| 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 | | 270.25 | 82.00 | 11.00 | 20.86 | 384.11 |
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| Night Sleep Time: 140.50 | Nap Time: 0.00 | Total Sleep Time: 140.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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13 Miles along Highway 171 near my parents' home in Malvern, Arkansas; first 6.5 with my Dad between 8:00-8:30/mile followed by 6.5 a little more quickly between 7:00-7:30/mile. Hot and extremely humid, but it was a good run, and I paticularly enjoyed the first half with my Dad. 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Out the door at 5:00 am for 16 Miles in approximately 2 hours into Lake Catherine State Park and back to my parents' house; 75 degrees and humid, and I thoroughly enjoyed myself. 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 | | 16.00 | 2.00 | 0.00 | 4.00 | 22.00 |
| PM (early): 12 Miles in 1:31 on TM; Miles 11 and 12 at 6:58/mile. PM (late): 1 mile warm-up followed bt 8X800m Repeats at 6:00 pace (2), 5:56 pace (2), 5:52 pace (2), and 5:49 pace (2); half-mile easy jog (4 minutes) to recover after each repeat and 1 mile to cool down for 10 Total Miles. Repeats 7 and 8 extremely difficult, requiring support via TM rails, as well as angry feelings...but the healthy kind of anger that creates an edge. Total: 22 Miles. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles Easy to recover after a hard day of training yesterday; warm and humid along the Arkansas River Trail. Wesley |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 10.50 | 0.00 | 0.00 | 14.00 |
| PM (early): 10.5 Miles in 71 minutes (6:46/mile); solid MP effort for Miles 1-8 at 6:35/mile; last 2.5 hovering between 7:00-7:30 pace to cool down; no water or gels on a warm and muggy day in the 80s. PM (late): 30 minutes of easy jogging; between 3.5 - 4.0 Miles, so I guess I'll be conservative and only count 3.5 (never want to be accused of fudging the numbers). Total: 14 (and possibly more) 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles in 2:17 in triple digit heat in Malvern. After my paternal grandmother's funeral in Malvern, I joined my extended family for a huge meal at my Granddad's house; meal included about half of a coconut pie, which was so good... After visiting for a couple of hours, I fought off a nap and opted for a long run in some smokin' heat. Ran 8.5 Miles to my maternal grandfather's house on the outskirts of Malvern. This is my Mom's father, and though surprised to see me, he greeted me with homemade lemonade and Arkansas spring water. After cooling off with my very cool Granddaddy, who invited me to go dancing with him tonight, I ran another 8.5 Miles back into Malvern, passed my grandmother's cemetery, and back to my Granddad's house. Great dinner of leftovers while discussing politics with the few remaining family members who hung around. I'm tired. Wesley |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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AM: 6 Miles in 39:48 on a beautiful morning!
PM: 2 Miles in 15 minutes to recover.
Total: 8 Miles.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
| AM: 5 Miles with my brother, Luke, on a great morning on the trails at Lake Catherine State Park. Nice and easy running up and back down the mountain; great conversation. PM: 10 Barefoot Miles in 1:07:40 (6:46 pace), including 6X800m Repeats around the infield of the Scott Field (Hall High School) track; great workout, 90 degrees, but lower humidity. Grass a little wet and mushy in places, but I managed 2:45, 2:40, 2:42, 2.38, 2:42, and 2.38, respectively, for the 800m repeats. Total: 15 Miles. Fun training day. |
| 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 | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
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PM (early): 6 Miles in 45:00 on treadmill. PM (early): 15 Miles in just under 1:55:00, with Miles 13 - 15 at 6:45/mile. Total: 21 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 | | 14.00 | 0.00 | 0.00 | 1.00 | 15.00 |
| AM: 5 Easy Miles on TM. PM: 9 Miles in 1:07, including 8X200m striders. Forgot to mention my crack analysis of last night's MNF double header on ESPN...the Ravens are still good; the Bengals are still helpless; the Raiders and Chargers are still mediocre. Total: 14 Miles. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 6.00 | 0.00 | 20.50 |
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AM: 6 Recovery Miles in 46:00, with Mile 6 at MP, on TM. PM (early): 6 Tempo Miles in 38:00 on TM; progressive mile splits at 6:31, 6:27, 6:22, 6:19, 6:14, and 6:11. PM (late): 8.5 Miles on a perfect evening of 70 degrees, with a slight breeze, in downtown Little Rock; run took me by the Governor's Mansion, the State Capitol, City Hall (Little Rock), City Hall #2 (North Little Rock, Clinton Presidential Center and Park, Heifer International, MacArthur Military Museum of History, the Arkansas Arts Center, and back to my apartment (2 block from the Gov.). Why? Why not? Total: 20.5 Miles. Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 4.00 | 0.00 | 0.00 | 15.50 |
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AM: Half-mile jog in business attire to work. PM: 15 Miles in 1:55:00 on treadmill; easy 11 Miles in 87 minutes followed by 4 Miles at 6:58/mile, which thankfully, still felt pretty easy. Total: 15.5 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 | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
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AM: 7 Miles in just over 53 minutes on a nice morning in downtown Little Rock and North Little Rock; sunrise over Arkansas River from Clinton Library Bridge. PM: 4 Miles in 26 minutes (6:30 pace) on treadmill. Total: 11 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 1:29:00 on a misty, mid-day run along Highway 171, then up Highway 290 to Camp Tanako, the Methodist Church Camp that I attended every summer in junior high and high school. My grandfather and grandmother (who passed last week) were Camp Directors half a century ago when trying to save money for their first (and current) home in Malvern, Arkansas. Sentimental running... Ran final 2 Miles in under 13 minutes. 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 | | 19.00 | 0.00 | 1.00 | 1.00 | 21.00 |
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AM: 16 Miles on a humid morning around 70 degrees along Hwy. 171; first 3.5 Miles with Dad, then kept it around 8:00/mile until turning around at Mile 8 mark just past the entrance to the Lake Catherine State Park Visitors' Center (near the lake); ran a little harder coming back (7:33/mile) with Mile 15 in 6:15 before cooling down back up the driveway to parents' house. PM: 5 Miles, including 10 150-200m striders, in the rain. Awesome 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 | | 6.50 | 0.00 | 0.00 | 5.00 | 11.50 |
| 11.5 Miles on TM; 3 Miles to warm-up followed by 6X1200m Repeats in 4:30/repeat (6:00 pace) and one 800m interval at 5:49 pace; 800m jog after each 1200m and 1 Mile to cool down. 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 | | 8.50 | 11.00 | 0.00 | 0.00 | 19.50 |
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AM: 12:25 Miles in just under 96 minutes on treadmill; Miles 9-12 at 6:58/mile before a quarter- mile cool- down. PM: 7 Miles in 48 minutes and a quarter mile cool-down on TM. Total: 19.5 Miles; 11 at MP. Wesley
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| 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 | | 5.25 | 0.00 | 0.00 | 0.75 | 6.00 |
| Recovery Day: 6 Miles in 44 minutes on Scott Field Track; 6X200m striders during final mile and a half. Great afternoon, 78 degrees with a nice pre-autumn breeze. 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 | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 12 Miles in 1:29:30, including 8X200m Repeats (5:52 pace) during Miles 11 and 12, on treadmill. Nice morning outside, but I needed to catch up on my sports (ESPN) and news (CNN). I am hoping to take advantage of the lower temps and humidity when I knock out a 20 Miler tomorrow on the Arkansas River Trail tomorrow morning. 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 | | 2.00 | 19.00 | 0.00 | 0.00 | 21.00 |
| I was out the door at 5:30 am for a half-mile warm-up to the Mile 7 Marker for the Little Rock Marathon. From there, I ran the final 19 Miles of the Little Rock Marathon Course in 2:12:53. I backed off slightly for a mile and a half cool-down back to my apartment and 21 Total Miles. It was 68 degrees when I set out this morning, and I managed the run with a 20 oz Powerade, drinking at timed Miles 8, 14, and 17. I have rarely used GUs during this round of training, but I am still planning to do so when I race...I think... As to my next race, I will be running the inaugural Sleeping Bear Marathon in Empire, Mighigan on October 7. Where is Empire Michigan you ask? I have no idea! But I will have the brightest and most beautiful tour guide in Mighigan by my side to deliver me to the starting line. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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RUN4SHELTER Hillcrest 5K (3.11 Miles) 00:17:46, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.11 | 9.11 |
| Up around 4:00 am and trouble getting back to sleep. So I decided to eat breakfast, read a little, and headed up to the Little Rock Hillcrest neighborhood for a 5K that raises money for one of my favorite local non-profits, Rock of Hope, which supports initiatives to end homelessness in Central Arkansas. While I had not intended to run this race (largely because of my 21 miler yesterday), I'm really glad I did. Two members of my Church, Ruthanne Murphy and Jim Garrett started Rock of Hope, and knowing their hearts and motivation, I will always support their missions in iny way possible. I ran comfortably and averaged around 5:40/mile on this out-and-back course that includes a downhill mile from 0.5 - 1.5, and a corresponding uphill mile from 1.5 - 2.5; approximately 9 Miles total after 5 very easy miles to recover. Wesley |
| 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 | | 4.50 | 0.00 | 0.00 | 3.00 | 7.50 |
| One mile warm-up followed by 4X800m Repeats at 2:55/repeat (give or take a couple of seconds); very low energy this afternoon despite a day off yesterday, AND I got a bad side stitch after the fourrh repeat! Jogged a couple of miles really easy before resuming my workout with 2 more Repeats at 3:00/repeat. Including the half-mile recovery jogs, I ran 7.5 Total Miles. 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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13.5 Miles, 12 with Dave in 92 minutes (7:40/mile), along the Arkansas River Trail on a nice morning in central Arkansas.
Taking advantage of these cool mornings for some taper runs over the next two weeks.
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 | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 10 Miles with Dave and Kevin along the Arkansas River Trail; worked in 8X200m striders during Miles 7 and 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 | | 5.00 | 2.00 | 4.00 | 0.00 | 11.00 |
| 6 Miles in 39 minutes from 6:40 - 6:18 pace on treadmill; 5 Easy Miles at 8:00 for a total of 11 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 | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 16 Miles, 14 with Dave in 43:50 (7:25/mile), along the Arkansas River Trail west to Big Dam Bridge before turning around and heading back downtown; also ran 4X200m striders. 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 Easy Miles along Highway 171 on a great early fall afternoon in the Nayural State. 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 | 8.50 | 0.00 | 0.50 | 9.00 |
| 9 Miles at MP+ in 57 minutes on a great day in the low 60s in Hot Spring County. I felt great after yesterday's 7-mile recovery and a great dinner of chicken-blackbean-tortilla soup (thanks Mom!). Loving this early Fall weather. 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 | | 270.25 | 82.00 | 11.00 | 20.86 | 384.11 |
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| Night Sleep Time: 140.50 | Nap Time: 0.00 | Total Sleep Time: 140.50 | |
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