Wesley Hunt

2011 Little Rock Marathon

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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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Miles:This week: 55.00 Month: 327.00 Year: 327.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
967.701305.16150.70136.852560.41
Night Sleep Time: 1618.75Nap Time: 29.50Total Sleep Time: 1648.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.000.000.0016.00

16 Miles at 6:58 on Little Rock side of the River Trail, which loops through Little Rock and North Little Rock along the Arkansas River; finished strong with a 6:34 mile on a great afternoon for running (43 degrees).  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

2 Miles Easy followed by 6 Miles at 7:13 on treadmill for 8 miles total; worked harder than I should have to get through some easy, mid-week miles, but felt pretty good after and did a brief strenth training/abb workout.     

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.504.00

4 Miles Easy on treadmill incorporting 4X200m striders into final mile. 

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.002.000.0012.00

I had a good training run today, which included 10 Miles at Marathon Pace and an impromptu tempo run on treadmill.    

8 Miles at 7:13

1 Mile at 6:40

1 Mile at 6:31

2 Miles at 7:13

Tomorrow is a scheduled day off, and I am considering taking Saturday off as well to give my right knee an opportunity to recover before an 18 miler on Sunday.  Snow is moving into Central Arkansas Sunday morning, so I may be looking at my first legitimate snow run of the season.  I'm crossing my fingers! (Doing anything moderately strenuous in snowy conditions makes me feel like Rocky in part IV when he's training in the former Soviet Union; particularly manly activities, such as chopping wood or even hauling in firewood for my mother, are even better).  

 Wesley 

Night Sleep Time: 0.00Nap Time: 6.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.200.000.0018.20

18.2 Miles in 2:05:50 (6:55 pace) on a cold morning of 25 degrees in Little Rock.  With snow in the forecast all afternoon and into Monday morning, I hit the road early for what turned out to be a very solid, disciplined run.  Garmin 3-Mile pace splits included the following:  

Miles 1-3:  6:52/mile

Miles 4-6:  6:48/mile

Miles 7-9:  6:53/mile

Miles 10-12:  7:00/mile

Miles 13-15:  6:58/mile

Miles 16-18:  6:59/mile

Final 0.2:  80 seconds

I felt pretty good for most of the run, taking a gel (with 10 second water break) after completing Mile 9 and Mile 13; right knee held up well until beginning of Mile 16 when going down a short hill, and at that point, the remainder of the run was pretty tough.  

Looking forward to a scheduled day off tomorrow.  Hopefully, I'll be off work and playing with the kids in the snow!

Wesley 

 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Rob Murphy on Sun, Jan 09, 2011 at 15:17:59 from 24.10.248.6

Wesley, with splits like that there is no way that you shouldn't break 3 in the marathon assuming you are healthy and well rested.

Enjoy your day off if you get it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

2 Miles Easy followed by 6 Miles at 6:58 on treadmill.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.500.000.504.00

4 Miles at 7:13, including 6X100m striders during Mile 4, on treadmill.

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.804.003.002.0011.80

I had a good Marathon Pace/Tempo run today on the treadmill.  The workout included: 

1 Mile at 8:00;  

3 Miles at 7:13;

4X800m Repeats at 3:09 (6:18) with 2:00 minute joggin recovery between repeats;

3 Miles at 6:40;

1 Mile at 7:13; and

0.8 Miles at 8:00.

11.8 Miles Total on a blistering, cold day in Little Rock.  There are still a few patches of ice on the ground from the weekend's winter blast, and aside from being busy at work, I really saw no reason to risk aggravating my knee or injuring myelf by forcing the issue and running outside.  I will have plenty of one-on-one time with the pavement when I do the first 20 miler on my training schedule this Sunday. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.500.000.0020.50

20.5 Miles in 2:25:23 (7:06 pace) on a cool, overcast morning of 35 degrees in Little Rock. Garmin 4-Mile pace splits included the following:  

Miles 1-4:  7:00/mile

Miles 5-8:  6:56/mile

Miles 9-12:  7:07/mile

Miles 13-16:  7:05/mile

Miles 17-20:  7:15/mile

Final 0.5 Miles:  3:51  

I felt descent today despite stomach problems/indigestion (probably need to eat breakfast earlier; ate around 5:00am and started run at 6:15am) during the first half of the run.  In fact, stomach issues forced me to cut out one of the two gels that I had intended to take during the run, and I forced down the other with a few swigs of water at Mile 8 and Mile 12.  

During the final 4-Mile loop through my neighborhood, I incorporated two brutal hills into the run to see how my knee would react (well) and to really force the concept of learning to run hard and tough while tired (successful).  Because I miscalculated how far I was from my house, I went ahead and ran another half mile, but I was spent following the hills as reflected by an unacceptable drop in pace during the last half mile (7:42).  That said, having run it twice previously, I can state factually that Mile 26 of the Little Rock Marathon does not end with a steep incline (though Mile 25 does actually have a pretty touch one).  

Icing my knee and enjoying a snowy playoff game between Chicago and Seattle.   Incidentally, I love (watching) games played in the snow, especially in HD!

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 Minute Swim.  I should definitely get credit for a few miles because I was spent.  Regardless, I am making an effort to give the knee a little extra recovery this week I am approaching crunch time. 

Little Rock Marathon on March 6.   

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.508.000.0010.50

Solid Tempo Run on treadmill:  1 Mile warm-up followed by 2X4 Mile Repeats at 6:40 with quarter mile jog between repeats; 0.75 easy and 0.5 at 6:58 to cool down and recover.

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Wed, Jan 19, 2011 at 20:34:01 from 24.10.248.6

How difficult did the 6:40 pace seem?

From Wesley Hunt on Thu, Jan 20, 2011 at 00:45:14 from 99.25.245.254

Not terribly difficult. I was working pretty hard during the final two miles of the second 4-mile repeat, but I didn't have any major issues. I've been wearing a brace on the right knee for three weeks, and limiting speed work and total mileage (trying to maintain 40 - 45 per week), but otherwise, training is proceeding on schedule.

From Rob Murphy on Thu, Jan 20, 2011 at 09:44:54 from 205.127.70.66

One thing to remember, at least by my experience, is that everything seems easier on race day. Hopefully you are rested, mentally ready, properly fueled and all that. I'm always amazed at how easy a certain pace will feel in a marathon as compared to training. Of course the big question is how your body will hold up the last few miles. For that, the key is mileage - so if you are shooting for 40-45 miles a week, make it 45 if at all possible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.009.000.009.00

9 Miles in 59:53 (6:39) with light snow/sleet mix during first half of run; 35 degrees.  4-Mile loop (twice) along Woodlands Trail, Meadows Edge and turn-a-round at Brodie Creek entrance; pushed hard on final mile (6:17) down Woodlands Trail, cutting though neighborhood park back to house.  Felt better, and ran stronger, than expected following moderately difficult tempo run last night on treadmill.  

Wesley 

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

2 Miles Easy followed by 4 Miles at 7:13 on treadmill; finished up a good week of training with an easy day, followed by a short strength/core workout.   

I had a long night with my beautiful, baby girl last night...my one year old, Sophie, is congested and achy (as is her Mama), and she had trouble sleeping last night.  As such, her softie Daddy couldn't resist rocking her for most of the night.   

Whatever makes my babies happy!

Wesley   

Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0022.000.000.0022.00

11 Miles in 1:14:37 (6:47 pace), one and a half hour break for Sunday School Class Community Service Project, and 11 Miles in 1:21:17 (7:24 pace); 22 Miles Total.  

It was a perfect day for running in Little Rock, so I headed downtown from my house in West Little Rock around noon, returning around 4:00pm after two nice runs and a short break to participate in a worthy cause known as "Stone Soup", which provides Little Rock's homeless community with a hot meal every Sunday afternoon.

Pace slid on the return run, and I felt pretty tight starting around Mile 7 of the back 11. Regardless, the cumulative training runs were a good way to start the week.  

Wesley 

  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Sun, Jan 23, 2011 at 19:37:18 from 24.10.248.6

That's a really great run.Always good to have another twenty plus miler "in the bank".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 Miles at 6:58 with 6X30 sec striders incorporated into Mile 6; treadmill set to 1.0 incline.  

Wesley 

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

12 Miles at 7:13 on treadmill set to 1.0 incline; run included 4X2:30min uphill accelerations at 6:58 and a 4.0 incline at end of Miles 9, 10, 11 and 12 (10:00min total uphill time).  

Uphill accelerations were pretty tough, but I needed them; finished strong and felt good.    

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.006.000.0011.00

Great interval/tempo run on one of the local high school tracks today.  The weather was perfect, 45 degrees with very little wind.  The workout included the following:  

3 Miles at 7:00/mile;

6X800m repeats at 3:10:  Actual splits included 3:06, 3:08, 3:04, 3:04, 3:07, and 3:04 with quarter mile easy jog between repeats.  

3 Miles at 6:29/mile; and

0.5 Miles easy to cool down.  

I didn't force the issue on the 800m repeats, and I was very comfortable running at this pace (6:20/mile).  I also finished strong on the 3 Mile tempo run, knocking out the last 800m in 3 minutes.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0016.200.000.0020.20

20.2 Miles in 2:24:11 (7:08) on a unseasonably warm morning.  Visiting the family on their land near Hot Springs, Arkansas, I ran a along a very flat Hwy. 171 between Malvern and Hot Springs, Arkansas, including a short stretch into Lake Catherine State Park.  

It was an interesting training run.  Getting up at 4:00am, I quickly realized I had forgotten to pack my knee brace, so I improvised with some pre-wrap and duck tape (took me back to my old high school football days).  Also, it was eerily dark, with the white line on the highway barely visible for the first few miles.  Normally, on clear evenings, the sky is beautiful on my family's land and the surrounding area.  But this was serious darkness, and I'm glad my Dad (who left a few minutes after me and ran a 20 miler on a similar route) had an extra wrist band reflector. 

As to the run, it essentially turned into a 20 Mile Progressive Run, with the first 4 Miles at 8:00/mile, including a lengthy but necessary bio brake, and the next 16 Miles hovering right at 7:00/mile depending on the grade (there are several false flats and gentle downhills).  I am a little more sore than I would have liked, and more sore than I was following the 20 miles at a similar pace two weeks ago, but my mileage was up a little this week, and I'm hoping that it is nothing more than general (and normal) fatigue. 

Wesley

    

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

13.1 Miles at 7:13 on treadmill set to 1.0 incline; run included 5X2:30min uphill accelerations at 6:58 and a 4.0 incline at end of Miles 9, 10, 11, 12, and 13 (12:30min total uphill time).  

As was the case last Wednesday, the uphill accelerations were pretty tough, particularly on legs still recovering from Sunday's long run.  Nevertheless, I did feel and run stronger today than I did during the comparable workout last week, and that can only be positive.      

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.505.00

5 Miles Easy on treadmill, including 6X30sec striders at 5:30 w/ 30 sec rest between repeats during Mile 5. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.003.004.0012.00

Pretty tough interval/tempo run on treadmill set to 1.0 incline.  The workout included the following:  

3 Miles at 7:13/mile;

8X800m repeats at 3:00 (6:00/mile) with 2:00 easy jog (8:00/mile) between repeats; and 

3 Miles at 6:40/mile

12 Miles Total

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

The sun finally showed its face after a bitterly cold week and a couple of inches of snow on Friday.  I had not intended to run today, with 22 scheduled for tomorrow, but what's a token 3-miler going to hurt?  

I took it very easy, running slightly below my target Marathon Pace, at 7:08/mile.

Looking to run strong and confidently tomorrow.  

No shortcuts for the next four weeks.  

Countdown to March 6 begins.     

Wesley 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0022.000.000.0022.00

22 Miles in 2:32:12 (6:55/mile) on the Little Rock/North Little Rock River Trail.  If God designed a perfect day for running, it would look pretty dang close to the low 40s and sunshine that I was graced with this afternoon.  

I ran the first 12 Miles at 6:45/mile, a little fast and aggressive given my target Marathon Pace of 7:15/mile. Despite my lack of discipline today, I ran strong and confidently.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Sun, Feb 06, 2011 at 18:50:50 from 24.10.248.6

I wouldn't call that a lack of discipline at all. You're just a better runner than you think you are.

Sub 3 should be your goal!

From Wesley Hunt on Sun, Feb 06, 2011 at 22:01:23 from 99.25.245.254

Thanks, Rob, but I am cautiously optimistic...

22 is not 26. And this is new territory for me. I am talking about shaving 45 minutes off my PR and while, admittedly, I've never trained properly, I'll start talking about sub-3:00 after sub-3:11.

Wesley

From Rob Murphy on Sun, Feb 06, 2011 at 22:52:55 from 24.10.248.6

Probably the biggest key to achieving a breakthrough time is just wrapping your brain around the idea that you can do it.

When is your marathon?

From Wesley Hunt on Mon, Feb 07, 2011 at 07:01:04 from 99.25.245.254

Sunday, March 6.

From jtshad on Tue, Feb 08, 2011 at 13:56:15 from 204.134.132.225

That is a stellar workout! I would echo that your goal is easily achievable and you should not be surprised to see sub-3:00 in your sights for the upcoming race.

For training purposes, 22 miles at that pace is equivalent to 26.2 miles...the last 4 at that point is overcoming your mental reservations!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.001.000.0012.00

6 Miles at 7:03 and 6 Miles at 6:58 on treadmill set to 1.0 incline. 

Today's run included 3X2:00min uphill accelerations at 6:40 and a 4.0 incline at end of Miles 10, 11 and 12 (6min total uphill time).  

Good, tough treadmill workout.      

Wesley

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:  4 Miles Easy with light snow coming down in Hot Springs (we decided it would be more fun to get snowed in at Grandpapa and Grandmama's house); included 8 striders along the way at each half mile. 

PM:  So I couldn't resist...20 minute trudge through 8 inches of snow on trails on my parents' land; approximately 2 Miles; followed by 20-30 minute hike back to the house. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Wed, Feb 09, 2011 at 18:30:19 from 205.127.70.66

Man, the winter weather is never ending this year for you guys. Oh well, hang in there - can't be too much longer.

Quick tip - in the last month or so before a marathon emphasize quality runs and rest. Make your hard days a little harder and your recovery days quite a bit easier. And don't be afraid to take a day off.

Do you have at least one more 20 miler planned?

From Wesley Hunt on Thu, Feb 10, 2011 at 10:56:11 from 75.199.27.0

Thanks, Rob. I have a 20 miler planned for Sunday, and I'll begin tapering on Monday. From a total mileage perspective, I've been over 50 the last three weeks. In emphasizing quality workouts and increasing rest, how much should I expect to reduce total mileage?

If I stay under control, would there be any major risk in running a 5K next Saturday (two weeks before the L.R. Marathon)? My law school is hosting the race in downtown Little Rock, and I thought it might be fun.

By the way, we got nearly 8 inches of beautiful, fluffy snow in Hot Springs, Arkansas yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.504.001.0010.00

So...my parents have a some beautiful land, with beautiful trails and foliage, but with 8 inches of snow on the ground, and a sheet of ice on the old Arkansas highway near their house, the interval/speed workout I had planned for the day was out of the question...unless, of course, you remembered to borrow your Grandfather's 4-Wheel Drive and make your way into town to the only gym that's open.  And my crazy, dedicated Dad joined me.  He's on track to run a BQ time on March 6 as well. 

Today's treadmill run included the following: 

2 Miles at 7:13;

4X1 Mile Repeats at 6:18/repeat;

2X800m Repeats at 3:00/repeat; and

1.5 Miles at 6:58

Including the quarter-mile easy jog after each of the 6 Repeats, I ran 10 Miles total. 

Threw in some bi/tri work and abs for good measure.

Looking forward to a relaxing evening around the fire with the family this evening.   

Wesley 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jtshad on Thu, Feb 10, 2011 at 18:14:19 from 204.134.132.225

Nice run, have fun with the family.

From Rob Murphy on Fri, Feb 11, 2011 at 22:02:44 from 24.10.248.6

A lot of sources reccomend a 3 week taper for a marathon. I have found that to be too much and I begin to feel "soft". So, 2 weeks works for me. Maybe back it down to 40 two weeks out and then 30 the week of the race? I like to take a complete rest day 2 days before a marathon with a light workout along with a few minutes of race pace running the day before. To keep from gaining weight during my taper, I dow quite a few walks the last couple weeks as well - maybe 2 or 3 miles just to burn some calories. An extra pound can make a big difference on race day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 Miles comfortably below my target Marathon Pace (7:15/mile); no Garmin, which has been cranky during my last couple of runs, but my Dad has painted mile markers on the old Arkansas Highway near his home (actually, pretty cool...with the exception of his speed work, he trains off distance rather than time, so the big blue numbers on both sides of the highway are actually a pretty handy, visual training tool). 

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From Benji Abrams on Sun, Feb 13, 2011 at 21:28:51 from 67.231.167.250

Ive always liked painting mile markers on the road, but now days I cant live without that garmin. ha. Good job man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0011.000.000.0021.00

21 Miles at 7:34/mile on a beautiful, yet windy, afternoon on Hwy. 171 between Malvern and Hot Springs, Arkansas (near my parents home). Lacking motivation and energy after a tough Saturday battling a pretty ugly cough, I stubbornly decided to hit the road around noon to knock out another 20-miler. It wasn't pretty, and after 10 Miles at a 7:00min clip, the Lake Catherine State Park hills and my chest cold knocked me back to reality.

Miles 6 through 16, which included two loops through the State Park, were brutal, and I had nothing left for the final 5-mile stretch.  No doubt, the hill work should pay dividends (or at least, that's today's rationalization), but I was a little disappointed in the effort all the same.  

My focus this week will be (1) getting well, (2) regaining confidence, and (3) studying the L.R. Marathon race course to develop a race strategy.  I've run the course, but not in a manner even remotely similar to my plans for March 6.  

Wesley 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From jtshad on Mon, Feb 14, 2011 at 12:17:53 from 204.134.132.225

Nice run, especially considering how you felt. Get well and don't push too hard until you are better.

From Rob Murphy on Mon, Feb 14, 2011 at 21:18:11 from 24.10.248.6

Still, always great to have another 20 miler in the bank. You won't regret it.

ALWAYS listen to Jeff Shadley (jtshad) when it comes to marathon advice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

10 Miles in 7:03 on treadmill set to 1.0 incline.  Despite two days off, continued chest congestion made this run much more difficult than it should have been.  

On a positive note, I did purchase and begin breaking in the pair of shoes I will be wearing in the L.R. Marathon on March 6 (latest model of Brooks Adrenaline; identical to current shoes on which most of my training miles have been run).  I also tried out a 10 ounce hand-held (Fuel Belt), which I am considering using during the race in lieu of hand-offs at the aid stations.  The jury's out on the hand-held...  

Wesley 

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Comments
From Rob Murphy on Thu, Feb 17, 2011 at 07:49:47 from 24.10.248.6

Nice run Wesley.

Is the cours you will be racing fairly spectator friendly> In other words, could your wife or a good friend meet you at several points along the way?

From Wesley Hunt on Thu, Feb 17, 2011 at 07:53:50 from 99.25.245.254

Thanks, Rob. As to the L.R. Course, it is very spectator friendly for the first 16, but after that, it becomes a little more challenging because of road closures, etc.

Wesley

From Rob Murphy on Thu, Feb 17, 2011 at 08:05:58 from 24.10.248.6

Whenever I run a local marathon where my wife is familiar with the course, I have her meet me with my favorite drink three or four times.Keeps me from having to carry stuff and from slowing down at the race's aid stations. I also get a real lift from seeing my fam along the way.

The night before, I go to a 7-11 and get my kids several bottles of "bug juice". They love the stuff and it comes in these 5-6 oz. squeeze bottles. I have them drink the juice and I re-fill them with my drink. The bottles fit perfectly in my hand and I can grab and go and drink leisurely for the next 1/2 mile or so.

From Wesley Hunt on Thu, Feb 17, 2011 at 09:47:27 from 198.8.4.24

I love this plan...particularly the "bug juice" and getting the kids involved.

I have this hilarious image of you passing other elite runners with one of these in your hands. That's classic.

From Rob Murphy on Thu, Feb 17, 2011 at 09:50:27 from 205.127.70.66

Ha! I usually strip the label off the bottle though so it's just a clear, plastic bottle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.004.007.00

2 Miles Easy followed by 4X1 Mile Repeats at 6:18/mile on treadmill set to 1.0; 2-3 minute jog/walk recovery after each repeat; 7 Miles total.  

Today, I worked as hard as I could for as long as I could.  Overall energy level is very low, and chest congestion, though manageable, is still pretty rough.  I did the best I could under the circumstances, and I am proud of my bullheaded effort.   

I am trying to stay confident and focused on the big picture.  Getting healthy in a timely manner is critical.  

Wesley 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Comments
From Rob Murphy on Fri, Feb 18, 2011 at 14:38:29 from 205.127.70.66

Nice.

You always benefit from a workout like that even if you don't feel good doing it. You're absolutely right, your focus now should be on maintaining your fitness along with arriving at the starting line rested and healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.001.503.00

1 Mile warm-up followed 3X800m Repeats at 2:58/repeat (5:56 pace) with 2:00 minute easy jog between repeats.  

Today's workout was spontaneous, and I wanted to test the waters a bit at my natural 5K pace to see how comfortable it felt.  The results were mixed, and the faster pace seemed to agitate my lungs.  

I had originally planned to run the inaugural University of Arkansas at Little Rock Bowen School of Law 5K tomorrow morning, but in an attempt to regain some strength and recapture an edge, I have decided to take an extra day of rest in preparation for a final, pre-race long run covering the first 18-20 miles of the Little Rock Marathon course.  

Wesley 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.000.000.0018.00

First 18 Miles of the Little Rock Marathon Race Course at or around my target race pace of 7:15/mile.  My Garmin would not start this afternoon, and my wife had already dropped me off downtown, so I just rolled with it and focused on the course.  

It was very windy, and a little on the warm side, but I felt pretty descent.  I didn't push it too hard, and again, I was working a little harder than I would have liked, but I can't complain.  I accomplished what I needed to accomplish this afternoon.    

Bring on the taper.  

Wesley 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.004.008.00

I had a good speed workout today at a local high school track, though I did have to dodge a PE Class during the last couple 400m repeats.  But it made things more interesting. 

Today's workout included: 

2 Miles at 7:03/mile;

4X400m Repeats at 80, 79, 80, and 79 seconds, respectively;

2X800m Repeats at 2:50 and 2:49;

4X400m Repeats, all right at 80 seconds; and

1 Mile at 6:00

Including 200m slow jog between 400m repeats, 400m slow jog between 800m repeats, and a half-mile or so of jogging to recover after the final mile, I ran 8 miles total. 

Wesley

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Tue, Feb 22, 2011 at 18:32:23 from 24.10.248.6

Great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

4 Miles at 7:13/mile with 6X30sec striders incorporated into Mile 4; 1 Mile at 7:03; total of 5 Miles in 35:00 minutes on treadmill set to 1.0. 

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.504.50

2 Miles Easy, including two striders, followed by 2X800m repeats at 3:00min and 2X400m repeats at sub-90sec (6:00/mile or 5K pace); including 400m slow jog between 800m repeats and 200m jog between 400m repeats, 4.5 total miles.  

Backing off mileage considerably as I head into race week.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Thu, Feb 24, 2011 at 10:52:56 from 205.127.70.66

Saw this morning that you may have some hellacious weather coming your way the next couple days? Take care. You don't live in a trailer park do you?

From Wesley Hunt on Thu, Feb 24, 2011 at 14:34:52 from 198.8.4.25

So far so good, though I'm hoping we can make it through the evening unscathed. And no, I do not live in a trailer park, not that there's anything wrong with that.

We actually live in a (by all accounts) structurally sound, brick house. My three-year old appreciates this fact more than most because it means the "big, bad wolf" cannot blow it down. As to a tornado, let's hope we don't have to push it...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.005.000.005.00

5 Miles at 6:21/mile on an absolutely perfect day, mid 50s and very little wind, in Little Rock.  Feeling well-rested and healthy for the first time in a couple of weeks, this was a nice tempo pace, confidence-boosting run.  

Planning to run 10-12 Miles tomorrow as I move into race week.  

Wesley 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

12 Miles in 1:20:22 (6:42/mile) on a warm, humid day on the Little Rock River Trail. Strong run to kick off race week, with scheduled day off tomorrow, and light mileage the remainder of the week.  

My brother, Luke, who turned 32 today (happy b-day bro!), made me a badass Marathon Mix taking into account my goals, pacing and racing strategy.  Seeing my Dad's commitment to his own training, and with my brother's continued support and council, I feel very blessed and even more confident heading into next Sunday's race.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.502.002.001.507.00

Nice short, progressive/tempo run this morning with 2X400m Repeats tacked on as well. Workout included the following:  

1 Mile at 7:15

1 Mile at 6:45

2 Miles at 6:20/mile

1 Mile at 6:00

2 X 400m Repeats at 82 and 90 seconds, respectively

1 Mile Easy to cool down

7 Miles total, including quarter mile easy after Mile 5 (6:00) and each 400m Repeat; beautiful, clear morning made this run easy; anticipation for Sunday's race building.

Wesley 

 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Miles Easy, including 4 striders, on treadmill set to 1.0.

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.001.003.00

1 Mile at 7:15 followed by 4X400m repeats at sub-90 seconds in my neighborhood on a perfect morning for running in Little Rock; including cool-down, I ran 3 Miles total in 20 minutes. 

I plan on going for a brisk walk at lunch over the next couple of days, and I am confident that my kids will keep me pretty active and engaged in the evenings.  Hopefully, I can keep my weight relatively stable over the next three days. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

Nice, short run on a warm, humid morning with showers forecast for later today in L.R. (but not for Sunday race day); 1 Mile Easy followed by 1 Mile at 6:32 and 1 Mile at 6:40.  

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Race: 2011 Little Rock Marathon (26.22 Miles) 02:54:49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

2011 Little Rock Marathon:  

Unofficially, I finished in 2:54:55, comfortably qualifying for the Boston Marathon and posting a PR nearly an hour better than my previous PR.  It was great weather, and I executed my race strategy, running nearly even splits at 6:36/mile (Garmin) for the entire course.  

More to follow when official results post, but it was a good day, and I am very happy with the results.  

But there's no rest for the weary...I'm off to a three-year old's birthday party!  

Official Results (9:00pm) 

Overall:  18/1808

Div. 25-29:  4/97

10K:  40:31 (6:32)

Half:  1:25:07 (6:30)

20.4:  2:16:29

Final 10K:  38:20

Finish:  2:54:49 (6:41) 

It's a bit silly (and cool at the same time), but the Little Rock Marathon folks take pride in having one of the largest, if not the largest, finisher's medal in the world. The 2011 medal weighed a whopping 1.5 pounds and measured 7.75 inches long and 5 inches wide. The thing actually made my neck sore...if you have 20 seconds, check out the link below for some local media coverage of the medal "unveiling" a few weeks back.  

http://arkansasmatters.com/fulltext/?nxd_id=391206 

Its a great little race (2,100 person limit for full marathon) in a very hospitable, southern city. I hope some of you take the opportunity to give it a go in the future. For purposes of full disclosure, my only connection to the race is as a three-time finisher and born and bred Arkansan. I just think Little Rock does a nice job making it a fun weekend for everyone involved.   

Best, 

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Jon on Sun, Mar 06, 2011 at 17:02:53 from 98.71.146.21

BQ and a 1 hr PR? Wow, nice job.

From Karen on Sun, Mar 06, 2011 at 18:09:54 from 69.171.160.173

AMAZING! No one takes off an hour...crazy good. Now think about your half marathon PR..1:27 is old news when you can now do 2 back to back! Great job!!!!!!!! (Good Game)

From Burt on Sun, Mar 06, 2011 at 20:13:47 from 72.223.90.79

Way to go!

From JamesH on Sun, Mar 06, 2011 at 21:37:33 from 208.117.127.7

Amazing!! Keep up the good work.

From Rob Murphy on Sun, Mar 06, 2011 at 23:28:37 from 24.10.248.6

I knew it all along! Workouts don't lie.

I hope you're enjoying your accomplishment. I predict you will run a sub 2:40 within two years.

From jtshad on Mon, Mar 07, 2011 at 14:56:05 from 204.134.132.225

Awesome job!! A great time and a huge improvement!

From I Just Run on Tue, Mar 08, 2011 at 20:49:06 from 166.205.12.167

Unbelievable....!!!! And I thought I did good cutting 6 minutes off my Half Marathon time last week. I'm in pursuit of a BQ too, just don't have ant experience in Marathons. Keep up the good work...I'll be rooting for you!

From Wesley Hunt on Wed, Mar 09, 2011 at 00:25:14 from 99.25.245.254

Thanks for the kind words and support. As a relatively new member of the running community myself, I am thrilled to have an outlet for exchanging ideas, anxieties, motivations; as well as both my successes and failures.

Sunday was a good day. Everything came together for me after four dedicated months of training.

Thanks again for the help along the way.

Best,

Wesley

From RAD on Wed, Mar 09, 2011 at 00:41:33 from 67.172.229.125

WOW! What a way to run an amazing race and finish with some incredible results. That medal could be a murder weapon - holy cow! CONGRATS!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Twenty minutes on the elliptical to get losse followed by 3 Miles Easy on the treamill set to 1.0 incline.  Working through a little soreness, but actually feeling pretty good. 

I learned today that, assuming the NY City Marathon Qualying times do not change before next year's registration period, my Little Rock Marathon finish of 2:54:49 guarantees my entry into the 2012 NY City Marathon.  

Given that the qualifying standard for the Open Division (18-39) is sub 2:55:00, I now know that you cannot take anything for granted on the race course.  A strong final 10K and 100m kick got me there with plenty of time to spare... 

Eleven seconds!

Wesley  

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 minutes on the stationary bike (spin class) followed by upper body strength training; lots of stretching and hydrating.  Recovering well.   

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6-Mile Progressive Run at easy, comfortable paces on treadmill: 

2 Miles at 8:00/mile;

2 Miles at 7:30/mile; and

2 Miles at 6:58/mile

Very little soreness today; more stretching and strength training following run.   

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Visiting the grandparents in Hot Springs on a beautiful weekend in central Arkansas; Today's run included 5 Miles Easy with my Dad, who celebrated his 56th birthday on Wednesday.  My son, Max, and I picked out a really cool "super-hero" card for Grandpapa (my Dad).  Given his performance and Boston Qualifier in his first marathon last weekend, I thought the card was perfect. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.002.000.006.00

Beautiful morning in Hot Springs, Arkansas for a run.  I ran a flat 6-mile loop out from my parents home along an old Arkansas highway, and for the first time in a week, I picked it up a little to see how my post-marathon legs would respond.  The results were good: 

2 Miles at 7:00 (including a half-mile offroad and a quick climb over my parents' locked gate);

2 Miles 6:30; and

2 Miles at 6:20 (including a quick return climb over my parents' locked gate and a half-mile offroad);

Fun little run that I both needed and enjoyed.  My Mom is cooking two chocolate pies tonight for my Dad's birthday, and I've committed to taking down at leat half a pie, maybe more...it's an understatement to say that I'm excited. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.504.004.000.008.50

Today's tempo run on the treadmill included the following: 

2 Miles at 7:13/mile;

4 Miles at 6:30/mile; and

2 Miles at 7:13/mile

Half-mile jog to cool-down for 8.5 total miles.  Fourth mile at 6:30 was a little difficult after a long weekend of good eating at both my mother and mother-in-law's homes.  But generally, I felt pretty comfortable at this pace.     

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.506.000.000.006.50

6 Miles at 7:13/mile, including four striders during Mile 6, on treadmill set to 1.0 incline; half-mile jog to cool down for 6.5 total miles. 

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Rob Murphy on Tue, Mar 15, 2011 at 23:37:39 from 24.10.248.6

You're bouncing back nicely Wesley. Any race plans for the Spring/Summer?

From Wesley Hunt on Wed, Mar 16, 2011 at 14:12:01 from 198.8.4.24

Thanks, Rob. I'm planning to run a couple of local 5Ks in April, and I'm flirting with the possibility of driving over to Nashville, Tennessee on April 30 for the Country Music Marathon. I had not planned to run another Marathon that quickly, but there's not a lot of options for southern marathons in the summer months (or at least I'm not aware of them), so it would be nice to run in a big race in late spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.252.000.004.008.25

Nice, little interval workout on the treadmill this afternoon.  Today's run included the following:  

1 Mile at 7:03;

1 Mile at 6:49; and

8X800m Repeats at 3:00/repeat (6:00 pace);  

Including quarter-mile easy between 800m repeats, and a half-mile easy to cool-down, I ran 8.25 total miles in 56 minutes.  

Legs were a little heavy today after jumping right back into it this week; third day of near-race pace (or faster) running in a row after a very rare Sunday off last weekend.

No excuses, right?  But...work has been very demanding with increased responsibilities (a good thing), and I've come up a little short on sleep this week.  

Finally, I wanted to give some props to my brother, Luke, who had a nice showing in a 10-mile trail race in Virginia last weekend.  The course was brutal, mostly single track, with several streams and a lot of rolling hills.  Great work, bro.  Looking forward to running one with you real soon.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2512.000.000.0012.25

12 Miles on treadmill at the following pace splits: 

6 Miles at 7:13/mile;

4 Miles at 6:58/mile; and

2 Miles at 6:44/mile;

12.25 total miles including quarter-mile easy jog to cool-down. 

Wesley

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.005.000.005.00

5 Miles at 6:22 on a surprisingly cool morning in Little Rock.  I had my wife, Isabel, drop me off a few miles from the house after my son's soccer practice.  Nice run home, and then we made smoothies!  

With the NCAA tournament on TV all day, and nice weather outside, it's going to be a great day.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.250.000.0012.25

12.25 Miles at 6:41/mile on a beautiful morning of 50 degrees in Little Rock; stayed in my neighborhood, running 4-mile loop along Woodlands Edge and Meadows Edge.  

I had to work through some pretty serious stomach cramping (and a much too lengthy bio break that was absolutely necessary) at Mile 5, which was undoubtedly the result of the obscene number of hot wings I ate over at a buddy's house last night, but otherwise, I felt pretty good today.  

I'm getting more and more comfortable with 6:40-6:45 as my long-distance, race pace, and this gives me a lot of confidence going into future races (though I have not firmed up a race schedule).  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 Miles Easy, including 4 striders during Mile 4, on treadmill.

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.000.1013.10

13.1 Miles in 90:00 on treadmill; today's run included the following progressive splits:  

2 Miles at 7:13; 

5 Miles at 6:58;

6 Miles at 6:40; and 

.1 at 6:00 (42 secs).  

Other than a very nice lady pulling the plug on my treadmill at Mile 3 (she was attempting to unplug and move a fan, which I wasn't using), today's workout was positive.  Right now, I'm focused on learning to run at 6:40 comfortably, regardless of conditions and fatigue, because I am well aware that things won't always go as expected on race day.

Wesley 

 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.500.003.008.50

2 Miles at 6:58 followed by 12X400m repeats at 90 secs/repeat (6:00) with 60 sec easy jog between repeats; 1.5 Miles at newly established, target race pace of 6:40/mile and 0.5 Miles easy to cool down; 8.5 total miles in 54 minutes on treadmill set to 1.0. 

This morning, I registered for the upcoming Country Music Marathon in Nashville, Tennessee.  The race is scheduled for a 7:00am start on Saturday, April 30.  My wife, Isabel, is on board for the trip, which will include a huge, post-race concert featuring Montgomery-Gentry, and probably a short trip to the outlet malls in Lebanon, Tennessee as well.  It will be nice to have her with me for support.  And it's not every day we get a weekend away from the kids...even if for three hours or so I'm a little self-absorbed. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From jtshad on Thu, Mar 24, 2011 at 16:03:34 from 204.134.132.225

Nice speedwork. Sounds like your race plans are developing...have fun on the "couples time" though you realize in her mind it is still about you, right? You still owe her for taking the time for a marathon...words from personal experience.

From Wesley Hunt on Thu, Mar 24, 2011 at 16:08:40 from 198.8.4.24

Thanks, man. Yeah, I realized this a couple of nights ago when attempting to rationalize (and justify)the experience. I ended up just sounding defensive...

But we've had a couple conversations over the last couple of days that are helping us to understand each other better...and that can only be a good thing.

Learn, improve and make progress every day, right?

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.003.005.00

5 Miles in 31:30 (6:18) on a cool, overcast day in Little Rock.  I actually ran a 5K Race Pace tempo run today, running the first and fifth miles at 6:45/mile, or my approximate Marathon Race Pace, and Miles 2, 3 and 4 at 6:00/mile.  This was a good little run that I very much enjoyed, particularly given my plans to be as lazy as possible and watch NCAA basketball all afternoon.   

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.000.000.0016.00

16 Miles at 6:48/mile on a cool morning of 39 degrees in Little Rock; purposely included lots of hills (big ones) on this run, and I threw in a couple of neighborhood trails as well.  

Pace was solid, particularly given the fact it includes a far too lengthy bio break (why do I always eat spicy meals on Saturday night?) and a short water break at Mile 8.  

Good run today.  And I'm glad I knocked it out early.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Sun, Mar 27, 2011 at 15:00:31 from 24.10.248.6

Wow! 6:49 pace is a 1:29 half marathon. Plus 3 extra miles. You are almost setting pr's in your training runs these days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Miles Easy on treadmill followed by 45 minute stationary spin class in gym; threw in some upper body strength training and abs to top off the workout.  I don't spin/cycle often, but it's a nice change of pace every now and then...same with swimming.  My preferred discipline is obviously running, but I recognize the value and benefits of cross-training (particularly on an easy run day).  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.004.009.00

Today's Tempo/5K Race Pace run included the following: 

2 Miles at 7:13/mile;

2 Miles at 6:27/mile;

2 Miles at 6:00/mile;

2 Miles at 6:58/mile; and

1 Mile Easy (8:00)

9 Miles Total on treadmill set to 1.0 incline; no issues. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.001.004.50

4.5 Miles Easy, inlcuding 4 striders, on treadmill set to 1.0. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.002.503.50

Very little time to workout today, so I hit a local high school track for some quick speed work before heading home for the afternoon to keep my kids.   

After a 400m warm-up, I ran 10X400m Repeats with 100m (35-40 seconds) resting jog.  I ran the first 6 Repeats at 80 seconds/repeat, and Repeats 7-10 at 82, 83, 84, and 85 seconds, respectively.  Only had time for a 200m cool-down because I was running late!

Only 3.5 Miles total, but pretty good results all things considered.  Honestly, I'm feeling a little fatigued after 6 straight days of running.   

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

12 Miles on treadmill at the following splits:  

4 Miles at 7:03/mile;

4 Miles at 6:58/mile; and

4 Miles at 6:40/mile. 

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

20 Miles on an absolutely gorgeous, albeit warm and brutally windy, day of 82 degrees in Little Rock.  I ran a 7:14/mile pace, but that doesn't tell the whole story...

After months of cool-weather running, today was a wake up call.  After 15 miles at sub-7:00, I was spent, and the 10 ounces of gatorade in my hand-held was all dried up by Mile 16.  Lucky for me, the Little Rock/North Little Rock River Trail on which I was running has water fountains, and I was fortunate to hit one at Mile 17.  

Overall, it was a good day.  The wind was a pace-breaker, and I was not prepared for how my body reacted to the warmer weather, but all things considered, I ran pretty strong.  

And then I had to mow the yard!!!

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Sun, Apr 03, 2011 at 23:43:07 from 24.10.248.6

Nice run Wesley.

Yeah, acclimating to the heat does take time. Not that I'd know yet - steady snow all day here.

From I Just Run on Mon, Apr 04, 2011 at 10:20:44 from 67.79.11.242

Mowing the lawn should count for another 5 miles... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.003.000.009.00

Descent tempo run on treadmill today, but I was feeling particularly low on energy, and a bit of fatigue carried over from a tough 20 miler over the weekend.  With the unnecessary whining out of the way, here are today's splits.   

3 Miles at 6:58/mile;

3 Miles at 6:18/mile;

1 Mile at 6:40/mile; and

2 Miles Easy. 

9 total miles, but again, I was a little disappointed after feeling compelled to ramp down the pace on the final two miles, which I had originally intended to run closer to my marathon race pace.  

My plan is to get a couple of good nights of sleep and bounce back with some solid training runs during the latter part of this week.  I'm running 5Ks on back-to-back weekends this month, and I'm looking forward to hitting the track for some speed work on Thursday or Friday.   

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.250.000.004.25

4 Miles at 7:13/mile, including 5 striders during Mile 5, on treadmill. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2512.000.000.0012.25

6 Miles at 6:58/mile and 6 Miles at 6:40/mile for 12 Miles at slow and fast Marathon Pace, respectively; quarter mile easy jog to cool down. 

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Rob Murphy on Thu, Apr 07, 2011 at 16:28:42 from 205.127.70.66

Wesley, what are those pictures you and your dad (that is your dad right?) are holding?

From Wesley Hunt on Thu, Apr 07, 2011 at 16:40:27 from 198.8.4.24

That is my dad, Mark, and the paintings were actually the first place awards in our respective age divisions at the Rollin' on the River 5K last summer. The race supports Easter Seals Arkansas, which (as you probably know) provides services to disabled children.

This is the cool part...the paintings were made by the Easter Seals kids, who used their feet to create some really cool, and somewhat abstract looking, images.

Talk about a unique trophy, eh?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.251.000.005.257.50

I had the day off today, and I took advantage of the 90 degree heat this afternoon with some mile repeats at a local high school near my home.  I wanted to run 5 repeats at 5:50, but after a 12-mile progressive run yesterday, there wasn't much spring in my legs.  I ended up running the following splits, wit a quarter mile slow jog between repeats:  

Mile Repeat 1:  5:44

Mile Repeat 2:  5:57

Mile Repeat 3:  5:57

Mile Repeat 4:  5:56

Mile Repeat 5:  6:02

Did I mention it was 90 degrees and breezy?  But I was still disappointed, particularly given the extra rest I was afforded between repeats 3 and 4 due to a unfortunate, but necessary, bio break.  6:02???  Given how hard I worked for it, I should be okay with the result, but I can't help but think that Quenton Cassidy would next have let something like this happen, and his repeats would have been at 4:30.

Today's saving grace was the Saucony Grid Type 4A kicks I was wearing for the first time.  They felt light and comfortable, and I think they'll be perfect for the upcoming 5Ks I'm scheduled to run the next two weekends.  More importantly, they didn't hurt my feet, which are conditioned to quiet a bit more support with the Brooks Adrenaline GTS 11 trainers that I wear for virtually all of my runs.   

Looking forward to a scheduled day off tomorrow.  

Wesley 

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0022.250.000.0022.25

22.25 Miles at 7:03/mile on a warm, humid morning in the mid-70s.  Made five, four-mile loops through the flatter parts of my neighborhood (which are still relatively hilly), and ended the run with a detour up a very steep incline from 20.5 - 21.5.  This took a lot out of me (which was the idea), but generally, I ran strong today.  And I feel pretty good about where I am three weeks out from the Country Music Marathon in Nashville, Tennessee.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Sun, Apr 10, 2011 at 15:39:15 from 24.10.248.6

You should feel good. That's a great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.254.000.003.258.50

With 5K races on my calendar for the next two Saturdays, April 16 and April 23, I headed out to a local high school track over lunch to get in another speed workout in my Saucony Grid Type A4s.  And with gorgeous weather and minimal wind, I had a nice workout, which included: 

2 Miles at 6:40/mile inlcluding two 100m striders;

2 2400m repeats at 8:29 and 8:45, respectively, with 800m slow jog after repeats;

2 Miles at 6:36/mile including two 100m striders;

400m in 1:22; and

400m slog jog to cool down.

8.5 total miles. 

Wesley

Night Sleep Time: 0.00Nap Time: 6.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.250.000.004.25

4.25 Miles in 28:41 (6:45), including 4 striders, on the kind of afternoon that made you thankful to be alive.  Read my crazy son a couple of stories before bed and spent a pleasant evening with my beautiful wife, Isabel.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Wed, Apr 13, 2011 at 23:36:28 from 24.10.248.6

Nice! Read me some "Berenstain Bears and the Green Eyed Monster" tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.506.000.001.758.25

On the road by 4:00 am this morning with a busy day ahead of me...

Perfect conditions, 55 degrees and no wind, for a smooth 8.25 miles, including:  

5 Miles at 6:57/mile;

3X0.5 Mile Repeats at 2:50/repeat w/ 0.25 easy jog between repeats;

1 Mile at 6:57; and

0.25 Mile at 1:25.  

I very much enjoyed myself this morning, and I'm looking forward to a scheduled day off tomorrow before my first 5K of 2011 on Saturday.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.751.75

Pre-race, short run that included an easy mile and 0.75 miles at 5K Race Pace (6:00)

My goal tomorrow is to run a sub-19:00 PR in the Little Rock Catholic High School Rocket 5K, but after driving the course, which weaves through a very hilly neighborhood behind the school, it's going to be challenging.  But that's not a bad thing.  I'm still looking foward to getting back out there and competing. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From jtshad on Fri, Apr 15, 2011 at 15:31:59 from 204.134.132.225

Have fun at the race, go get that 19:00 time, tame those hills and don't be intimidated.

From Wesley Hunt on Sat, Apr 16, 2011 at 00:03:51 from 99.25.245.254

Thanks, Jeff. I appreciate the support.

Time to hit the bed.

Race: Little Rock Catholic High School Rocket 5K (3.1 Miles) 00:18:34, Place overall: 4, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.003.105.10

After a nice warm-up, 2 Miles at 7:00/mile with a couple of 5K Race Pace striders, over 300 runners (including a ton of high schoolers) hit the course on a cool, breezy morning.  As expected, the hilly course was challenging, and when I looked down at my Garmin at Mile 1 and saw a 5:18, I knew I was going to pay for it later in the race.  

As the course turned predominantly uphill at the half-way point, and then flat during the latter half of Mile 3, I held up pretty well and ran strong.  Unfortunately, a quarter-mile steep, uphill finish prevented any possibility of a kick (which I think I had in me).  

In the end, I hit my target of sub-19:00, set a PR, and gained some confidence.  Under good conditions, I'll have a puncher's chance at 18:00 next week in my hometown 5K race, the Fordyce on the Cotton Belt 5K, in Fordyce, Arkansas (pop. 4,500).  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.000.000.0018.00

18 Miles in 2:01:50 (6:46/mile) on a 9-mile out-and-back along the Little Rock River Trail and through downtown Little Rock.  I very much enjoyed the warmish, 75 degree weather, with a pretty good breeze coming off the Arkansas River for the first 6 miles and final 6 miles of the run.  

Mid-morning/afternoon runs by the river are nice and refreshing.  I start tapering this week for the Country Music Marathon in Nashville, Tennessee on Saturday, April 20.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Mon, Apr 18, 2011 at 04:40:22 from 24.10.248.6

Great run Wesley. I think you'll run well in Nashville.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.003.007.00

With the termperature hovering around 90 degrees and wind gusts between 30 and 40 mph, I had a challenging speed workout today at a local high school track (wind was far worse than the heat).  I worked hard and ran through it, however, during a workout that included:

2 Miles at 6:36/mile, including two striders during final 400m;

4X400m Repeats at 76, 76, 79, and 79 seconds, respectively;

2X800m Repeats at 3:05 and 2:57 respectively; and

4X400m Repeats at 79, 81, 82, and 79 seconds, respectively;

Including 200m slow walk/jog after each 400m repeat and 400m slow walk/jog after each 800m repeat, I ran 7 miles total.  Sure, I'm not thrilled with my 800m repeat splits, but given the fact that wind gusts almost stood me up at times, I managed the best that I could. 

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles Easy (7:30/mile), including 6 striders during Mile 4, on treadmill. 

Wesley

Night Sleep Time: 2.00Nap Time: 0.00Total Sleep Time: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.252.001.002.005.25

Quick, MP-5K progression workout that hopefully provided a needed tune-up for my second consecutive 5K this Saturday.  Splits included:  

Mile 1: 6:58;

Mile 2: 6:40;

Mile 3: 6:18;

Mile 4: 6:00; and

Mile 5: 5:52

.25 Mile cool down for 5.25 total miles.  I ran strong on the treadmill today, approaching "puke pace" toward the end of Mile 5.  But it was just what I needed... 

In addition to celebrating my 10-Year Class Reunion this weekend in beautiful Fordyce, Arkansas (home of the mighty Redbugs!), my goal is to win my first 5K with a sub-18:30 time (which would also be a PR).  I finished fourth running an 18:34 in a considerably larger race in Little Rock last weekend, and unless a ringer decides to enter the 50-60 person, small town race for the hell of it, I should have a pretty good shot.  In fact, two years ago, I finished second to just such a ringer (who, in hindsight, wasn't so much a ringer).  

The fact is that this race has a lot of sentimental value for me given my father's past success as a local, elite short-distance racer.  He won the Fordyce on the Cotton Belt 5K (it's part of a week-long festival celebrating the town's historic link to the Union Pacific Railroad "Cotton Belt"), setting a course record of 16:38 in his mid-30s.  My dad, who is now 57, and just qualified for Boston in his first Marathon, will be running the race as well, and it would be great to win one for him.  After all, he's coached, pushed and motivated me for the last 28 years.  The least I can do is provide him with a little fatherly pride on what should be a beautiful Easter Weekend.  

And he may finish second... 

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Race: Fordyce on the Cotton Belt 5K (3.1 Miles) 00:18:15, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.003.105.10

On a warm, humid morning approaching 80 degrees, I set off with my Dad in the annual 5K race in the small, Arkansas town where I grew up.  Competing primarily against myself in a a race that fielded approximately 60 runners, I set a new PR and achieved my target finish time of sub-18:30 (5:52/mile).  In winning this sentimental race, which my Dad won several times in the early 90s, I also received a preety awesome throwback trophy that's about three feet tall. 

My Dad, Mark, also ran well on Saturday, winning the Master's Division and averaging a 7:00/mile pace.  Many thanks to my brother who made a special trip down to cheer us on.  He's in town to see his father-in-law, who is recovering from open heart surgery, and I really appreciated having him there at the finsih line for my first victory.  Incidentally, had he chosen to run, I have no doubt he would have finished...second!

Wesley

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Tue, Apr 26, 2011 at 16:13:26 from 205.127.70.66

A couple years ago I won this little 5k in my wife's hometown of Pine River Minnesota. Got the best trophy ever.

Congrats on the PR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.000.0013.00

Garmin-free, I ran for 91 minutes at approximately 7:00/mile for a total of about 13 miles.  Still in Fordyce, Arkansas, following my 10-Year Class Reunion, I ran east through town to Hwy 8 and out past Tri-County Lake to the Cleveland County sign and back to my best friend's house in my old neighborhood. 

Fordyce Bank & Trust sign showed 73 degrees at 7:00 am (Mile 2), and it was muggy, brother.  I did have some nice cloud coverage for most of the run, however, preventing what could have been a really warm run. 

Felt pretty good after a couple of extra speek workouts, two consecutive 5K races, etc., and I look forward to a very light week of tapering as I make final preparations for the Country Music Marathon in Nashville, Tennessee this Saturday (7:00am start!!!). 

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From Rob Murphy on Mon, Apr 25, 2011 at 13:13:08 from 205.127.70.66

Is there a "Birthplace of Bear Bryant" sign on the way into Fordyce or did his dubious association with Alabama ruin that?

Hey, way to scoop up the W Saturday. I always tell my runners that if each one of them could experience the feeling of winning a race that they would be hooked for life.

From Wesley Hunt on Mon, Apr 25, 2011 at 13:36:26 from 198.8.4.25

There most certainly is, Rob, and in fact, the Hunt household typically cheers for the Tide when it's not playing the Razorbacks...

Of course, my wife's maiden name is Bryant. I married Coach Bryant's great niece!

As to the race, winning back home with my Dad and brother there was pretty special. That said, 20 (and maybe just 10) years ago, my Dad would have taught me a thing or two and left me running for second.

From Rob Murphy on Mon, Apr 25, 2011 at 14:33:17 from 205.127.70.66

That is the most awesomest thing I've heard in a long time. I'm going to share that with our football coach this afternoon.

Arkansas wasn't in the SEC back then anyway was it?

Yeah, I know "awesomest" isn't a word.

From Wesley Hunt on Mon, Apr 25, 2011 at 14:39:44 from 198.8.4.25

No, Arkansas was a member of the old Southwest Conference (morphed into Big XII) with Texas and Texas A&M as its big rivals. Folks around here, particularly those over 40, still have a passionate hatred for burnt orange.

Sort of funny about my wife, actually. I graduated and played ball with her first cousin (a great-nephew of Coach Bryant), but we didn't meet until freshman year of college at the University of Arkansas. She grew up in Little Rock.

Her family's favorite line at the time of our engagement was: "We didn't send you to college to marry a boy from Fordyce...." I think they were kidding.

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.502.003.000.506.00

Final, short tempo pace run in advance of Saturday's race in Nashville.  After a mile at 6:58 and another at my LR Marathon Race Pace of 6:40, I ran 3 Miles at 6:20/mile; started cool down at 7:30 but decided to work in 2X.25 mile repeats at 1:30/repeat.  6 Miles total.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Miles Easy including 6 striders on a warm, humid morning in Little Rock.  The good news is that it looks like the storms are finally out of here, and relative to Monday night, last night's activity was pretty mild.  

Please include the folks in Vilonia, Arkansas (Tornado) and Northwest Arkansas (flooding) in your prayers.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

3 Miles in 20:00 at Marathon Race Pace, approximately 6:40/mile, on a beautiful early morning run with temperatures in the low 40s.  

First check on Nashville weather forecast for Saturday's race looks good...but pretty warm and humid, even by Nashville standards for this time of year.  Average high is around 73 degrees for late April, but we're looking at a high of 81 degrees for Saturday.

Pretty excited about the 7:00 am start, though.  It should be fun.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Race: Country Music Marathon (26.22 Miles) 03:05:53, Place overall: 36, Place in age division: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

My wife, Isabel, and I had a wonderful weekend in Nashville, Tennessee, where I competed in the Country Music Marathon on a warm, humid Saturday in downtown Nashville.  The expo and race were really well-organized, and given the over 31,000 runners competing in the Half and Full Marathon, I was pleasantly surprised at how non-disruptive this Rock-n-Roll Series event was with respect to my pre-race/race morning schedule.  Nashville's hills, however, were very disruptive, both to my overall pacing and confidence during the latter half of the race...

Starting out like my hair was on fire, I ran a 19:30 minute 5K, approximately 20 seconds/mile faster than my target race pace.  Stubborn as a mule, I held this pace through the 6 Mile point, where I pulled up with a pretty bad side stitch, backing my pace down to around 7:15/mile.  I was able to run through the stitch, however, and the pain subsided. By Mile 10, I was cruising at 6:30-6:40/mile on the rolling hills that dominated the first half of the race. 

I hit the 13.1 Mile mark at around 1:26:30 (a Half PR), and then realized I still had another 13.1 to run.  Doh!!!  But I decided to just go for it.  Why couldn't I match my Little Rock Marathon effort and go sub-2:55?  Well, to start with, I was unfamiliar with the course, and I had no idea that two steady, 1-mile climbs awaited me at Miles 17 and 19, respectively.  I'm not sure if being more familiar would have made it any better, though.  I didn't have much spring in my legs, and after starting so fast, I was in no position to tame the hills.  Rather, they humbled me.  

The end result was 3:05:53 (7:05/pace) on a brutal course made more difficult by the warm weather and humidity.  Sure, I was a little disappointed given my time in Little Rock, but I have to keep things in perspective.  When I started my journey to qualify for Boston last October, I would have been thrilled with one Boston qualifying time, much less two. Nevertheless, I expect more from myself.  If you're not moving forward, you're moving backward, so there's only one thing for me to do.  Learn.  Prepare smarter.  Train harder.  Get better.  

I would be remiss if I didn't again say how much I appreciated having Isabel there by my side to support me.  We had so much fun on Saturday night at the post-race concert in downtown Nashville at the Bridgestone Arena (where the Nashville Predators play).  And it was nice to have some quality one-on-one time away from our kids.  Isabel deserved the R&R, and I loved having her there with me.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From jtshad on Sun, May 01, 2011 at 20:02:22 from 69.20.183.178

Good job on a tough course and hot conditions. Marathons are always a unique challenge and can be humbling. You did great and will continue to excel.

From Rob Murphy on Sun, May 01, 2011 at 20:23:13 from 24.10.248.6

Congratulations on the Half PR!

Marathons are pretty hard. You learn something frome every one.Enjoy your rest and recovery time this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles Easy in 60:00 (7:30/mile) with four 30-45sec striders during Mile 8; treadmill set to 1.0 incline; legs felt good after two days off.  

Given that I don't have any immediate plans to run a Half or Full Marathon, I've been thinking a lot about the volume of base mileage that I want to maintain in between more structured training periods.  I'm pretty comfortable at 40 miles/week, but if I want to get to the next level, do I need to go higher mileage?  Or in order to increase my speed, should I focus on the intensity/quality of my runs rather than total mileage?  

I want to do this the right way.  And I'm willing to work hard to get there, even during the off-cycle, maintenance periods between race training.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Wed, May 04, 2011 at 16:39:11 from 205.127.70.66

Yes, you do need to run consistently higher mileage. A healthy runner in his 20s like yourself should have it as a goal to consistently run 80 mile weeks during a marathon build-up. This would require maintaining a base mileage of 60 to 70 throughout the year.

Of course you need to have patience and work up to this over a couple year period. Also making sure to back down during occasional recovery weeks and run on as much grass/trails as possible.

From Wesley Hunt on Wed, May 04, 2011 at 17:07:13 from 198.8.5.35

Thanks, Rob. But I'm not a particularly patient person...

Actually, I was considering my schedule today in order to determine how best to increase base mileage.

You confirmed what my instincts told me was the appropriate and necessary course moving forward.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles Easy at 7:30/mile, including four strders, on treadmill set to 1.0.  Finally, beautiful weather has returned to the Natural State, and I'm looking forward to some relaxed runs over the weekend during this post-race, recovery week.   

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.256.002.000.759.00

9 Mile Marathon Pace tempo run (with one unplanned .25 mile easy jog) at the following splits: 

3 Miles at 6:58/mile;

3 Miles at 6:40/mile;

2 Miles at 6:18/mile;

(.25 mile at 8:00 pace); and

.75 mile at 6:00 pace. 

9 total miles on a low-energy day that confirms what I already knew to be true.  I need more rest.  This 5-6 hour/night business isn't going to cut it. 

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Thu, May 05, 2011 at 21:33:59 from 24.10.248.6

That's true. Also, you might be back at it a little too soon after your marathon. Just a thought...

One more thing about our back and forth a couple days ago. I assume you have a busy life with just starting out in a demanding career, two young kids, a marriage to "tend to" and all that. But there are a bunch of ways to squeeze training into your day. One thing that works great for me is a gym membership with child care. You can bring your kids with you and give your wife a break.Squeezing in 4 or 5 miles at lunch is good to if you can just grab a cliff bar and a banana at your desk - and also maybe have a shower at your work!

I had to "sleep" with Andy last night from about one to three AM after a bad dream.His bed really isn't big enough for both of us and I had to use his stuffed dog Rufus for a pillow. Didn't make it up for a morning run due to that.

From Wesley Hunt on Fri, May 06, 2011 at 00:28:19 from 99.25.245.254

You're right on point, Rob. I work as a Project Manager for the largest public utility in Arkansas (regulatory law, etc.), and I am the youngest person in my department by twenty years. My coworkers are generally supportive, and they think my running "hobby" is interesting. They even took a little pride in my sub-3:00 in the LR Marathon . . . but they have no concept of what it means to me-or how it could possibly be a priority.

What I am blessed with is a gym a few floors down from me, and getting a few miles in over lunch is certainly doable. In fact, I've been lunching on Cliff Bars since last November when I really decided to take running seriously.

I am also, as you know, blessed with two beautiful children, Max (3) and Sophie (1). Max, who inherited both his Dad's obsessive tendencies and Mom's stubborn streak (eh, I mean "strong will"), has recently started getting out of his big boy bed with an alarming frequency. And we're both exhausted.

I also feel extremely guilty if I don't get home as soon as possible from work to give my wife a break, which she most certainly deserves. And I cherish the often late afternoons/early evenings with my kids. Thus, at the end of the day (pun intended), I'm left with limited, non-disruptive windows of opportunity to run with a positive mind set: early am (before my son gets up around 6:15) and lunch (60-75 minutes tops).

So I love the idea of joining a gym, with childcare, closer to home that would allow for some afternoon runs. I also know deep down that I'm going to have to be more diligent in getting out the door in the morning. It's not that I have a problem getting out of bed. Quite the opposite (4:59 alarm every morning). Accepting that I have to give up (or delay) my newspaper, coffee and Mike & Mike is another story. Consistent, morning runs, however, will give me several opportunities each work week to get in a second run on the treadmill at work. Two-run days will be new territory for me, so I'm going to have to listen to body carefully. And remember, patience isn't my forte.

Rob, I certainly appreciate you taking the time to empathize and offer your insights and life/running lessons.

Have a great evening and good Friday. I need to sleep.

Wesley

From Rob Murphy on Fri, May 06, 2011 at 17:17:50 from 205.127.70.66

Well, you definitely have the self awareness and introspection necessary.

I noticed you commented on Jeff Shadley's blog the other day. He's the master at fitting high mileage into a busy life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 Miles at 7:04/mile on a beautiful afternoon in Little Rock.  After hiking all day with the wife and kids at Petit Jean State Park, this was about all I could handle!  

Fun day for everyone.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 Miles Easy, including 6 striders, in my neighborhood on what's shaping up to be another beautiful day in Little Rock.  

Looking forward to my son's soccer practice this morning after a couple of rainy weekends.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles Easy on the trails at my parents' land just outside of Lake Catherine State Partk in Hot Springs, Arkansas.  I refer to these miles as "easy", but frankly, there was nothing easy about this workout.  My parents' trails are serious, deep Arkansas Woods trails, with stumps, creeks and rocks.  I managed to fall only once...but it made me feel tough and a little more satisfied with my effort. 

Wesley

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.004.000.008.00

8-mile tempo run on treadmill set to 1.0 incline, including the following: 

2 Miles at 6:58/mile;

4 Miles at 6:27/mile; and

2 Miles at 6:58/mile.

Today, for the first time since my last race on April 30, I started to feel like I was getting my legs back under me. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 Miles at 7:13/mile in my neighborhood on a warm, humid morning in Little Rock.  Temperature approached 90 degrees yesterday, and it's not even June!

Cruising at easy 7:30 pace, but worked six 30-second striders into last 1.25 miles.   

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.000.0014.00

It's been a long, albeit productive, week at work...I needed a good, long run to calm the nerves.  And honestly, I didn't want to work too hard.  Today's treadmill run included: 

2 Miles at 7:30 (warm-up);

5 Miles at 6:58 (let's call this my moderate marathon race pace);

4 Miles at 6:40 (let's call this my established, fast marathon race pace); and

2 Miles at 7:30 (cool-down, no italics necessary); and

1 Mile at 8:00 (extended cool-down)

14 Miles Total; incline set to 1.0 per usual. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Fri, May 13, 2011 at 16:55:42 from 205.127.70.66

Nice way to kick off the weekend.

Have a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.003.000.007.00

Nice run this morning on a cool and breezy morning with a front moving in.  It's my wife's birthday, so I wanted to get my workout in early so we can enjoy the day together.  

My dad, Mark, has graciously agreed to drive over to Little Rock and watch the kids so I can take my wife out for brunch and an early movie.  While it's not much, I think she'll appreciate a relaxing morning.  I just hope's she's willing to go see Thor...not really...she'll be picking the movie.   

After a two-mile warm-up (15 minutes), I cranked it up a bit for 3 Miles at 6:29/mile, followed by 2 Miles at 6:49/mile; 7 total miles in just under 48 minutes.   

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

10 Miles at 6:50/mile on a beautiful morning of 45 degrees in my Little Rock neighborhood; pace includes pit stop for bio break; finished strong on tired legs.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0012.000.001.0014.00

Today's treadmill run, which was a bit frenetic, included the following: 

2 Miles at 6:58/mile;

4 Miles at 6:40/mile;

3 Miles at 6:31/mile;

3 Miles at 6:58/mile; and

4X.25 mile repeats at 90 secs/repeat (6:00) with 2:00 easy jog between repeats. 

Including the recovery jogs following the quarter repeats, I ran 14 total miles.  The last couple of repeats were pretty tough, and I was drained. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Wed, May 18, 2011 at 22:58:07 from 24.10.248.6

Nice workout. I like doing that type of treadmill workout. I'd be interested to know how you feel today (Wednesday).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 Miles Easy on treadmill.  After yesterday's tough, relatively intense, workout, I felt pretty good.  Legs a little fatigued, but no soreness to speak of.   

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.506.000.000.008.50

Two-mile warm-up followed by 6 Miles at Marathon Pace or harder:  

3 Miles at 6:40/mile;

2 Miles at 6:27/mile; and

1 Mile at 6:00.  

Half-mile easy jog to cool down for 8.5 total miles on treadmill set to 1.0 incline.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles Easy (7:27/mile) on a warm and muggy morning in my Little Rock neighborhood. My daughter, Sophie, came along for the ride this morning in our jogger, and we couldn't resist stopping for a few minutes to feed the ducks in a neighborhood pond around Mile 3.  

Glad to get this easy and enjoyable run in early because rain is in the forecast all day.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.500.000.0010.50

Out of bed at 4:50 am for a 10-miler, only to be turned back at the front door by thunder and lightning all over the morning sky.  But thankfully, I caught a break in the rain following Sunday School.  I sloshed through 10.5 Miles (shoes soaked by Mile 3) at 6:56/mile.  Pretty good effort considering the conditions.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.001.500.0012.50

12.5 Miles on treadmill set to 1.0.  Today's run included the following:  

2 Miles at 7:30/mile;

6 Miles at 6:40/mile (MP);

1.5 Miles at 6:31/mile;

0.25 mile easy jog;

2.0 Miles at 7:30/mile; and

0.75 mile easy jog. 

I was a little disappointed that I had to shut it down a half-mile early at the 6:31 pace; my goal was 8 solid, MP/Tempo miles, but my energy level isn't where it needs to be.  I think it's a combination of improper fueling and a lack of sleep, but I rationalized you train to race rather than race to train.

Wesley 

 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.001.000.008.00

8 Miles in 56:00 on treadmill set to 1.0 incline.  Today's run included the following: 

2-mile warm-up at 7:30/mile;

3 Miles at 6:58/mile;

2 Miles at 6:40/mile (MP); and

1 Mile at 6:18.

Felt good today despite some hard miles on low energy yesterday. 

Wesley

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles Easy in my neighborhood on a nice, clear morning with a light breeze.  Included six 30-45 second striders during last two miles. 

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Steam8 on Thu, May 26, 2011 at 16:10:25 from 166.70.55.77

I bet you loved getting out in the sunshine today! Why so many miles on the tread-and-dread?

From Wesley Hunt on Thu, May 26, 2011 at 16:27:03 from 198.8.5.35

Don't you know it...tough to get motivated for 10 milers on a treadmill. I wish I had a better excuse, but frankly, it's convenience. I can log treadmill miles at the gym in my office building and get in some quick strength training in a relatively efficient and timely manner. Ouside running on the weekends is a blessing, though.

When I do kick it up to training mode in late summer/early fall, I plan to fully commit to 4:30 am runs. It's the best way for me to assure that I hit my mileage targets, and morning runs also offer certain intangible benefits like building confidence and sharpening mental focus to develop an edge.

By the way, a much belated congrats on the BQ. You showed a heck of a lot of courage and mental toughness to train and battle through those injuries.

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.008.00

2-mile warm-up followed by 8X.5 mile repeats at 2:56/repeat (5:52/5K pace) on treadmill set to 1.0 incline; 2:00 minute/quarter-mile easy jog after each repeat for a total of 8 Miles. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles Easy after my son's final soccer game of the summer.  Threw in six striders during the final mile and a half.  I was planning to take the day off, then reconsidered, and I thought I would try a little active recovery after yesterday's speed work.  

Also hit 50 miles for the week.  Ultimately, I'm working toward 60 miles/week as base mileage.   

Wesley 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

Warm.  Humid.  Summer is here in Arkansas.  10 Miles in just under 68 minutes, or 6:48/mile.  Good effort.  

Is 10 Miles the perfect distance?  I'm having trouble coming up with a better number.

Everyone enjoy the long weekend.  

Best,

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.505.000.000.506.00

Great weekend with the family at my parents' home near Hot Springs, Arkansas.  Though initially planning to take the day off, I got restless, and I decided to hit the highway around noon for a quick progressive run that included the following: 

3 Miles at 6:40/mile;

2 Miles at 6:30/mile; and

.5 Miles in 2:56.

With a half-mile cool-down, I ran 6 total miles on a hot, humid day with temperatures hovering around 90 degrees. 

Wesley

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.256.000.000.009.25

Very hot and challenging mid-day run in 95 degree heat; 3 Miles at 6:40/mile, 3 Miles at 6:58/mile, and 3 Easy Miles, including about a mile worth of trails that weave through parts of my neighborhood in West Little Rock.  

Quarter mile trot home after doing three sets of pull-ups on the monkey bars at the neighborhood park by my house.  No kids/parents were there...it was the middle of the day.

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Steam8 on Thu, Jun 02, 2011 at 00:30:04 from 166.70.55.77

I can't run that fast in 60 degrees! Nice run! I always have to do the monkey bars when I run by a school or park, unless there are a bunch of kids that would be afraid of me! ha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 Miles in 33:59 (6:48/mile) on another blistering afternoon in Little Rock; felt pretty good despite maybe my longest stretch of consecutive running days in my life (8).  With a "Man Day" canoe trip planned for Saturday, the streak may stop at 10 days, however, which is probably a good thing so I don't end up hurting myself.  

Targeting 50-52 Miles again this week as I continue to gradually build toward 60 Miles/week of base mileage.  

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

15.25 Miles Easy in just under 1:54:00 (7:25 pace); needed to get in a long run after being forced into a rest day yesterday due to conflicts at work.  Out the door by 4:20 am on my off day.  And we wonder why non-runners think we're crazy.  

Nice run despite 80-85 degree temps and high humidity.  Being out ahead of the morning commute traffic, I was able to run on some typically busy streets while making a long loop around West Little Rock.   

Wesley 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.000.000.004.50

Out the door a little after 4:00 am for a quick run to hit 50 miles for the week.  After a 1-mile warm-up, I bumped it up for 3 Miles in 19:39 (6:33/mile); quarter mile jog with two striders to cool down for 4.5 total miles.  

Headed up to north central arkansas with some friends in a few minutes to float the Spring River near the Arkansas-Missouri border.  I'm very much looking forward to this "Man Day", as one of my buddies like to describes it.  I have not been canoeing in several years.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5011.000.000.0015.50

am:  10 Miles in 1:11:54 in my neighborhood on a warm morning (80+ degrees).  After a 2-mile warm-up and bio break, I put forth a pretty good effort for 8 Miles at 6:59/mile.  Pace wasn't as consistent as I'd like, hovering between 6:30 and 7:30, but I finished strong, running Mile 10 right at 6:40.  

pm:  5.5 Miles on treadmill; 2-mile warm-up, 3 Miles at 6:58, and half-mile cool down. 

Total:  15.5 Miles, 11 at sub-7:00 pace

Wesley 

Night Sleep Time: 4.75Nap Time: 0.00Total Sleep Time: 4.75
Comments
From Rob Murphy on Wed, Jun 08, 2011 at 08:57:30 from 24.10.248.6

Nice run. Way to get it done early.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.506.500.001.5013.50

am:  8.5 Miles in 59:47 in my neighborhood on a pretty nice morning, 75 degrees, in my West Little Rock neighborhood.  After a 2-mile warm-up (7:20/mile), I picked up the pace and ran 6.5 Miles at 6:57/mile.  

pm:  2-mile warm-up (7:30/mile) followed by 3X0.5 Mile Repeats at 3:00/repeat (6:00 pace); half-mile easy jog to recover after each repeat for 5 total miles..  

Total:  13.5 Miles, 6.5 at sub-7:00/mile pace and 1.5 at 6:00/mile.   

Wesley 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Comments
From Steam8 on Thu, Jun 09, 2011 at 08:49:35 from 166.70.55.77

8.5 in 59.47....nice run! The only time I can get my body to run close to that is during a race! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 Miles at 6:58/mile on treadmill set to 1.0.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Miles Easy is all I had in me today.  

This is been a tough week, personally and professionally, and I've never been more convinced that the mental side of running is equally as important as the physical.  

Without the proper motivation, you cannot run...at least not well.  

However, things are looking up on a beautiful, albeit hot, weekend in Little Rock.  Some time at the pool with the wife and kids is exactly what I needed.  I will probably take Sunday off as a mental health day of sorts.  

God bless,

Wesley 

Night Sleep Time: 0.00Nap Time: 5.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Sun, Jun 12, 2011 at 22:00:31 from 24.10.248.6

You just can't fight it sometimes.Hope the weekend helped you recharge a bit.

From Wesley Hunt on Mon, Jun 13, 2011 at 11:01:54 from 198.8.4.24

It did. And thanks, Rob. I want to be out there so bad...I just have to find the right work/family/individual mix, or balance, and really focus on developing some short, intermediate and long-term goals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.000.002.507.00

I got up in some good speed work late this afternoon, and despite the 90 degree heat, I felt like it was exactly what I needed to recharge my batteries.  Today's workout included the following:  

3 Miles at 6:35/mile;

4X400m at 79, 76, 79, and 79 seconds respectively;

3X800m at 2:46, 2:55, and 2:56 respectively; and

800m easy jog to cool down.  

Including 200m walk/jog after each quarter, and 400m walk/jog between 800's, I ran 7 total miles.

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From Rob Murphy on Tue, Jun 14, 2011 at 00:18:56 from 24.10.248.6

Nice job. I have to admit that I don't miss my 25 years of living in Florida and South Carolina as far as training in the summer goes. When when it gets up to 100 here it's still about 60 in the AM and 15% humidity. I run on mountain trails in July when it's in the 40s.

The tables are turned during the winter though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.001.001.003.00

Ran out of hours today (wish days were longer), so I had to improvise with a 3 Mile tempo/progressive run: 1 Mile at 6:40 (MP), 1 Mile at 6:18, and 1 Mile at 6:00 (5K) on the treadmill set to 1.0 incline.  Felt pretty good.

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

am:  8 Miles in 59:00 in my West Little Rock neighborhood on a warm morning; 2 easy miles followed by 6 Miles at 7:10/mile.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.000.001.0012.50

am:  8 Miles Easy in WLR neighborhood.

pm:  4.5 Miles in WLR neighborhood, and it was an interesting workout; 1 mile at sub-7:00, but I had to back it down for a couple of easy miles after developing a strange, unexplainable side-stitch (hydration issues perhaps?); then I kicked it up to 5K pace for a half-mile (2:55), followed by an easy half mile, another quarter mile at 5K pace (1:27), and a quarter to cool down.   

Total:  12.5 Miles, mostly easy stuff with a couple token repeats.    

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.504.000.000.006.50

6.5 Miles this afternoon in Malvern, Arkansas, and it was a little warm (98 degrees!); working from my Dad's office (we work for the same Company), I ran an easy mile to the start line of the Malvern BrickFest 5K, which happens to be next Saturday, and in which my Dad and I may participate depending on how his calf and my right knee feel this week. From this point, of course, I ran most of the BrickFest 5K race course (3 Miles) in just under 20 minutes (approx. 6:37/mile), followed by 2.5 very easy miles in the bright, bright sun.  

Wesley 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles Easy with my Dad on Hwy. 171 between Malvern and Hot Springs, Arkansas.  Out the door by 4:30am because I had to get back to Little Rock to participate in a golf tournament/fundraiser hosted by my church, St. James UMC (8:00am tee time).  

And as if I hadn't logged enough hours in the Arkansas Summer heat, I even found time to mow the yard this afternoon!  My in-laws came over for dinner and a movie, and all in all, it was a very good day, but a long one...off to bed.  

Wesley 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.000.000.009.00

7 Miles at 6:58 followed by 2 Miles Easy on treadmill set to 1.0. 

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.500.004.0010.50

Speed work on the treadmill during lunch, including the following:  

0.5 Mile warm-up;

1 Mile at 6:58;

2X0.25 mile repeats at 5:46 pace;

6X0.5 mile repeats, 4 at 5:52 pace and 2 at 6:00 pace;

2X.025 mile repeats at 5:46 pace;

2.5 Miles Easy; and

0.5 Mile at 6:58.

Including half-distrance easy jogs after each of the 10 repeats, I ran 10.5 total miles.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.002.000.5010.50

My Dad and I have decided to run the "BrickFest 5K" taking place in my parents' hometown of Malvern, Arkansas on Saturday, June 25 at 7:30am.  As such, having done very little serious speedwork over the course of the last 6 weeks, today's workout was designed as a 5K tune-up.

Downtown Little Rock, 93 degrees:   

After 3 Miles at 6:52 (MP), I picked up the pace for 2 Miles at 6:23 (Tempo), followed by 1 Mile Easy before heading back to my building'g gym for some water. 

JP Fitness, Metropolitan Tower, Little Rock:

After dripping sweat all over the elevator and grabbing a couple swigs of water, I ran 4 Miles Easy on the treadmill set to 1.0 incline, and closed out the early afternoon workout with a half-mile at 5:46 (target 5K pace, though maybe not Saturday). 

Ideally, I would have liked to run the 2 outside, tempo miles a little faster than 6:23, i.e., a little closer to 5K pace, but it was hot and hilly, and I just didn't have much in the tank.  Hopefully, a total rest day on Friday will pay dividends. 

10.5 Miles Total, 3 Miles at MP, 2 Miles at TP, and 0.5 Mile at 5KP

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Race: Malvern BrickFest 5K (3.1 Miles) 00:18:26, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.500.003.1011.60

Good result this morning at the BrickFest 5K, part of the week-long festival associated with the brick industry in Malvern, Arkansas.  

With about 300 runners in the field, this is a descent sized race by Arkansas standards.  As such, I had no idea if, or how much, speed was in race.  So of course I jumped out early and ran with the front of the pack, a couple of high schoolers who faded at Mile 1 (5:35 split). At the turn (9:01 split) of the out-and-back course, I was out in front of a pack of three runners by about 50 yards, and at Mile 2 (11:45 split), there was only one runner within striking distance.  We both struggled up a brutal, quarter-mile hill early in the third mile, but turning toward the finish at Mile 3 (17:55 split), I was able to hold the lead and win by about 10 seconds.  

My Dad, Mark, ran strong as well, finishing in 22:06, good enough for first in in age group (55-59) and second in the "Grand Master" Division (50+).  

After the race, my wife brought my kids down to the City Park, where we very much enjoyed ourselves on the huge, inflatable "bouncy houses."  And the fresh squeezed lemonade was hard to beat on a 95 degree day!

Including a 2.5 mile warm-up and 6 more miles (3 at a sub-7:00 effort) between the race and awards ceremony, I ran 11.6 total miles.   

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Sun, Jun 26, 2011 at 20:34:01 from 75.100.43.173

Ain't nothin better than bouncy houses.

Congratulations to you and your dad. It's funny, no matter where you go you can always count on the high school kids to go out too fast. They run every race like it's a mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

8 Miles in just under 61 minutes in my West Little Rock neighborhood; 5 Miles Easy in 40 minutes, followed by 3 Miles at approximately 6:53/mile (incorporating 6 striders, which accounted for the faster pace).    

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.004.000.0012.00

am:  8-mile tempo run on treadmill set to 1.0, including 3 Miles at 6:58/mile, 4 Miles at 6:31/mile, and 1 Mile at 6:58

pm:  4 Miles Easy on treadmill set to 1.0, following by some light strength training and a few minutes in the sauna. 

Total12 Miles Total, including 4 Miles at MP and 4 Miles at TP

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Miles pushing my kids, Max (3) and Sophie (1), in the "BOB" around my West Little Rock neighborhood.  2 Miles to the duck pond where we fed a couple of ducks, which Max named "Ducky" and "Mama", consistent with his typical naming conventions; and 2 Miles back to our house. 

Fun late afternoon run. 

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.001.0015.00

am:  11 Miles Easy in downtown Little Rock and along the Little Rock side of the Arkansas River Trail; met a former co-worker, Dave, in our building's gym at 5:15 am before hitting the trail around 5:30 am.  Beautiful morning of 75 degrees, at least 5-7 degrees cooler then it's been for the last three weeks.  We had some showers yesterday, and the "cool" front seems to have provided us with a small break from the record-breaking heat. 

Dave is training for the Philly Half-Marathon.  It was a nice, relaxing run. 

pm:  2 Miles at 6:58/mile followed by 2X.5 mile repeats at 2:46/repeat on treadmill set to 1.0 incline.  Including quarter mile easy job after each repeat and half mile cool-down, I ran 4 Miles Total.

Total:  15 Miles, mostly easy stuff with a couple of fast intervals on the treadmill. 

 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Steam8 on Wed, Jun 29, 2011 at 10:40:34 from 166.70.55.77

Glad you are having a good day and ran in cooler weather! I love those days!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.001.000.008.00

8 Miles in 56:00 on treadmill set to 1.0 incline.  Today's run included the following:  

2 Miles Easy at 7:30/mile;

3 Miles at 6:58/mile;

1 Mile at 6:40;

1 Mile at 6:18; and

1 Mile at 6:58.

Wesley 

 

Night Sleep Time: 0.00Nap Time: 6.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

8 Miles in 57:00 in my neighborhood on a warm, but nice, morning in Little Rock. 

Pace was 7:08/mile, but in actuality, I only ran the last three miles hard; also included 8-10 striders on the downhill portions of this run. 

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

5 Miles in my neighborhood on a nice morning (75 degrees) in Little Rock.  4 Miles Easy and 1 Mile at 6:10.  Pretty tough out there today, however, because my right knee continues to get sore when I push my mileage above 40-45 (just hit 60 for the week).  

Everyone have a great holiday weekend.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: Firecracker Fast 5K (3.1 Miles) 00:17:51, Place overall: 39, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.000.003.606.50

Because everyone from Little Rock has to run the Firecracker Fast 5K at some point in their lives, I figured why not this morning.  After hitting 60 total miles for the first time last week, I took Sunday off in anticipation of being a late entry in this race.  Registered at 6:30 am for the 7:30 am start.  Ran the race course in reverse (mostly uphill) for a 3-mile warm-up with two quarter-mile striders during the third mile.    

Not a lot to say about this race, or the insanely fast downhill course, other than that the field is loaded with current and former college athletes looking for a downhill PR and a shot at the $1,000 prize money.  I ran 17:51 (5:45 pace) and finished 39th.  And they don't even give age group awards, though I finished 5/49.  The top 100 overall finishers do receive a pretty cool "firecracker" trophy, though.  My son loved it.  

One more interesting note about this race...Bill Rodger and Frank Shorter came to Little Rock and ran in 1989 (15:24, 15:52).  Good stuff.  

Speaking of firecrackers, my son and I just got back from the fireworks stand where we stocked up on sparklers, fountains, and anything else that I rationalized as being safe enough for an impromptu fireworks show with my three and one year old this evening.  

Everyone have a safe and happy 4th.  

Wesley 


 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Mon, Jul 04, 2011 at 13:18:09 from 98.202.141.17

That is pretty cool as both were past their primes at that point but still cranking out some pretty good 5k's.

My guess is that Arkansas is a state where pretty much everything is legal as far as fireworks are concerned. Am I wrong?

From Rob Murphy on Mon, Jul 04, 2011 at 13:18:55 from 98.202.141.17

And congrats on the sub-18 even with the downhill.

From allie on Mon, Jul 04, 2011 at 17:23:18 from 24.10.191.18

nice race, wesley. have fun with your fireworks show.

From Wesley Hunt on Mon, Jul 04, 2011 at 23:56:07 from 99.25.245.254

Thanks, Rob and Allie. And Rob, you're correct about Arkansas and fireworks...at least with respect to July 3-4, during which we've carved out exceptions that essentially allow for an "if you don't like fireworks, you must be un-American/Democrat/effete/etc." policy.

God bless,

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.503.000.000.0013.50

9 Miles Easy at 7:30/mile followed by 3 Miles at 6:40/mile and 1 Mile of slow jogging to cool down; actually ramped it up for a half-mile in 3:15 (6:30) to close out the workout.

13.5 Miles Total. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

2 Miles Easy followed by 4 Miles at 6:40/mile and 2 Miles at 6:31/mile on the treadmill.  

Actually felt pretty good this evening after an extremely long afternoon at work.  

Wesley 

Night Sleep Time: 0.00Nap Time: 5.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

4 Miles Easy (7:30/mile) followed by 4 Miles at 6:58/mile on treadmill set to 1.0.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 Miles on some awesome trails with my brother en route to a breakfast joint for one of the better breakfasts I've had in a long-time...western omelette, hot cakes, and grits.  We dominated.  

Great morning.  

Wesley 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

4 Miles Easy before ramping it up for 8 Miles at 6:53/mile in 90 degree heat; 2-mile easy jog to cool down for 14 Miles Total.  Caught a second wind today, and I needed it.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Easy Miles of jogging with my brother, including a couple of striders, during a nice walk/jog hike on an absolutely perfect day.  

I should run trails more often.   

Wesley 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.003.000.004.00

3 Miles at 6:30/mile before backing it down for a final mile at 7:15.  I didn't have much time over lunch today, so I knocked out a short and hot one outside, with the thermostat flirting with 102 degrees and 50% humidity.  

Wesley 

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

What a strange week...my wife and kids are in Valencia, Spain visiting her Grandmother, I just mowed my yard in the dark (out of necessity given my work schedule lately), and it's the 7th inning of the MLB All-Star Game (DVR'd), and the freaking National League is actually managing to hold the lead (a good thing, but I'm surprised; 2 wins in a row for the National League may cause the sky to fall...after the seven games prior to last year going to the American League).  

Alas, I ran 8 Miles on the treadmill in 58 minutes late this afternoon before weed-eating and mowing for 1.5 hours; 4 Miles at 7:30/mile and 4 Miles a little closer to MP at 6:58/mile. Felt fine, physically.  Mentally, I'm all over the board.  I miss my beautiful wife and babies.   

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles Easy, including 8 striders during the latter half of the run, on a steamy morning of 83 degrees in Little Rock.

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 Miles Easy, 75 degrees with light rain coming down.  

Wesley 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Visiting family in beautiful Benicasim, Spain, just outside of Valencia on the Mediteranean.  After 18 hours of travel, I was very excited to see my beautiful wife, Isabel, and children, Max and Sophie.  This will probably be a light running week, focused on short to moderate, enjoyable and scenic runs along the coast.  For example, I ran 7-8 Miles this morning along the boardwalk, then out of town, climbing for a couple of pretty tough miles before reaching a beautiful point overlooking the sea.  Hard to beat this kind of run, and I look forward to repeating it a few times over the course of the next week. 

No GPS.  No pace concerns.  Just soaking it in. 

Wesley

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Repeated yesterday´s 7-8 miler along the boardwalk, then climbing uphill for 2-3 miles to a beautiful point overlooking the Mediteranean in Benicasim, Spain. 

Wesley 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles en la playa en Benicasim.  Barefoot and easy along the hard-packed sand close to the water´s edge.  Pressed a little harder on Mile 6 for a 7:15-7:30 to finish strong. 

Wesley

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.000.000.009.00

So, my wife´s Granmother, Wita, has been holding out on me...

Yesterday afternoon over a glass of vino tinto, she tells me about camino verde, a trail system just outside of Benicassim that weaves through the mountainous coast, past medieval, Spanish remnants, offering some amazing views of the Mediterranean Sea along the way. 

I ran approximately 9 Miles, in 63 minutes, for a 7:00/mile pace.  Got up and out the door early this morning, and the cool weather, sunrise, and beautiful imagery made this run one to remember. 

Looking forward to a day at the beach with the family. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Wed, Jul 20, 2011 at 07:07:51 from 98.202.141.17

Are you really in Spain? That's awesome. I know the Spanish trail runners are some of the best in the world so there had to be some good trails.

I'm living vicariously through you.

From Wesley Hunt on Thu, Jul 21, 2011 at 05:57:10 from 81.60.7.174

Si. My mother-in-law is from Valencia, Spain, so I´ve been fortunate to have the opportunity to visit my wife´s family periodically (Granmother and Uncle still live in Valencia and have a place in Benicasim), which is pretty awesome.

And the trail I discovered yesterday is pretty cool, though because I´ve done very little trail running, I have very little to which I can compare.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.000.000.009.00

Yesterday´s morning run was too good to only do once...

9 Miles at MP or faster on a beautiful morning in Benicasim, Spain.  About 1.5 Miles from apartment to trailhead for Camino Verde, and once there, I ran the a 10K out-and-back along the trail in 40 minutes.  1.5 Miles a little slower back along the boardwalk to the apartment, but overall, I ran strong today and very much enjoyed myself. 

Wesley 

Night Sleep Time: 5.50Nap Time: 1.50Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

At approximately the 4km mark on the out-and-back 10k trail (Camino Verde) I´ve run a couple times here in Benicasim, I took a detour and hike-jogged up the side of a cliff on a rocky, single track trail with switch backs all the way up for about a mile.  It was a lot of fun , and the continued, unseasonably cool mornings have made all of my runs over the last week even more enjoyable. 

Picked up the pace for 2 Miles at 6:30/mile after descending and returning to the Camino Verde for a very satisfying 8 Miles.

Pleased to hit 40 Miles for the week given the amount of pastries, paella, mojitos, amstel, and vino I´ve consumed the last few days. 

Kids continue to have a blast. 

On a final note, I would be remiss if I did not express how blessed (and just damn lucky) I feel today to be celebrating my 6th Anniversary.  My lovely wife, Isabel, is the best thing that ever happened to me, and she and our babies make my life a joy every single day, whether we´re lounging on the beach in Spain or simply watching TV back home in Arkansas.  If you see this, babe, Happy Anniversary.  I love you.    

Wesley     

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles Easy, including the 10k out-and-back loop along the Camino Verde in Benicasim, Spain.  Rather than running back to my family´s apartment, I met my wife, kids, and in-laws on the beach for a final day of fun in the sun (great weather today after a couple unseasonably cool and overcast days).  Heading to Valencia tomorrow for a couple days before flying back home to Little Rock early on the 27th. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

4 Miles Easy, 6 Miles at 6:58/mile, and 2 Miles Easy, on treadmill set to 1.0; 12 Miles Total after three days off, two of which were spent traveling back home to Little Rock after a wonderful vacation with my wife, children, and in-laws in Spain.

Wesley

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.5010.50

10.5 Miles on treadmill set to 1.0 incline, including:

7 Miles at 7:30/mile;

1 Mile at 6:58

1 Mile at 6:40; and

2X.5 Mile repeats at sub-6:00 pace with .5 Mile rest between repeats; and

.5 Mile cool-down.

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

10 Miles at 7:15/mile on a steamy mid-morning run along Hwy. 171 near my parents' home in Hot Springs, Arkansas; actually felt pretty descent considering it was my third consecutive day of 10+ Miles, which is a little more than I've been running lately. 

Did I mention it was hot?

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 mile trail run and hike in Lake Catherine State Park with my brother, Luke, who was in Arkansas with his family to celebrate his son's first birthday.  After an early afternoon shower in Hot Springs, the woods were like a sauna, but despite the heat and humidity, we had a great run and afternoon, generally, with an ice chest of cold beverages waiting for us in my Dad's truck when we made it back to the trail head.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From jtshad on Wed, Aug 03, 2011 at 08:58:23 from 69.20.183.178

Sounds like a great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.507.002.000.5010.00

10 Mile MP/Tempo Run on treadmill set to 1.0 incline, including: 

4 Miles at 6:58/mile;

1 Mile at 6:40;

1 Mile at 6:31;

1 Mile at 6:22;

2 Miles at 6:58/mile;

0.5 Mile at 6:00; and

0.5 Mile Easy to cool-down.

Ran strong and felt good today.

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From Little Engine That Could on Wed, Aug 03, 2011 at 08:27:03 from 68.15.209.7

Wow, those are great times!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.500.000.009.50

The treamill I used today (my usual and preferred Matrix treadmill was covered up) was really cranky and I couldn't get it off a -3.0 decline.  Because I only had an hour, and every other freaking treadmill was being used, I simply hammered out 9.5 Miles progressing from a 6:30 pace (2 Miles) to a 6:15 pace (2 Miles) to a 6:00 pace (5.5 Miles).  If I had had time, I would have kept going, because the dowhill treadmill running suited me just fine.  I powered through the miles with only a single, short bio/water break after Mile 4. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Bret on Thu, Aug 04, 2011 at 10:16:29 from 64.128.133.66

Wish my gym had tm's with a decline. That could really help prepare you for long downhills such at Boston - where you are essentially on a downward grade for the first half of the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Miles Easy while pushing my son and daughter in the 2-seater, "BOB" stroller.  Stopped for a few minutes around Mile 3 to feed the ducks (and fish) at a pond in our neighborhood.

Despite the 7:30 pm start, it was still well over 90 degrees.  As such, today's run was a little tougher than I expected or wanted, but the kids and I had a blast.

Good times after a long day at work.  It's so refreshing to see my kids smile and enjoy the simple things in life.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

8 Miles on treadmill set to 1.0, including the following: 

4 Miles at 7:30/mile

2 Miles at 6:58/mile; and

2 Miles at 6:40/mile.   

Felt good today.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

After a Paul Dean Buffet (think grease), a couple hours of very conservative card-playing at the Casino, and about as much sleep as could be expected for a quick, one-night guy trip to Tunica, Mississippi, I hit an old highway in the Mississippi Delta for 8 Miles at 7:04/mile.  I worked four moderate to fast striders into the latter half of the run; also swam a few laps in the hotel pool to cool-down after the run.  

Fun night with my friends.  Good run in God's Country.  

Wesley 

Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

My afternoon plans for a long, hot run were cut short when, out of nowhere, a thunderstorm rolled through and settled over West Little Rock for the better part of 2 hours.  I ended up running right at 7 Miles at 7:34/mile, an easy pace, but pretty tough given the 100+ degree heat and stiff humidity.  And goodness knows I finished fast after seeing that first streak of lightning, which was much too close for comfort.  

Taking advantage of the afternoon with my kids.  We're heading to the "Jump Zone" shortly.  I love the place.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.000.0013.00

13 Miles on the treamill set to 1.0, including the following: 

4 Miles at 7:30/mile (warm-up);

4 Miles at 7:13/mile;

3 Miles at 6:58/mile; and

2 Miles at 7:45/mile (cool-down), including two striders. 

Legs pretty fatigued today; looking forward to either a day-off or a VERY easy run tomorrow. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 Miles Easy on the treadmill; enjoyed SportsCenter on a much-needed rest day.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.003.000.009.00

9 Miles on treadmill, including the following: 

2 Miles at 7:13/mile;

2 Miles at 6:58/mile;

3 Miles at 6:31/mile; and

2 Miles Easy to cool down. 

Terrible gastrointestinal issues today; my kids have a bug, so I'm thinking I could have picked something up from them.  To that end, I felt a little fatigued after getting up a couple of times with my daughter, Sophie, who has been battling her own tummy issues for a couple of days.  More generally, however, it's hard to argue that I need to take a look at my diet and fueling as I begin building up my mileage for another round of training.   

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.000.000.006.50

6.5 Miles on treadmill set to 1.0 incline.  Today's short run included the following: 

2 Miles at 7:13/mile;

3 Miles at 6:58/mile; and

1.5 Miles Easy to cool-down.

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.508.000.000.008.50

8 Mile out-and-back loop on Hwy. 171 near my parents' home between Malvern and Hot Springs, Arkansas.  And what a beutiful morning!  After thunderstorms and showers throughout the week, the temperature was hovering around 75 degrees when I started my run at 8:00 am (slept in and ate with breakfast with my kids).  And it was just the boost I needed.  Consider my splits below:  

0.25 Mile warm-up;

2 Miles at 7:15/mile;

2 Miles at 6:35/mile (gradual downhill);

2 Miles at 6:55/mile (gradual uphill);

2 Miles at 6:35/mile; and

0.25 Mile cool down.

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 Miles with my Dad on Hwy. 171 near my parents' home between Malvern and Hot Springs, Arkansas.  Nice, mid-day run (extremely unusual for my Dad to run this late in the day); despite the humidity, the light rain and cloud coverage held the temperature down to a manageable level.   

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.503.000.000.0015.50

Tough goings today.  After catching my kids' stomach virus and spending most of Sunday afternoon in bed, I ended up taking yesterday off (except for mowing the yard very slowly late Sunday).  I was feeling good enough to go to work today, but my energy level is still pretty low.  But if I can go to work, I sure as hell can run, right? 

So I clogged away for 12.5 Miles on the treadmill, running Mile 11 and Mile 12 at a 7:13 pace.  After a half-mile cool down, and a few minutes in the sauna, I took another shot and ran another 3 Miles, basically to the point of diminishing returns.  I ran Mile 3 of the second run in 7:13 as well. 

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Tue, Aug 16, 2011 at 07:26:23 from 98.202.141.17

If you had mowed the lawn fast on Sunday would you have logged it as a workout?

Sorry about the stomach bug.

First day back at school for me today.Can't wait to get back - except for shaving every day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.001.000.5011.50

am:  8 Miles at 6:51/mile on a nice, "cool" morning of 70 degrees in my West Little Rock neighborhood.  Bounced back nicely after a day off on Sunday and a grinder yesterday.  

pm:  3.5 Mile Progressive Run on treadmill at 6:58 (M1), 6:40 (M2), 6:18 (M3), 5:56 (.25), and 4:49 (.25); in leadership training all day today, and the class happens to be taking place on the same floor of my gym (good break for me)...so despite the brief 45-minute break for lunch, I was able to work in this nice, short run; felt a little better than expected given that I don't usually run doubles.  

Total:  11.5 Miles, all at MP or below.    

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles Easy on a mild, humid morning of 75 degrees in my West Little Rock neighborhood.  

Felt a little fatigued after yesterday's double, but today needed to be easy anyway.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.005.00

1 Mile Easy followed by 3 Miles at 6:10/mile and another easy mile to cool down.  

Hot and humid, late afternoon run, but my legs held up pretty well when I pushed pretty hard during the third mile at a fast tempo pace.  

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 Miles in 35:00 on a warm, humid evening in my West Little Rock neighborhood; pretty good effort on Miles 2, 3, and 4 (6:58/mile) considering lack of rest this week, heat, etc.  

Wesley 

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

7.25 Miles around West Little Rock, breaking at Baptist Medical Center to visit my grandfather for a few minutes, before returning home via the more direct route of 3.75 Miles; 11 Miles Total in 95 degree heat, high humidity, with a heat index knocking on triple digits. 

First 5 Miles right at 7:00/mile, but then I backed it down.  I know my limitations.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 Miles in 83:00 on the treamill set to 1.0.  Dealing with some chest congestion and drainage issues. 

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.003.000.007.50

15 minute warm-up (2 Miles) followed by a 3-Mile Tempo Run at 6:18/mile and 2 Miles at 7:13/mile, which is on the top end of my marathon race pace.  Half-mile cool down to round out the workout.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

am:  6 Miles Easy in my West Little Rock neighborhood on a warm, humid morning.  

pm:  2 Miles Easy followed by 4 Miles at 6:58/mile on treadmill set to 1.0.

Total:  12 Miles.   

Wesley  

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.002.0014.00

am:  2 Miles Easy followed by 4 Miles at 6:50/mile on a slightly cooler and less humid morning after a front blew through Little Rock yesterday.   

pm:  2 Miles Easy followed by 4X.5 Mile Repeats at 3:00/repeat (6:00 pace); quarter mile rest after each repeat; 2 Miles at 6:58/mile and 1 Mile Easy to cool down. 

Total:  14 Miles

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.500.000.006.50

6.5 Miles at 6:39/mile on a warm day of 86 degrees along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas.  Originally setting out for an easy to moderate run, I ran comfortably at my marathon race pace and saw no reason to back it down.  I had more spring than expected after yesterday's double (14 total miles).  It was refreshing after some so-so days lately.   

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.506.000.000.0012.50

12.5 Miles on a beautiful morning of 67 degrees on Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas; first 6 Miles with Dad at 7:28/mile; latter 6 Miles at 7:02/mile; ran final, downhill mile at 6:00 to finish strong.  

Wesley 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

3 Miles Easy followed by 1 Mile at 6:50 on a hot afternoon in my West Little Rock neighborhood; scheduled to take the day off but I got restless while my kids were napping.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

3 Miles Easy followed by 3 Miles at 6:40/mile on treadmill set to 1.0; 6 Miles Total. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles in my West Little Rock neighborhood on a clear, beautiful morning.  

Reducing mileage and intensity this week to give my legs a little extra rest; plan to start 11-week training for White River Marathon (Cotter, Arkansas, Nov. 19) on Saturday.

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles Easy in 60:00 on treadmill set to 1.0 incline.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles Easy on a humid morning in the mid-70s in my West Little Rock neighborhood; incorporated 4X200m striders into Mile 6.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles in 45:00 on treadmill set to 1.0.

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Half-mile easy jog down my parent's driveway, followed by 10 Miles at 6:47/mile on a humid morning, around 80 degrees, on Highway 171 between Malvern and Hot Springs, Arkansas.  Half-mile asy jog to cool-down back up driveway to parents house.  11 Miles Total. 

Visiting my parents this weekend to celebrate the opening of the Arkansas Razorbacks' 2011 campaign toward another BCS Game next January.  Today starts the madness, as the mighty Missouri State Bears travel to Fayetteville, Arkansas.  Hogs' 56 - Bears' 10. 

Wesley

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

am:  8 Miles in 51:30 (6:26/mile) on a nice, windy morning of 67 degrees.  Fall is in the air, and I couldn't be happier...kids back to school, soccer practice, and of course, cool training runs.  

pm:  4 Miles in 25:44 (6:26/mile) on a beautiful afternoon in the low 70s,  

Total:  12 Miles at MP or better.   

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.004.000.0012.00

am:  2 Miles Easy followed by 4-Mile Tempo Run in 24:56 (6:14/mile) on a cool, crisp morning of 58 degrees in my West Little Rock neighborhood.  

pm:  4 Miles in 30:00 on treadmill set to 1.0 incline. 

Total:  12 Miles

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8 Miles in 59:43 (7:28/mile) on a clear, beautiful morning of 53 degrees in my West Little Rock neighborhood; incorporated 8X200m striders into Miles 7 and 8.  

Congratulations to America's favorite, former governor (other than Jon Huntsman, Jr.), Sarah Palin, who completed the Storm Lake Running Club Half-Marathon in Storm Lake Iowa in an impressive 1:46:10, good enough for second in her age group.  Note that said age group was not reported in order to protect one of Mrs. Palin's preferred individual liberties, privacy.  

In all seriousness, Governor's Palin's time was pretty freaking awesome...if I ever decide to use non-political factors when deciding how to vote, she will be more likely to get it.

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.002.0010.00

Solid training run this morning in perfect conditions, 56 degrees and still, in my West Little Rock neighborhood.  After 1 Mile Easy to warm-up, I ran 3 Miles at 6:33/mile, 8X.25 Mile Repeats at approx. 85 seconds/repeat (.25 easy job between repeats), and finally, 2 Miles at 6:39/mile to close out 10 Miles in 1:07:28.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From jtshad on Thu, Sep 08, 2011 at 08:50:30 from 69.20.183.178

Awesome run, keep it up. What is your next run?

From Wesley Hunt on Thu, Sep 08, 2011 at 09:05:38 from 198.8.4.24

Thanks, man. I appreciate the support. I need to update my short-term running goals, but I'm planning to run a Half-Marathon in Conway, Arkansas on October 29 as a training run in preparation for the White River Marathon (small race just outside of Mountain Home, Arkansas)on November 19.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles Easy on a nice morning in the mid-50s in my West Little Rock neighborhood. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

14 Miles in 1:34:33 (6:45/mile) on a clear morning, 58 degrees at start of run (4:30 am). Treated this morning as a a training pace assessment of sorts, given that it was my first long run of the Fall training season.  Got up at 4:00 am, ate a wheat roll and cup of coffee, washed down some GU with 8 ounces of water, and out the door shortly thereafter.  

Headed north, starting with steep quarter mile climb, then west out of my neighborhood down Kanis and Chenal.  The Parkway is pretty pleasant this time of morning, so I continued west past Chenal Country Club and the Promenade, turning to the south on Rahling Road toward my old stomping grounds around Taylor Loop and Hinson (4-Mile split at 27:53).  

Turned back east on Hinson and ran past my old neighborhood, uphill to Pulaski Academy, then looping back south on Napa Valley (8-Mile split at 54:33).  Recognizing I had picked it up a little and still feeling pretty good, I shot a GU Roctane and committed to holding that 6:40 pace though the remainder of the run.  Up and down, up and down, lots of rolling hills on Napa Valley before cutting over on Markham to Autumn Road past Barnes & Nobles and back over Chenal Parkway near IHOP (still heading South).  

After a quick right back east on Kanis, and another quick left turn south on Bowman, I was now in the home stretch and running strong (12-mile split at 1:21:30).  Back at my Woodlands Edge neighborhood, turned east toward my home.  Finished strong, running the last 2 Miles at 6:31/mile, finishing at 1:34:33.  

Not only did I make it home before my son, Max, got up (sleepy head is still not up), I had time to write this, doubtless the most detailed entry by me in months!  Maybe it's the good weather, or the anticipation of another Razorbacks victory over New Mexico (Hogs' 59 - Lobos' 10), whatever the case, how could it not be a good day after such a great start?

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

am:  8 Miles in 51:56 (6:30/mile) on a nice morning of 60 degrees in my West Little Rock neighborhood. 

pm:  2 Miles at 7:30/mile and 2 Miles at 6:30/mile on treadmill.

Total:  12 Miles, 10 at MP. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.004.000.008.00

8 Miles in 54:50, including 1 Mile Easy to warm-up, 4 Mile Tempo Run at 6:24/mile, and 3 Miles at 7:00/mile.  

Tempo pace slid a little this morning, so it felt good to get this one behind me.  Pretty long day and night yesterday, and not much going on in the sleep department.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

am:  8 Miles Easy in 1:00:59 (7:38/mile), including 8X200m Repeats during Miles 6 and 7, on a very humid morning of approximately 70 degrees in my West Little Rock neighborhood.  

pm:  4 Easy Miles in 30:00 (7:30/mile) on treadmill set to 1.0 incline.  

Total:  12 Miles, predominantly easy, with several striders during the am run.  

Very excited (and anxious) as I registered for Boston 2012 this morning.  Good luck to everyone out there sweating through the new, rolling registration process.  No qualifier is more or less deserving...we all put in the work.  I hate to think about folks out there (like my father, potentially) who have such a passion and love for the sport, and despite qualifying, may get left out of the race.   

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Rob Murphy on Thu, Sep 15, 2011 at 00:26:55 from 98.202.141.17

My old pal Wesley Hunt! I haven't dropped in on your blog in a while.

Looks like your training is going well.

I registered for Boston too. We definitely need to get together.

From Wesley Hunt on Thu, Sep 15, 2011 at 08:20:07 from 99.25.245.254

Thanks for checking in, Rob. Despite the lack of comments, I actually have been following your blog...great result last weekend by the way...I loved your pre-race nutrition/hydration plan. And it sounds like you have some pretty solid runners this year on your cross-country team at Alta. I know you'll keep pushing them, and they're fortunate to have a mentor like you.

As to Boston, I would love to get together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.002.0010.00

10 Miles in 1:06:18 on a nice morning, 60 degrees and 10 mph breeze, in my West Little Rock neighborhood.  

After 1 Easy Mile to warm-up, I ran 3 Miles at 6:33/mile, transitioning into 4X0.5 Mile Repeats at 2:55/repeat (0.5 Easy Mile after each repeat); closed out workout with 2 Miles in 12:48, or 6:24/mile.  

Good weather, good effort, solid training run.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Easy Miles in 45:00 on treadmill set to 1.0 incline.

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

14 Miles in 1:34:29 (6:45/mile) on a great morning, 56 degrees, in West Little Rock.  Up at 3:55 am, piece of wheat bread and half-cup of coffee, followed by GU and 4 ounces of water.  

Nice training run this morning with the following 4-mile splits:  

Miles 1 - 4:  27:30

Miles 5 - 8:  54:00 (Roctane)

Miles 9 - 12:  1:21:30

Miles 13 - 14:  1:34:29

Of note, I got megaphoned this morning by a Pulaski County Sheriff's Deputy...at Mile 5, cruising downhill on the very empty streets on one of the more enjoyable parts of this run, I see headlights slowing behind me and then hear:  "USE THE SIDEWALK."  And while I was tempted to turn around and question (1) His jurisdiction, and (2) His rationale for taking the time and effort to spook me at 4:30 am, I figured getting arrested would screw up my run (and then I'd really be pissed).  So I jumped on the sidewalk for about a half-mile, and after making the next turn, slid my happy rear back onto the blacktop...

The Man will not hold me down.  

Plus, anybody seen the movie, "RAD", about the newspaper delivery kid who became this BMX race champion?  [The soundtrack featured hits like "Send Me and Angel" and "Break the Ice", and along with Gleaming the Cube, RAD helped shape my childhood]. Anyway, in RAD, Crew Jones, the newspaper boy turned BMX champion used this move during the qualifying races where he would jump the rope off the sidewalk onto the blacktop to pick up some time on other racers.  It was pretty awesome, and obviously, his background as a newspaper delivery boy had educated him on the relative advantages of blacktop pavement over concrete sidewalks.  

Week 3 of College Football today:  Hogs' 56 - Men of Troy 10.  Pig Sooiee!!!  We got the Tide next week!!!

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

am:  8 Miles in 52:43 (6:36/mile) on a humid, but nice, morning in the low 60's.  Felt pretty good this morning after taking a GU and getting out the door pretty quickly (5:00 am). 

pm:  4 Miles in 30:00 on the treadmill set to 1.0 incline.    

Total:  12 Miles, 8 at MP.  

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.003.000.009.00

9 Miles this afternoon at the Hall High School track.  After 1 Mile at 6:50, I kicked it up a notch for 3 Miles in 19:00 (6:20/mile), backing it down for 1 Mile of very easy jogging followed by another 4 Easy Miles in 30:00 (7:30/mile).  

I was a little disappointed in today's training run, during which I intended to run 4-5 miles at tempo pace (6:20) rather than the 3 miles I was able to grind out.  Decided this morning to sleep an extra 1.5 hours rather than get out early, and it may have been a mistake. Temperature approached 80 degrees in Little Rock this afternoon, and it was very humid.

Just have to remind myself that you train to race, not race to train.  And, of course, the average training runs make the good ones that much sweeter.  

Wesley 

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

am:  8 Miles in 58:40 on a perfect, cool morning around 60 degrees; 4 Miles Easy in 32:00 (8:00/mile) followed by 4 Miles in 26:40 (6:40/mile). 

pm:  6 Miles in 45:00 on treadmill set to 1.0 incline; while planning to only run 4 Miles, I wanted to finish the live 1:00 pm (CST) SportsCenter.   

Total:  14 Miles, 4 at MP

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From ACorn on Wed, Sep 21, 2011 at 16:49:30 from 68.66.168.22

You don't want to turn off SportsCenter early because you'll miss the top plays. Good call!

From Andrea on Wed, Sep 21, 2011 at 16:52:33 from 72.37.171.52

You've really been putting in some quality workouts and lots of marathon pace miles! Great running.

From Wesley Hunt on Wed, Sep 21, 2011 at 16:55:10 from 198.8.5.35

Andrea - Thanks for the support;

ACorn - My sentiments exactly...Top Plays and Best-of-the Best!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.005.0010.00

10 Miles on a beautiful morning of 64 degrees, minimal humidity, in West Little Rock.  

After 1 Mile Easy to warm-up, I ran 5X1.0 Mile Repeats with 1 Mile Easy between repeats: 

Mile 2:  5:52

Mile 4:  5:45

Mile 6:  5:50

Mile 8:  5:52

Miles 10:  6:00

I had a bit of a mental let down on the final mile, but otherwise, I was right where I wanted to be with respect to pace (5:50 target); reaffirms the focus that is necessary for solid interval training.  

Wesley 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 Miles in 42:55 on a cool mid-morning run along Hwy. 171 near my parents' home between Malvern and Hot Springs, Arkansas; 2 Easy Miles (7:45/mile) followed by 4 Miles at 6:51/mile. 

Wesley

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.000.000.0016.00

16 Miles in 1:47:03 (6:42/mile) on a cool morning of 53 degrees (90% humidity) along Hwy. 171 near my parents home between Malvern and Hot Springs, Arkansas.  Several significant climbs between Miles 5 and 10, as I ran in and out of Hot Springs National Park. 

Beautiful day, great training run in advance of my first rest week (decreased mileage) since I began training in September. 

Wesley  

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Easy Miles in 60:00 on treadmill set to 1.0 incline; two 200m striders during Mile 8 in an effort to loosen up my very fatigued legs.  Good news, this is a rest week per my training schedule, and thus, I'm reducing mileage and intensity.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Easy Miles in 43:36 in my neighborhood on a beautiful morning of 54 degrees.  

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Easy Miles, plus a couple of 200m striders, in just under 60:00 on the treadmill set to 1.0 incline.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.001.000.006.00

45 Minute Spin Class at noon in my office gym followed by 6 Miles on the treadmill set to 1.0 incline.  

Spin Class was fun, and not overly strenuous, and the short run consisted of 1 Mile at 6:58, 1 Mile at 6:44, 1 Mile at 6:31, 1 Mile at 6:22, and 2 Easy Miles, including 2X200m striders during last half-mile.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

10 Miles in 1:07:56 (6:48/mile) on a beautiful, sunny afternoon, 79 degrees with a cool breeze; set-off for an easy run across the Little Rock / North Little Rock Two Rivers Bridge (part of River Trail System) into Two-Rivers Park; other than the bridge, it was flat and fast, and despite the pace (slower would have been better), I never left my comfort zone, and my legs feel great. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

Up at 3:15 am with my son, Max, and I couldn't back to sleep...so I brewed a cup of coffee, threw back some pretzels, and headed out for 12 Miles in 1:17:32 (6:28/mile), with the following three-mile splits:  

Miles 1 - 3:  19:00 (6:20 pace)

Miles 4 - 6:  38:09 (6:23 pace)

Miles 5 - 9:  57:41 (6:31 pace)

Miles 10 - 12:  1:17:32 (6:37 pace)

Perfect running conditions this morning, 53 degrees and not a cloud in the sky.  

Great sports day this Saturday.  The Hogs need to bounce back with a win over the Aggies, and my Cardinals kick off the NL Wild Card Series this afternoon up in Philly.  

Predictions:  2 W's of course!   

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Steam8 on Sat, Oct 01, 2011 at 10:43:10 from 166.70.55.77

12 @ 1:17 ..... nice, especially after getting up at 3:15 with your son.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Easy Miles on treadmill set to 1.0 incline. 

Wesley

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

10 Miles in 1:06:02 (6:36/mile) on a cool evening in West Little Rock. 

Wesley

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

am:  8 Very Easy Miles on a cool morning in West Little Rock. 

pm:  8 Miles in 60:00 on treadmill, including bio break, set to 1.0 incline.  Actually, I ran an Easy Progressive, running the first 3 Easy Miles at 8:00, 7:41, and 7:19, respectively, followed by 1 Mile at 6:58, and finally, 4 MP Miles at 6:40/mile.   

Total:  16 Miles, mostly easy, with 5 Sub-7:00 MP Miles late this afternoon.   

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.005.7511.00

Got in some much needed speed work at a local high school track near downtown Little Rock; started with two-mile warm-up, followed by:

5 X 1600m Repeats at 5:58, 5:49, 5:50, 5:52, and 5:56;

1 X 800m at 2:47; and

1 X 400m at 1:12

Including half-mile recovery jogs after each mile, 800, and 400 repeat, I cleared 11 total miles on a nice day in the Capital City. 

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 Miles in 44:23 along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas; 4 Easy Miles, building throughout to stretch out for 2 Miles at MP, or sub-7:00 pace.  

Warm, but pretty, afternoon.

Wesley 

Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5012.500.000.0017.00

Up at 4:45 am, out the door around 5:30 am, a few minutes behind my Dad, for a long run along Highway 171 into Lake Catherine State Park, and back again.

Ran the first 12.5 Miles at 6:48/mile, caught my Dad, and coasted in while talking about life and Razorback football for the last 4.5 Miles (around 8:00/mile).  

17 Total Miles in 2:01:30 on a beautiful, clear morning of 65 degrees.  

Wesley 

 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From ACorn on Sat, Oct 08, 2011 at 16:13:57 from 24.2.76.146

You're a machine, I don't know how you can run on so little sleep!

I wish I could get my dad to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.001.000.0013.00

am:  8 Miles in 57:55 on a nice morning in my West Little Rock neighborhood.  I had trouble getting loose this morning, and I only managed to knock out the final three miles at sub-7:00 pace.

pm:  5 Miles in 34:20 on treamill set to 1.0 incline; 1 Easy Mile to warm-up, followed by 3 Miles at 6:40/mile, and 1 Mile at 6:20 (including 4X200m striders).

Total:  13 Miles, 7 at MP or better.   

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From ACorn on Mon, Oct 10, 2011 at 18:19:36 from 68.66.168.22

Nice miles!

I bet your current PR is pretty nervous about getting replaced in about 3 weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.504.001.009.00

Pretty good effort at tempo pace today despite some fatigue and soreness in both legs. After 2 Easy Miles to warm-up and 1 Mile at 6:58, I ran 4 Miles at 6:18/mile, took a short bio break, and knocked out 1 Mile at sub-6:00, with the last minute at 5:30. 

To cool down, I ran a half-mile really easy and stretched out for another half mile at a comfortable pace (6:58). 

Other than some stomach issues, this run, which totaled 9 Miles, was about as good as could be expected mid-weed, mid-training. 

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

There's Easy Miles, and EASY Miles, and this morning's 8-miler included the latter...

am:  8 Easy Miles in my West Little Rock neighborhood.

pm:  4 Miles in 29:20 on treadmill set to 1.0 incline; 2 Easy Miles an 2 Miles at 6:58 in an attempt to stretch out and run through some soreness in both legs.  

Total:  12 Miles, mostly easy stuff.  

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Wed, Oct 12, 2011 at 13:24:50 from 205.127.70.66

More walking than running? Donut and coffee stop at 4 miles?

From Wesley Hunt on Wed, Oct 12, 2011 at 21:39:52 from 99.25.245.254

It was one of those mornings. Had there been a Starbucks on my route, I definitely would have stopped. I just had to settle for second-guessing my chosen "hobby" for about 68 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.004.0010.00

Decided to do my speed work inside today.  Wanted to push through this week's training as scheduled despite the soreness in my left knee, and I wasn't up for curves on a track.  After 1 Easy Mile and 1 Mile at 6:58, I ran 8X.5 Mile Repeats at 2:58/repeat (5:56 pace) with a half-mile of easy jogging between repeats. 

10 Miles Total.

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: Run4Shelter Hillcrest 5K (3.1 Miles) 00:18:36, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.003.1012.10

Working on very little sleep after my wife's 10-Year Class Reunion last night, so I opted for a easy, progressive 9-miler followed by a 5K race supported by a group of local Methodist Churches, one of which I attend and where I serve on the Church's Missions Committee.

Even after an extra day off yesterday, my left knee was still pretty sore, so I needed a long warm-up anyway.  I parked at Pulaski Heights Methodist Church in the Little Rock Hillcrest neighborhood, ran downtown to the Clinton Presidential Center and Park and Heffer International's Global Village, turned around and ran back to the church about 15 minutes before 8:00 am, when the race was scheduled to start.  

After shooting a GU Roctane and a few ounces of water, I changed into some dry cloths and my racing flats.  

Ran, unofficially, an 18:36 (6:00/mile) on a downhill / uphill loop course.  Finished fourth overall, and either first or second in my age group.  Had to get to soccer practice with the kids so I asked a friend to let me know the official results.  

Lazy day plans...possibly a nap, and some football, beer, and another reunion party tonight.  

Mileage a little on the low end this week, but I needed the extra rest.  I'm registered to run a half-marathon in two weeks as a training run for a November 19 marathon up near Mountain Home, Arkansas.  I need to get healthy if I want to perform well.    

Wesley 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50
Comments
From ACorn on Sat, Oct 15, 2011 at 16:10:59 from 24.2.76.146

Pretty fine performance after a 9 miler on little sleep. Way to go my friend!

From Andrea on Sat, Oct 15, 2011 at 17:41:16 from 67.177.21.60

Sounds like a great progression! Good race, hope you can get that knee healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Easy Miles in near record heat, 88 degrees, after mowing my yard for the last time this year and fighting with my weed-eater for a couple of hours. 

No watch, nice breeze, cold beer waiting on me when I made it home after a long afternoon in the sun. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From ACorn on Mon, Oct 17, 2011 at 16:52:52 from 24.2.76.146

Cold beer...is there any better recovery drink?

From jtshad on Mon, Oct 17, 2011 at 17:00:44 from 204.134.132.225

Nothing better on a hot day to cool off and relax!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

am:  1 Easy Mile to warm-up followed by 7 Miles at 6:54/mile, a little off my target 6:40 MP pace, but salvageable given some lingering soreness in my left knee (having trouble kicking this); 8 Miles total in 56:40. 

pm:  3 Easy Miles followed by 1 Mile at 6:48 (4X200m striders) on treadmill set to 1.0 inclind; 4 Miles total in 29:18.

Total:  12 Miles, 8 at sub-7:00, 4 Easy. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.004.000.0010.00

Rainy and windy this morning, so I took the tempo run inside to the treadmill, at noon, in the gym on the 27th floor of my office building.

Interesting run today, and I'm not sure how I feel about it. I just know I was completed wiped out by the time it was over...and I'm not sure that I should have been.

After 1 Easy Mile and 1 Mile at slow MP (6:58), I ran 4 Miles at 6:18/mile. After a 90 second walk to recover, during which I drank about 8 ounces of gatorade (gym was really hot and stuffy today), I ran 1 Mile at MP (6:40) and a 1 Easy Mile to fully recover. After another 20 second gatorade break, I ran 2 Miles at slow MP and MP, respectively.

10 Miles total, 2 Easy, 2 at slow MP, 2 at MP, and 4 at just below my TP, which is approximately 6:20/mile. Total time on treadmill, including 2:00 minutes of walking recovery during the workout, was appoximately 70 minutes.

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From ACorn on Wed, Oct 19, 2011 at 03:24:50 from 24.2.76.146

Nice workout! Maybe you just had an off day, I know I get them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.506.000.002.5016.00

am: 8 Miles in 53:30 on a cool morning, 47 degrees, with a steady wind out of the southwest. Modified speed work this morning following 1 Easy Mile and 3 Miles just below MP (6:40). As to the aforementioned speed work, I ran 9 X 90 second repeats with 90 seconds of jogging between repeats; end result was about 2.5 Miles at 80-90% effort.

pm: 8 Miles in 60:00 on treadmill set to 1.0 incline. 2 Easy Miles, 3 Miles a little less easy, and 3 Miles at slow MP (6:58/mile).

Total: 16 Miles,8.5 of which was good stuff.

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From ACorn on Wed, Oct 19, 2011 at 18:10:19 from 68.66.168.22

Big miles today and some speed! Nicely done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

6 Miles in 42:54 on a cool, early morning run in my West Little Rock neighborhood. Ran easy and comfortably this morning in preparation for an 18-miler tomorrow. Moving my long-run up a day to Friday to squeeze an extra day of rest in as I move into a race week (Soaring Wings Half-Marathon in Conway, Arkansas on October 29).

Wesley

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0019.000.000.0019.00

19 Miles in 2:02:13 (6:26/mile) on a beautiful, mid-morning run on the Little Rock / North Little Rock River Trail along and across (twice) the mighty Arkansas River.

I'm off work today, and after dropping my kids off at pre-school, I headed down to Two-Rivers Park at the west end of the Twin Cities' River Trail.  Headed east along the trail, which passes through downtown Little Rock, then crossed the Broadway Bridge into North Little Rock before turning back east along the River Trail.  Weaved through Burns Park Soccer Complex to build in a couple extra miles, crossed back over into Little Rock via the "Big Dam Bridge" (pedestrian bridge), and finished strong with a 6:15 mile.  

Felt great today, shooting GU Roctane at Mile 7 and Mile 14, but otherwise, avoiding hydration and bio breaks.  Very consistent pacing for first 12 Miles, which I ran right at 6:20/mile.  Stayed strong for final 7 Miles, which hovered between 6:20 and 6:40/mile.

Wesley 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Trouble sleeping past 5:00 am...natural alarm clock, bio-rythms, obsessiveness, etc.  Opted for an easy 4-miler to hit 70 for the week and to work out a little soreness after one of my better training week's to date.   Perfect Fall morning (42 degrees) with no wind.  

Taking tomorrow off and scaling back next week.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From ACorn on Sat, Oct 22, 2011 at 18:59:24 from 24.2.76.146

Nice miles this week, high quality stuff!

I hope to develop one of those internal alarm clocks someday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8 Miles in 60:00 on treadmill set to 1.0 incline; 6 Easy Miles followed by 2 Miles at sub-7:00 effort.

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.006.000.008.00

8 Miles in 51:30 on an ideal morning for running, 46 degrees, in my neighborhood.  After 1 Mile at 7:00 to warm-up, I picked it up and ran 5 Miles in 29:40 (6:08/mile), below my normal tempo pace of 6:15-6:20, but relatively comfortable after two recovery days.  

Also, this morning, I broke in my new Brooks Green Silence, which I am planning to wear during Saturday's tune-up half-marathon in Conway, Arkansas.  The shoes are very light with a snug fit and comfortable ride.  And their environmentally friendly, an added bonus for those who appreciate such things.  Looking forward to racing in them to see how they hold up for 13.1.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From ACorn on Tue, Oct 25, 2011 at 13:16:48 from 68.66.168.22

Very solid run. I think you may have averaged 5:56 for the 5 miles not 6:08.

I'm looking for some new shoes, thanks for the review on the Brooks, I will have to check those out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.004.008.00

2 Miles at 6:50/mile to warm-up at a local, high school track followed by 8X800m intervals between 2:50 and 2:55, with a 400m jog to recover between intervals. 

Felt good today despite the wind and unseasonably warm termperatures during this late morning run.  Still no complaints about the Brooks Green Silence, and I am still planning to race in them on Saturday. 

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Easy Miles on the treadmill set to 1.0 incline.  Kept it real easy today during a mini-taper week; full rest yesterday with some core work and upper body strength training.   

Soaring Wings Half-Marathon in Conway, Arkansas tomorrow at 8:00 am.  I'll be racing tomorrow along with my Dad, Mark, an accomplished short-distance runner and recent Boston qualifier (I turned him on to longer distances about a year ago).  

Wesley  

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Bret on Fri, Oct 28, 2011 at 14:38:39 from 64.128.133.66

Good luck tomorrow!

Race: Soaring Wings Half-Marathon (13.1 Miles) 01:20:33, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.0013.100.0018.10

[Official Results:  10K Split:  37:38     Finish:  1:20:38]  

Official race results from this morning's Soaring Wings Half-Marathon in Conway, Arkansas have not posted, but unofficially, I ran a 1:20:30 (6:09 pace) (PR).  It was a sold out field of 1,700 runners and walkers, and I finished 8th overall and 1st in my age group (25-29).  

Great day for racing, 40 degrees and still at the start, running West toward a warm sun. Decided early on to run with a couple of seasoned runners, behind a lead group of four or five runners, and we were cruising between 6:05 and 6:10 for the first 7 Miles.  One of the guys in our group dropped at this point, and then I got dropped around Mile 9, so no more drafting...just grinding.  Still holding a 6:10 pace, running alone, I got a second wind when the GU that I took at Mile 7 kicked in.  

Finished strong on this rolling hill course, with the last Mile predominantly downhill, then flat to the finish.  

Looped back onto the course through a backroad to Mile 11.5, spotted my Dad running strong, but alone, so I jumped on the course to give him a push, which he didn't need.  He had ditched the 1:45:00 (8:00) pace group back at Mile 9, and we pushed up the hill at Mile 12.  I cruised down Mile 13 with him, peeled off, and watched him finish strong with a PR nearly six minutes faster than his previous best last year.  Unofficially, he ran a 1:40:30, probably good enough to place in his age group (55-59).  

No waiting around for the rewards ceremony today.  We booked it out of Dodge and made it to the end of my son's soccer game back in Little Rock.  After his game, we picked up BBQ and headed back to he house for an early Hogs' kickoff against Vandy.  

It's not looking great right now, Hogs down 28-17, but driving.  Reason for hope, though, because throughout the season, we've been a second half team.  Keepin' the faith.

Wesley 

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From ACorn on Sat, Oct 29, 2011 at 18:34:08 from 24.2.76.146

Awesome race and big PR! Congrats you nailed it, your dad sounds like a stud too.

From Andrea on Sat, Oct 29, 2011 at 21:26:21 from 67.177.21.60

PR! Awesome! Way to use the draft to your advantage.

From Bret on Sun, Oct 30, 2011 at 18:49:27 from 96.243.187.166

Verrry nice effort Wesley - that's an outstanding time. Congrats!

From Rob Murphy on Mon, Oct 31, 2011 at 09:44:07 from 205.127.70.66

Holy cow! 1:20?

You are officially a good runner now.Congratulations.

From Wesley Hunt on Mon, Oct 31, 2011 at 10:00:13 from 198.8.4.24

Adam - My Dad is a stud...high school track star and 16:00 5Ks throughout the 80s and 90s; this was only his second half-marathon (turned him onto longer distances last year).

Andrea - Was able to get into a rhythm with some really talented, local runners; because I do virtually all my training alone, I learned a lot about racing / strategy on Saturday.

Bret - Thanks for the support. I very much appreciate it.

Rob - Thanks for the support, but don't act so surprised. You're the one who told me I should target 2:40:00 within 2 years after my LR Marathon finish this year. I took that to heart, and I'm simply trying to make you look good with your prediction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 Miles, neighborhood roads and a few trails, on an absolutely beautiful day.  Today's recovery run included a far-too-lengthy bio break that was the result of yesterday's post-race "recovery," which consisted of BBQ, red beans and rice/jumbalaya, late-night hot wings, and of course, cold beer.  

When actually running, I felt pretty good, cruising between 6:40 and 7:00 with very little soreness from yesterday.   

Added the official race results to yesterday's blog post.  And one more update:  Hogs' 31 - Vandy 28.  Sometimes it's better to be lucky than good...

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Mon, Oct 31, 2011 at 10:15:27 from 205.127.70.66

My niece goes to Vanderbilt. She's in ROTC and one of her big jobs is to do push-ups equal to Vandy's point total after each score. Usually a pretty easy job, but she got a little workout Saturday.

From Wesley Hunt on Mon, Oct 31, 2011 at 10:20:28 from 198.8.4.25

Lots of holes in our defense, and Vandy played inspired football. Fortunately, we're still staring at 10-1 and a date with LSU on the Friday after Thanksgiving. Looks like that game is shaping up to be a BCS play-in game again this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

am:  8 Miles in 52:25 (6:33/mile) on a crisp, clear morning of 41 degrees.  

pm:  6 Easy Miles, including 8X200m striders, on treadmill set to 1.0 incline

Total:  14 Miles

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From ACorn on Mon, Oct 31, 2011 at 16:00:03 from 24.2.76.146

Nice work! You must have recovered quickly from your 1/2 marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.004.100.5014.10

Despite ideal running conditions this morning, I passed in favor of my newspaper, Mike and Mike, and two cups of coffee.  I didn't sleep very well the last couple of nights, and knocking out a tempo run at 5:00 am seemed counter-productive.  But I told myself that I would do a hard, treadmill run at noon, and the results were mixed.  

Felt pretty good progressing though 7 Easy Miles from my warm-up/recovery pace of 8:00 to a pretty good tempo pace of 6:18 for Mile 7.  Short break to shoot a GU and change into my lighter training shoes (Brooks Green Silence), and then I struggled though a 19:00 5K before backing it down for a couple recovery miles at 7:19 and 7:41, respectively.  At this point I had run a half-marathon, but taking a note out of some fellow bloggers' playbook (Jake / Adam), I ran 4X200m "bonus" intervals with 200m jogging recovery to close out the workout.  I like it, gentlemen.  Thanks for the tip.  Goodness knows I need help with my top-end speed, which is non-existent.  

14.1 Total Miles.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.006.0014.00

am:  1 Easy Mile to warm-up followed by 6X1.0 Mile Interval at 5K/VO2 Max pace:  

Mile 1 - 5:50 

Mile 2 - 5:46

Mile 3 - 5:55

Mile 4 - 5:46

Mile 5 - 5:55

Mile 6 - 5:53  

Including half-mile jog after each interval, I ran a total of 10 Miles on a perfect morning, 48 degrees and still.

pm:  4 Miles in 28:30 on treadmill set to 1.0 incline. 

Total:  14 Miles, mile intervals and recovery.    

Wesley 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From ACorn on Wed, Nov 02, 2011 at 16:52:48 from 68.66.168.22

Nice workout! Consistent splits and active recovery, 48 degrees is pretty perfect.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Easy Miles on a very windy morning that felt colder than 45 degrees.  Just an easy, recovery run before tomorrow's 20+ miler. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0021.000.000.0021.00

21 Miles in 2:10:25 (6:41/mile) on a cool, BUT NOT COLD, morning of 45 degrees in my West Little Rock neighborhood.  Now, it did feel slightly cooler at times because of a slight breeze that kicked up around 5:00-5:30 am, but at this point, I was already 12 Miles in. Why the attitude, you ask? Well, inexplicably, I started this run in my Nike ProCombat pants (make fun of me if you'd like--I deserve it), long-sleeve tech shirt, and toboggan. Hell, last week I did a 10-mile tempo run at the same temp with no shirt. But alas, hooray for shedding, which I did pretty early into the run.  

Other than the poor planning with respect to the weather, and a pit stop that through me off my target pace of 6:40, I actually felt pretty good this morning considering this is the highest mileage of ever run in a single week (and I still have tomorrow's short recovery run).  It has been one of the better three-week training periods of my short distance running career, and I feel pretty good about where I am as I begin to taper for a small, local marathon along the White River near Mountain Home, Arkansas on November 19, 2011.

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Easy "baggy pants" miles along Hwy. 171 near my parents' home between Malvern and Hot Springs, Arkansas.  Just a nice, easy recovery run with 10, thirty-second, pick-me-ups on the return loop back to the house.  

Great day of college football again today.  Hogs v. Cocks and Tide v. Tigers. Unfortunately, ESPN gave CBS permission to move off its normal 2:30 pm time slot into prime time, so both games now kick between 6:00 and 7:00 pm.  No conflict in his house, though, and we'll be watching the Hogs until they build a big enough cushion to allow some "no dog in the fight" barking at the Game of the Century.  

Wesley 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From ACorn on Sat, Nov 05, 2011 at 15:05:59 from 24.2.76.146

You had an awesome running week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.000.000.009.00

Half-mile warm-up followed by 8 Miles in 51:27 (6:26/mile) on a warm, humid afternoon around 70 degrees on Hwy. 171 between Malvern and Hot Springs, Arkansas.  Half-mile cool-down back up the driveway to my parents' house.   

I would have preferred to take today off, but tomorrow morning, I am having a septoplasty and right inferior turbinectomy (deviated septum), so probably no running until Wednesday at the earliest.  Good thing I started tapering this week!

Wesley

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Mon, Nov 07, 2011 at 09:50:16 from 205.127.70.66

Billy Bob Thornton is from Malvern and it's the brick capital of the world. Thank you.

That's one long driveway!

Good luck with those awesome sounding procedures.

From Wesley Hunt on Mon, Nov 07, 2011 at 09:53:09 from 198.8.4.24

He graduated high school with my Dad (one year ahead of my Mom). I had an opportunity to meet him several years ago when he was filming part of Sling Blade in Arkansas. He used to get back more, gather everyone for big dinners, etc., but not so much anymore.

From Rob Murphy on Mon, Nov 07, 2011 at 10:03:18 from 205.127.70.66

That's almost as cool as your Bear Bryant connections.

I did love Sling Blade.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

2 Easy Miles in 15:00 to warm-up, followed by 4-Mile Tempo run in 25:00 (6:15/mile) on the treadmill set to 1.0 incline; short water break and 2 Easy Miles to cool down. 

8 Total Miles two days after surgery to fix my deviated septum.  Snout still pretty sore, and weight was down almost 5 pounds after reduced appetite the last couple of days.  Frankly, I didn't have a lot of energy or "pep" today, but it was to be expected, I guess. 

Mostly easy stuff the rest of the week with the possible exception of a few intervals at 5K pace and a medium-long run on Saturday, during which I hope to pop off a few miles at target MP.   

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.500.004.008.00

1 Easy Mile to warm-up followed by 1 Mile at Easy MP (6:58) and 4X1.0 Mile Repeats at 5:49/repeat with a half-mile of jogging to recovery after each repeat; 2 minute bio break gave me a little extra rest after second repeat, and with the except of the final half-mile of the fourth repeat, I ran pretty strong and comfortably. 

Wesley 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 Easy Miles on treadmill set to 1.0 incline. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.000.0013.00

13 Miles in 1:24:59 (6:32/mile) on a cool morning of 45 degrees in my neighborhood.  

Legs a little heavy again today, but overall, pretty good effort for final medium-long run heading into a race week.   

The rest of this day will be focused on fun and family, with a second, larger birthday celebration for my daughter, Sophie, and some hog callin' later this evening when the Razorbacks welcome the Tennessee Volunteers to town for Homecoming.  

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Rob Murphy on Sat, Nov 12, 2011 at 08:34:57 from 76.27.122.13

That's a great run and you should be feeling positive.

Birthday this weekend for my daughter too.

From Wesley Hunt on Sat, Nov 12, 2011 at 17:25:06 from 99.25.245.254

Thanks man. Wasn't completely satisfied, but should feel better after another light week.

Ya'll have fun today. Sophie's party was this am and we had a blast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 Easy Miles on a warm and windy Monday morning to start Race Week. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.001.000.008.00

1 Easy Mile followed by 2 Miles at 6:27/mile (Target MP) and 1 Mile at 6:10 (Tempo/HMP); 4 Easy Miles with four striders to cool down and stretch out.  

Rainy and slick on a mild morning of 61 degrees; opted not to wear my Brooks Green Silence given the weather, but I'm still considering strapping them on for race day.  

Wesley 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

1 Easy Mile to warm-up followed by 4X400m repeats at 5:39 on treadmill set to 1.0 incline; quarter-mile easy jog to recover after each repeat and 2 Easy Miles to cool-down. 

5 Total Miles.

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Easy Miles on a cold morning in my neighborhood.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Race: White River Marathon for Kenya (26.22 Miles) 03:04:21, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.220.000.0027.22

Trained hard, tapered well, ran poorly.  My official time of 3:04:21 (7:02) was good enough for fifth overall and first in my age group in a field of just under 200 marathoners, but I am a little disheartened after another undisciplined and underwhelming performance. 

Again, like the Country Music Marathon back in April, I started too fast, running with a large group of halfers at between 6:10 and 6:20 for the first 10 Miles or so.  At some point early in the race, enjoying the company of the younger halfers, I convinced myself I could hold my tempo/half pace for the entire race, but my pace started sliding at Mile 14, and I could not get it back after both shoulders tightened up badly (this has never happened before, and I'm still at a loss).  With a 15-20 mph headwind during the last 6 Miles, it was challenging physically and mentally. 

That said, my Dad, wife, and I had a great trip up to lovely Cotter, Arkansas, near Mountain Home, where we stayed in a charming little rent house 1.5 miles from the starting line.  My wife headed to Branson, Missouri for some shopping on the morning of the race, and Dad and I enjoyed homemade potato soup, chicken enchilada soup, and chilli after the race before watching the first part of the Razorbacks game on TV back at the rent house.

My Dad, in his second full marathon, ran a PR of 3:43 and finished fourth in his age group.  And this despite some pretty significant soreness in his back during race week.  He's a fighter, and he ran hard and strong on a day when he didn't feel his best. 

Wesley   

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Rob Murphy on Mon, Nov 21, 2011 at 10:35:21 from 205.127.70.66

Yeah, the race doesn't really start until mule 15 or 16. Sounds like you know what to do - if you're not feeling really good the first half, you went out too fast.

Congratulations to your dad and to the Razorbacks at #3 in the BCS.

From Bret on Tue, Nov 22, 2011 at 09:33:20 from 64.128.133.66

Sorry to hear Wesley - after your blazing half a couple of weeks ago - I can imagine your disappointment. But still, a 3:04 is very respectable - especially with an off-day and high winds in the last 6 miles. You'll get em next time out with a more conservative start.

Congrats to your Dad. Must be nice to share that running bond with him.

From Wesley Hunt on Tue, Nov 22, 2011 at 09:35:57 from 198.8.4.11

Thanks Rob and Bret. I am trying to keep things in perspective. I may actually run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.001.008.00

4 Miles at 7:30/mile, 2 Miles at 6:31/mile, and 4X.25 Mile Repeats at a 6:00 pace.  

8 Total Miles on the treadmill set to a 1.0 incline on my first day of running post-race.  

Felt fine--in fact, good--to stretch out the legs a bit.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 Miles on an cool, mid-morning run, during which I checked out a new right-of-way in my neighborhood that appeared to lead to the middle of nowhere.  Looped back to my neighborhood and ran as many trails as I could on a very enjoyable Turkey Day workout.  

Ran mostly around a 7:00 pace, but stopped a couple of times to wish nieghbors a Happy Thanksgiving.  Now I'm off to enjoy my own.   

God bless,

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.000.000.0011.00

11 Miles in 73:53 on a perfect, morning run, 54 degrees, along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas.

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 Miles in a light mist with my Dad along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas. 

Great run (and I may have included a half-mile walk each way so I could hit 40 Miles for the week).

Wesley

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Rob Murphy on Sat, Nov 26, 2011 at 12:50:01 from 76.27.122.13

Sounds like you're spending Thanksgiving with your parents right?

We are definitely have to arrange a blog get together at Boston ok? I'm just starting to ramp things up a bit so I can take a serious stab at breaking 2:40. Not going to obsess about it too much - mostly want to have fun and enjoy the experience.

From Wesley Hunt on Sat, Nov 26, 2011 at 23:44:19 from 99.25.245.254

Had an excellent Thanksgiving with the family, Rob, with the exception of the Hogs' loss to a far superior LSU team on Friday afternoon.

Would love to get together in Boston for a meet-up of sorts. My Dad also will be running, so I'll have to get him on the blog or otherwise include him as an "extended blogger" (reader only).

I know you have 2:40 in you. And I think I have 2:50 in me. Like you, though, I'm not going to obsess over this one. I've been thinking a lot lately about how I am/was becoming too cerebral with respect to my running and particularly, my training.

I want nothing more than to experience the pure joy of running the greatest race in the world, with the best runners in the world, at Boston...one foot in front of the other, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.505.000.000.509.00

3 Miles at 7:30/mile, 3 Miles at 6:58/mile, 2 Miles at 6:31/mile, 0.5 Mile Easy, and 0.5 Mile at 6:00 on treadmill set to 1.0 incline.  

9 Total Miles.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

6 Easy Miles followed by 3 Miles at 6:40/mile on treadmill set to 1.0 incline.  

9 Total Miles.   

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Easy Miles on a cold morning of 36 degrees in my neighborhood; stopped at the park near our house for a few sets of pull-ups and crunches.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 Miles in 40:00 on treadmill set to 1.0 incline. 

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.000.0013.00

13 Miles in just under 90 minutes after dropping my kids off at pre-school this morning. Nice morning in West Little Rock, and I took on some pretty fierce hills during the latter half of this run.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Miles in 30 minutes on a really old highway in North Pulaski County after playing 3-4 hours of paint ball with my Sunday School Class and friends.  

Good times.  Snuck in this recovery run while waiting on a few of the more serious paint-ballers get in a couple of extra games.  As for me, this was the first time I had played since high school.

Paint Ball Record:  4 - 0 - 3; I particularly enjoyed capture-the-flag.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

8 Miles in 57:30, 5 Miles at 7:30/mile and 3 Miles at 6:40/mile, on treadmill set to 1.0 incline.  Sore from last weekend's paintball...shocked by fast twitch muscle fibers. 

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.000.000.009.00

9 Miles in 59:15 on a cold afternoon in Little Rock after snow flurries last night.  

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

4 Miles at 6:04/mile and 1 Mile pretty easy to recover from a cold tempo run this morning in my Little Rock neighborhood.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From nevels on Thu, Dec 08, 2011 at 20:47:11 from 74.92.144.77

solid running.

i just stumbled upon your blog, and if you're looking to get into some trail running, the ouachita 50 is in your neck of the woods and, from what i understand, is worth running (been trying to get to that one for years...)

From Rob Murphy on Thu, Dec 08, 2011 at 20:55:30 from 76.27.122.13

Snow flurries! Did they close schools today?

Pretty speedy today.

From Wesley Hunt on Thu, Dec 08, 2011 at 21:05:18 from 99.25.245.254

No school closings...which is rare, given Arkansas' more common reaction to white stuff falling from the sky..."shut it all down, Governor." It actually caught everybody by surprise, but in all seriousness, the roads never got too bad (just bridges and overpasses)

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.009.000.000.0018.00

18 Miles in 2:05:47 on a cold morning of 31 degrees in Little Rock.  First half at 7:10/mile and second half at 6:50/mile.   

Wesley 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From Rob Murphy on Sun, Dec 11, 2011 at 18:00:46 from 76.27.122.13

Great run. You're looking strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles in 48:00 on treadmill set to 1.0 incline. 

Wesley

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles in 7:41-7:30 range on treadmill with 10X30 second striders incorporated into final two miles.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 Miles in 7:41-7:19 range on treadmill. 

Wesley

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles in 47:45 on a humid morning of 57 degrees in Little Rock.  

Wesley 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.000.000.0011.00

11 Miles in 1:12:48 on a cold morning along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas.  After 2 Miles at 7:00/mile, I averaged 6:32/mile for the final 9 Miles.  

Really enjoyed myself today, and I'm looking forward to some relaxing runs with my brother, Luke, and Dad over the next couple of weeks.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Miles in 44:40 with my brother on a cold morning along Highway 171; ran to the Garland County line and back to my parents' house.  

Wesley 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0017.000.000.0017.00

17 Miles in 1:57:03 on a cool afternoon along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas; 8.5 Miles at 6:53 followed by 8 Miles at 6:48 and a half mile to cool down.  My plan is to focus on negative splits during my long runs as I begin training for Boston.  Lots of hills today, but pretty good effort given some fatigue after pretty high mileage for the first time in several weeks.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Sun, Dec 18, 2011 at 23:55:14 from 76.27.122.13

Nice run today.

What is your goal for Boston?

From Wesley Hunt on Mon, Dec 19, 2011 at 08:05:26 from 75.254.70.116

Thanks. 2:50.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 Miles in 1:19:00 on the treadmill. 

Wesley

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.754.002.000.2516.00

am:  Couldn't muster enough energy for my scheduled tempo run, so this morning's treadmill run was really random; 10 Total Miles, including 4 Miles at 6:58/mile, 2 Miles at HMP, and a fast quarter that made my nose bleed...can't be good.  Easy stuff before and in between hard stuff, and a couple of Powerade breaks also.

pm:  6 Miles in 48:00 on treadmill. 

Total:  16 Miles

Wesley

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 Miles in 71:30 on a cool afternoon in my West Little Rock neighborhood.  

Wesley 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

12 Miles in 88:00, the first seven with my brother, Luke, on a cold afternoon along Hwy. 171 between Malvern and Hot Springs, Arkansas.  

Wesley 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 Miles in 46:45 on a frosty morning along Hwy. 171.

Wesley 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Rob Murphy on Sat, Dec 24, 2011 at 16:17:15 from 76.27.122.13

Nice mileage this week Wesley.

Merry Christmas to you and your family.

From Wesley Hunt on Sun, Dec 25, 2011 at 03:54:54 from 99.25.245.254

Thanks. You too Rob. Hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Miles in 61:00 on treadmill.  

Wesley 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A few easy miles on some pleasant trails in downtown Little Rock; good conversation with a couple of med students and a coworker who joined me during the run.

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.003.000.005.00

At the start of a very long weekend, I finally felt descent today.  And the beautiful, warm, winter sun lifted my spirit; couldn't resist a few fast miles, which were long overdue, but my plan is to continue taking it easy this week in an attempt to recharge my batteries for the new year.  

Short but high quality run that included 1 Mile a 6:58, 3 Miles at 6:04/mile, and a cool down mile to round out 5 Total Miles.

Wesley 

Wesley 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 Miles of easy jogging at Chinquapin Mountain near Lake Winona, which is about 35 miles west of Little Rock.  I had never run here before, and it was absolutely gorgeous.  One of the guys running with me clued me in to the fact that this is the site of the Arkansas Traveler 100, the highlight of the Arkansas trail runners' series.  

Wesley 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
967.701305.16150.70136.852560.41
Night Sleep Time: 1618.75Nap Time: 29.50Total Sleep Time: 1648.25
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