| 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 | | 328.50 | 38.00 | 6.00 | 14.50 | 387.00 |
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| Night Sleep Time: 172.50 | Nap Time: 0.00 | Total Sleep Time: 172.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 slow, hot recovery miles; met my parents and kids at River Market fountains for some wet fun in the sun. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 81:24 on a hot and muggy afternoon (heat index of 98)along the Arkansas River Trail; 11 Mile out-and-back starting from Two Rivers Bridge. 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 | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 11 Miles in 84:50 on TM; 8 striders. 12 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 | | 2.00 | 2.00 | 4.00 | 0.00 | 8.00 |
| 6 Miles in just under 38 minutes; 2 Miles at 6:31, 2 Miles at 6:18, and 2 Miles at 6:07.
8 Total Miles including 2 Easy Miles of commuting.
Wesley
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| 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 | | 7.50 | 6.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 95:35 on TM; Miles 1-4 at 8:00/mile, 5-6 at 7:30/mile, 7-12 at 6:58/mile, and 4X200m striders during Mile 13. 14 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 | | 25.00 | 0.00 | 0.00 | 1.00 | 26.00 |
| AM: 15.5 Miles in 1:58:01 (7:38/mile) with Dave on a very pleasant morning along the Arkansas River Trail; starting at downtown office west on south side of trail to Big Dam Bridge, crossing over into North Little Rock, then through Burns Park and back east to Broadway Bridge, cooling down for final 1.5 miles back north into downtown Little Rock.
PM: 9.5 Miles in 74:00 on TM; 8:00 pace with exception of 6X1min striders at 6:00 pace.
Commute: 1 Mile.
Total: 26 Miles.
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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| 20.5 Miles in 2:44:52 on a warm morning, climbing toward 90 degrees by the time I finished up around 11:15 am. Dropped off wife's car at Sunset Window Tinting on South University near the University of Arkansas at Little Rock (UALR); ran east along 12th St. Toward downtown, but turned south on Park so I could run by Little Rock Central High School, then back east past Governor's Mansion, ultimately weaving my way to the Little Rock National Cemetery; turned north out of cemetery on Confederate Blvd up to Roosevelt, entering Heifer International and Clinton Presidential Center and Park from south (back entrance rarely used); crossed over Clinton Bridge into North Little Rock briefly along Arkansas River Trail, but then back north into Little Rock on Broadway Bridge to Capitol Ave; turned west to State Capitol, past "Little Rock 9" sculpture and reflecting pool; continued east along Markham, then northeast up Kavanaugh, covering the toughest three-mile stretch of the Little Rock Marathon course (Miles 13 - 16), which were coincidentally my workout Miles 12.75 - 15.75; south on Van Buren across Markham and all the tailgaters getting fired up for the Razorback game later today at War Memorial Stadium; continued south on Fair Park all the way to Asher, turning west, then quickly back north, onto University; last mile past UALR campus and back to Sunset Window Tinting. Stumbled into a third consecutive 100 Mile week. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 69:16 (6:56) on a 102 degree afternoon along the Arkansas River Trail; out-and-back east from Two Rivers Bridge, stopping once near midpoint (5.25) at water fountain. 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 | | 20.00 | 0.00 | 0.00 | 1.00 | 21.00 |
| 20 Miles in 2:36:50 on TM; 6X1min striders at 6:00 - 5:42 pace.
21 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 | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
| 14 Miles in 1:48 on TM; Mile 13 at 6:58.
15 Total Miles including one-mile commute.
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 | 4.00 | 0.00 | 0.00 | 15.00 |
| 15 Miles in 1:54 on TM; Miles 9-12 at 6:58/mile. 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 | | 18.00 | 0.00 | 0.00 | 1.50 | 19.50 |
| 18.5 Miles in 2:30 on TM; 8X45sec striders during Miles 17 and 18 and final half-mile at sub-6:00 pace. 19.5 Total Miles including one-mile commute. 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| 5 Easy Miles on 1/3 Mile loop around park behind house; 4 striders. 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 | | 43.00 | 0.00 | 0.00 | 0.00 | 43.00 |
| 43 Miles in 5:49:37 (8:08); 3:44 am start from my parents' house west along Hwy. 171 then Hwy. 84 toward Bismark; negative split; 5 gels, 2 bags of chews (4 servings), 3 20 oz gatorades and 1 20 oz water. Good, strong run on a beautiful morning of 53 degrees climbing toward 70 degrees by 9:30 am when I finished. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 53:21 (7:38) on a beautiful September day along Hwy. 171, out-and-back just past county line; ran on grass/dirt shoulder in my new MT110s; Miles 6 and 7 at sub-7:00 to stretch things out a bit. 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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 12 Miles in 95:00 on TM; 4 striders.
13 Total Miles including one-mile commute.
Wesley
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| 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 | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 76:00 on TM; Miles 9 and 10 at 6:58/mile. 11 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 18 Miles in 2:26 on TM. 19 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 | | 1.00 | 4.00 | 0.00 | 1.00 | 6.00 |
| 5 Miles in 33 minutes on TM: 6:58, 6:49, 6:40, 6:28, and 6:00. 6 Total Miles including one-mile commute. Limited time today, and a short, efficient workout is probably what I needed anyway to wake up my legs. 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 | | 14.00 | 0.00 | 0.00 | 1.00 | 15.00 |
| 15 Miles in 1:55 on TM; 8 striders during Miles 13 and 14.
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 | | 11.00 | 0.00 | 0.00 | 2.00 | 13.00 |
| Running on fumes...13 Miles in 1:31:55 (7:04) on the Illinois Dedicated [Nature] Preserve Trail (DPT) in my new Brooks Pure Cadences; Miles 12 and 13 in around 12 minutes, as my wife's cousin, Omar, pushed my pace hard on his bike. Omar's an excellent cyclist, and the DPT is a gem if anyone ever has the opportunity to visit the Chicago suburbs just south of Wisconsin. Wesley |
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 61:28 on a cool, beautiful morning near Mundelein, Illinois, along the local bike paths, including the Millenium Trail West. 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 minutes on TM; 4 striders. 10 Total Miles including one-mile commute. Wesley |
| 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 minutes; 4 striders. Same workout as yesterday, but I felt a little better. 10 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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 12.5 Miles (7:17) with Dave along the Arkansas River Trail on a beautiful morning hovering around 70 degrees; 2 Miles on TM, including 4 striders, to close out workout after returning to gym in our office building. 15 Total Miles including half-mile commute. 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 | 4.00 | 2.00 | 1.00 | 9.00 |
| 7-Mile Progressive in 45:30 on TM: 6:58, 6:49, 6:40, 6:31, 6:22, 6:11, and 5:56. 9 Total Miles including two-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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 Miles on the one-third mile loop around the neighborhood on a nice morning; 8 striders. 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 | | 3.50 | 0.00 | 0.00 | 0.50 | 4.00 |
| 4 Miles on a nice, but humid morning around the loop at the neighborhood park; 4 striders; 6 pancakes immediately after. Also walked to and from church twice, chased my kids around the house, and raked leaves for an hour or so. Wesley
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| 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 minutes on TM; 4 striders.
10 Total Miles including one-mile commute.
Wesley
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| 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 | | 328.50 | 38.00 | 6.00 | 14.50 | 387.00 |
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| Night Sleep Time: 172.50 | Nap Time: 0.00 | Total Sleep Time: 172.50 | |
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