathon was lots of fun. The local running club in Lawrence and the surrounding area, the "Trail Nerds," do a great job with these smaller, family-friendly races. Despite the humidity and some slick spots after an afternoon shower, these rocky and technical trails were still in great shape, and the course was marked with reflective flags to perfection.
I ran a controlled and comfortable race from the front, finished strong, had a local microbrew with the race director, and headed back to the hotel.
Very happy to have my good luck charm, Diana, with me to provide support and cheer me along.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Race: |
Rock Away Night and Day 50-Mile (50 Miles) 09:26:03, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.50 | 0.00 | 0.00 | 0.00 | 50.50 |
| Today's 50-Miler, the second installment of the Rock Way Night and Day races, was pretty brutal. It was an 11 am start and reached the high 80s with nearly 100% humidity. We ran three 16.7-Mile loops (similar to half-marathon loop last night), and starting with the latter half of the first loop, I was soaking myself in water every 2-3 miles.
I finished second overall in 9:26:03 and also took home lots of hardware for being the overall 2-race champ (the winner of the 50 did not run the half the night before). As I mentioned yesterday, the "Trail Nerds'" race organization was superb, and I really enjoyed getting to know these folks a little after each race.
Finally, I hit my goal (barely) of not needing a headlamp, finishing in nearly total darkness at 8:30 pm. This was important because it allowed Diana and I to get back to Lawrence, shower, and go eat Mexican food at a local restaurant. She deserved it for sitting out in the sun all day! And, well, I think I did too!!
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5+ Miles home from my office late in the afternoon following a long day at work.
9 Miles including 3 Miles walking at 2.0 incline on TM.
Wesley
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| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 Miles in 24 mins on TM.
5 Total Miles including 1 Mile walking at 2.0 incline on TM and a mile or so at my kids' soccer practices.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 379.50 | 19.00 | 11.00 | 3.50 | 413.00 |
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| Night Sleep Time: 200.00 | Nap Time: 0.00 | Total Sleep Time: 200.00 | |
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