| 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 | | 405.00 | 64.50 | 7.00 | 17.50 | 494.00 |
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| Night Sleep Time: 191.50 | Nap Time: 0.00 | Total Sleep Time: 191.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles along Hwy. 171 from parents' house past Diamondhead into Lake Catherine State Park. I picked up the 2-Mile Falls Branch Trail then met Diana and kids at the swimming area for some fun in the hot August sun.
13 Total Miles including one-mile walk on a nice evening back in Little Rock.
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 | | 23.00 | 1.00 | 1.00 | 0.00 | 25.00 |
| AM: 12 Miles in 88 mins on TM; Mile 11 at 6:44 and Mile 12 at 6:15.
PM: 11 Miles in 85 mins on TM; 4 striders.
Total: 25 Miles including 2 Miles of commuting.
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 | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| Today was positive. On tired legs with a tight window of time, I ran 17 Miles in 2:03:45 on TM; Miles 1-6 at 7:47/mile, 7 and 8 at 7:41/mile, 9-15 at 6:58/mile, and bullishly, Miles 16 and 17 at 6:31 with a really fast sprint finish. And I felt, arguably, better at end of run than beginning!
20 Total Miles including 2 Miles of commuting and one-mile walk with Charley before dinner.
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 | | 16.50 | 4.00 | 0.00 | 0.50 | 21.00 |
| Noon: 14 Miles in 1:46:30 on TM; Miles 11-13 at 6:58/mile and Mile 14 at 6:31.
PM: 5 Miles in 39 minutes on TM; 4 striders.
Total: 21 Miles including 2 Miles of commuting/walking.
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 | | 25.00 | 0.00 | 0.00 | 1.00 | 26.00 |
| AM: 13 Miles in 1:42 on TM set to 1.0 incline; 8 striders.
Noon: 12 Miles with Dave out and back to Burns Park on what started as a really hot and humid day (heat index approaching 100), but ended up rather mild with a cool breeze and light rain during the last third of the run; averaged right at 8:00/mile per Dave's Garmin.
Total: 26 Miles including one-mile commute.
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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 | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 7 Miles on a beautiful morning, 73 degrees and lower humidity, in Little Rock. Finished with a few striders at park where I met family, and Max knocked out final half-mile with me. I was more excited about this than he was, but he understands exercise is important, and that's a foundation on which we can build.
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 | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| 10 Miles in 72 mins on a perfect, Fall-like morning; jogged to Scott Field where I met Dave for short speed workout; 6X800m Repeats at 2:55-2:58; goal was consistent pacing, negative splits, and comfortable stride.
11 Total Miles including walk to and from church with kids.
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 | | 28.50 | 1.00 | 0.00 | 0.50 | 30.00 |
| 28 Miles in 3:37 on TM set to 1.0 incline; Miles 1-16 at 8:00 pace, Miles 17-20 at 7:47, Miles 21 and 22 at 7:30, MIles 23-26 at 7:13, Mile 27 at 6:53, and 4 striders during Mile 28.
30 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 5.00 | 0.00 | 0.50 | 19.00 |
| AM: 10 Miles in 72 minutes on TM set to 1.0 incline; Miles 6-8 at 6:58/mile and Miles 9 and 10 at 6:31/mile.
PM: 6 Miles in 47 mins on TM; 4 striders.
Total: 19 Total Miles including 2 Miles commuting and a one-mile walk at park with Charley.
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 | | 42.00 | 0.00 | 0.00 | 1.00 | 43.00 |
| 40 Miles in 5:18 on TM (7:57 pace); 4 striders during Mile 30 and 4 more during Mile 39 (8 total); one stop after Mile 30 to change clothes, drink a Diet Coke, and use bathroom.
43 Total Miles including 2 Miles of commuting and one-mile walk at park with Charley.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 0.00 | 0.50 | 17.00 |
| 15 Miles in 1:55 on TM; Miles 13 and 14 at 6:58 and 4 striders during Mile 15.
17 Total Miles including 2 Miles of commuting.
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 | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| Busy day. Rare, late afternoon run after Max's soccer practice; from Murray Park soccer fields, I ran 10 Miles along River Trail out west over Two Rivers Bridge and back east as the darkness set in. Managed slow MP, 6:48/mile (67:58 total), thanks in part to the coolish temps in low 60s.
12 Total Miles including 2 Miles of commuting.
Wesley
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| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 54:37 (6:50) on a cool and windy morning after coaching Sophia's, then Max's, soccer team to victory in their respective first games of the season. Averaged 6:32/mile for Miles 5-8 back east along River Trail.
10 Total Mikes including 2 Miles of walking and talking with Diana on a beautiful afternoon.
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 |
| 10.5 Miles in around 90 minutes on a beautiful afternoon along the River Trail. Diana and Evan, whom I pushed, joined me on this relaxed run, which included a stop for playtime and snacks at Mile 4. I should clarify that I pushed only Evan...Diana cruised on her bike.
12 Total Miles including 1.5-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 | | 24.00 | 4.00 | 0.00 | 0.50 | 28.50 |
| AM: 18 Miles in 2:16 on TM; Miles 15 and 16 at 6:45/mile and Miles 17 and 18 at 6:31/mile.
PM: 8.5 Miles in 67 mins on TM; 4 striders.
Total: 28.5 Miles including 2 Miles of commuting.
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 | | 18.50 | 0.00 | 0.00 | 1.00 | 19.50 |
| AM: 12 Miles in 95 mins on TM; 4 striders.
PM: 6.5 Miles in 50 mins on TM; 4 striders.
Total: 19.5 Miles including one-mile commute.
Wesley
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| 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 | 0.00 | 18.00 |
| 15 Miles in 2 hrs on TM.
18 Total Miles including 3 Miles of commuting to work, then court, then back to work.
I've felt very fatigued the last couple of days, and I attribute it primarily to reduced sleep, uptick in stressful (or, at least, atypical) activities, and lack of time to take care of my legs and body properly (see reduced sleep + no ice baths + very little lunch = FATIGUE!).
Wesley
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| 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 | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
| AM: 8 Miles in just under 55 mins on TM; Mile 3 and 4 at 6:58, 5 and 6 at 6:45, and 7 and 8 at 6:31.
PM: 10 Miles in 79:15 (outside!) on a warm afternoon in downtown Little Rock. From my office, I ran over Broadway Bridge into NLR, then west parallel to the River Trail section under construction; picked up River Trail at Mile 3 past Rockwater development and ran a couple more miles to Emerald Park trailhead; back east up 8 switchbacks, climbing NLR Quarry Cliffs, then a couple Miles of beautiful views along top of Cliffs before pounding down Julian St. and Paul Duke Drive back to the River Trail near NLR skateboard park.
Total: 20 Miles including one-mile commute and one-mile walk at park.
Wesley
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| 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 | | 18.50 | 0.00 | 0.00 | 0.50 | 19.00 |
| 18 Miles on TM; 16 Miles in 2:07 set to 1.0 incline, including 4 striders during Mile 15, then 2 Miles of purposeful walking at a 2.0 incline because I wanted to watch part of Roger Goodell's press conference.
19 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One-mile walk at park.
Wesley
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| 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 | | 7.50 | 0.00 | 0.00 | 5.50 | 13.00 |
| 11.5 Miles in 78:40 (6:51 overall pace) on a great morning in Little Rock. Ran 1.75 Miles to Scott Field, finished 2-Mile warm-up with another quarter, and launched into a solid speed workout: 400m, 800m, 1200m, 1600m (5:55), 1600m (5:46), 1200m, 800m, and 400m, with 1600m jogging recovery after each interval. Ran two more 90 second intervals at roughly same pace during Mile 11 on way back home.
13 Total Miles including walk to and from church with kids and another short jog/walk with my daughter, Sophia.
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 | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| 16 Miles in 2:01:56 (7:37) on a beautiful afternoon in West Pulaski County. Starting from Two Rivers Bridge parking lot, I ran over TRB, then west on River Trail, exiting Two Rivers Park onto Pinnacle Valley Drive toward Pinnacle Mountain; entered Pinnacle Mountain State Park at approximately Mile 6, turning right on road to Pinnacle Mountain Visitors' Centet/Scenic Overlook, turning around about a quarter mile down trail near Scenic Overlook; Miles 15 and 16 at sub-7:00 pace.
18 Total Miles including one-mile commute and one-mile walk at park with my youngest son, mother-in-law (visiting from Detroit), and our dogs.
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 | | 4.00 | 2.00 | 6.00 | 0.00 | 12.00 |
| Working off very little sleep, but inspired by the cool temps in mid-50s, I ran 11 Miles in 71:45 this morning.
3-Mile warm-up (7:40) to Scott Field track + 1.25 Miles on track; Mile 4 in approximately 7 mins; 6-Mile Tempo with the following splits -- 6:00, 5:57, 5:50, 5:39, 5:27, and 5:59 (latter .5 through hills back to house); Mile 11 in 6:43.
Felt pretty strong after beginning true taper yesterday.
12 Total Miles including a walk with my daughter, Sophia, who is home sick from school today.
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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 15 Miles on TM in 2 hours.
16 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 10.50 | 0.00 | 0.00 | 12.00 |
| 10.5 Miles with Dave in 72 mins (6:52) at Scott Field track; ran 5X1.0 Mile Repeats with Dave at his threshold pace, approximately 6:30/repeat.
12 Total Miles including one-mile commute and half-mile walk with Charley.
Wesley
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| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 95 mins on TM; 4 striders.
13 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk at the park on a beautiful Saturday.
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 | | 9.50 | 0.00 | 0.00 | 1.50 | 11.00 |
| 9 Miles in 68:25 on a nice afternoon; ran to Scott Field and stretched it out with 6X400m Repeats at a smooth pace (89-90 secs/repeat); after returning home, I did a 2-Mile jog/walk in 30 mins with Diana, so I ended up with 11 Total Miles.
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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles in 86 mins on TM; 4 striders.
13 Total Miles including 2 Miles of commuting.
Wesley
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| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 80 mins on TM.
12 Total Miles including 2 Miles of commuting.
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 | | 405.00 | 64.50 | 7.00 | 17.50 | 494.00 |
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| Night Sleep Time: 191.50 | Nap Time: 0.00 | Total Sleep Time: 191.50 | |
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