| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 211.50 | 17.00 | 0.00 | 2.50 | 231.00 |
|
| Night Sleep Time: 149.50 | Nap Time: 0.00 | Total Sleep Time: 149.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles on a warm and humid afternoon in the low 80s on the grass along the outside of the one-third mile loop around the neighborhood park. 6 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Easy Miles in 76:00 on TM; 4 strider.
10 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Race: |
Arkansas Traveler 100 (100 Miles) 18:06:42, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 100.00 | 0.00 | 0.00 | 0.00 | 100.00 |
| I enjoyed the experience of running the 23rd Annual Arkansas Traveler 100 (AT100), held by the Arkansas Ultra-Runners Association, in the scenic Ouachita National Forest. Executing my strategy and running smart in the wind and whipping rain (and sleet briefly), I traded leads with winner, Brock Hime, from Mile 33 onward. This was a classic, two-man race, and Brock's performance was very impressive. The guy is all guts. Picking up a fresh pacer at Mile 68, Brock caught-up to me at Mile 75 as darkness approached (I had passed him at Mile 65 by pushing hard on a 20-mile stretch of well-maintained service roads). Though I maintained contact with Brock, this former cross country runner (University of Arkansas at Little Rock) pushed hard every time I pulled within 200 yards. In a last ditch effort, I went stealth, turned off my headlamp and flashlight, and gave everything I had on the final mile of pavement (1 of the 2.4 total miles of pavement on the course). The end result was the closest AT100 in the history of the race, and by a longshot. We finished just over one minute apart, over 2.5 hours ahead of the field, which included multiple former AT100 winners and runners-up. I cannot end this post without thanking my amazing crew, my Mom and Dad; my beautiful, dedicated wife, Diana, who supported this insane idea; my brother, who provided sound advice throughout my training and acted as a sounding board for race planning and strategy; and my good friend and running partner, Dave, whose discipline and commitment to running is inspiring, and who met me at the finish line with a cold beer. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One-mile commute. So I'm on a recumbent bike in the gym in my office building. The only upside of a recumbent, stationary bike is that it offers ample opportunity for making posts to training blogs, checking emails or facebook (if that's your thing), and even drinking coffee. I tried the elliptical trainer for 30 minutes, but I quickly realized I was redefining diminishing returns. Though I'm having my right foot x-rayed this afternoon, I'm still in a very positive frame of mind. I really enjoyed the 100 Mile experience. And that's really what it is at the end of the day...an experience. One I'll never forget. Guess I'll find out if my wife actually reads my blog this afternoon based on whether she let's me in the house. I don't think she wanted me to "workout" today. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| One hour on recumbent bike and some sauna time. 3 Miles of commuting; I'm intentionally looking for opportunities to walk the half-mile between my office and where I park so I can squeek out double-digit miles this week. 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One hour on recumbent bike, lots of chin-ups and pull-ups, and an extended sauna session. 1 Mile of commuting. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| One hour on recumbent bike and some sauna time.
2 MIles of commuting.
Wesley
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in just over 32 minutes on TM; 8:27 - 7:30 pace range. 2 Miles of commuting for 6 Total Miles. Wesley |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles hiking around my parents land looking for the perfect spot for the grandkids' future tree house. My oldest son, Max (5), ran about a half-mile with me while we were out and about. Max has a "fun run" at his school next Wednesday, and he has been securing "pledges" for $/lap, with a maximum of 35 laps. If he goes the full 35, he'll exceed $700 in donations, all of which go to a pretty worthy cause--a public school campaign known as "camp high-five" that promotes strong character and teamwork, anti-bullying, etc. I'm very proud of Max for the progress he has made this year in kindergarten. He's listening better, more focused, and really doing a great job supporting his classmates as part of his teacher's team learning approach. Wesley |
| 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 | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 4 Miles in 30 minutes on TM. 5 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 40 minutes on TM. 2 Miles of commuting for 7 Total Miles. 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 | 3.00 | 0.00 | 0.00 | 4.00 |
| 3 Miles in 20:50 on TM. 4 Total Miles including one-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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 48 minutes on TM. 8 Total Miles including 2 Miles of commuting. 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles on a cool afternoon with a light shower or two on the one-third mile loop around the neighborhood park. 7 Total Miles including two miles of 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| After a run round of tennis with Diana (and Evan who slept in stroller) on a beautiful afternoon at the park, I ran 4 Miles around the one-third mile loop that circles the park. Looking forward to a fun afternoon that kicks off with back-to-back soccer games for Max and Sophia, followed my dinner in Hot Springs to celebrate my aunt's birthday. 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 Miles in a cold rain right after sunset. 3 Miles of commuting for 7 Total Miles. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles on a cool morning of 48 degrees in midtown, Little Rock. 8 Total Miles including 1 Miles of commuting. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out the door at 4:00 am for the same 6-Mile loop as yesterday through midtown and hillcrest in Little Rock; perfect, crisp and clear morning for running. 8 Total Miles including two miles of commuting. 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 | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles at approximately 7:00/mile on a cool afternoon with light rain falling in the midtown and hillcrest neighborhoods of Little Rock.
Would have run more this week but for a week-long trial; modest mileage had very little to do with my right foot, which is healing nicely three weeks removed from the AT100.
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 | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 10 Miles in 75:00 on TM; 6X1min repeats at 5k pace. 11 Total Miles including one-mile commute. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| AM: 6 Miles on a humid morning through midtown and hillcrest. PM: 6 Miles in 44 minutes on TM; Miles 5 and 6 at a very impressive 6:58/mile, Rob Murphy. 14 Total Miles including two miles of commuting. 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 | 4.00 | 0.00 | 1.00 | 10.00 |
| 9 Miles on TM in 63:40. First TM was stuck on -3.0 incline (decline), so I felt compelled to run at a faster pace that what I had originally intended for first 5 Miles: 6:58, 6:49, 6:40, 6:27, and 6:00. This was not particularly hard because of the decline. Switched TMs when another became available and ran final 4 Miles at 8:00 - 7:30 pace. 10 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 | | 211.50 | 17.00 | 0.00 | 2.50 | 231.00 |
|
| Night Sleep Time: 149.50 | Nap Time: 0.00 | Total Sleep Time: 149.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|