Wesley Hunt

20 Week Boston Qualifyer Training begins . . . countdown to Little Rock Marathon on March 6, 2011. 

Beautiful, cool morning in Little Rock for a speed workout. 

10X400m repeats at 5K pace (6:00min/mile or 90sec/repeat). 

Felt good to jump back into training!

Wesley

I have made a committment to prioritize my personal health and fitness, not only for myself, but also for my family.  During the work week, my training will necessarily, though not ideally, include training runs on the treadmill at JP Fitness, which is located in my building.  Most long-runs will be pushed to Sunday to facilitate outdoor training. 

Today's workout included 2 Miles at 7:03/mile (1.0 incline), which was comfortably below my target Marathon Pace of 7.15/mile, followed by 2 Miles at Tempo Pace (6:41/mile), followed by 2 Miles at Marathon Pace.  For the most part, I felt strong throughout, and I attempted to count my strides at least every mile.  I am still working to consistently stride 180 times/minute; approximately 174 on average, but it's early yet! 

Way too pretty outside in Little Rock to be running inside, but staying busy with my day job.  Hitting the streets tomorrow morning and through the weekend to take advantage of the great autumn weather. 

Though I occasionally gripe about having to run on a treadmill, I feel fortunate to work for a company that values health and fitness programs for its employees.  There has never been any issues with my running during lunch, and I appreciate that kind of support and freedom.  Do the job right and earn respect, eh?  I guess this applies to running as well.  Today's workout included 8 Miles at 7:12/mile, right at target Marathon Pace, followed by 1 easy mile.  I felt pretty good, and the easy mile at the end of the workout helped me recover quickly and effectively. 

Perfect clear, morning in Little Rock; mid 50s.  Felt great for a smooth 8 Miles at 7:00/mile, 15 seconds below Marathon Pace.  I had almost forgotten why I loved early morning runs so much...it's great to see other runners out there, working to achieve their own personal goals, or perhaps, just getting the day started off on the right foot.  

Wesley 

9 Miles at Marathon Pace (7:12/mile); Felt strong, but forced Gel after mile 6, which raises the following question:

Should I force gels on shorter runs even when I feel comfortable with my pace and energy level?  Generally, I have only used them during longer runs/races.

It was another beautiful, cool morning in Little Rock; temp in the upper 50s.  

Fact (or at least personal observation passed off as fact):  With the exception of astronomers, runners see more shooting stars than anyone on the planet.   

 Wesley 

1 Mile Easy followed by 5X1 Mile repeats (100m walk between repeats) at: 

Mile 1 - 5:59

Mile 2 - 6:04

Mile 3 - 6:14

Mile 4 - 6:14

Mile 5 - 6:14

I intended to work from my 5K Pace (6:00/mile) today, but ended up having to push pretty hard to come in under 6:15 on each of the last three repeats; humid and breezy afternoon in Little Rock with thunderstorms in the area, but no excuses...this has to improve.  It's less than two full weeks into training, and I'm already dealing with blisters on each of my heals.  One thing is clear:  "2nd Skin" is going to continue to be a necessary training tool until I toughen up these feet and get used to the additional mileage and longer runs. 

Wesley

2 Miles at 7:03/mile, 2 Miles at 6:41/mile, 2 Miles at 7:03/mile (Treadmill with 1.0 incline); relatively low energy level and labored breathing on final two miles; felt moderately dehydrated, but pushed through. 

Note:  Invest in bulk sports drinks to stay hydrated; replace second cup of coffee with 20 oz. of electrolyte-packed G2 or Powerade every morning; lifestyle/habits have to be adjusted to achieve ultimate goal.  

Wesley  

8.5 Miles at 6:53/mile, well below Marathon Pace.  

Beautiful, clear morning in Little Rock, with a temperature of 47 degrees.  My pace was a little fast for an 8 miler on a random Tuesday morning this early in my training, but the cool weather gave me a little boost (it's hard to resist!).  No gel necessary; felt hydrated and strong throughout the run.  

10 Miles at 7:12/mile on the treadmill with a 1.0 incline; felt good throughout, taking one gel after mile 6.  A couple hours after my workout, I ended up jogging another 2.5 miles to pick up Isabel's car at Austin Brother's Garage (who installed a new battery).  I couldn't find a ride, and there's a nice bike trail between my office and the shopping center, so I thought, what the hell?  

Recently, I decided to mix in 16 ounces of Gatorade with my normal morning beverages (OJ and coffee), and I think it's going to pay dividends over the long-run.  At Sam's Club, or another big box retailer, you can get a huge can of Gatorade powder mix for around $10, and it really goes a long way.  

Going to try to head back outside tomorrow morning.  The cool, autumn weather is wonderful.   

 Wesley 

8.5 Miles at 7:06/mile, a little below Marathon Pace, but comfortable given the 39 degree temperature; legs a little heavy for last couple of miles due, generally, to overall increased mileage for the week (I hit 40!); no gel.  

Wesley 

1 Mile warmup followed by10X400 Repeats at 90 secs/repeat (6:00/mile) with 100m jog between repeats; cool morning in Little Rock with a temperature of 43 degrees; very efficient speed workout with no issues.   

And now for the understatement of the day:  Mile repeats at or slightly below 5K Pace are more difficult than 400m repeats, but I know they're both good workouts to incorporate into my speed work.  

Everyone out there have a safe and fun Halloween.  

Wesley 

2 Mile warmup followed by 2 Miles at 7:03, 2 Miles at 6:41, and 2 Miles at 7:03; treadmill, 1.0 incline; overall, it was a nice tempo run mixed with 4 miles slightly below MP (7:15/mile).

I continue to have issues with blisters on my heels, but I'm managing my training with 2nd Skin and athletic tape.   

Wesley 

8.5 Miles at 7:07/mile on a cool, rainy morning in Little Rock; started out with a light mist in the air, but grew to a steady shower through the latter half of the run; no gel.   

My feet (and wet shirt) also got a little heavy during the latter half of the run, and I was not able to maintain even splits.  In fact, I ran the first 4 miles at 7:00/mile and the the last 4.5 miles at 7:15/mile (right at Marathon Pace).

As a closing thought, I have no doubt that running in tough conditions makes you stronger in the long run...pun intended.  

 Wesley 

2 mile warm-up followed by 10 Miles at 7:12/mile with 1.0 incline on treadmill; half-mile cool down; took gel and a couple of swigs of water after Mile 6 (warm-up + 4 Miles at MP). 

Fueling/hydration has been better on noon runs since I started drinking a Gatorade mid-morning every day.  Also, I typically eat lunch (peanut butter & honey sandwiches) about an hour before my treadmill workouts, and this has generally worked out pretty well.  On morning runs, I have not been eating anything prior to the run, nor have I been using gels.  That said, for the most part, I have felt pretty good and been able to maintain my target pace during those runs.  Of course, I have not ventured past 9 miles at Marathon Pace on the road, but with a more structured 16-week training plan on the horizon, those longer weekend runs will be here soon enough!

Wesley 

8 Miles at 6.49/mile, comfortably under Marathon Pace, on a beautiful afternoon in L.R.; 54 degrees and windy.

I ran one of my old routes today with some pretty serious hills, but I felt good throughout the run and finished strong.  Again, my energy level was fine, so I did not force gel.  

Wesley 

5X1 Mile repeats with 60-90 seconds rest between repeats:  

Mile 1 - 5:57

Mile 2 - 6:10

Mile 3 - 6:15

Mile 4 - 6:15

Mile 5 - 6:15

My ultimate goal is to be running Mile repeats comfortably at or under my 5K pace (6:00/mile), and though I'm in the ballpark, certainly, I still have a lot of room for improvement in regard to my speed work and fast race pace.  I was pressed for time this morning (daughter's first birthday party!!!), so I actually did this particular speed workout in my neighborhood on the road rather than the local high school track.  As such, there were some moderate hills, but it was a beautiful, 50 degree morning, and overall, I was pretty pleased.  

Wesley 

2 mile warm-up followed by 7 Mile Tempo Run on treadmill set to 1.0 incline; 2 Miles at MP (7:13), 3 Miles at 6:40, and 2 Miles at MP; 1 mile recovery jog; used gel prior to warm-up.   

My legs feel a bit fatigued after three weeks of increased mileage in preparation for my 16-week, L.R. Marathon training starting on November 15th.  I plan to back-off a little this week in order to fully recover as I head into next week.  With respect to today's workout, I actually felt stronger toward the end of the run as I worked through some initial soreness that carried over from yesterday's speed work. 

Wesley 

4 Miles at 6:51/mile on a cool, beautiful morning in Little Rock; 40 degrees.

Wesley 

6 Mile Progressive Run on Treadmill at the following splits:  

7:13 (Marathon Pace)

7:03

6:53

6:40

6:31 (10K Pace)

6:00 (5K Pace)

I was planning to do a longer run today on the treadmill before hitting the road tomorrow morning, but it has been a busy (albeit productive) week at work, and I had limited time. Nothing like showing up to a 1:30pm meeting after running during your lunch break...only to realize that the 90 second shower you took didn't really slow down the profuse sweating.

I love it. 

Wesley 

10 Miles w/ serious hills at 6:57/mile on a beautiful morning of 50 degrees in Little Rock; gel 15 minutes prior to run and after Mile 6; felt great throughout the run.  

Wesley 

1 mile warm-up followed by 10X400 Repeats at 90 seconds/repeat (6:00/mile); 100m jog between repeats and 1 mile easy recovery jog following repeat 10; 50 degrees and extremely windy on an overcast, gloomy day in Little Rock.

My dad ran with me today, and he's getting the itch after 40 years of running to run his first marathon.  After watching me run the Little Rock Marathon in March, and seeing my brother accomplish his sub 4:00 hour goal (go Luke!) in the Marine Corp Marathon last month, his competitive nature is kicking in and he can't resist.  As I've mentioned before, he's a great runner, and for a decade, he was routinely running sub 17:00 minute 5Ks all over Arkansas.  We're going to talk more about it over the weekend, but if he commits to doing it, I know he'll do well.   

As I was finishing my workout this morning, a pee wee football game was about to start at the track/field where I was running.  A couple of kids were trying to kick field goals, and I couldn't resist showing off my skills.  Barefoot 30 yarder!!!  It brought back memories of my glory days playing football in the small town of Fordyce, Arkansas in South Arkansas.  Go Redbugs!

 Wesley 

First day of 16-week training schedule for 2011 Little Rock Marathon!  When I hit the front door this morning, I was greeted with cold, steady rain (42 degrees), but there was no way in hell I was moving my first "official" training day inside to a treadmill.  It ended up going pretty well, though my cloths and shoes were completed soaked after about 20 minutes.  As to the workout itself, I ran 2 Miles just below Marathon Pace (7:03), followed by 4X1 Mile Repeats at the following splits:

Repeat 1 - 6:25

Repeat 2 - 6:14

Repeat 3 - 6:19

Repeat 4 - 6:14

I was targeting 6:19, so with the exception of the first repeat, I felt pretty good about my pacing.  In between repeats, I recovered by walking for 60-90 seconds, and following repeat 4, I ran 2 miles easy to recover.  Also, I took a gel when I woke up, about 15 minutes before I started my run.  

Finally, as I mentioned over the weekend, my father, Mark, has long been considering running his first marathon, and he has decided to take the plunge.  He'll be running the Little Rock Marathon this March as well, and like me, he actually starts "official" training today.  Go Dad! 

Wesley 

4 Miles at 7:13/mile on treadmill set to 1.0 incline; short, recovery run with no issues. 

Wesley 

Any mileage was a moral victory today.  Battling a stomach bug that forced me home from work later in the afternoon, I struggled through 6 Miles, three easy and three at Marathon Pace (7:13) on a treadmill set to 1.0 incline.  

Today's training called for 2-3 miles at tempo pace (6:40) as well, and I am pretty frustrated because tempo runs are such a critical part of any serious race training schedule.  The last thing I want to do is fall behind, but a faster pace was not going to happen today...and it probably would not have been particularly safe to push my body much beyond the little I was able to accomplish.

It is early yet, and hopefully, I can get back on track over the weekend with a couple of nice, moderate-to-long outside runs.  The weather forecast for Little Rock looks great with temps climbing toward 70 degrees on Saturday and Sunday afternoon.   

Fellow blogger Rob Murphy once asked (through a blog post) if he could take credit for a half mile of jogging...on a day like today, I know exactly what he is talking about.  

Wesley 

10 Miles at 7:01/mile on a foggy (100% humidity), cool morning of 43 degrees; felt pretty good after fighting off a stomach bug and the inevitable frustration that accompanied my relative inactivity over the last couple of days.  In other words, I needed that!  

I ate a small bowl of cereal about 30 minutes before my run this morning because I was waiting for my son, Max, to wake up.  I've found (particularly on the weekends) that it is easier to get him situated with breakfast and a cartoon before my longer runs, which (1) gives me the opportunity to say good morning and give him a big hug; and (2) allows my wife a much deserved extra hour of sleep (Max will generally hold off on waking Isabel up if given a big cup of milk and a nice dose of Handy Manny and Special Agent Oso).  

No gels today out of an abundance of caution...didn't want to risk stomach cramping.  

Wesley 

10 Miles at 7:00/mile on a hilly 5-mile loop through my neighborhood, including a couple of nice, half-mile trails connecting the different developments.  I really enjoyed this afternoon run on a mild (69 degrees) day with a nice breeze.  My stomach felt fine today, so I took a gel 15 minutes before the run and after the first 5-mile loop.  I also had a few swigs out of a water bottle I had staged at the beginning/half-way point to wash down the gel.  

All in all, it was a good effort, and I pushed it pretty hard and finished with a strong sub 6:30 final mile.  Hopefully, the hill training will pay dividends down the road.   

Wesley 

2 Mile warm-up followed by 4X1 Mile Repeats at 6:15 on treadmill set to 1.0 incline; 60 seconds rest between repeats; 2 Miles easy to cool down for a total of 8 Miles.  

I  felt descent this morning despite being rushed for time and battling through some indigestion following a late, big meal last night.  When I plan to run in the morning, I need to make an effort to move up dinner the evening before.  The issue, of course, is that my wife and I prefer to eat (and enjoy) dinner after we get the kidos to sleep...so this is something I'll have to work through over the next few weeks.  

Wesley 

4 Miles at 7:04/mile on a cool, but humid, morning in Little Rock. 

Wesley 

2.5 Mile warm-up, including 4X100m accelerations;

Marathon Pace / Tempo Run:  2 Miles at 7:00, 3 Miles at 6:39, 3 Miles at 6:59;

0.5 Mile cool-down.  

Great run to kick-off my Turkey Day as thunderstorms move toward Little Rock; mild and humid; breakfast and coffee prior to warm-up, restroom pit-stop and gel after warm-up.  

I hope everyone out there has a great Thanksgiving.  Enjoy the time with your loved ones...and relaxing in front of the television for some great football!

Go Hogs!  Beat LSU!

Wesley 

After a great evening enjoying a second Thanksgiving dinner with family, and a wonderful night's sleep, I was glad to be back on the road this morning.  

I treated myself to 8 Miles at 6:49/mile on a chilly, 31 degree morning; breakfast and coffee about an hour before run; felt really good and comfortable throughout on a planned "easy" day per my training schedule; cool weather certainly aided me considerably in running a solid pace.   

Wesley 

11 Miles at 6:57/mile on a beautiful Fall afternoon in Little Rock.  Today, I ran from my home in West Little Rock downtown to the First United Methodist Church in the Quapaw Quarter.  My Sunday School class is involved in an ongoing community service project known as "Stone Soup", during which we typically feed 100 - 150 of the City's homeless.  It is great to be a part of something that helps so many, and it was a great day of running and service that lifted my mind, body and spirit.   

Part of this overwhelming sense of joy came as the result of a "Rocky" moment I experienced when running through a neighborhood near historic Central High School, a beautiful school and site of one of the most significant events of the Civil Rights Era, the "Little Rock Nine" saga.  Out of nowhere, and completely unannounced, a young boy with a hooded sweatshirt ran out of his front door and joined me for a couple hundred yards, pushing me to a near dead sprint, and fist-bumping me before I took a right and left his street.  It was actually pretty inspiring stuff (and just damn cool), and it made me proud to be a runner!  

Wesley 

9 Miles at 6:50/mile on a blistering, windy afternoon in Little Rock.  Today's run included the toughest 3-Mile leg of the Little Rock Marathon, which starts at the State Capitol at Marathon Mile 13, and continues west down Markham and up Kavanaugh, a brutal stretch that can make or break a race.  Of course, my pace reflects the fact that I started my run on this stretch as opposed to Race Day when I will have already logged a half-marathon.  Regardless, it was a nice run despite the brutal conditions.  I took a gel before the run and didn't feel the need to take another during the run.  In retrospect, I probably should start forcing the issue to get in the habit.

Wesley  

4 Miles Easy on treadmill set to 1.0 incline followed by 6 acceleration strides at 30 seconds/stride (30 seconds recovery between strides); legs are fatigued, and left hip and hamstring are a little sore.  I need to focus on a healthy mix of strenuous and less demanding workouts (like today). 

Wesley 

2 Miles Easy followed by 8 Mile MP / Tempo Run at the following splits: 

2 Miles at 7:13

4 Miles at 6:40

2 Miles at 7:13

2 Miles Easy with 4X100m strides worked into final mile.  This was a pretty tough treadmill (1.0 incline) workout, particularly given some stomach issues I was battling throughout the run.  I took a gel before the run and after Mile 6.   

Looking forward to a scheduled day off tomorrow. 

Wesley

8 Miles at 6:36/mile on a surprisingly still, 50 degree morning in Little Rock; looped through neighborhood and hit a couple pretty steep hills on latter half of run; felt great.  

Because it is consistent with our Little Rock Marathon training schedules, which calls for a 13-14 Mile long run next weekend, my Dad and I decided to register for the inaugural Fayetteville, Arkansas Half-Marathon, scheduled for December 12, 2010 on the beautiful University of Arkansas Campus.  The race course has some pretty steep inclines, but it also has a really cool finish--a lap around the John McDonald Outdoor Track.  McDonald, of course, is the legendary Arkansas Track Coach who led the Razorbacks to numerous national championships before retiring a couple of year ago.  Good times...

Wesley 

12 Miles at 6:53/mile on a cold afternoon of 42 degrees in Little Rock; very hilly double loop through my neighborhood and adjacent neighborhood; stages gel and water at Mile 7.  

Last week, I learned that I will need to run a sub 1:30:59 half-marathon at the Fayetteville Half (or any half prior to January 15, 2011) in order to qualify for Corral A in the Little Rock Marathon.  This will be challenging, particularly given the hilly course, but I think I have a puncher's chance.  At a minimum, I am confident that I can comfortably qualify for a Corral B assignment.  

Wesley 

9.5 Miles at 6:40 - 6:45/mile on a nice, cool noon run in downtown Little Rock.  Run included tough 2-Mile uphill stretch (Miles 14-15) of the Little Rock Marathon, up Markham and Kavanaugh to Lookout.  My legs were a little fatigued at Mile 6 after two hard weekend runs, and the trusty Garmin lost reception at 7.65 Miles, so unfortunately, I do not know my exact pacing.  I was on a 6:40/mile pace through Mile 6 and felt pretty comfortable. 

Looking forward to a bitterly cold, possibly snowy Fayetteville Half-Marathon on Sunday.  As such, I'm planning to do most of my mileage on the treadmill for the remainder of the week in an attempt to give my legs a little extra rest and a break from the hills to which they have become accustomed. 

Wesley 

3.5 Miles Easy (8:00) followed by six strides (5:30) at 30 seconds/stride with 30 seconds rest between strides; treadmill set to 1.0 incline.  

Wesley 

1 Mile Easy followed by 8 Mile Tempo Run on treadmill set to 1.0 incline:

2 Miles at 7:13

4 Miles at 6:40

2 Miles at 7:13

1 Mile Easy to cool down following solid workout. 

This was my last hard training run prior to this weekend's half-marathon in Fayetteville, Arkansas on the University Arkansas campus.   

Current Forecast for Sunday's Race:  17 degrees with 32 mph winds.  It may be difficult to push myself if this forcast holds, but my goal is to maintain my target Marathon Pace of 7:15/mile and finish under 1:35:30.  Despite the bitter cold and winds, I should be able to shatter my personal best from back in December 2004, which incidentally, was the only half-marathon I have every completed. 

Wesley 

Wesley 

4 Miles Easy on treadmill. 

I modified my training schedule slightly to allow for a day off tomorrow prior to Sunday's half-marathon in Fayetteville.  Weather forecast for race morning has backed off a bit, and while I'm still looking at 20 degrees and 15 mph winds, anything is better than what was being forecasted earlier in the week. 

Big thanks to Rob for some solid cold-weather running tips.  My head is in a good place, and I have trained hard the last few weeks.  I'll be ready. 

Wesley

This morning, I set a PR in the Fayetteville Half-Marathon in Fayetteville Arkansas.  

Finish Time:   1:27:40    

Average Pace: 6:42/mile

Age Group:   2nd

Overall: 6th   

Given the bitter cold and sustained wind gusts of 20mph, I was certainly pleased with the result.  I accomplished an intermediate goal, and advanced one step closer to my ultimate goal of qualifying for Boston in March.  My finish time qualifies me for a Corral A starting position in the Little Rock Marathon.  

My dad, Mark, also ran a great race.  In his first event longer than a 10K, he finished second in his age division, running just over 1:46:00.  If he keeps this up, he may be looking at a Boston qualifier as well!   

Enough for now...I'm heading to my Sunday School Class Christmas Party with the family for some much needed fun and relaxation.

Best,

Wesley 

1 Mile Easy followed by 6-Mile Tempo Run at 6:40/mile on treadmill set to 1.0 incline; 1 Mile at 7:13 (MP) and 1 Mile Easy to cool down.

My legs seem to have recovered pretty well following Sunday's race.  A little soreness in my right knee carried over this afternoon, but I felt fine, and I actually think the smooth tempo run worked out any remaining soreness.  

 Wesley 

4 Miles at 7:13 followed by 6X30-second strides (5:30) with 30 seconds rest between strides; 5 Miles total on treadmill set to 1.0 incline.

I'm intentionally hitting the treadmill pretty hard this week to fully recover from Sunday's race.  I am scheduled for a pretty tough speed workout either tomorrow or Friday and a nice 12 miler this weekend.  Looking forward to getting back out on the streets...

Wesley 

1 Mile Easy followed by 3 Miles at 6:00 (5K Pace) on a treadmill set to 1.0 incline; 1 Mile jog to cool down.  

This was probably a little too fast for a mid-week, treadmill run on the eve of a speed workout, but I was strapped for time and had been stuck in a chair all day, so I needed a couple fast miles to boost my spirits.  I actually felt pretty good, tiring a little at 2.5 Miles, but finishing strong and relatively comfortable.  

Wesley 

2.5 Mile warm-up at 7:30/mile followed by 4X400m repeats at 87 seconds (5:48) and 4X800 repeats, three at 2:57 (5:54) and one at 2:45 (5:30).  I jogged easy for 200m between the 400m repeats and 400m between the 800m repeats.  "Cooled down" with 1 Mile at 6:50.

8 Miles total.   

Perfect evening, still and cool, and I pushed it pretty hard because I was enjoying myself.  

Looking forward to a scheduled day off tomorrow followed by a 12 miler on Sunday.  

Wesley 

On what was scheduled to be a day off, I couldn't resist a very pleasant 6 Mile run with my brother at 7:42/mile on a perfect, cool day in Hot Springs, Arkansas.

Nice to relax and not worry about pace for a change...and who wants to take a day off when an early, Christmas feast is on the menu for dinner?  We certainly indulged.  

Wesley 

12 Miles at 7:07 on a cold, 30 degree mid-morning run on Hwy. 171 between Malvern and Hot Springs, Arkansas.  Pace reflects a 90-second pit stop that included a bio break and layer shedding, so all in all, I was pretty happy with the workout.  My knees and legs are a little fatigued after 6 straight days of running (a lot for me), so a scheduled day off on Monday comes at a perfect time.  

GPS lost satellite reception on the latter half of the run, but because I ran an out-and-back, I was able to stay on track and finish relatively strong.  

Wesley 

10 Miles total on treadmill set to 1.0 incline.  Today's workout included the following:

1 Mile warm-up;

3 Miles at 7:13;

4X800m Repeats at 3:07 (6:15); 400m recovery jog between repeats; and

3 Miles at 6:35.

I felt good today despite drinking coffee all morning and being a little anxious due to work, holiday plans, etc., etc., etc. 

Wesley

4 Miles at 7:03 on a beautiful evening of 41 degrees in Little Rock; bright moon and clear skies made this an enjoyable run, despite the late start (11:00 pm after a long day at work and dinner/movie with family); followed-up with six sets of pull-ups and some ab work at the neighborhood park near my house.  

This was a scheduled, easy run, but I incorporated 6X30 second strides into Mile 4, which pushed my pace down below Marathon Pace; first three miles at 7:30.  

For you movie lovers out there, I definitely recommend "The Fighter."  And no, it is not a Rocky remake.  It is well-written and wonderfully acted, and while it does share a certain grittiness with the original Rocky, it is a bit darker and more serious than Sly's classic boxing film.  Amy Adams and Christian Bale will be nominated for Best Supporting Actor and Actress, respectively, and the smart (and early) money says Bale will take home the Oscar.

Wesley 

10 Miles at 7:03 on a long loop through West Little Rock that included a number of brutal, lengthy hills; two forced stops at intersections pushed my pace up a little (and messed with my mojo), but other than being a little low on energy, I felt pretty good.  

Wesley 

6 Miles at 6:58 in route to Grandpapa and Grandmama's House (my parents) for Christmas number two with the family in Hot Springs, Arkansas; ran into a strong headwind and some strange looking white stuff (just a dusting) in the air.  

Merry Christmas!

Wesley 

14 Miles at 7:07 on a cold day in Hot Springs, Arkansas; last day with family before returning to the real world.  While cliche, it is true that the "hustle and bustle" of the holidays is draining, and my energy level was a little low all weekend.  In particular, my diet (ate and drank pretty much everything that was put in front of me) and lack of sleep were the primary, contributing factors, but I wouldn't change a thing...life is about enjoying the simple things.  And I soaked up every moment with my beautiful wife, crazy kids, parents, brother and sister-in-law, grandparents, aunts and uncles, cousins, and last, but certainly not least, my nephew, Henry, the baby of the family.    

I ran the first four miles today with my brother, Luke, who is returning to snowy D.C. with his family later this evening.  A runner and solid triathlete (kicked my butt in the Nation's Tri last September) in his own right, it was great to work in two runs with my bro during the 10 days he was back home in Arkansas.   

Wesley 

10 Miles Easy on treamill set to 1.0. 

After two days off to rest a sore right knee, which I have been icing on and off for a couple of weeks now, I worked through a 10 miler on the treamill at 8:00, comfortably above my target Marathon Pace.  My knee, which, at a minimum is agitating and at times tormenting, held up, but I am going to have to be very careful and really consider ramping it down for 2-4 weeks, a luxury I can ill afford with a race on March 6, 2010.   

Any thoughts out there on a good knee brace or strap that will absorb some of the pressure? I do not know much about running injuries, but all signs point to iliotibial band syndrome (runner's knee).  The vast majority of my outdoor training runs are on hills (contributing cause), some of which are pretty severe, and the pain itself is isolated to the outside of my right knee (obvious symptom).   

Wesley

2 Miles Easy followed by 6 Mile Tempo Run on treadmill: 

3 Miles at 7:13 and 3 Miles at 6:40. 

1 Mile recovery jog for 8 Miles Total, a modest victory and a good effort given the lingering pain in my right knee. 

I tried out an "Ace" knee brace for the first time today, and I think it helped.  Perhaps it was a placebo effect, perhaps it actually helped me physically.  At this point, I am less concerned about fully grasping the mechanical or psychological benefits of wearing the knee brace.  I just need it to contribute to the successful completion of critical training runs, as it did today. 

Just want to run... 

Wesley